Jay Cardiello's Tips for Workplace Wellness 

jay-cardiello-wellness-tips.jpegJay Cardiello is a Wellness and Fitness Expert who has worked with such people as 50 Cent, Jennifer Lopez, Ryan Seacrest, Kevin Love and Sofia Vargara. Cardiello has also spent time in the professional coaching ranks with such teams as the Tampa Bay Buccaneers and Cincinnati Reds Baseball Organization. Aside from his coaching attributes, Cardiello acts as the SHAPE Fitness Editor at Large and is a Contributing Editor at Muscle & Fitness and Men’s Fitness. As well as the Residential Celebrity Trainer for OK and STAR Magazines. Cardiello is the Co-Founder of Off the Scale (a Prescription Based Health Care Initiative Program to help combat Obesity). He has also authored the book, Cardio Core 4×4 and Founded the 20-Minute Body Weight workout of the JCORE.

 
   

Tips For Improving Health & Wellness at Your Desk:

 

Our desk… it’s where many of us spend 8 or more hours a day during the week. Many of my clients think this is just “throw away” time and that the only place to improve their health is outside of work at the gym.

Not true! You can make strides to position your lifestyle to support your health anywhere, even at your desk. Here are some tips I give my clients for improving health & wellness at your desk:

 

1. Work Smarter...Not Harder! Spending hours at your desk may seem like to best way to get ahead. However, taking a break every 90-Minutes may keep more focused, while helping you to accomplish a greater workload in less time. Reason: Research has suggested that the time of 90-Minutes is actually the ideal human capacity for focusing at high level on any form of work. Save yourself from burning both ends of the candle and try implementing this tip into your workday.

 

2. If I Won the Lottery! The next time that life has you feeling stressed…Simply, kick your feet back and think about what you would do if you were just won the Lottery! This may sound corny. However, day-dreaming like this can be a quick way to help relieve stress-while bringing a quick smile to your face! So, how will you spend it?

 

3. Mind Renewal. Every 90 to 120 minutes of work, get up from your desk and take a break from your work. This simple positive interruption, even just for a few minutes, will help you refocus and refuel your mind.

 

4. "C" You Later Work Stress! The next time that you find yourself stressed out at work...relax with an Orange. Reason: Research has shown that Vitamin C can actually help to lower the production of stress hormones, which just may make your workday a little easier to handle.

 

Swopper-Chair.jpg5. Uncross for Better Posture. The act of crossing your legs, while sitting at your desk can lead to poor posture and lower back stress. Aim to keep both feet flat on floor for a healthier spine. Even better? Use a motion char like Swopper to engage your core, improve circulation and focus. 

6. Protect against germs. Did you know that when people sneeze, their germs may be spread up to 8 feet? What makes this scary is that even if you steer clear of direct contact with a person that has a cold...when this person sneezes-your clothes can catch and carry the germs and sooner or later, you too maybe feeling under the weather. So, be sure to wash all articles of clothes next time someone in your office sneezes.

7. Avoid multitasking. Studies have shown that switching back and forth between tasks can decrease your rate of productivity by up to 40%. You're more likely to make errors and introduce stress at a higher rate when multitasking.

8. Start your day with a boost. Want to Give Your Morning Coffee a Healthy Boost? Then, stir in some Cinnamon. Reason: This diabetes fighter helps to regulate blood sugar, which can make it ideal to help stabilize energy levels and moods.

 
9. Keep your desk germ-free. Did you know that office desktops had almost 21,000 germs per square inch and that office phones were worse with more than 25,000 germs per square inch? Yet, office toilet seats had only 49 germs per square inch. What people don’t realize is that their desks, phones, computer keyboards are a haven for germs and can easily spread virus to whoever touches them. So, be sure to use soap and hot water to clean your office gadgets.  

10. Take Your Mug Home for a Cleaning! Reusing your Office Coffee Mug maybe the "Green" thing to do. However, it may not be so great for your health. Colonies of germs are living in your mug and up to 25% of office mugs carry fecal bacteria, while 90% are covered w/germs. The Reason: Office Sponges are bacteria-ridden and that bacteria transfers to the mug-living there for up to 3 days.

 

11. Soothe Your Sight! Staring at your computer screen all day can do havoc to your peepers. To bring some them relief, rub your hands together in a fast motion to generate heat. Next, take your hands and place them over your closed eyes. The pressure from your hands and the heat that you created will ease some tension and help sooth your sight.

 

Follow these tips for improving health and wellness at your desk and you’ll be maximizing your time at the office. These small changes will help get you on your way to achieving your overall health goals.

Find more of Jay's expert tips on the Swopper Blog. 

~ Jay Cardiello, Fitness and Wellness Expert to the Stars