Being active is a good thing, right? I mean, if we weren’t active our bodies would get all bent out of shape, we would lose energy and our muscles would be super weak. Not to mention we would go stir crazy.

Be Specific

Working out goes beyond just being active. It is important to remember that our body is made up of many parts, and each part needs to be worked and used correctly. They help support each other. That is why, when we work out, we need to work out specific areas of our body. Don’t just pick one form of exercise and stick with it, though that is not all bad. You can have your favorite exercise, but it is also a wise idea to add in a few more that target some specific areas that can be problems and cause some pretty popular pain.

Here are a few favorites that don’t take very long, and you can do them just about anywhere:

• Squats – Targets the glutes and thighs… and even a little bit of your back (feel the burn!).
• Planks – Targets the glutes and abs, even arms and shoulders.
• Sit ups – Targets the abs
• Push ups – Targets abs, chest and arms
• Lunges – Targets the legs. Pulsing to this one adds a little extra “feel good burn”.

At Work

• Desk stretches – 1. “Shrug” bring your shoulders up to your ears and roll them back down.
                              2. “Reach for the Sky” stretch both arms as high as you can and hold for several seconds.
                              3. “Roll the Head” from side to side, back and forth, and in a circle.
                              4. “Open Chest” stretch your arms behind you and clasp your hands together. Hold for a                                         few seconds.
• Sitting on an exercise ball – This helps you keep better posture and helps to strengthen your back and core. Plus… you can bounce in place and roll! Just don’t have so much fun you keep falling off!

How Much?

Your daily workout routine does not have to be all at once. Sometimes you should break it down into smaller time spots… spread it throughout your day to keep you energized and feeling great.

Remember, you don’t have to go and fast and do as much as you can whenever you exercise, that can tire your body out more than keep it strong.

Keep your movements strong and focus on the muscles you are working to avoid injuring yourself and to make the most out of your quick workout.

And… Finally

The most important thing is that it be fun. If it isn’t fun, it’s stress and can actually be detrimental to your health… instead of improving it. We have been trapped into the lie that things that are hard and take time have to be boring. BUT… exercise doesn’t have to be “not fun”. That is all in our minds.

Turn on some of your favorite music. Music that gets you pumped up and feeling like you can take on anything. Try working out in a place that makes you happy, whether that is outside, the gym, or a favorite room in the house. Workout with someone, your best friend or a family member. The added accountability (and friendly competition) helps to keep you pushing on. Diffuse or wear some of your favorite oils. Peppermint is a great one to get you motivated.

Working in an office? Do you find yourself having back and neck pain, gaining weight, getting sick more, feeling sluggish and fatigued throughout the day… or just feeling plain uninspired and dull? Well, you are not alone.

I know working in an office environment can be tough. It can be boring, sitting at a desk for hours at a time, sitting through meetings can be grueling, conference calls with clients are annoying… Oh, and computer work! Ugh! Don’t you just have days where you want to throw it right out the window?? (There probably would be very few computers left if we all acted on that impulse every time, right? )

But I have some good news for you! Are you ready for this? Listen closely. If you put your mind to it, you can make a big difference in the way you feel physically… and mentally?

How about a few tips on how to stay healthy in your office and make your work just a little more enjoyable? Sound good? Okay! Let’s go!!!

1. Keep Proper Form and Get EXERCISE!

With all the sitting we do (in the car, at our desk, in front of the TV, etc.) we tend to get lazy with our form and start slouching and craning our heads forward, wreaking havoc on our backs and neck. We have heavy heads, and the constant forward head posture we keep from day to day not only hurts our spine, but it could also cause some of those headaches you’ve been complaining about. Make sure your chair is the right height so that your feet are flat on the ground. Keep your back straight (I know it’s hard at first) and place your computer monitor at eye level.

It is also VERY important to get plenty of exercise. Get up from your desk and do some stretches or take a quick walk around the building. Even opting for a standing desk (if possible) can do wonders. If that is not an option you can always try sitting on an exercise ball instead of a chair. Have some fun while sitting at a desk!

2. “You Are My Sunshine!”

A sunny day makes just about everyone feel happier, right? But I know that sometimes working in an office makes sunlight EXTREMELY limited.

During your lunch break, try getting a change of scenery. Eat lunch outside on pretty days (try even taking a walk!). Even if the day is grey (or rainy) getting out of the building and eating lunch in your car is a small way to get a relief from the everyday dreariness of indoors (and make you more productive)!

3. A Little GOOD Food Goes a Long Way

When we are sitting at a desk for many hours (and not very active) we tend to snack… A LOT. And it’s usually vending machine snacks that are full of sugar and artificial ingredients. When we fill up on these snacks we are harming our body more than we are actually feeding it. Because, let’s be honest, how many times are we snack and ACTUALLY hungry? I know I can tend to stress eat… or eat just because I am bored.

Eating a bunch of sugary snacks every day can take it’s toll on your body. Being inactive and a lot of unhealthy snacking causes unwanted fat (and weight). It can also make you susceptible to mood swings and irritability… and of course, make you feel just plain sick.

Instead of running to the vending machine or a fast food breakfast stop, opt for stocking your office area with some nuts, fruit and vegetables and, if you have a sweet tooth, try some organic chocolate. But still, you don’t need to snack all the time… even if it is good food.

4. Use Music to Chase Away Stress

There are few things worse for your long work day than starting out in a bad or stressed mood. If you have a long”ish” drive to work traffic can get pretty tiring and stressful. SO…. try listening to some uplifting music or an audio drama. They are great ways to inspire you and get your mind full of new ideas and positive thoughts (and away from the idiot drivers and long day ahead of you ). And if you are able, listen to music on your phone or iPod while you are working to keep up your spirit during the day.

5. Use Essential Oils

Lemon oil is a great uplifting smell to brighten your day and give you energy. Inhale a little bit throughout the course of the day or put a couple of drops on a cotton ball and place them in your car or around your desk.

For a little extra punch you can add Peppermint oil.

1 drop of peppermint and 2 drops of lemon to a cotton ball (adjusting amount to your preference).

God wants us to enjoy our work and be healthy in the process. I know that sometimes it is necessary to do some work that we don’t really want to and that may not be absolutely perfect for our health, but by making a few wise choices (and with a little determination), we can keep from being sick and miserable.