How satisfying would it be to reply with a simple, “Nope, feeling fantastic!”

Popular magazine Redbook has put together a list of things you can do to improve your energy levels throughout the week, making the sluggish Monday start a thing of the past. A few tips that stand out to us are:

• Wake up at the same time everyday.
• Work out before heading in to work.
• Have a healthy snack at 4 p.m.
• Write down your task list for tomorrow before heading to bed.
• Sleep on a half-empty stomach.

Check out all the tips in the INFOGRAPHIC below:

Some things you should know:

• A high fever generally means you’re headed to flu-town.
• Wipe down that smart phone frequently — invest in some sanitizing wipes!
• Avoid touching your nose at all costs.
• Increasing fluid intake will help your body combat the virus faster.
• Colds can progress to pneumonia, bronchitis, an ear infection and sinusitis, so for goodness sake: take some time off work to recover. Yes, you too, PR peeps.

See more facts in the INFOGRAPHIC (from Health Watch Center) below:

Living a sedentary lifestyle seems to be the norm for many North Americans and unfortunately this habit leads to a host of possible health problems. Now, you may be thinking, “My job forces me to sit, it isn’t my fault!” Well after taking peek at this infographic from PMIR Medical, you might just have a change of heart.

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Spending 8 hours a day at work, sitting behind a desk can be a detriment to our health. Without even realizing it, our days pass b, and the only time we get up from our desk is for our 5 cups of coffee. Here at EDPR, we have pledged to go on a bit of a health kick (kale chips and all) s0, in the spirit of health, we are giving you some tips for short and easy exercises you can do in the office to improve your physical and mental health. These are our top 5 picks!

1. Leg Lifts

Sitting in your chair, slowly lift each leg and lower. Repeat multiple times. If you are looking for more of a challenge, lift your leg and hold straight for 5 seconds then, slowly lower back to the floor. These exercises will help increase leg circulation and strengthen your thigh muscle.

2. The Desk Push-up

Stand up and face your desk. With your hands shoulder width apart,  place them in front of you on the edge of your desk. Move your feet backwards until your weight is being supported by both your arms and feet (moving back about 1 meter should do the trick). Now, proceed to do a push-up much like you would on the floor; bending your elbows to 90 degrees and straightening them back out. Do as many as you feel comfortable with.

3. Squats

Ah, the classic squat. This is a simple exercise you can do at your desk that helps you tighten those glutes. Here is how it works: stand-up and move your chair out of the way. With your feet shoulder width apart, slowly bend into a sitting position and stand back up. Be sure to keep your back straight and don’t bend your knees past 90 degrees. For more of a challenge hold the seated position for an extra 5 seconds during every squat.

4. Go For a Walk

While on your lunch break, instead of spending 40 minutes reading your favourite book, go for a walk, either in the office or outside (walking down the street to McDonald’s does’t count). This will leave you refreshed for the afternoon workload.

5. A Stretch For The Typist 

For many of us, our day is consumed typing on a computer. To avoid any of those nasty typing injuries like carpal tunnel, take time everyday to stretch out those wrists. Stand at you desk with your arms straight down in front of you. Place the top of your hands on the desk , fingers facing towards you. Press down gently until you feel a small stretch. This will help relieve the tension you feel in your arms and wrists.

Check out this video for a quick 10 minute desk work out!
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A recent INFOGRAPHIC from Healthguru has some interesting findings about the issue:

• Stress can cause your heart rate to speed up rapidly, and over time can lead to heart problems and high blood pressure.
• Stomach problems are common in those that experience chronic stress.
• Your immune system can weaken over time with your body under constant stress.
• Muscles are “on alert” to act as your body prepares to fight or flight.

All this said, it’s important to take action when you’re feeling under pressure. Making sure you keep perspective while in stressful situations can certainly help, but here are a few other tips in order to keep your stress in check:

• Laugh! It lowers adrenaline, cortisol and two stress hormones.
• Work out. You’ll release endorphins, and ease your anxiety.
• Eat well. Incorporate more veggies, almonds and other health foods into your diet.
• Breathe. Assess the situation, and ask yourself – will this matter one year from now?

More tips and insights in the INFOGRAPHIC below:

Body Break’s Hal Johnson and Joanne McLoud would agree. 

1. Ditch The Drive: If possible, walk to work – or bike. It’s something that will add that extra bit of activity into your routine, and will help you wake up and unwind from your day.
2. Switch From Coffee To Tea: This one is hard, but if you can swing it – there’s plenty of benefits to ingesting tea (including keeping those teeth whiter!)
3. Take A Multi Vitamin and Omega 3s: You won’t notice the benefits of taking both of these immediately, but after working them into your daily routine you’ll start to see your energy levels increase. Not to mention, Omegas do wonders for you hair, skin, and nails.
4. Get 8 Hours Of Rest: Easier said than done, but if you make sure to go to bed earlier – or even sneak in a nap after work, your body is sure to thank you. After all, you can’t reach full potential unless your body feels rested.
5. Indulge Yourself: It’s important to reward yourself regularly. Whether that’s a drumstick from the convenience store, a glass of wine after work, or a night out on the town – you need to make sure you’re enjoying yourself. Life isn’t about deprivation, it’s about moderation.