R & R with Rachel (Rants and Raves with Rachel): Can This Be the Next Generation of Standing Desks?!

If you happen to have read my post on May 14, 2014 entitled "Take a Stand Against Sitting" you know that I designed my own standing desk at work. Sitting for hours during the day was killing my body. It is now over 2 years since I made my desk and I am still happily standing for the majority of my work day. While I had initially hoped to be given a treadmill desk I have since read a few opinion articles about them that say that after the newness of the desk wears off walking at 2 m.p.h. all day tends to get a little monotonous. So I continue to happily stand. But I am asking all furniture manufacturers....wouldn't it be great to have a stand up desk on wheels?!?

Strengthening Your Ankles and Feet

Because this is the second time in a few years that Rachel is rehabbing from an ankle injury we thought it might be time to list a few exercises that can help strengthen your ankles and feet. Most all of these exercises can be done throughout your day.

If you are recovering from an ankle or foot injury ask your doctor if it's okay to do the exercises that follow before you begin.

ALPHABET LETTERS

This exercise will help to increase your range of motion. In a seated position, lift your foot off the ground. Using your big toe as a "pencil," try to write the letters of the alphabet in the air. Do the entire alphabet 3 times with each foot.

ANKLE CIRCLES

Sitting on a chair, lift one leg off the ground. Move your ankle from side to side, up and down, and around in circles. Do 5 to 10 circles in each direction with each leg.

THE FLAMINGO

Standing, lift one foot off the ground and balance with your eyes open. Switch feet and do again. Once you can balance on each foot for a minute, try doing the same exercise with your eyes closed. You might find that you are better at balancing on one foot more than the other.

HEEL RAISES

Raise your heels up slowly by going into a tip toe position. Slowly drop the heels back down. Repeat 3 sets of 10 repetitions.

THE MONOPOLY GAME

Put several small objects on the floor, like marbles or Monopoly pieces. Using your toes, pick up the pieces one at a time and put them in a cup or bowl. Do 2 sets of 10 with each foot. You can also use a towel instead of small objects.

R & R with Rachel (Rants and Raves with Rachel): Oh The Weather Outside Is???.....Amazing Today!!!

There are very few days when I don't like to go outside and at least take a short walk. No matter how cold it is I like to get some fresh air. Today however is a gift! The meteorologists are predicting the temperature to go up to 60 degrees. Can it be just a few days ago I was shoveling? Take some time to get outside and take a walk, even if it is only for a few minutes. More snow is sure to make an appearance this winter so take advantage of this amazing day!

Walk on my friends, walk on!

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!