17/12/2023
Desk workers!
It’s estimated that up to 60% of us work in sedentary office-desk type workplaces, which is likely set to rise with the advent of automation and the like. Our brains are similar to our muscles, in that they respond positively to the -correct- form of stress. The message of being sedentary informs our brain that there is no danger, there is no need to adapt, there is nothing happening, the energy producing parts of our CNS can take a break and switch off. This has been demonstrated in clinical trials where parts of our brain degenerate, atrophy or change chemistry. Most of us are victims, so how do we combat this?
Use half of your lunch break walking. 30 min break? Eat for 15 mins, walk for 7 minutes, then walk back for 7 minutes. That’s 1400 steps or roughly one km. Over time you might end up walking 3000 steps by utilizing the full 30 mins.
15 to 30 minutes of exercise every day after work. It’s actually easier than it sounds. Start with disciplining yourself to a required amount of sets of various exercises you must complete every day. For e.g. you have to do 10, 20 or 30 reps of any combination of pushups and squats every evening. It doesn’t matter what type of exercise, but light to moderate is recommended. Start simple.
No caffeine after 12 and limit yourself to a maximum of 3 per week.
Do something energizing or engaging after work that takes your mind off the day. This could be an hour of gaming, reading, writing, gymnastics, fencing, cycling, really anything that engages your mind. Effective relaxation does not mean doing nothing; it means doing something that you enjoy (followed by a well earned rest).
Relaxation techniques like qi-gong, mindfulness or meditation are powerful tools.
NO WHITE LIGHT - When the sun is going down, so too should your white lights. Smart lights are great; you can set the colour to go red after say 7pm, red light sends less “alert awake” signals to your hypothalamus, helping production of melatonin and improving your calm.
