Researchers conducted a study to see if there is a link between working in a traditional office environment and an increased risk of heart failure. Following 82,000 men, ages 45 to 69, over 10 years led to the conclusion that men who don’t exercise regularly and whose jobs require them to sit for five or more hours per day are twice as likely to develop heart failure than their more active counterparts.

What is heart failure?

Heart failure occurs when your heart muscle is no longer able to efficiently and effectively pump blood through your body. Unlike an acute attack, which causes the heart to stop beating, heart failure is a drawn-out process whose victims experience continually diminished quality of life over an extended period of time.

What does my job have to do with it?

Most Americans are stuck behind a desk for upwards of 9 hours each day. This sedentary behavior puts you at risk of developing serious medical conditions like high blood pressure, decreased circulation, and obesity; all factors directly linked to heart failure.

Avoid becoming a statistic

To avoid becoming a statistic, researchers recommend standing at least 10 minutes every hour. The easiest way to accomplish this without interrupting your workday is with a standing desk by Xdesk. With the click of a button, you can transform your traditional seated desk into a standing model. Conversely, when you’ve fulfilled your standing goal, you can easily convert back to a seated arrangement with the click of a button.

In addition to incorporating the practice of standing while working into your daily routine, be sure to build active time into your schedule as well. Simple actions like taking time to stretch at your desk or going for a stroll around your corporate campus can make a tremendous difference in your overall health and wellbeing. Take getting moving a step further by scheduling walk and talk meetings instead of flopping down in chairs in your favorite meeting room.

While our culture is one that revolves around seated tasks, it’s your responsibility to challenge those norms. Standing at least 10 minutes every hour and consciously adding more activity to your workday can significantly reduce your risk of heart failure. If you’re struggling finding additional ways to increase your activity level at work, Rutgers University has some great tips to keep you active and reduce your risk of heart failure.

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According to the Wellness Council of America, employers benefit by reducing sick leave by an average of 26.78 percent and reducing health care costs by 26 percent. For every dollar spent on health and wellness programs, the company gains roughly $5.81 dollars back.

Employees also benefit beyond experiencing fewer health problems. Fifty-nine percent of employees reported having more energy and getting more work done; while 51 percent said they work harder once a wellness program is in place. A wellness program is also an incentive to keep employees at the company longer, since most workers today expect employee wellness plans to be offered at their company.

To increase participation, companies are offering incentives and rewards to employees who get on the health bandwagon. And a cash reward isn’t always the best way to encourage participation. Gift cards, access to healthy foods, and other non-cash incentives get the most feedback from employees.

How to Start Your Wellness Program

Workout at Work
It’s important to encourage physical activity during the day. If you follow this blog or own a standing desk, you’re well aware of how sitting all day is bad for your health. Working out at the gym isn’t doing your body any favors if you’re in a chair for nine hours. So turn your sedentary office into an active workspace that increases flexibility. Consider stand up meetings, walking during lunch, and encourage workers to take the stairs. If you’re on a budget and not every employee can use a standing desk, even bringing in one or two provides another option to increase movement.

Educate Employees
Provide a nurse hotline where employees can call in and discuss their health concerns. It’s a more private outlet that workers can use to get one-on-one education from a health professional. Another option is to bring in doctors or speakers to give info sessions on everything from eating habits to general health and wellness practices. Offer an incentive to employees who choose to attend (maybe a free nutritious lunch during the seminar?).

Provide Stress Management
We’ve posted quite a bit on stress management lately, since it’s typically the number one cause of employee absenteeism and poor health. Stress has been linked to heart disease, lack of sleep and high blood pressure. Beyond poor health, it lowers worker satisfaction and decreases productivity. In your employee wellness plan, provide a stress management program for workers. Bringing in outside councilors or psychologists can give guidance and tools on stress management to improve worker health.

Offer Healthy Choices
Sometimes working through lunch is inevitable, so employers can take this as an opportunity to provide healthy food choices at the office. Offer nuts, trail mix and fresh fruit instead of a traditional vending machine. And replace sodas with water and juice. If your company has a cafeteria, switch up the menu to focus on items that encourage better nutrition, like lots of vegetable sides or a salad bar.

