<ul><li>In general, 4 to 6 cups of water is appropriate for a healthy adult. </li><li>A few of the most common warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or unusually dark urine.</li><li>How much water any given individual needs in one day is not an exact science, but many people may be surprised to find they’re in a constant state of dehydration.</li></ul>

Not drinking enough water💧

<ul><li>Most employees who work in an office environment or at a desk spend on average a whopping 10 hours per day sitting down </li><li>Negatives effects of sitting too long can have on the body and the mind, including organ damage, muscle degeneration, decreased mental ability, back problems, and poor circulation. </li><li>Setting daily calendar alerts for yourself to stand up, stretch, or take a walk can be a great way to remind yourself to move, especially if keep forgetting to move around regularly. </li></ul>

Sitting for long periods of time 🧟

<ul><li>Trying to maintain a healthy diet can be one of the most difficult health-related efforts to keep up in the workplace.</li><li>It may take a little more planning and effort on your part each week, but packing your own lunch every day or supplying your own healthy snacks so that you can avoid the morning donut pile or the afternoon vending machine run will go a long way to keeping you healthy.</li></ul>

Eating junk food 🎂🍕🍔

<ul><li>To avoid poor posture while seated, it's recommended to “sit up straight and align the ears, shoulders, and hips in one vertical line.” Sitting in well-designed chairs or exercise balls can help significantly with posture.</li><li>It's also recommend to avoid crossed legs, leaning to one side, hunching your shoulders, or tilting your head while sitting.</li><li>And, of course, regular movement – even short walks around your office – can help to maintain good posture by helping you to change positions frequently.</li></ul>

Poor posture 😢

<ul><li>prolonged periods of time indoors can, over time, have negative cumulative health effects, such as decreased vitamin D levels, poor sleep, higher stress, or even depression.</li><li>Even if it’s just once a day for a few minutes, prioritize “outside” time and make it a part of your workplace routine.</li></ul>

Not going outside

This stash points towards  health mistake you've been making at work make sure you add this to your list 🤗

The average American spends around 90,000 hours at work, according to Business Insider. And for many people, a large portion of those hours are spend engaging in unhealthy habits that can have serious consequences to their overall health, well-being, productivity, and happiness levels.  

A brief collection of tips to improve💪 your health🌻 and overall efficiency💫 of your body. Tips to grow the most important growth  factor 📚💯

Health

5 Health Mistakes You’re Probably Making at Work | BioSpace

Tech neck is the hunch you develop from staring at your phone too much. The Australian Chiropractors Association claim that bending your head to use a phone stresses the spine. For example, let’s say you hold your phone at an angle that makes you lower your head by 60 degrees. That adds about 27kg (60lbs) of weight through your spine.

Tech neck is only two years old

Phones have harmed us in a few ways: A pain in the neck, phone thumb (where your thumb can become inflamed from prolonged texting), the blue light that can interfere with melatonin production, and eye strain from prolonged use. However, the posture problem is easy to correct.<ul><li>Use a simple stretch, where you interlock your fingers behind your head and hold your elbows against a wall.</li><li>Or you could try holding your phone at eye level to reduce the pressure on your spine.</li><li>You could always try not using your phone as much.</li></ul>

Correcting the posture problem

Bending your head to use a phone stresses the spine, say chiropractors – and that’s not the only way the devices are injuring and changing us

Stashed ideas

Tech neck: what are smartphones doing to our bodies?

It is estimated there are over 5 billion people who own mobile phones. With over half of the world’s population engaging with electronic devices, the spotlight has been on what technology can do for us, rather than what it is doing to us. Consequently, there has been less thought on what happens to our bodies while using handheld devices.Recent studies suggest 19 year olds have the same physical activity levels as 6o year olds. What is more, the widespread use of mobile phones has materialized into varying degrees of poor posture.

Five Billion Smartphone Users

In 2013, a survey conducted in the United Kingdom, found 84 percent of young adults ages 18–24 said they’ve suffered back pain, believing this to be caused by iPosture from using mobile devices.With the frequency and duration of phone usage across the globe, the implications of poor posture influenced by excessive usage is now well known. Yet, while today’s mobile phone users know more about why sitting slumped behind a screen isn’t good for them, they still don’t really know how to protect their stature while engaging with their devices.

