WORKPLACE WELLNESS BUILDING A HEALTHIER WORKSPACE TO BEAT RSIS
Exercise and eat a healthy diet. Regular physical activity and a healthy diet at home will help your body stay healthy and balanced. Incorporate stretching and strengthening routines into your routine. Some of the best workouts are yoga and pilates, which target good posture and flexibility. Choose an anti-inflammatory diet filled with proteins, vitamins, healthy carbs, and plenty of water. These foods help reduce swelling, encourage muscle recovery, and boost your immune system.
Hours of typing in an uncomfortable office chair with few breaks from staring at the screen. The repetitive motions of your office job can quickly become part of your daily routine, but they could also be causing you severe pain. Repetitive Strain Injuries (RSIs) are common in the workplace and are caused by repeated motions. Ultimately, the strain leads to nerve, muscle, and tendon damage. From ergonomic chairs to scheduled breaks from work tasks, there are steps you can take to make your workplace an RSI-free zone. Take breaks. Giving your muscles, tendons, and nerves a break during your workday is essential. Take a short break every hour to stretch or change your position. Focus on stretching your neck, back, and shoulders so they don’t get tight from sitting at the desk all day. You can also wriggle and flex your fingers, toes, and wrists throughout the day to keep them limber. If you have time in your shift, take a short walk around the block on your lunch break. Create an ergonomic space. Having the correct setup can be a game-changer for RSIs. Invest in an ergonomic, adjustable chair with lumbar support and adjustable features. When your chair is positioned correctly, it will give you better neck and back support. It will also help position your arms and wrists for more supportive typing. You should also adjust your computer monitor so the screen is at eye level and an arm’s length away to prevent strain on your eyes and neck. Opt for a desk that can adjust to standing height so you can switch positions throughout your shift.
Small changes can make a big difference in preventing RSIs. By taking regular breaks, creating an ergonomic workspace, and staying active with a healthy diet, you can protect yourself from the pain and discomfort these injuries cause.
TAKE A BREAK
Not Your Average Chocolate Cake
INGREDIENTS
• 2 cups all-purpose flour • 1 tsp baking soda • 1/2 tsp salt • 2/3 cup unsweetened cocoa powder
• 3/4 cup butter, softened • 2 cups granulated sugar • 3 large eggs • 2 tsp vanilla extract • 1 1/2 cups buttermilk
DIRECTIONS
1. Preheat oven to 350 F and grease and flour two 9-inch round cake pans. 2. In a medium bowl, combine flour, baking soda, salt, and cocoa powder. Set aside. 3. In a large bowl, beat butter and sugar until light and fluffy. 4. Add eggs, one at a time, beating until blended; then add vanilla extract. 5. Gradually add dry ingredients to wet ingredients, alternating with buttermilk, beginning and ending with dry ingredients; mix until blended. 6. Divide batter evenly between prepared pans. 7. Bake for 25–30 minutes or until a toothpick inserted into the center comes out clean. 8. Cool in pans, then invert onto a plate. If desired, frost and stack the cakes for a double layer!
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