December Workplace Challenge is Coming to an End

Hello everyone!

It is hard to believe that it is the end of December. How did everyone do with the December Workplace Challenge? Did you exercise more? Were you able to occasionally get up, leave your desk and walk around the building? We hope so!

While not everyone stuck with the challenge here at the library, many did. A few staff members had not done any exercise before the challenge and throughout the month were eagerly telling us about their accomplishments. We are so proud of each and everyone of them! It is not easy to fit exercise into the workday and yet they did. They walked the stairs instead of using the elevator, they went to speak to another staff member instead of sending them an email, some even added a little walking time in during their lunch hour.

Remember, just because the challenge is over doesn't mean you have to stop exercising! We hope you all continue to take walking breaks, stretch at your desk, go up and down the stairs, etc.. Your body will thank you.

Here's to a healthier you in 2017!

December Workplace Challenge Continued!

How is everyone doing with their December Workplace Challenge? Are you sticking with it? Were you able to encourage any of your co-workers to make a pledge to exercise with you?

At the Port Washington Public Library we are happy to report that 10 staff members are now participating! We added the incentive of giving out small prizes throughout the month but we don't think that was the reason for any of our participants having joined. It is more about getting in some exercise during the day and the camaraderie of sharing each achievement with a co-worker. A couple of our members at Port Washington have also commented about how much fun they are having. They didn't know that exercise could be both challenging and fun at the same time.

Some of our co-workers have told us that they don't know what do do about the challenge on days they are not working. Remember that you can get in a lot of exercise at home as well. This may sound silly, but instead of piling up a bunch of dishes when you empty the dishwasher take one out at a time and add a squat as you empty the bottom rack. You can do the same thing with laundry. Take one piece of laundry out of the dryer at a time, and squat down each time you do so. You will probably get in about 20 - 40 squats! And, why pay for a Stairmaster? In both our houses we have a bathroom on each floor. If we need to use the bathroom we try to use a bathroom that is on a different floor than the floor we are on. Stairs are tough work!

So, have a great weekend, and make sure to keep having fun with your challenge!

December Workplace Challenge

Exercise is a vital part of a healthy lifestyle. Even a brief workout can reap benefits. If anyone who sits a lot at work can somehow incorporate an exercise routine into their daily work schedules, it can make a big difference. You might workout often after work, but sadly it is not enough to counteract the negative effects that come from sitting at a desk as much as we all do. To anyone else who sits a lot (like us) – let’s try to move more! With this said we offer you a December Workplace Challenge. Try to encourage your co-workers to participate with you, it will help keep you motivated and it will be more fun.

Every day that you go to work during the month of December we would like you to:

1. Get up and walk for 5 minutes twice a day. If you can include some stairs all the better!

2. Do one or more exercises from our past blogs once a day. Here are links to some of our favorites but feel free to pick your own:

For your abdominals: Get in Shape At Your Desk

For your arms: Start the Presses! (Alternating Overhead Arm Presses)

For your legs: Squats with a Kick

3. Keep track of your accomplishments. Don't get discouraged if you miss a day, but stay with it. You will be surprised how much better adding that little bit of exercise will make you feel. And, best of all, just in time for the holidays!

R & R with Rachel (Rants and Raves with Rachel): My Annual After Halloween Scare

So you might think that after all these years I would be able to change my after-Halloween eating habits. But, truth be told, I absolutely LOVE Halloween candy. Although I can buy candy all year long the free candy available at my job and at many local businesses and events the week after Halloween is especially delicious and inviting. Kit Kats, Reese's Peanut Butter Cups, Snickers, Milky Way, M & Ms, Whoppers, I enjoy them all. Sadly, the candy might be free of cost, but it is not free of calories. I have definitely put on a few pounds in the last few weeks. I hate it when my pants feel tight! What to do? Well to start, I have put myself on a strict no Halloween candy diet. No Kit Kats after lunch, no Hershey Kisses after dinner, no Butterfingers, no Almond Joy... you get the picture. My co-workers have been helping by not bringing in any more of their kids leftover candy. It has been tough, but I can do it!

Now about that Thanksgiving cake........UGH!!

Happy Thanksgiving Everybody!

R & R with Rachel (Rants and Raves with Rachel): 100 Reasons to Exercise Now!

While I don't like to skip exercise days some days are just harder to get motivated than others. Today is one of those days. Firstly, it is dreary and cold outside and I really like to be outside when I exercise. Secondly, I don't like getting up early to exercise, I am working all day, and I have plans this evening. It would be so easy to skip! But two things have inspired me to make some time today!

1. I walk, the walk (no pun intended)! How can I not make time for exercise?? I write a blog on how to squeeze exercise into your day!

2. While perusing the internet I happened upon a list of 100 Reasons to Exercise by Nicole Nichols and do you know what...all 100 reasons were valid.

