Healthy Workplace Challenge: Day 3
Sunday, January 28, 2018
We have three new items (steps 7, 8, & 9) to tackle today!
Miss Day 2 of the Challenge? Check out Day 2 here.
Step 7: Commit to One 10 Minute Mini workout During the Workday
Taking a 10 minute activity break during lunch to do some sort of cardiovascular activity not only reduces tension, but improves heart health, strengthens your immune system, and allows your mind to relax and brainstorm at its own pace. Consult with your physician prior to starting in on any of the following activity programs. Two ideas for 10 Minute Mini Workouts you can do in your work clothes:
Walking up and down four flights of stairs takes about 90 seconds. Do it 6-7 times and you have a 10 minute mini workout.
Not quite up to the stairs? Hit the hallways and set a timer for 10 minutes. Better yet, have a work call you need to make? Grab your cell and pace while you are on the call. You’d be surprised at how many steps you can wrack up on one 10 minute phone call. You can use any of the step trackers available on the iphone or android marketplace or even the built in health app on the iphone to track steps.
Need more ideas? Check out this list of 33 sneaky ways to get in some extra exercises while at the office by author Emily Milam: https://greatist.com/fitness/deskercise-33-ways-exercise-work
I’ve definitely taken a few of these like calf raises and wall sits and done repeated versions myself while watching a webinar at the office.
Step 8: Get Rid of Artificial Air Fresheners and Toxic Cleaning Supplies wherever possible:
Many air fresheners, room sprays, and cleaning products used in commercial environments have phthalates and other harmful and toxic ingredients hidden in the ingredient marked “fragrance”. To get a complete list of just one name brand air freshener tested (Febreeze), check out the environmental working group’s report here: https://www.ewg.org/research/greener-school-cleaning-supplies/school-cleaner-test-results?schoolprod=219#.WmuVPainHIU
The above report was part of a larger study they did testing a variety of cleaning supplies used in just one type of workplace- schools. This was especially disturbing as it isn’t only a place where we as adults work, but where we send our children. To check out the full report and list of chemicals found in which products tested and why to avoid them, you can check it out here: https://www.ewg.org/research/greener-school-cleaning-supplies/study-findings#.WmuVkainHIU
Although some of the specific products in the test have been reformulated since the initial testing was done, many still contain more than one of the toxins. Since even more products have come to market since this testing was done, I’ve consolidated the report’s chemical list into the chart below as a quick reference to use when shopping. In the EWG test, not all chemicals found in the testing were actually disclosed by the manufacturer as a specific ingredient, so beware of catchall ingredients like “Fragrance” where the manufacturers have more leeway in what is disclosed/used.
I frequently make my own non-toxic room air sprays by mixing 8 oz of filtered water with 15-25 drops of one or two essential oils – like sweet orange and cedarwood.
For non-toxic cleaning spray to wipe up spills in the office, I now use Pure Haven’s Surface Cleaner Spray found here, and have also frequently made my own inexpensive non-toxic cleaning spray from this recipe (using the vodka version) by Live Simply: https://livesimply.me/2015/11/02/how-to-make-homemade-all-purpose-surface-cleaner/
Here is the consolidated toxin chart I created to take shopping with you:
Step 9: Get a Work Fitness Friend
Having someone you can take a 10 minute walk with at lunch time, do the stretching routine from yesterday with, or even walk the stairs with makes a huge difference in whether or not you will actually do the items from this challenge long term. Share this month’s health challenge with a co-worker in your office or building and see if anyone will jump in with you. You never know who might be up for the challenge.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Check with your physician prior to starting any new health regimen. Neither the author nor web site publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Cori DiDonato, C.S.C.S., NSCA-CPT is the owner of CrossFit Silver Tiger and Silver Tiger Consulting as well as a Purehaven Essentials Independent Consultant. For more health and wellness articles by Cori DiDonato, please visit: http://www.corididonato.com/library.php
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