Tips For A Pain Free Day

1. Standing. Keep your feet a comfortable distance apart, typically no more than the breadth of your shoulders with equal weight distributed on each leg. Imagine a vertical line drawn from the center of your head through your shoulders and down to your pelvis. This is your perfect standing posture.

If your job requires you to stand for prolonged periods of time, consider using a foot rest to ease strain. If you need additional back support, steady yourself with a table or countertop, remembering to keep your head raised and spine straight. Individuals standing in the same spot all day should use a rubber mat on the floor to improve comfort.

2. Walking. Notice how people walk and you’ll see that many of us lean forward, creating stress on the back. Walk without tensing neck muscles, while keeping your pelvis straight and head level. With good posture, your head should almost feel weightless. Avoid flat-footed, “stomping,” but instead land softly on the heel, transferring weight onto the ball of the foot and finally the toes. Use purses, bags and backpacks designed to minimize back strain. Try and keep in mind that your goal is a pain free day and each time to begin a task think about your goal.

3. Sitting. With so many of us sitting at a desk all day, it’s natural to get tired and start slouching without even noticing it. To counter that and have a pain free day, take full advantage of the chair’s features with your buttocks pushed all the way to the back of the seat. Once your pelvis supports your weight, you’ll notice how much easier it is to maintain good posture. Your knees should bend at a right angle and be about the same level as your hips. Use a small foot rest under your feet to achieve proper position if needed. Avoid unbalanced postures such as crossing legs unevenly, leaning to one side, hunching the shoulders or tilting the head. Give your shoulders and back muscles a break by using the arm rests.

4. Lifting. Incorrect lifting can contribute to severe, long-term debilitation. With that in mind, always plan before you lift. Keep objects close to your body rather than carried with outstretched arms. Even with light objects, maintain a straight back and use knee-bending actions not back-bending actions. Tighten your abdominal muscles for extra support. If lifting is part of your regular daily routine, invest in a back support or other related equipment.

5. Working at the Computer. In addition to practicing good sitting posture as previously discussed, working at a computer requires you to keep your arms and wrists aligned as well. Unnecessary strain is placed on the spine unless your chair, keyboard, mouse, and computer screen are all correctly positioned.

Place your monitor away from glare and at a distance of about an arm’s length when seated comfortably in front of it. Position the screen to your natural, resting eye position and avoid tilting your head forward. Use a book or stand to raise it if needed. Adjust your monitor’s brightness, contrast and font size to comfortable levels. When typing, keep your arms parallel to your legs with good support under your wrists. Relax your upper arms and shoulders. If possible, place your documents directly in front of you.

Unfortunately, poor posture can easily become a habit, causing chronic discomfort. The good news is, the main factors affecting posture and ergonomics are completely under your control. By following the advice above you can prevent the problems associated with poor posture and stay healthy, productive, and most importantly, pain free day all day long.

As daylight hours decrease, many people experience sadness and fatigue. At work it may be difficult to concentrate, you may feel irritable, and your to-do list might feel more daunting than usual.  Winter blues, or seasonal affective disorder, affects up to 20 percent of us and there’s more to it than just feeling unmotivated. The winter blues can lower your resistance and leave you vulnerable to colds and flu.

So how can you stay healthy and energized at work when all you want to do is hibernate til spring? Here are some easy ways to beat the blues.

Move it. Just ten minutes of activity can do the trick. Take a stroll around the parking lot; walk up a few flights of stairs, even gently stretching your arms, neck and legs can revitalize your body.

Play outside. Physical activity releases endorphins that can boost mood and health. Since most of us spend the majority of your lives indoors inhaling stale air, it’s a good idea to take every opportunity to get outside despite the cold weather. It’s even better if the sun’s shining and you can soak up some mood-boosting Vitamin D.

Breathe. Sit in a chair and slowly count to four while inhaling through your nose. Visualize peace, energy and light filling your body. Hold it for a second then slowly count to four exhaling through your mouth while imagining tension and tiredness floating away. Repeat three to five times during the day.

Help out. Helping others less fortunate keeps your own life in perspective. Organize a group of co-workers to volunteer at a homeless shelter, for Meals on Wheels, or Habitat for Humanity. You’ll break up the monotony and see your co-workers in a new light while helping out your community.

Have some fun. What’s more fun than food? Plan a regular department potluck to liven things up. Consider adding a theme ? say Hawaiian ? and ask for tropical food and dress. Doing something different even for a few hours can boost your spirits and immune system.

