11 Exercise You Can Do at Your Desk

Entrepreneurs and small business owners often put in a lot of hours at their desk each week. Whether you’re writing prospecting emails to potential new clients, on the phone closing deals, at the computer taking care of the bookkeeping or just finishing up some necessary tasks, there is a good chance that you spend more hours at your desk each day than you even realize.

However, recent studies show that sitting at your desk for hours every day can have an adverse impact on your health. Sometimes doing desk work is unavoidable. So, what can you do to make sure that you’re not negatively impacting your health each day?

The answer is: deskercise!

Below, we’ve put together some of the best exercises that you can do right at your desk to help you keep moving during the week even when you need to be stationary.

  1. Toe taps

This is a deskercise that you can do while you’re working. All this involves is speedily tapping your toes underneath your desk. It gets your feet and legs moving, even if it is only a little bit. For a bit more movement, you can stand in front of a small trashcan or other small object and lift-up your legs to tap your toes on the top of the object. Alternate your feet and do this move for 15 counts on each side.

  1. Stationary jog

The stationary jog is a great exercise to try when have time to take a quick break in between tasks. All you need to do is stand up from your chair and jog in place for 60 seconds. If you want more of a challenge, pick up your knees as you jog. Once you’re done, you can go back to your desk for another work sprint.

  1. Stretch your arms

Though stretching your arms may not seem like much, it does help you get moving a bit and is very easy to do from your seat. Here are a few arm stretches you can do at your desk. Take your right arm in front of you, placing your left hand on your wrist. Hold this stretch for 15 seconds and then alternate arms. For another feel-good arm stretch, take your right arm above your head, then bring your hand down behind your head or between your shoulder blades. Place your left hand on your elbow to get a good stretch for 15 seconds. Alternate arms.

  1. Give your neck a good stretch

Your neck can really start to hurt after hours at your desk. Give it a good stretch by tilting your head to the right and placing your right hand on the left side of your head. Gently apply pressure and hold for 15 seconds. Alternate sides. Be sure not to put too much strain on your neck.

  1. Give your wrists some relief

Typing all day is not good for your wrists. If you spend a lot of time at your keyboard, try this wrist stretch during your work day. Stand up from your seat, facing your desk. Place the top of your hands on your desk with your fingertips facing the body. Hold this stretch for about 15 seconds and repeat throughout the day if necessary.

  1. Lift your legs

This is another exercise that you can do right from your seat. Pull the chair out from your desk and lift your left leg. Hold for 2 seconds. Then lift your right leg for 2 seconds. Repeat this exercise 15 times on each leg.

  1. Try the chair squat

Squats are a great way to get your blood flowing, and they also happen to be a great move to do at your desk. Stand up with your chair behind you. Squat while holding your arms out in front of you. Go deep enough that your butt touches the chair with each squat. Repeat this move 20 times.

  1. Take a dance break

What better way to get a little more movement into your day then with a short dance break? Put on a song that gets you moving and start dancing any way you want to. Whether you stay seated or stand up, dancing is a fun way to get more movement into your day, and it can even leave you feeling more refreshed so that you have the energy to take on the rest of your tasks.

  1. Silently squeeze your seat

This is another deskercise that can be done quietly without anyone knowing you’re even moving. The isometric glutes exercise can even help you tone your buns! Start by squeezing the buttocks and holding each squeeze for 5 to 10 seconds. Repeat until you have completed the task at hand or you start to get tired.

  1. Strengthen your hamstrings

For this move, you’ll need to get up from your seat. Stand behind your chair and gently hold on the back for support. Kick one foot back and aim the heel for the top of your thigh. Then, lower that foot down and switch legs. Do 10 reps on each side.

  1. Do a desk pushup

The desk pushup is another simple exercise that you can do right in your office, using only your own body weight and your desk. Stand a few feet away from your desk with your feet together. Place your palms on the desk’s edge, about a shoulder-width apart. Then, lower your chest to the edge of the desk and push back up. Repeat this move 20 times, inhaling on the way down and exhaling on the way back up.

You put a lot of hours at your desk each week running your small business, but your body doesn’t have to suffer. Sitting at your desk for hours every day negatively impacts your health, but there are ways to combat this stationary setting. With these deskercises, you’ll be able to improve your mental and physical health throughout the day!

Author bio:

Constantina Kokenes is a Content Specialist at Kabbage, a small business line of credit provider. She holds a Master’s Degree in Journalism from Northwestern University. When not in the small business world, Constantina loves cooking, baking, going on hikes, and playing with her cat and chinchilla.

How Will Yoga Improve Workplace Morale?

