Think Tank: The Neuro Blog
5 Office Exercises to Keep You Healthy While Working From Home
How much of your time do you spend at work? An average person spends about one-third of his life or close to around 90,000 hours at work. This is already huge, but it gets even bigger if you factor in the time you spend getting ready and travelling to and from work daily. If you’ve been working from home as most people do nowadays, the time you spend “at work” can be longer or shorter depending on the boundaries and expectations you set for yourself. Although it shouldn’t be, working from home has somehow blurred the boundaries between work and life balance. According to a study that analyzed job industry trends for the past 50 years, 8 out of 10 Americans are involved in desk jobs. This may involve sitting for long periods of time, with very minimal requirement to move at all. Because of limited and almost repetitive patterns of movement, you have the tendency to develop work-related health issues which may include obesity and musculoskeletal disorders such as carpal tunnel syndrome and back pain. These work-related health issues are not only painful, they may also lead to other health disorders that may require a more serious medical intervention such as surgery. Before it gets to that, it’s good to learn more about them and see what simple remedies and lifestyle changes you can do to prevent them from happening. Here are some simple exercises that you can do at home to keep you moving and healthy: Squeeze a Stress Ball A handy stress ball is probably one of the most convenient, oldy but goody tools for exercise that you can use any time. When you’re on the phone or listening to a zoom meeting presentation, try squeezing a stress ball and doing at least 30 repetitions for each hand. Not only will your hand muscles and grip get stronger, you also release your stress. Stretch out your arms Stretching out your arms as well as your upper body can do wonders for your alertness and overall focus while working at home. A tricep stretch, overhead reach or upper body stretch can relax your tired muscles and reduce fatigue. Incorporate a few but consistent repetitions of these exercises in your workday and you’ll be surprised how it affects your energy towards the end of the day. Stretch your shoulders, neck and wrists Stretches that release your shoulders are important because they help ease and relax your shoulders from getting too tired and stiff when you slouch over your computer. A shoulder shrug every few minutes along with a gentle stretch to your wrists can relax your stiffed muscles almost immediately and allow you to type faster. Do a one-minute plank for every hour you’re working If your back can talk, it’ll probably hate you for sitting too long. Planks are great for strengthening your core, aligning your back and improving your posture. For every hour you spend working and typing away on your computer, do a plank for 1 minute. To make things more interesting, you can switch from traditional planks to side planks every other minute. It doesn’t matter if you do the plank at the start or at the end of the hour, what matters is you commit to doing the whole minute every time you need to. That may only be 8 full minutes if you work for 8hrs, but something is always better than nothing, right? Rest your Eyes The word “exercise” probably doesn’t apply to the eyes in the strictest sense, but we can all agree that the eyes probably do majority of the “work” when we’re working, so they deserve a lot of TLC too. Try doing the 20-20-20 rule which advises that for every 20 minutes that you look into a computer, you loot at something 20 feet away for 20 seconds. You can also try to look at greenery or plants to relax your eyes as green is a soothing color to the eyes. Make sure to set aside time to do these stretches as you go through a day’s work. It might be difficult to stop especially when you’re in the middle of something and you’re on a “roll”, but make it a point to take breaks when you need to. It may seem counter-intuitive at the moment but knowing the risks to your health should make you think long-term. Set an alarm every so often to remind you that it’s time to get up and about for a few minutes. Although these exercises aim to keep you healthy and energized despite long hours of working, they shouldn’t be used as an excuse to keep working when you shouldn’t. Remember, there is such a thing as work-life balance and it still holds true even when you’re working 10 steps away from your bed. Keep in mind that one of the first steps to being and actually staying healthy, both mind and body, is learning to say no when you should. Fitness photo created by standret - www.freepik.com
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3 Most Effective Dietary Changes for Better Energy
Let’s admit it, the best way to make sure you have all the energy you need in a day is to “live clean and eat healthy”. But in reality, how do you do it? One moment you’re oozing with so much energy and vitality, and another you’re feeling sluggish, slow and defeated. Is there a way to maintain the optimal amount of energy so you can always do more? The kind and amount of food that you eat are partly responsible for your daily energy level. If you consume the type and quantity of food that are appropriate to your activity level, then you can be more or less sure that your energy levels are sustained within the day. Here are some very easy and basic hacks that you can start doing today to make sure you’ll have plenty of energy tomorrow: Hydrate You do know that your body is made up of 60% water, right? Time and time again, you are taught that water is your friend and that you should drink more of it. However, because there are a whole lot more enticing options for liquid drinks, water tends to land at the bottom of the list. Some people even need to have an actual reminder in their schedule just to drink water! You’ll be surprised how many apps are developed just for people to track their water consumption and remind them to drink their next glass. You can say that water is boring and sugary drinks taste way better, but water has benefits you can’t deny. Did you know that dehydration can lead to a lot of health repercussions? According to studies, even mild dehydration can impair important brain and bodily functions which may make you feel beat, sluggish and tired. If you haven’t been drinking at least 8 glasses of water a day and you’re feeling tired easily, try stepping up your