The iPosture

You might not remember such a lesson because other than a health or physical education class, you probably didn’t learn how to use your body efficiently at school.You were never prepared or informed on ways to respond to all the triggers of life. Instead, you just acted and reacted. You formed these habits out of necessity — to survive — with no guidance or knowledge there was an alternative choice.

Body Education

Modern phones operate quite differently. They are designed to keep you on them. There are multiple triggers at play: texting, talking, reading, browsing, listening to music, watching videos, etc. Reacting to just a few of those activities simultaneously could easily put the body in overdrive.The aim of present day technology is to keep you engaged. However, the body has a hard time keeping up with all of the choices. Reacting to so much stimuli fatigues the body and leads to collapse, or iPosture.

Slow Down

The body is designed to bend at the joints. Most people who use electronic devices bring their heads down and bend their spine by rounding their backs towards the device. Alternatively, it would be more efficient to move forward from the hip joints and keep the back upright in the process.Overusing the spine and lower back muscles and under-using other muscles whose function is to hold the torso upright — like the core muscles, perpetuates body contortion.

Move with The Body as It Was Designed

Using the body effectively starts with awareness. While technology has been an exciting and invaluable part of life, there are more mindful ways to engage with it.For starters, how much pressure and tension do you apply to the devices you hold and carry? Chances are, you could easily loosen your grip and still enjoy using your handheld electronics. However, pay attention to the way you engage with your beloved device.

Loosen Your Grip

The next time you remember to check your posture while perusing your favorite app, think ‘up’ instead of straight. Imagine your head is going up like a balloon towards the sky and your spine is the string that follows. That balloon is lifting you up with the gentle breeze that isn’t forced and that string is coming along for the ride — both floating up freely.

Use Your Body in A Different Way

Technology has enabled us to connect to the world and each other in ways that weren’t previously possible. It can be easily credited with the innovation, communication and longevity we enjoy today. There are plenty of reasons to embrace and celebrate technology.Being mindful of how much, how often and to what extent we engage with technology is key to living a balanced lifestyle.

Technology Is Not the Enemy

Standing tall in a techno-savvy world is possible if we pay attention and recognize harmful habits that interfere with our body’s optimal functioning. <ul><li>The next time you want to reach for your phone, pause first. Check yourself out. Is your head up? Great. Did your spine follow? Excellent. </li><li>Did you bring the device up towards you rather than the other way around? Wonderful. </li><li>Now, what about that grip? When in doubt, less is more.</li></ul>

The Bottom Line

How technology is reshaping our bodies and what we can do about it

According to the Pew Research Center, it is estimated there are over 5 billion people who own mobile phones. With over half of the world’s population engaging with electronic devices, the spotlight…

Standing Tall in the Era of iPosture

Certain exercises can enhance your awareness of the muscles working in a particular area. For your middle and upper back – the traps and rhomboids – isometrics in the peak contracted (maximally shortened) position tend to work best. Plate row iso-holds are one option. Start your back workout with a few sets of 20-30 second holds.

1 💪 Find The Muscles To Feel Them Working

The iso-dynamic method is an intensity technique used to pre-fatigue a muscle group and increase time under tension.You'll always fatigue first in the shortened range of motion, so by starting each set holding for 10-20 seconds, you'll feel your dynamic reps a whole lot more when you start doing them. Give iso-dynamic chest-supported rows a try to help build your upper back while minimizing fatigue through your low back and hips.

2 💪 Pre-Fatigue the Mid-Back Muscles

If you can't feel an exercise working the intended area or feel pain doing it, why are you still using it? For building muscle, particularly in an area where you lack awareness, internal cues that help you focus on sensation will be important. Think: <ul><li>Drive your elbows behind you. </li><li>Pinch your shoulder blades together and focus here. </li> </ul>In an ideal world, a coach would place a hand between your shoulder blades to feel the mid-back.