So, during my lunch hour today I am going to power up my laptop and make sure to do the one mile Happy Walk with Lesley Sansone (see our previous post from Wednesday, March 9, 2016). I am also going to do a few favorite exercises taken straight from this blog. I will probably do some Criss Cross Crunches (see our previous post from Wednesday, May 21, 2014) and Squats with a Kick (see our previous post from Wednesday, April 23, 2014).

Did you exercise today?!? What follows are 100 reasons to make sure you do!

100 Reasons to Exercise Now:
1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you skip

Sit Less, Move More

As if we haven't been telling you to get moving in many of our blogs just two days ago (August 15, 2016) Newsday published an article by Delthia Ricks entitled "Sit Less, Move More to Stave Off Heart Disease." Here it is in its entirety:

Sitting and other sedentary behaviors are so hazardous to health that adults should significantly limit the time they are inactive to stave off heart disease and stroke, a special American Heart Association panel said in a report published Monday.

The state of being sedentary — not only a lack of exercise — is a potentially independent risk factor for cardiovascular disorders, the 11-member advisory panel of physicians and public health experts said.

“Regardless of how much physical activity someone gets, prolonged sedentary time could negatively impact the health of your heart and blood vessels,” Deborah Rohm Young, the group’s chairwoman, said in a statement.

The report, in the weekly journal Circulation, defines sedentary behaviors as sitting, reclining or lying down while awake. Other activities under the behavioral umbrella include working at a computer, watching television and reading.

The research is part of a growing body of scientific investigation into whether sitting is “the new smoking” in terms of health risks, and whether sedentary behaviors escalate the potential for a variety of medical conditions.

While the heart association’s panel focused on increased risk of cardiovascular disorders, the findings suggested a heightened risk of diabetes among those who are sedentary because their insulin activity is less efficient. The panel also proposed that extended periods of inactivity raise the risk of death from all causes.

Aside from the new report, doctors studying the ill effects of sitting have highlighted other possible risks.

For example, cancer researchers have connected sedentary lifestyles to an increased possibility of certain malignancies. And four years ago, a team of British scientists linked chronic kidney disease to sitting eight or more hours daily. Poor kidney function was determined by high levels of a telltale protein — albumin — in urine tests.

“There are many important factors we don’t understand about sedentary time yet,” said Young, director of behavioral research at Kaiser Permanente in Pasadena, California. “We don’t have information about how much sedentary behavior is bad for health. The best advice at this time is to sit less and move more.”

People who are physically active must take into account how much time they spend simply sitting or otherwise inactive to reap the true benefits of their exercise, the panel said.

On Long Island, Dr. Barbara George, who directs the Center for Cardiovascular Lifestyle Medicine at Winthrop-University Hospital in Mineola, said the average workplace and many pursuits at home often involve hours spent being sedentary.

“We’ve become a sedentary society — sitting in front of a computer, driving, watching TV. All of this amounts to six to eight hours daily of sitting. That’s about average for adults,” George said, citing the newly reported data. “We really want to get that down to four to five. That’s what we’re shooting for.”

In a sitting position, the body burns fewer calories, she said, because metabolism is slower while seated when compared with standing.

George — saying “I try to practice what I preach” — works at a desk that allows her to stand during much of her workday. The desk can be easily lowered to accommodate the moments she allows herself to sit.

Her phone habits also help her stay active. “I walk and talk,” she said. “I don’t sit and speak.”

In the workplace, George recommended conducting meetings while walking as one way to reduce the amount of time spent sitting. Meetings held while on the move tend to be more productive, with fewer distractions, she said.

At home, exercising while watching TV is another way to turn a sedentary activity into an active one, she said.

Findings and remedies:

Sitting and other sedentary behavior may increase the risk of cardiovascular disease, diabetes and overall risk of death.

Adults under age 60 spend six to eight hours of sedentary time daily; those above that age spend 8.5 to 9.6 hours seated, reclining or lying down.

Heart association panel recommends 30 minutes of moderate to vigorous exercise daily. To truly reduce health risks, the group recommends reducing the amount of time spent sedentary.

If you sit at your job, set an alarm on your cellphone as a reminder to stand up at least every two hours for more than a minute to walk, bend and stretch.

Gradually reduce daily sitting time by 15 to 20 minutes, aiming for two to three fewer sedentary hours over a 12-hour day.

Sources: American Heart Association Science Advisory Panel; Dr. Barbara George, Winthrop-University Hospital

New Dads Get Their Grove On!

Here's a great video with some dads getting exercise while spending quality time with their babies. By the way- moms or any caregiver can get into the act and have fun while burning calories too. Makes you want to have a baby!