The regular workday can be pretty stressful, especially when working really long hours and having to deal with various personal wishes. Accumulating stress is a very big problem affecting the modern employee. If we are to look at the perspective of the company, employees that are unhappy and stressed will not be productive so the company will not be able to get the profit it could. When looking at the employee, the strain associated with work stress affects mental health every single day. Bosses rarely recognize the fact that employees are not having a good mood so it is common to see issues happening between them and employees.

Yoga is a really effective way to fight stress on a daily basis. It helps regain composure, get rid of mental pain and relax. What is great about this activity is that you do not need to be at a specific physical level or buy equipment from a yoga shop. Just half an hour per day will be needed to perform all the needed stretches, poses and even for the meditation you require to be much more relaxed. How does this happen?

The Beginning

Regular yoga sessions start with breathing and stretching exercises. Practitioners normally sit on a yoga math and slowly stretch toes. Breathing is a vital part of everything. Those that do not have flexibility are going to learn how to breathe while exercises are performed. This breathing aspect of yoga is what makes it really useful for those that are extremely stressed. As yoga teaches you how to breathe you end up finding yourself in relaxed states much more often. Breathing exercises help at work. Whenever you feel stressed or pressure, breathing, as you learn in yoga helps to better deal with the situation.

The Basic Poses

After stretching you normally go through beginner poses. An example of a really common one is Child’s Pose. In this one you have knees on the mat, extend arms in front for as long as they want to go. The palms are put on the ground as the knees stay in place and the back remains straight. This yoga pose is going to stretch your entire back, which is great since it is the back where you have much anxiety and stress stored. As you perform the pose for around 2 minutes you get to feel the stress in your body go away. The same goes for the common upward and downward yoga poses.

The Corpse Pose

This is usually the end pose of a regular yoga session. You do it by being laid on the back flat, with the hands on the side. Yoga practitioners do the pose in order to relax the mind and the body. It helps to clear the mind of the anxiety and stress that could have appeared at work, eventually reaching the point at which you do not think about anything while laying in the corpse pose. Generally, the pose is done for 5 minutes but you can go more if you want to.

Workplace Morale Improvement

To sum up, yoga helps improve workplace morale simply because of the fact it helps deal with the associated anxiety and stress.

Types of acne: Which one do you have?

Acne is a common problem with the teenagers and adults. There are a lot of people that have it on their face or other parts of their body. If you have it or ever had it in your life, you might be aware of how itchy and irritating it is. Moreover, facial acne also does harm to the appearance of a person. So, if you have it, you will be looking to get rid of it. For those of you that want to overthrow this issue, there are clinics for acne treatment Harley Street that will let you achieve what you desire.  But before that, you may wish to identify what type of acne you have and here we are aiding you in doing so.

Whiteheads

As the name suggests, Whitehead is a type of pimple that is white in appearance. A tiny blemish on your body with a white head can best describe it. It is as a result of clogged pores as the sebum gets mixed with dead skin cells to cause it. In case that you do not know what a sebum is, it is natural oil in your skin.

Blackheads

Opposite of white is black and if you have anything such as a small blemish but with a black head, you can say that you have the type of acne known as blackheads. Whitehead is open, but the black head is closed. When the debris present in your acne becomes oxidized, it appears to be black. So, you have blackheads. Scientifically, these are known as comedones. If it is single, then it is a comedo, and if there are many, then these are comedones.

Papules

When you have whiteheads, there is sebum and dead skin cells. With the time, bacteria starts acting on it and causes inflammation and irritation. So, it becomes a papule. It is red in its appearance and is dry. Drying it more won’t help you so stay calm and let the medications do the rest.

Pustules

As the name sound similar to papules, the appearance is also same. It is also due to the same reason, but in such blemishes, you have pus! Papules do not have any sort of fluid or pus in them. However, pustules come with yellowish-looking fluid that you may know as pus and squeezing them may leave a post-breakout scar on your skin. Thus, think twice before you break them!

What Life is According to Biology: Simple Answers to the Complex Question “What is Life?”

Biology is an interdisciplinary science in which the concepts of chemistry and physics are frequently applied. Life is defined by many different elements and specific characteristics, stemming from a long history of scientists seeking to answer that simple question: What is life, anyway?

All biology websites or textbooks begin with this supposedly simple question. The scope of it seems large at first, but when looking to define such a complex, multitudinous series of systems, the lens of study becomes smaller and smaller, straight down to the elemental level.

Looking at the Big What-is-Life Picture

All living (and nonliving, for that matter) things are first and foremost composed of matter. Matter is a very broad term, applying to anything that has mass and takes up space in the world. There are of course different types of matter, each with its own particular characteristics. Plants, beetles, gasoline, the family dog, river rocks, the living room couch, and the obnoxious uncle are all made up of matter. But this doesn’t seem to get us any closer to answering the big question; on the contrary, matter is where to start when looking at life as a whole.