drinking (and not the alcohol kind) game and observing if something changes in your energy level. While you’re at it, why not download one of those water apps and see if it works? Ease your way into a diet We all see these different types of diets being advertised by whoever is famous on Instagram. While we don’t take anything away from these diet plans and we recognize that some of them may be backed by science and research, it is important to understand that altering your eating behavior drastically to lose weight may not be doing you and your energy levels any good. If you feel very strongly about a diet plan and you’re absolutely convinced that you should do it, try your best not to do it drastically and dive head first all at once. Keep in mind that insufficient calorie and nutrition intake can cause fatigue. Ease your way into a diet and gradually shift your eating habits in such a way that prepares your body for the change. That way, your body will have time to adapt to your new habit while sustaining the amount of energy you need to keep you going throughout the day. Consciously choose healthier options We’re not saying no to occasional binge eating sessions and food trips, because who doesn’t love those? But consuming deep fried, fatty food with a side of ice cream and fries then gulping it down with a sugary soda daily? Come on, even reading that makes you rethink your food choices. These unhealthy food choices play a huge role not just in your energy, but in your overall health and well being as well. Sugar crash is not a myth invented by moms to stop little kids from eating desserts, it’s real and it becomes more real for adults because it affects the quality of your day. It can make you unproductive, unable to focus and just overall distracted. “You are what you eat” - you know it very well but sometimes you forget to keep it in mind when you do your grocery runs. If you want better energy, you have to be ready and willing to consciously choose healthier options when it comes to your food and drinks. Start with checking out the Nutrition Facts (yup that black and white box at the back you’ve ignored all your life) of the food items you buy and compare which ones contain more of the good stuff and less of the unhealthy stuff. It’s time to stop consuming food or drinks that you don’t know what’s inside of. Do you research which items you should be getting more of, and get them. If you can, try to prepare your own food as well - not only will you save money from constantly getting take out food, you will also be more aware of what’s going inside your body. At the end of the day, the amount of energy you’re going to have is tantamount to the amount of conscious effort you put into getting it. The start will always be the hardest and there will always be obstacles, but knowing that you’re doing this to unlock a better version of yourself should be enough to keep you going. Hero Image by THE 5TH on Unsplash.
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4 Ways To Stay Active Indoors during Fall Weather
Whether you live an active lifestyle or you’re pretty much chill, staying indoors during the fall shouldn’t stop you from getting an exercise or two in your routine.
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The Right Fitness Routine and Products for YOU
In this day and age of the “new normal”, most people are finding the importance of staying fit and healthy. Now more than ever, more and more people, young and younger, are investing in their health and wellbeing and recognizing that no matter how old the cliche gets, health really is wealth. With all the fitness routine and product options going around, how do you know which one is best for you? YOUR lifestyle In choosing a product or a routine, always go with the one that fits your lifestyle. Do you want to get mental clarity and that energy boost to do more in a day but you only have time to drink your caffeine fix instead of juicing your greens? Do you only have an hour a day to workout or can you commit to training at least two hours, three days a week? However busy your schedule is, there will always be fitness routines and products that will work best for your lifestyle, you just have to find them. Embarking on a fitness and wellness journey requires time, effort and resources. Don’t get caught up with the latest ”fitness trend” only to find out later that you’re losing steam and enthusiasm to do it any longer because it takes too much of your time, energy and resources. Progress, not perfection Don’t beat yourself up if you can’t do a perfect burpee or a pull-up yet, not everyone could in their first try! Aim for progress and not perfection, make your journey yours, and own it. What matters is you do it, and you do it consistently. As long as you’re showing up, putting in the work and getting consistent with your efforts, the results will follow. You’re more than doing good, you’re doing great. The choice is YOURS This generation is big on options. Don’t we all want to be able to decide which product works for us and use that, instead of getting stuck with just one thing because we didn’t have a choice at all? When it comes to the products you consume to help you in your fitness and wellness journey, don’t you want to have that choice as well? Whether you need help focusing when you’re studying for an exam or you need mental clarity when training for a marathon, Neuro gives you the option that you need. Neuro functional gums and mints are designed and formulated with YOUR health, YOUR convenience and YOUR journey in mind. You know you need caffeine to achieve mental clarity and get that energy boost but you can’t deal with the jitters that come after drinking just a cup? Neuro energizes, calms and gets your focus in the moment. You want to get into that space where everything is nice, flowing and balanced? The kind of energy you need to get you out of the slump but not too much that you’re in the jitters? That’s where Neuro will get you, right in “The Zone”. Neuro has revolutionized the game for you, because you deserve it. So get your game on, and make it happen. Hero image by Ambitious Creative Co. - Rick Barrett on Unsplash.
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30 Minute Yoga and Meditation
Destress and reset as you follow along to this 30 minute yoga session with today's instructor, Chris. Chris is a certified yoga instructor at a high-end gym in Los Angeles, California. For more content from Chris, follow him on Instagram @christilley91.