The One Mile "Happy Walk"

Every once in awhile we try to re-energize our co-workers and get them more excited about exercising. As you hear time and time again, it is not too difficult to sneak exercise into your day. At the library we are allowed two 15 minute breaks during our day. For years, many of us have not been taking these breaks. But, it is so important to get up and take a stretch.
In 2008, one in four U.S. adults reported no leisure physical activity. In 2010, one in ten people over the age of 20 (that's about 25 million people) had diabetes. Sitting increases the risk of death up to 40% and doubles the risk of cardiovascular disease. Physical activity is not just the "exercise" you do in the gym, but the movement that you do throughout your day. Physical activity includes walking to the bathroom that is furthest from your desk, delivering a message to a co-worker in person rather than sending an email, etc. Short bouts of activity can change a person's mood, give a person a needed mental break, and is even shown to increase productivity in the workplace.

We have always been a big fan of excerise enthusiast Lesley Sansone. She has numerous walking dvd's that are simple to follow and get people up and moving. With this in mind, we try to get as many staff members as are interested to do her 15 minute video that is entitled the "1 Mile Happy Walk" with us once a day. It is the perfect amount of time for our break, it can be done by staff members no matter what their level of exercise expertise, and it is just plain fun.

 
Staff members participating during a morning break:

Simple Ways to Work More Exercise into Your Day

While this cartoon may seem funny to many people it is ironic how some individuals think about working out. Case and point, we work in a library that has a weekly morning exercise class. We always get a chuckle when we see the participants parking their cars. They must try to get the closest spot to our building. It's tempting to tell them to park further away and get a jump start on their class but we don't. They are missing the benefits of sneaking more exercise into their day.

What follows is an article we came across on lifehacker.com written by Mike Tennant. It has some great ideas for ways to incorporate movement into your day. The list is not exhaustive. What do you do to sneak exercise into your day? Let us know by posting a comment at the end of the article.

Simple Ways to Work More Exercise into Your Day

We're all busy. Between work, school, kids, parents, pets, there's simply not enough time in the day to get everything done. These long to-do lists force us to prioritize our activities, and ultimately leads to something just not getting done. More often than not, that one thing is exercise.

It's easy to see why we constantly bump working out further and further down our list of priorities. Exercising is just not as much fun as watching TV, going out to dinner with friends or catching that new movie you've been meaning to see. And of course, you can't place exercising ahead of work-related items. The same goes for family commitments – it's not like you can pick working out over dinner with your in-laws.

We all know it's good for us. We've heard the stats and figures and studies from all the great researchers and government agencies. We know that we need to exercise regularly, which is why we end up making empty promises to ourselves. "I'll jog twice as much tomorrow to make up for it," right? But how many times do you actually follow through?

The fact is, it's just too easy to come up with a reason for doing something—anything, really—instead of going to the gym. And thus, the cycle continues. Before you know it, you haven't had a good work out in weeks. But what if it was just as easy to work exercise into your daily schedule? What if it was so easy to work some quality physical activity into your day that you'd be silly not to? Good news: it is.

Here's how:

Park farther away. How often will you circle a parking lot trying to find a spot as close to the store as possible? Try parking farther away to burn a few extra calories during your daily errands. If you drive to work, parking at the far end of the lot every day can really add up. Think about it this way—you can burn an extra 10 calories every time you walk from your car to the store or office by parking farther away. If you do that five times a day, it adds up to more than 18,000 calories over a year—or an extra five pounds (1 lb. = 3,500 cal)!

Take the stairs. Walking up stairs is a surprisingly high intensity activity that can raise your heart rate quickly. If you're in need of some extra exercise, taking the stairs over the elevator is an excellent way to get it. Every office or apartment has at least one set of stairs. More and more retail stores, especially those in big cities, have multiple floors connected by an escalator. Go find the stairs instead for some quick physical activity you wouldn't get otherwise.

Play with the kids. They don't even have to be your own kids, but you probably want to clear it with their parents first… The other day I was hanging out with my nephews, watching something on TV. They wanted to go play outside, so I joined them. You know what they played? Freeze tag. Twenty hilarious minutes later, I was worn out and completely drenched, but I didn't mind one bit. Kids have a ton of energy, and keeping up with them can sometimes be even better than going to the gym. The time will fly by too!

Use your lunch break. Rather than going out to lunch or just sitting in front of your computer checking the latest gossip, take a short walk during your lunch break. Just like parking farther away, it doesn't take much to make a difference. Try just going 10 minutes out the door, then turning around. That's an extra 20 minutes of exercise that you wouldn't normally get. If you manage to do it two or three times over the course of the day, you're looking at almost an hour of exercise! Do this every other day for a year, and that's an extra 15 lbs!

Learn to love commercials. You don't have time to exercise during the day, but plenty of time for watching TV, right? Same here. But those 2-minute commercial breaks that seem to happen all too often? Those are great opportunities to get in some quick and effective exercise. Try alternating pushups, sit-ups, jumping jacks and arm circles during the commercial breaks of your favorite shows. If you're not sweating by the end of the episode then you're just not trying! The best part: this all counts as quality exercise. In fact, these are the same four basic exercises that my old boxing coach would have us do between drills every single practice. And you can get a similar workout without leaving your living room or missing a single minute of your show.