The Drawbacks of Using A Treadmill Desk

The treadmill desk is one of the health trends in recent years that are slowly gathering a following. It’s no surprise, since the benefits of using one in your workspace are many, and you’ve probably heard them all. However, does that mean that using a treadmill desk has no drawbacks? The answer to that might be no. Before you invest in a treadmill desk, be sure that you are okay with the drawbacks that it may present.

Cost

Let’s face it; ready-made treadmill desks are not cheap. In fact, the prices of some treadmill desks go into the thousands. Compared to the prices of regular sit-down desks, this can seem ridiculous, especially if you have a small budget. Of course, you can build your own treadmill desk for a lower cost, but you will still have to spend quite an amount of money.

Suitability

While you can reap the benefits of using a treadmill desk if you use one, what happens if you can’t use it? Not everyone is capable of working and walking at the same time, as this requires some coordination. If your coordination is downright bad, you may find using a treadmill desk difficult, or even impossible.

Size

A treadmill desk is a convenient way to get a “gym” into your office, but that doesn’t mean that it does not take up space. The average treadmill desk is quite big, which may not make it suitable if your workspace is just a small cubicle at work. However, this does make it a good reason to work hard, get a promotion, and get a bigger office.

Maintenance

Naturally, maintaining a treadmill desk is going to take a little extra effort compared to a regular desk. If you can’t even keep your regular desk at work clean, you may want to think twice before getting a treadmill desk. It’s not that a treadmill desk takes a whole lot of maintenance; it’s just that if you’re lazy, any extra maintenance is going to be a burden.

All in all, there are some drawbacks to using a treadmill desk, but for most people, these drawbacks are trivial compared to all the benefits it can offer. If you feel you are well-coordinated enough to work while moving, and you really want to make the best use of your time at the office, then go ahead and consider buying a treadmill desk. You will probably wind up loving it.

How A Standing Desk Could Benefit Your Health

In the modern world, we often find ourselves spending hours sitting at work. As we have discussed earlier this month, those many hours of sitting are not good for your health. At the same time, you probably can’t quit your job to exercise all day. Here’s where a standing desk can really help you.

What Is A Standing Desk?

Stand Steady brand standing desk.

A standing desk is a desk that is built for use while standing. That means, if you have a standing desk at work, you would be standing throughout the day as you use your computer. Of course, you can have a chair nearby to take occasionally sitting breaks, but when you sit the desk is too high to use, so you won’t be using the chair for anything more than breaks. Now you may groan at the thought of standing all day, but just by using a standing desk you can help keep yourself healthy.

Why Is This Healthy?

Research has shown that it is likely that just one exercise session each day may not be enough to counteract the negative effects of sitting too much (which include obesity, sleep apnea, heart disease, pulmonary embolisms, and so on). Instead, standing and walking throughout the day is a much better approach to exercise. This is one of the wonderful ways a standing desk can help you, since you will be forced to be on your feet.

Besides that, users of standing desks have found that with time, their back muscles as well as other muscles become strengthened, since they are not pressuring those muscles too much with prolonged sitting and lack of activity. Some users also state that using a standing desk has helped them be more social at work, since by standing they have to look at people beyond their cubicle. More interaction at work can reduce stress and help you feel more calm, which is also beneficial to your health.

Do note though that if you are used to sitting at your desk while additionally also being a couch potato at home, you will need some time to get used to a standing desk. As long as you ease into using the desk (such as by spending two hours standing, half an hour sitting, and then standing again, and repeating this process throughout the workday), you will be on your way to a healthier and stronger body. Don’t give up if you find it tough initially; you will not be the first sedentary person to feel that way. With some willpower and effort, you will learn to adjust to your new workstation and you may even find - as many others have - that you love it!

More Standing Desks from Amazon.com:

     

How to Fit More Movement Into A Sedentary Lifestyle

As you read this, you’re probably sitting down. In fact, you’ve probably been sitting down for most of the day. Although you’re far from being the only one, it’s important that you try to incorporate more activity into your daily life or - as we discussed last week - your health will suffer. It's easier said that done when you’re so used to inactivity! Here are some tips to help you get started.

Understand the Risks

Although you probably already know that you need to move more, you might not be completely clear on the risks of not moving. And, make no mistake, the risks are big. Humans were designed to be active, we were not designed to sit in a chair for the whole day before retiring to our beds. And, even if you do fit in an hour of exercise, it doesn’t undo the negative effects of sitting down too much.

Research shows that inactive people are more likely to develop conditions such as heart disease, cancer and diabetes. You’re also more likely to be overweight, and to suffer from mental health problems. (See last week's post for more on this.)

OK, I Know the Risks! But How Do I Motivate Myself?

(Photo credit: Wikipedia)

Even when you know all the risks, it can still be hard to force yourself to get up and be active. This is especially true if you are overweight, although a good first step in that case can be to visit your doctor and get their recommendations on how to slowly get moving.