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30 Minute Hiit Workout | Full Body
Join us in this 30 minute, follow along HIIT workout that'll help tone your entire body with ACE Certified fitness trainer Samantha. This workout will include 3 sets of the following: Prisoner Squats Explosive Jumping Jacks Crab Reaches Walking Push Ups Scissor Switch Twists Oblique Jab Twists Bear Crawl Burpees with Shoulder Taps Infinite Lateral Lunge Spiderman Plank / Crunch with Squat Hold
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Quick 15-30 Minute Workout With Christopher McDonald
Join @teamchrismcdonald in this 15-30 minute, equipment-free workout that he uses to train for professional beach volleyball, cycling, and bobsledding. Here's a 15-30 minute workout that you can do at home with next to no equipment. It's something that will fulfill your needs and get you moving. Today's workout will teach you what Chris did to prepare for volleyball season and his career in professional athletics, with an emphasis on properly warming your body up for movement. Dynamic Stretching Knees to chest Quad to torso Hip glute to chest Walking lunges with hands overhead Hip and hamstrings Warm Up Butt kickers Leg kick toe touches Swinging hip open Workout Cross jacks Knee tucks/Squat jumps Squat rotations Single leg step-ups Perfect squat Chair tricep dips Push ups Cross leg crunches Low leg ab raises Russian twists Christopher started his fitness journey in 2008, when he fell in love with beach volleyball and wanted to pursue it as a profession. From there, he decided to ramp up his fitness and not only perform like an athlete, but look like one as well.
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35 Minute Barre Inspired Home Workout with Kiara Burns
This 35 Minute Barre Inspired Full Body Sculpt workout requires no equipment - just your body, some space, and water! Follow along on in the video or scroll down for an overview. Warm Up Shoulder Rolls Lunge Stretch Straight Arm Plank / Alternating Lunges / Shoulder Taps Mountain Climbers Downward Dog Squat Series Squat with Arm Reach Squat Pulse Squat Oblique Twist Squat Hold Alternating Side Lunge Passe Position with Right Leg Extended Back, Foot Flexed Curl your heel in and out Tiny bend-stretch Leg out and in Hold it center, point your toes Pulse Squat Jumps Repeat on other side Roll up through center Jumping Squats Cardio Jumping Jacks Diamond Kicks Jump Rope Alternating Heel Kicks Low Squat with Slow Pulse Thigh Sprints Releve Up and Down / Pulse Tuck Side to Side Grande Plie Down and Up Oblique Dips with Releve on Either Side Wide Stance Pulse Glutes Four Point Kneel Kneeling Straight Leg Lifts Knee Presses Heel Curls Attitude position (3⁄4 bend) in right leg Hold your leg up, pulse with the option to extend your leg straight Repeat on the other side Push Up/Plank Series Push up, one twist open into a side plank alternating sides Forearm plank, legs tight together Alternate bending your knees Press back in your heels Puppy Stretch Inner Thigh Series Laying Side Leg Pulse Seated Torso Twist Repeat on other side Abs Slow Crunch Pulse Ankle Side Taps Toe Taps Laying Leg Lifts Lifted Flutter Kicks End Stretch Knee Hug Let knees fall to the side while letting your upper body fall the opposite way. Repeat on other side. Lay on back, extend right leg up, flex and point your foot Straight Leg Lift Repeat on other side Knee Hug, Rock Back and Forth Seated Wide Side Stretch Seated Wide Center Stretch Kiara Burns is a Los Angeles based fitness professional and trainer who teaches fitness classes at Platefit, a vibration studio where all workouts are done on a power plate. She’s also a Certified Personal Trainer who posts workouts and more on her Instagram @kiara_burns_.
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25 Minute At Home Workout with Neuro Co-founder Kent Yoshimura
This 25 minute at home, follow along workout is pulled from Neuro Co-founder Kent Yoshimura's background in martial arts - Muay Thai, Karate, Jiu Jitsu, and Judo. Grab a yoga mat and follow along - no equipment needed! Jumping Jacks Target: Full-body / Cardio Start with feet together in a standing position. Jump both your legs out to your side while simultaneously bringing hands together overhead. Return to starting position and repeat. Burpees Target: Full-body / CardioStand tall with feet shoulder-width apart. Move into a squat position then drop down to a pushup position. Pushup is optional. Bring feet to hands and get back into starting position. Repeat. Steam Engines Target: Obliques and Quads Stand tall with feet shoulder-width apart. Place your hands behind your head with elbows in line with your shoulders. Raise your knee up and try to touch it with your opposite elbow. Repeat. Swing Throughs Target: Hip flexors, quads, triceps Start in a squat with both hands on the ground. Raise your left arm and twist your body to cross your straightened right leg out. Return to base position and repeat on opposite side. Lunge Kicks Target: Quadriceps and glutes Start with feet together. Take a step back and enter into a lunge, so that your knee is almost touching the floor. Activate the front leg and thrust your hip to perform a kick with the back leg. Return your leg back to the ground to come back to the starting position.Mason Twists Target: Obliques and abdominals Sit on the floor with both legs up in a bent position. Your hands should be clasped in front of you. While keeping your legs up, twist your body to the left and right, touching your hands to the floor. Repeat.
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