3 💪 Use Different Grips and Angles

If your focus and intention are in the right place, but you're still not feeling it, the problem could be your exercise selection. Different exercises are suited to different individuals, and some will allow you to feel your back working harder than others.If you don't feel it, try playing around with your grip. Try another angle. Try slowing it down and focusing on the squeeze.Inverted rows are often done using an overhand grip, a lack of controlled tempo, and no regard for creating whole-body tension. Try switching to an underhand grip.

If you have a good reason for using a <a href="https://www.t-nation.com/training/partial-range-reps-not-always-cheating/">partial range of motion </a>, then go for it. But most of the time, you'll want to be using a full range – your maximum available and active range of motion.If you're doing T-bar rows and the 45-pound plates are hitting your chest early, your upper back won't get as much out of it. Try bent-over row variations where the load is kept close to your hips to target the upper back. Modified T-bar rows are nothing like the jerky versions you're used to using or seeing.

4 💪 Keep Your Reps Honest

Swap your big 45-pound plates for some with a smaller diameter. Go a little lighter, and focus on keeping your forearms as close to your inner thighs as possible when you row. You'll have more range of motion, a more intense contraction through your upper back, and your lower back will remain intact afterward. If you're experiencing fatigue through the lower back and hips, go with <a href="https://www.t-nation.com/training/tip-do-chest-supported-rows/">chest-supported row </a>variations.

<ol><li>Make it a goal to hit at least 18 reps on the standard inverted row (12 reps for women). If you can't, your relative strength needs work.</li><li>Pull with more volume than you push.</li><li>The more you train your chest like a powerlifter, the more you should train your back like a bodybuilder.</li><li>Aim to do a dead-hang chin-up with 75% of your bench press weight (that weight should include your body weight).</li><li>For healthy shoulders, train more horizontal pulling patterns than vertical ones. You have four options in the videos above.</li></ol>

💪 10 Little Tips That'll Make a Big Difference

<ol><li>To overcome a back plateau, try switching angles and arm paths to those you neglect the most.</li><li>Weighted pull-ups are the upper body squat. A neutral grip or rings will give you the greatest return for the lowest investment.</li><li>Upper traps might look badass, but don't forget about your <a href="https://www.t-nation.com/training/tip-target-the-lower-traps/">lower traps </a>.</li><li>If you have trouble feeling your lats working, try straight-arm pulldowns or pullovers BEFORE your "big" back lifts. Here's Christian Thibaudeau coaching it:</li><li>There are better options than band-assisted pull-ups for improving the "real" thing. Eccentric variations. </li></ol>

Want a big back? Or an even bigger, even stronger back? Follow these four rules, target the right muscles, and try these unique exercises.

The 4 Rules for a Big Back

What you do really matters when it comes to your health. Morning stretches are important for your body to help kick-start your <a href="https://megabloginfo.com/pre-workout-smoothies/">energy levels </a>and to help circulation. Your level of physical activity, along with your <a href="https://megabloginfo.com/what-to-eat-before-the-morning-workout/">dietary choices, affects your daily perform</a>ance<a href="https://megabloginfo.com/what-to-eat-before-the-morning-workout/"> </a>and your risk of a number of diseases, including <a href="https://megabloginfo.com/unhealthy-eating-habits-diseases/">heart disease and some types of cancer</a>. 5-10 minutes Stretching early in the morning in bed can be a safe and beneficial activity for healthy adults and seniors that will help you improve.

Morning Stretches

Lie on your back, bend your knees and place your feet on the floor. With your hands, pull both knees towards your chest at the same time until you feel a stretch in the lower back. Hold both knees for 2-3 seconds and take 6-8 breaths. Repeat 3-5 times daily in the morning.steps:<ol><li>Lie on your back with feet on the floor</li><li>Pull both knees with your hands towards your chest</li><li>Hold for 4-5 seconds until You should feel a mild lower back by this stretch</li><li>Repeat 3-5 times every day</li></ol>

Double Knee-to-chest stretches

Morning stretches are important for your body to help kick-start your energy levels. Can help Reducing pain, chronic and mental conditions

5 Health Mistakes You’re Probably Making at Work | BioSpace

Tech neck: what are smartphones doing to our bodies?

Standing Tall in the Era of iPosture

The 4 Rules for a Big Back

7 Simple Stretches You Can Do Every Morning in Bed - Health fitness blog info

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