Employee wellness plans don’t have to be expensive or completely change your office, but showing employees that you care about their health is important. And it’s even more important that executives participate, to lead by example.

The post Employee Wellness Plans Benefit Managers and Workers appeared first on Xdesk Blog.

The corporate wellness infographic discusses how nutritious food affects overall productivity, and includes a study released by the International Labor Organization (ILO). The results of the study concluded that nutrition habits do have a direct impact on productivity.

And according to the World Health Organization (WHO), proper nourishment can raise national productivity levels by 20 percent! Brain-loving foods that help boost productivity include nuts, fish and dark chocolate. And of course fruits and vegetables like blueberries, avocado and raw carrots made the cut.

The wellness infographic provides more evidence that corporate health programs are necessary for better business, and making nutritious food available to employees is even more important. Employers will experience a reduction in sick days, number of workplace accidence, and instead increase productivity and overall morale.

So with that, start stocking up on your apples and oranges!

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Wellness programs have become a popular solution for employers looking to avoid high medical coverage and keep workers in business. Instead of offering a gym membership or sending encouraging memos, employers are now making even greater efforts toward disease prevention.

Gift cards and other incentives are given to employees who agree to get a physical assessment and make plans to improve the state of their current health. Some companies offer rewards for employees who set and meet specific goals, like improving their blood pressure by so many points.

Health and wellness programs started to receive occasional backlash from employees who felt an invasion of privacy, or from employees who were penalized for not participating. To resolve the issue, companies hired outside businesses to create personal surveys or run the wellness program to ensure privacy protection.

The outside company provides a general overview of the entire office’s health status, like a third of employees have high blood pressure. Personal details of individuals are not shared thus avoiding privacy concerns.

According to the Wall Street Journal, today almost 90 percent of employers offer wellness incentives. Beyond encouraging better health practices outside of the office, employers are changing the way offices function. Instead of vending machines with unhealthy snacks and processed food, employers are bringing in healthier choices for employees. And food court meals are being replaced with nutritious options.

However, wellness programs and incentives may be without visible results unless companies change the way employees work during the day. Countless studies prove that a sedentary lifestyle is directly linked to heart disease, obesity and diabetes. The risk remains even if employees workout at the gym for an hour every day.

Companies have noticed the growing trends of sedentary behavior and how it affects employee wellness and even the number of sick days taken. Now employers are investing in alternative workstations like adjustable desks that encourage more movement and allow employees to refrain from sitting for long periods.

Along with the initial wellness programs, employers have found ways to keep employees moving while at work. One option is creating incentives for employees who stand for so many minutes every hour, or if an employee uses a treadmill adjustable desk, offering a reward once so many miles are completed.

Adjustable desks are an easy way to improve employee health to keep them at the office and help them stay active. According to several studies, the risk of disease is significantly reduced if a person makes small movements throughout the day. This includes switching from sitting to standing. It even has the power to extend your lifespan.

Does your company offer incentives and rewards if you make an effort to improve your health? How have you seen your workplace change once these programs are in place?

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Lower-Back Pain
Low back pain is an office health risk that’s extremely common among both men and women. Sitting for hours isn’t doing your posture any favors, and results in slouching that can put strain on the lower back. But constantly pushing your shoulders back into a straight, awkward position can also have negative effects. To prevent this, be aware of your posture while you sit, and don’t forget to stand and stretch every so often to give your back a break.

Other Muscle & Joint Pain
We’ve mentioned this before, but 85 percent of Americans suffer from muscle or joint pain at some point during their lives. Pain doesn’t discriminate, men and women are equally effected, and in more than one place on the body. The most common areas include the knees, neck and joints. These office health risks can be avoided, if you remember to switch from sitting to standing periodically throughout the day. The key is small movements at designated intervals. Once you’re home for the night, take a walk around the block and perform a few stretches before bed. It will help both physical and mental stresses.

