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Many women spend long hours at desks and work stations that are poorly
designed, doing work that is stressful. Secretaries rank second highest
as victims of stress-related diseases, including heart disease.
Here are some exercises you can do at your desk that will improve
circulation and relieve stress and fatigue. Remember, however, your
taking personal responsibility for reducing your own work-related,
health-damaging stress does not shift responsibility for creating
a more healthful work environment away from the companies them-selves. |
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  Snack
and processed foods have created a number of significant changes in
our diets, not the least of which is a decrease in the amount of complex
carbohydrates we consume. This has had a major impact on our health.
Complex carbohydrates, which are found in whole grains, beans, seeds
and fresh vegetables, are primary sources of essential vitamins and
minerals.
Complex carbohydrates are "energy" foods. They are high
in fiber and are digested slowly so that their glucose enters the
system gradually, giving us a steady, long-term supply of energy.
Obviously, if you are trying to lose weight you should limit the amount
of bread and beans you eat, but please don't eliminate them altogether.
Fiber is important for those of you who want to lose weight because
it decreases the amount of calories you absorb from your food.
During these cold winter days, try starting the day with cooked cereal
and not the "instant" kind that has been stripped of many
nutrients. The healthy variety takes a little longer to cook but is
tasty, crunchy and eminently more satisfying. |
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All in One Cereal
2 cups cracked wheat
1 cup rolled oats
1/2 cup toasted wheat germ
1/2 cup raw wheat germ
1/2 cup soy grits
1/2 cup wheat bran
1 cup coarse cornmeal
Mix all ingredients together. Bring 4 cups water to a boil and pour
1 cup of the combined cereal in slowly. Cook and stir for a minute
or two, then cover and cook over very low heat (a double boiler
is ideal) for 20 to 25 minutes. Milk may be used in place of water.
Makes 4 cups cooked cereal.
Store the balance of the uncooked mixture in a cool place to use
another day. |
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Stretch for lower back
Sit on a chair and place your feet flat on the floor hip-distance
apart. Press your lower back forward and upward, trying to lengthen
the spine and lift chest to the ceiling. Exhale as you press. Inhale
and release by relaxing and slightly rounding your back and pulling
your stomach inward. Do 5 times. |
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Arm
and Side Stretch
Sit up straight on a firm chair, reach arms over your head, grab your
left hand with your right hand and pull your left arm over to the
right side, keeping arms from bending as much as possible. Think of
pulling up out of the torso as your arms stretch to the right. Hold.
Breathe. Repeat to the other side. |
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Stretch
for Shoulder Tension
Sit up straight on a firm chair, consciously pulling up out of your
torso. Place your right hand on your left shoulder. Grab your right
arm above the elbow with your left hand and pull your right elbow
as far over to the left as you can while looking over your right shoulder.
Hold for a good stretch. Breathe. Release. Repeat to other side. |
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Stretch
to Relieve Pressure on Lower Back
Sit in a firm chair, feet flat on the floor. Drop forward over your
knees; let your arms hang down. Hold for fifty seconds and breathe
deeply. Roll back up, one vertebra at a time, and repeat. |
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Neck
Stretch
Sit up straight but relaxed, pulling up out of the torso, shoulders
relaxed, stomach pulled in. Slowly roll your head in a full circle
to the left 2 times and then to the right 2 times. Feel a good stretch
in the neck. Don't rush and don't let the shoulders hunch up. Don't
forget to breathe. |
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Upper
Back and Neck Stretch
Sit up straight on a firm chair. Place your fingers behind your head
and gently press your chin down to your chest, allowing your elbows
to come forward alongside your head. Keep pressing, breathing steadily.
Release. Try to hold this position for a minute or two and see if
you don't feel more awake and alert when you're through. |
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Tension
in Shoulders & Upper Back
Stretch
Sitting up straight as before, place your hands behind your head with
fingers laced, elbows out to the side. With your head up, squeeze
your shoulder blades tightly together. Hold, breathing steadily. Release.
Repeat several times. |
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  Through
Jane's knowledge of ballet, she brings a 25 minute program that is
more than a warm-up and less than a full workout, providing a light
to moderate toning of the arms, legs, hips, buttock and stomach. This
exercise routine has been designed to increase body awareness, flexibility,
balance and good posture.
In 25 minutes, we use the plié,
demi plié, relevé, first and second positioning, rib
cage isolations, yoga stretching, and light abdominal work to give
you a gentle but effective body reconditioning class.
Click
Here to Purchase
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