Eat smart. Since most of us get sleepy in the afternoon, eat a healthy lunch that includes protein, non-starchy vegetables and fat for long-lasting energy. Good examples of balanced combinations include cooked chicken breast and carrot sticks, canned tuna and a lettuce salad, or fish with vegetables. Same principle applies for mid-afternoon snacks. Don’t expect to stay energized if you’re not eating right.

Set some goals. If you’re feeling like every day is the same, shake things up by setting goals for yourself.  Tackle your list of must-read books, finish a long-neglected project, brush up on your skills, attend a seminar or take a class outside your comfort zone.

Go fruity. Bananas, apples and grapes can give a much-needed lift because they contain natural sugars, vitamins and fiber. Bananas are one of the few fruits containing both simple carbohydrates, for instant energy, and complex carbohydrates, for endurance. Need something to keep at your desk? Try dates. They also include both simple and complex carbs and are loaded with essential nutrients and vitamins.

Keep it clean. A recent report states that the average desk has 400 times more germs on it than a toilet seat! And under the right condition, these germs can double every 15 minutes on shared equipment like copy machines, light switches, and coffee pots.  Think about all the items you touch on your desk alone – keyboard, mouse, phone, pens. They carry a surprising amount of bacteria. Always wash your hands after using the restroom, use hand sanitizer after touching shared equipment, and regularly wipe down your office area with antibacterial wipes. You also might consider upgrading your mousepad, keyboard, and other items to the new antimicrobial products that inhibit the spread of germs.

Don’t let Mother Nature wreak havoc on your mental and physical well being. Check with your local Office Supply Dealer for even more ways to keep you happy, healthy and energized all winter long.

Little Things That Work In A Big Way

Get a fresh start on growing your business. The new year is the perfect time to get organized and create materials with stopping power that will get you noticed. Look for fresh ideas from Avery that make it easy to keep your resolutions.

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Since 1990 the color pink has become synonymous with breast cancer awareness. It was during the Susan G. Komen Race for The Cure in Washington DC that organizers first distributed pink visors to some of the participants while others in the race wore pink ribbons. The following year, Komen gave pink ribbons to every participant in its New York City Race for the Cure and the pink movement began.

We are all at risk
About 12 percent (1 in of American women will develop invasive breast cancer during her life, second only to skin cancer. In 2010 an estimated 207,000 new cases of invasive breast cancer were diagnosed, along with 54,000 new cases of non-invasive breast cancer. Although the number has been decreasing since 1990, last year nearly 40,000 women in the US died from breast cancer. About 70-80 percent of breast cancer occurs in women with no family history but is due to the normal aging process and life in general. This means all women are at risk.

11 things you can do today
Donate your time and talents to this important cause and have fun while doing it. Here are a few ways to get started.

1. Donate. No need to go it alone. Start a friendly competition among departments at work. The group that collects the most can receive special recognition in a company email, newsletter, or at an upcoming meeting. While there are several breast cancer research foundations, the most well-known include the Susan G. Komen Breast Cancer Foundation (ww5.komen.org ), the National Breast Cancer Foundation (nationalbreastcancer.org), Pink Ribbon International (pinkribbon.org), and the Breast Cancer Research Foundation (bcrfcure.org).
2. Hold a “Pink” fundraising party. Sell entry tickets, conduct a 50/50 raffle and play games. Get creative with pink lighting, decorations and desserts. Ask attendees to wear pink clothing or hats, and have fun with it!
3. Buy pink products. Many companies sell pink products and donate a portion of the profits to research. Support these businesses. You’ll find everything from the classic pink ribbon pins, to scarves, cell phones, pens, bracelets, luggage tags, and more.
4. Volunteer. Short on cash? Many organizations depend on volunteers to answer phones, organize fundraising, manage local events or give cancer patients a ride to their treatments.
5. Talk it up. Inform family, friends and co-workers about breast cancer by sending emails regarding screening guidelines and other helpful tips.
6. tart selling. Hold a neighborhood garage or bake sale and donate the proceeds.
7. Use your experience. If you’ve had breast cancer yourself you can be enormously helpful to those who are recently diagnosed through peer counseling, facilitating a breast cancer support group, or speaking to groups as a breast health educator. The American Cancer Society (cancer.org) has a range of volunteer opportunities for those who have been there and want to share.
8. Organize a breast cancer walk at your local park. Use it to raise awareness and raise donations.
9. Wear a pink ribbon. Widely available nationwide in various shapes, sizes and forms.
10.  Spread the word. If your local business is raising money contact the media to generate interest and participation. Positive local stories often capture big headlines.
11. Click for mammograms. Click daily at breastcancersite.com and 100 percent of sponsor money goes to mammograms.

While October is designated as National Breast Cancer Awareness month, education and prevention are year-round efforts.