Carpal Tunnel Syndrome
If you’re constantly at a computer, chances are you’re typing the majority of the day. If you’re not, then gripping a pen and scribbling notes can eventually cause carpal tunnel syndrome. Any motion that’s repeated isn’t ideal for the wrists. Before you have to result to prescriptions or surgery, stop and stretch your wrists during the day. If you have a keyboard platform, you can adjust it so the wrists are in the most ergonomic position to prevent any kind of strain.

Eyestrain
Beyond damaging your wrists, eyestrain is another common office health risk experienced among desk workers. After staring at your computer for several hours, you may notice your vision start to blur and your eyes become more sensitive. Headache, neck strain and dry eyes are another symptom of eyestrain. Prevention starts with making sure the computer screen is an adequate distance from your eyes. You can use one (or both) of our monitor arms to help you achieve the best placement. We’ve covered eyestrain prevention extensively in a previous post, so learn more HERE.

Stress
Stress—it’s probably the most common office health risk experienced today. It’s the biggest cause of employee illness and absences, which means productivity loss. Less serious stressful situations can be controlled by breathing and relaxation tools. Another option is to walk away. Leave your desk and take a break, then face the problem head on. In case you missed it last week, check out our post on “How to Cope with Office Stress” to learn more about how to deal with difficult work situations.

The post How to Avoid Office Health Risks appeared first on Xdesk Blog.

The study was published in the journal Circulation: Heart Failure. Researchers discovered that men who sat for five hours a day at minimum (outside of work), and didn’t exercise regularly were twice as likely to experience heart failure than men who were physically active and sat for less than two hours a day.

Based on statistics from the American Heart Association, 1 in 5 Americans ages 40 or older will develop heart failure at some point during their lifetime. Heart failure occurs when the heart cannot support proper blood flow.

The researchers studied health records of more than 82,000 male participants ages 45 to 69 over 10 years. The subjects recorded the amount of prolonged sitting they experienced outside of work as well as their physical activity level. The study included men of all shapes, sizes and races.

After the end of the study, researches came to the conclusion that men who were not physically active were 52 percent more likely to develop heart failure than their more active counterparts.

“The results of this large study of a racially and ethnically diverse population reinforce the importance of a physically active, and importantly, a non-sedentary lifestyle for reducing the risk of heart failure,” Deborah Rohm Young, the study’s head and researcher at the Kaiser Permanente Southern California Department of Research & Evaluation, said. Take it from the lead researcher herself: A non-sedentary lifestyle is essential to reduce the risk of heart failure and poor heart health.

James Levine of the Mayo Clinic in Phoenix gives even more insight to the detriments prolonged sitting has on health. “If you’ve been sitting for an hour, you’ve been sitting too long,” he said. “My gut feeling is you should be up for 10 minutes of every hour.” Although he wasn’t directly involved with this particular study, Levine has made great strides in revealing the harmful effects of sitting.

Of course this isn’t the first study to shed light on the negative health effects of prolonged sitting. If you follow the Xdesk blog, we posted a study from Cornell University that revealed sedentary behavior (as defined as sitting for more than 11 hours a day in this scenario) is directly related to a 12 percent increase in premature mortality in women. To learn more about the health study, click here.

This study was originally reported in the International Business Times. To see the full article, click here.

The post Prolonged Sitting Increases Heart Failure in Men appeared first on Xdesk Blog.

These options are designed for the grab and go office worker. These are for the employee who barely has time to eat between meetings, phone calls, and running around town.

1. Salmon Salad
Most tuna packets can contain extreme levels of sodium (so much so that you may start to see your limbs start to swell!), so opt for salmon instead. Salmon is high in omega-3 fatty acids that prevent heart disease and improve memory. Imagine eating a delicious salmon salad as a healthy lunch and experiencing a creativity and memory boost when after-lunch lethargy is supposed to hit. Throw a few bell peppers and cucumbers in a mix of power greens and you’re good to go! Stick with vinaigrette as dressing.

2. Quinoa Salad
Quinoa has been named the “Supergrain of the Future,” according to Forbes Magazine and we couldn’t agree more. It contains all nine essential amino acids, and has twice as much fiber as other grains (meaning it keeps you fuller, longer). Try this version from All Recipes. It makes a ton, for healthy lunches you can enjoy all week long.