From matter, the lens zooms in on elements, of which all matter is comprised. Elements are defined as pieces of matter that cannot be broken down any further into separate entities. As of today, chemists through the ages have identified 92 naturally occurring elements (though some argue that number as low as 88), each with its own unique properties.

Elements join together to form compounds, where two or more different elements combine into a fixed ratio. Without getting too far into the chemistry part of this discussion, when compounds form, their union unleashes emergent properties, which can make two previously dangerous elements into a harmless compound.

For instance, common table salt (NaCl in chemist-speak), which most Northern Americans consume on a daily basis, is a compound made up of the elements sodium (Na) and chlorine (Cl). Sodium, on its own, is a heavy metal, and chlorine a toxic gas. Of course, when the two form their ionic bond and become a compound, they are harmless in reasonable doses (consuming extremely large amounts is not a good idea, though). This is an example of the emergent properties of a compound.

The Actual Elements of Life

Out of all those naturally occurring elements, only about 25 or so of the elements are actually known to be essential to life. And out of this smaller group, only four elements make up over 95 percent of living matter, the others being trace elements: carbon (C), hydrogen (H), nitrogen (N) and of course, oxygen (O). Other important and not-quite-trace elements that make up most of the other five percent are phosphorous (P), calcium (Ca), potassium (K), and sulfur (S).

Trace elements are only required in, well, trace amounts. Some are universally needed by the various life forms in trace amounts, such as iron (Fe). Other trace elements are needed on a species-to-species basis.

Identified Indicators and Characteristics of Life

One essential characteristic of life is, quite simply, order and complexity. This does sound vague and almost cliché, but all types of life are highly ordered and diverse, in spite of having very basic similarities. This order and structure is brought about, at the most basic level, by the organizing of elements into compounds and so on down the line.

Next, life adapts to ensure its survival. This is easiest understood when looking at a camouflaged animal. Take the chameleon, for instance. In order to blend in to its environment and avoid being picked off by predators or seen by its prey, it has evolved special pigment cells called chromatophores that allow the lizard to change color.

Life responds to its environment. When the weather is cold, humans put on coats. The arctic fox’s fur changes its brown color to a nice, blending-in white. Plants navigate towards sunlight. They all respond.

All life must process energy, through intake of food and other types of energy sources (like the sun and heat for plants and types of bacteria).

Reproduction is also a necessary characteristic to call something “living.” It must also be able to grow and develop, in order to carry on the genetic information into future generations.

These are only a few of the essential properties of life; this list is far from comprehensive. And with that said, possessing one or a few of these qualities doesn’t necessarily mean something is alive (organelles in cells, for instance, fulfill some of these requirements, but are not considered to be alive). For more information on the properties of life, visit the University of Miami’s colorful and useful 10 Properties of Life page.

When to use and buy Xanax 1mg

Xanax is the brand for the medicine known as alprazolam which is indicated for the management of anxiety disorders. It is the stress related condition which causes the anxiety and other mental problems. It is also indicated for the treatment of the panic disorders with or without the condition known as agoraphobia. It is the discrete period of the fear. The person has to buy Xanax 1mg when he observes following symptoms

  • Palpitation
  • Sweating
  • Shaking
  • Sensation of shortness
  • Choking
  • chest pain
  • nausea
  • dizziness
  • fear of losing the control
  • paresthesia’s
  • fear of dying
  • chills or hot flushes

If the person sees any of these symptoms along with the palpitations and anxiety doctor recommend the emergency treatment.  There are many Xanax suppliers who provide the tablets in the hospital for the emergency treatment of the person suffering from the anxiety disorders. Xanax work by directly acting on the central nervous system and calm down the patient feeling and help in sleeping peacefully.

Side effects of the Xanax

If the person suffers from any condition other then the anxiety state after taking the Xanax he must immediately discontinue the medication to avoid any severe problem the severe side effect the patient can suffer is

  • Headache
  • Insomnia
  • depression
  • Confusion
  • nervousness
  • dizziness
  • dry mouth
  • tachycardia
  • blurred vision

Not all patients suffer from all side effects described effect but adverse effects differ from patient to patient. If anyone of these symptoms gets severe it is important to consult the doctor so that he can prescribe dose or change medication according to the condition. The doctors do not prefer to completely stop the medicine immediately but start with reducing the dose, this is because sudden stoppage may cause withdrawal symptoms that may be severe and sometimes fatal.

How to buy the Xanax

The Xanax is the prescription drug that the person can buy from the nearby pharmacy; there are certain countries which provide the facility of online buying of the medicine. For example, online buying of the Xanax is facilitated in the UK, the patient can buy Xanax in the UK by simply ordering online by giving certain personal information like name, email ID, country name as well as the quantity required. In this way, the patient can get the medicine by sitting at home.