One big factor is changing your mindset. Instead of the idea of walking to work or the grocery store as a chore or a waste of time, see it as an opportunity to get moving! Instead of being lazy and always taking the elevator, walk up the stairs (if you live or work high up in a building, even just taking some of the stairs can help!)

You also need to get rid of the idea that you don’t have the time to move more – you do, you just need to incorporate it naturally into your daily life. For example, when socializing with friends you could all agree to meet up for a walk around the local park, rather than sitting in a coffee shop. Or you could move around while you watch your favorite TV show instead of sitting on the couch! Although you might think this won’t work with your life, you’ll be surprised at how many opportunities there are to get active once you shift your mindset and look at things differently.

Next, understand that there are many ways to move beyond exercise. For example, many people are starting to stand up while they work at the computer, by putting together a standing-height desk, or by placing their laptop on a higher surface. (See Dr. James Levine's excellent book, Move a Little, Lose a Lot for more on this type of activity.) Running around with your kids (or dog) or dancing to your favorite music are also great ways to get moving. A thorough house-cleaning or gardening session even counts as great activity! At the very least, simply try getting up and stretching at least once an hour if you sit a lot.

Lastly, realize that old habits take time to change. If you’re used to sitting down for all but an hour every day, then it’s going to be hard to change. Not only will you find it tiring being on your feet more, but you’ll also find that it can be hard to motivate yourself. This is completely normal, which is why you should try to make changes gradually, until they become part of your daily routine.

Video: 15-Minute Office Workout

Trapped at a desk all day? Wish you could get more exercise, but don't feel like you  have time? Do this quick and simple workout on your lunch break, or on a break during the workday, and stretch, strengthen, and limber up your body in just a few minutes. Not only will you feel better and more energized, but your body will feel stronger, less stiff, and more flexible - it will benefit your body, your brain, and your overall health!

No equipment is necessary, but you should do a quick warmup such as walking around a bit and stretching gently before you begin.

This is also a great one to do in a hotel room while traveling.

15-Minute Desk Workout
From http://www.sparkpeople.com, a desk workout with our own Coach Nicole! You can do this convenient, 15-minute workout at home or the office. We have a new...

Four Exercises You Can Do at Your Desk

A sedentary person, or "typical couch potato." (Photo credit: Wikipedia)

Today's sedentary lifestyle causes more health problems than most people realize, or can even imagine. Sedentary lifestyles have been linked to dozens of obesity-related diseases and health problems, and it's no wonder why. It has been a fairly recent development in human history that many of us sit at desks all day and aren’t up and about performing physical activity. 
The human body wasn’t designed to just sit around, which is partially why obesity and other health concerns related to physical activity have become such a problem.  The good news is, being strapped to a desk all day doesn’t mean you can’t perform activities to stay healthy.  Here are 4 great exercises you can do to stay active without leaving the comfort of your cubicle. 

Quick Cardio
In order to keep your heart healthy, you have to elevate your heart rate often.  And it's not necessary (or even best) to elevate it for 20-30 minutes at a time, as conventional exercise "wisdom" would have you believe.  If you have 5 minutes free during the day, that’s enough to get the blood pumping.  Here’s a great way to get your blood moving without having to leave your chair.  First, pump your arms up and down above your head for 30 seconds.  Next, then tap your feet rapidly back and forth like you’re trying to run in place.  Now alternate these back and forth for about 5 minutes. 

Arm Stretches
Stretching your arms and wrists is a great idea if you sit at a desk all day and type.  It can help relieve stress from the repeated actions.  Here are some wrist and arm stretches that can be done quickly and easily.  First extend your arm in front of you with your wrist bent back so your palm is facing out.  Use the other arm to pull back your hand; you should be able to feel your whole arm stretching out.  After repeating this exercise with both arms, press your palms firmly together in front of you.  Be sure to keep your elbows bent and lifted.  Bend your wrists back and forth, pushing gently with your hands.

Leg Lifts
Constantly staying in the same position all day, whether sitting or standing can be damaging to your legs.  This simple exercise will help increase leg circulation and improve the health of your legs.  While sitting in your chair, simply extend one leg until it is straight.  Hold, the return it back to the floor.  Continue this exercise for a few minutes, alternating legs.  Lift one leg a few inches off the floor while keeping your knees bent.  Again, you should hold and release, then repeat for a few minutes with both legs.

Back Stretches
Sitting or standing on your legs all day can not only damage your legs, it can be murder on your back.  The best way to relieve back pain at work actually takes no extra time out of your day, it just requires a bit of concentration.  Just make sure you use proper posture throughout the day.  Sitting straight up in your chair all day without slouching can cause long term relief of pain.  If you need temporary relief of back pain, simply arch your back by pulling your stomach forward and bending your shoulders back. Repeat several times.  Another great way to stretch your back is to keep your lower body facing forward in your chair while turning around with your upper body. Do this several times on both sides.

While these exercises aren’t going to give you a killer body, they will help you feel better, relieve and prevent pain, and help improve your blood flow.