3. Cheddar Apple Sandwich
Just less than 280 calories, this cheddar apple sandwich is the definition of a quick, healthy lunch. All it takes are thin apple slices, mustard and cheddar cheese to create a lunch that can be enjoyed any day of the week. Pair it with a side salad or carrot sticks for a complete meal. Get the recipe, HERE.

4. Turkey Wrap
Who needs a plain sandwich when you can experience a wrap? This turkey and avocado version is the perfect healthy lunch for spring and summer (and maybe even eaten outside if there’s time). Start with a whole wheat tortilla layered with red pepper hummus, avocado, and pickles and complete it with lean turkey. Break this out when it’s time for lunch and you’ll be the envy of your office coworkers.

5. Chicken Salad Sandwich
Did you have chicken last night? Perfect! Take the leftovers and turn it into a quick chicken salad sandwich. This recipe uses Greek yogurt instead of mayo to turn traditional chicken salad into a delicious healthy lunch (and packed with more flavor). Red onion, dried fruit and almonds are added into the mix.

These health-conscious lunches, paired with your adjustable height desk, are sure to give you the energy boost you need to work productively throughout the day. Bring a few of these recipes to the office and let us know how it turned out!

The post Healthy Lunches to Bring to the Office appeared first on Xdesk Blog.

1. Write
Learning how to express one’s feelings and correctly communicate through writing is a great skill to have. Expressing an idea calls for an exactness of thought that’s mentally stimulating as well as challenging. You don’t have to be the next Ernest Hemingway, but successfully putting your thoughts on paper can be a rewarding experience.

2. Read
Reading may not be the most favorite pastime for people and it requires time, but it does help you absorb information quickly. To help spur your love of reading, choose to read things that relate to a certain hobby or your work.

If you’re an engineer, it wouldn’t hurt to read a few news articles on the latest trends and research in the field (that you could later impress your boss with). Take a trip to your local library and spend some time there, you may be surprised at what you find.

3. Manage Stress
Of course it’s easier said than done, but learning how to manage stress can greatly affect mental health. Stress can be distracting, depressing, and overwhelming, which ultimately affects a person’s mental stability. Practice deep breathing exercises or meditation, and make sure to get enough sleep to start managing a stressful lifestyle.

Speaking of sleep, getting enough sleep is essential to staying mentally active. Sleep helps consolidate memories and “reboot” brain function for the next day.

4. Learn a New Skill
What better way to stay mentally active than learning something new? With new technology coming out almost daily, learning how to use a new app or computer program is a great way to maintain mental health. And when you’ve mastered a new design software or program, you may be able to add it to your resume. If you don’t want to devote that much time, consider trying a new recipe for dinner or taking a new route home without the GPS.

5. Share Your Interests
Being around others who share the same interests is an easy way to stay mentally active. Join a club or build relationships with people around you to create a sense of belonging and community. Shared interests can lead to great conversations, enjoyable memories, and a sense of well-being.

And of course while you’re at work, don’t forget to stand, stretch and move around throughout the day. Have a conversation with a coworker that doesn’t involve work, or take a break to read a news article. These daily practices along with physical activity, will keep you engaged for lifelong mental health.

The post How to Stay Mentally Active appeared first on Xdesk Blog.

Since it’s the end of January, take a moment to do a mental recap of your New Year’s Resolutions and how they’ve faired so far. Don’t be discouraged if you barely made it past the first week, there’s still plenty of time to reach your weight loss goals this year. Fortunately, you or someone you know happens to own an adjustable height desk, so you can workout at work to gain more success in your weight loss ventures.

If you’ve followed the Xdesk blog, you’re aware that even a thirty minute or hour workout every day isn’t enough to offset the effect of sitting eight or nine hours behind your desk. So technically, if you have been exercising with no results, you can blame a sedentary lifestyle.

But don’t let your desk job stop you from working out at work! You don’t have to do an intense, sweat-inducing exercise; it’s the small movements from sitting to standing throughout your day that have the biggest impact. Just standing alone has the power to burn some serious calories.

