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Are Desk-Bound Individuals More Susceptible to Health and Mobility Issues?​

Ever feel the ache from sitting too much at your desk? Shikha Puri Arora has the game plan you need in her latest book, Move Better.  This book isn’t just about sitting less; it’s your ticket to feeling awesome every day and staying away from ache-y postures and limited mobility.

Read this exclusive excerpt to learn simple tricks that can make sitting at your desk a breeze, keeping discomfort away and bringing more pep to your step.
Say goodbye to desk discomfort and hello to a healthier, happier you!

Move Better
Move Better || Shikha Puri Arora

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A comprehensive approach to employee quality of life needs to be adopted so that they can deliver top-notch performance while thinking of their long-term well-being. Most approaches ignore the following factors:

• Most individuals are sedentary twenty-three hours a day and move just an hour. This makes them struggle with the basics of human function and health.

 

• A deskbound individual has limited range of motion in the joints and stiff muscles that are the consequence of inadequate hydration and poor posture. Efforts to increase mobility without addressing the causes are of little use.

 

• Stored muscle tension and emotions that are not removed from the physical body cause breathing limitations, which lead to anxiety and nervous tension. The state of the body detracts from the value of the courses undertaken to improve mental health. Troubleshooting the physical body thus becomes a pre-requisite for mental health.

 

• Basic movement mechanics of spinal stability, sitting, bending, standing, walking are untrained, thus neutralizing any benefit derived from fitness activities.

 

General fitness and corporate programmes don’t provide solutions to these causes and their effects. Employee welfare can be addressed only by including all these above aspects into a programme that focuses on the basics of health and well-being.

 

These techniques must be used by deskbound individuals to add mobility solutions to their daily life. Besides combating pain, the solutions provided make the brain alert and promote relaxation in the body. None of these divert the already preoccupied mind while working and can be used every day to increase blood circulation. These self-care techniques counter the effects of daily life stress and come with many benefits.

 

 

• Sitting with a wedge cushion keeps the spine erect and brain alert. The spine can stay erect longer without a back support and feel no fatigue. This is half the battle won as mobility isn’t compromised.

 

• Using a stick/rolling pin or ball under the foot at a standing desk prevents the fatigue (from standing), enhances posture and increases blood circulation. This is a position that encourages brain activity, improves concentration and creativity, and charges up the brain with ideas, increasing output. This is also a great way to increase NEAT calories for those individuals who have excessive sedentary hours.

 

• Rubbing a myofascial ball along the sides of the neck, jaw and head is an anxiety and stress-buster that increases circulation in the head and eyes. The entire action is inconspicuous!

 

• Myofascial release for the glutes keeps the hip mobile. Simply place a hard to medium ball under the buttocks. To prevent the ball from sinking into your chair you can use a hard placemat under the ball. This technique also massages the glutes and increases blood circulation in the area.

 

• Myofascial release for hamstrings ensures you will never have to experience back pain because of sitting! Imagine the magic of lengthening your hamstrings while you sit. For details on the technique, refer to page 205.

 

 

• Wrist, palm and forearm release with a ball not only improves mobility in the wrist, fingers and forearm, but it counters the stress on the palms, fingers, wrist and forearms caused by using devices.

 

Image 1: Place a ball under the wrist with your palms facing upwards. Place the other hand on top to put a gentle pressure and mobilize the wrist by moving it up and down. This instantly gives relief from wrist pain.

 

Image 2: While standing, lean forward and put your body weight on a medium to hard ball placed under your palms. The pressure will automatically make your palm and fingers feel light. Those with carpal tunnel will get some ease from this simple release technique.

 

Image 3: Place a hard to medium ball on one forearm and dig into various areas of the forearm. This gives instantly relief for those suffering from tennis elbow.

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Get your copy of Move Better by Shikha Puri Arora wherever books are sold

6 Books to Boost Your Well-Being in 2023 and Beyond!

As we’ve crossed the halfway mark of the year, it is the perfect time to reflect on our goals and prioritize self-care for a healthy lifestyle. And we’ve come to your rescue! This handpicked selection of health and wellness books will equip you with the knowledge and tools to optimize your well-being, allowing you to navigate the challenges and embrace the opportunities that lie ahead.

Check out these books to unlock a healthier, more fulfilling future for the remainder of 2023!

Small Wins Everyday
Small Wins Everyday|| Luke Coutinho

In Small Wins Every Day, Luke Coutinho presents a simple premise with powerful results, teaching you to rewire your brain for success. The hack? Break down your goals into small wins that you can achieve every day. Stacked over time, these contribute to significant lifestyle changes, good health and happiness.

Simple and bite-sized but packed with a punch, here are 100 wins to change your life.

 

Hacking Health
Hacking Health || Mukesh Bansal

In Hacking Health, Mukesh Bansal takes on the mammoth task of demystifying the science, simplifying the research and tracing the story of our relationship with our body. Through a combination of personal experience and cutting-edge science, this is a book that draws from ancient wisdom and also debunks unscientific myths to help you make smart choices in pursuit of good health. From nutrition and fitness to sleep and immunity, weight management and mental health to ageing and longevity, this book delves into the breadth and depth of holistic health and helps you navigate the lines between science and pseudoscience.

 

7 Rules to Reset Your Mind and Body for Greater Well-Being
7 Rules to Reset Your Mind and Body for Greater Well-Being

7 Rules to Reset Your Mind and Body for Greater Well-Being is the simple but practical guide you need to read to get that control back. Written by the most admired and respected Dr Hansaji Yogendra of The Yoga Institute, this step-by-step guide explains the importance of creating and maintaining balance in all aspects of your life.

In an anecdotal and friendly way, Dr Hansaji delineates the practices and the thought processes you need to develop and the changes you need to make to put life in perspective for you. Whether it is getting a
good night’s sleep or eating healthy or dealing with the office stress, she helps you sort out each aspect with her great insight.

Dr Mathai’s ABC to Health
Dr Mathai’s ABC to Health || Issac Mathai

Dr Mathai’s ABC to Good Health tells you why you must not postpone all those good habits of staying healthy and what could happen to you if you ignore your fitness quotient. It tells you why you must not press the panic button only when you fall sick but practise wellness every single day to build a solid immunity and stay away from the common cold, fever and many everyday ailments.

The book gives you simple tips to practise daily wellness by way of eating right, sleeping enough and staying positive at all times. It gives you the health benefits of practising wellness from A to Z, ranging from fruits and nuts to vegetables and even activities that can make you feel like a rock star every single morning when you wake up. It is wellness today and every single day.

25 Small Habits
25 Small Habits || Manoj Chenthamarakshan

We all know that our habits shape our lives, but when we try to incorporate a new habit into our lifestyle, we understand how difficult it can get. Most people fail to retain a new habit past the first week. This book doesn’t teach you how to develop habits; instead, it offers you a set of twenty-five small habits that take very little time and can be held on to without much effort.

25 Small Habits is designed to give you holistic growth in terms of self-development, community, career, relationship, and physical and mental health. You can choose the habits that you are able to fit into your daily schedule.

 

Energize Your Mind
Energize Your Mind || Gaur Gopal Das

In Energize Your Mind, bestselling author and life coach Gaur Gopal Das decodes how the mind works. He combines his anecdotal style with analytical research to teach us how to discipline our mind for our greater well-being. Throughout this book, he provides interactive exercises, meditation techniques and worksheets to help us take charge of our mind.

This book is an essential read for anyone who wants to work towards a better, more fulfilling future for themselves.

 

 

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