If you really want to take it to the next level, add in the Xdesk Fit Treadmill. The Xdesk Fit is a great accessory that’s designed to work with all Xdesk models. It’s small, and equipped with advanced technology for a seamless “workout.” The Bluetooth system records your walking history to an Online Fitness Club to track your progress. And it’s all easily controlled with a digital LED display console.

The majority of people are unsuccessful in their weight loss goals because they typically dive in head first without a plan. Preparation and strategy is essential to success. Sitting all day, eating poorly and not exercising are typical habits, and old habits are hard to break. Once you’ve reevaluated your New Year’s Resolution, develop a detailed game plan of how you’re going to reach these goals.

For one, you can start by standing more often throughout the day. The data speaks for itself; people who stand more experience greater concentration, more energy, and weight loss. Don’t be afraid to workout at work.

When you develop a strategy, get your coworkers involved to keep each other accountable and on track. Chances are they’ve made the same weight loss resolutions you have. You can even turn your strategy into friendly competition between everyone in the office. The person who loses the most weight earns a free (healthy) lunch!

As previously mentioned, don’t be discouraged if your New Year’s Resolution hasn’t gotten very far. There are small lifestyle changes you can make to get back on track in no time. Standing more often, using a treadmill desk and getting others involved will have a significant impact on your results.

The post New Year’s Resolution Recap: Workout at Work appeared first on Xdesk Blog.

This fact got me wondering: What products are out there aside from Xdesk’s ergonomic desk to help in our health and happiness? What can we use in addition to ergonomic desks to be the most productive, happy, and healthy that we could possibly can be?

In an earlier post I came up with a list of products that are good for your back—aside from the adjustable height desk of course. And today I thought I’d go beyond the back with another list.

Check out the Top 6 Products for your overall health, happiness, and productivity:

1) The Xdesk. Of course I had to put this first on the list. Xdesk’s ergonomic desks are the epitome of improved health, happiness, and productivity in the workplace. Stand behind one for just two weeks and you’ll feel a difference in your energy and you’ll probably even see a difference in your weight!

2) Baroque Music. Okay, this isn’t exactly a product per se, but studies have shown that Baroque Music does in fact help you to focus. I wanted to include this on the list because obviously, the more focused you are, the more productive you can be. And the best part about this “product” is that it’s free to listen to online! So stand up at your ergonomic desk, put on some old tunes, and let the brilliant ideas flow.

3) Yoga Mat. A general yoga mat can be used in so many healthy ways! Use it to stand on behind your ergonomic desk or stretch out during your breaks. You can take it with you to workout at the park after a long day, or even—you guessed it—go to yoga.

4) Shape Ups. These shoes designed by Sketchers are one of the many brands these days making shoes that can actually improve your posture. The soles are designed to engage certain muscles in your legs and core while you walk, or even if you’re standing (behind your Xdesk, perhaps…?). You can get them for men, women, and children in a variety of designs and colors.

5) “Super Foods.” Rather than stuff your face with vitamins, supplements, and unnatural pills, you can eat “super foods” to stay healthy, alert, and happy. What exactly are super foods?

Here are the top ten: beans, blueberries, spinach, broccoli, oats, salmon, green tea, tomatoes, walnuts, and yogurt.

These guys are packed with nutrients and essential fatty acids that you won’t need to take additional supplements. Check out a complete list and article on why these foods are super, here.

6) Lumosity.com. This website is great for boosting productivity, as it actually improves your brain’s functionality! The best part is, it doesn’t even feel like “work,” as you’re playing games and having fun. So sit down, relax… No, better yet, stand up behind your ergonomic desk, go to Lumosity.com, and give your brain a boost!

As you can see there are many ways to be healthy, happy, and more productive aside from the ergonomic desk. Of course these are just a handful of ideas, and we’d be happy to hear more.

Comment below with your favorite products/items to boost health, happiness, and productivity!

The post The Top 6 Products to Make You Healthier and Happier appeared first on Xdesk Blog.