Most adults will experience some level of back pain at some point in life. Statistics Canada reports that four of every five adults will experience this. For those who experience severe or chronic back pain, career choice and office set up may have to be taken into consideration. Even those who do not experience regular back pain may find that hours of sitting at an office desk in a regular chair can lead to back strain or stiffness. When used properly, an ergonomic chair can help to reduce stress on the back during the long work hours or during leisure time at home. Those with chronic conditions may find that the right chair can help alleviate some of their back pain.

What To Look For

 

When purchasing a chair appropriate for a bad back, look for the label of "ergonomic" or one that is designed to help reduce back and other joint stress. To be classified as ergonomic, a chair should be adjustable, have a sturdy frame, good lumbar support and padding.

However, many chairs that are not truly ergonomic can be listed as such by meeting this basic criteria, so there are other factors to consider. A chair should have a high back, good lumbar support, and be adjustable in height, tilt, seating position and reclining angle. The arm rests must be sturdy and adjustable to ensure that you can use your arms to help alleviate some of the pressure on your back. The chair should be able to turn so that you can reach things without having to twist.

Other Factors to Consider

 

Take into consideration the fabric and cushioning of the seat and back itself, the warranty and high end add-ons. Fabric and cushioning may be almost as important as the adjustable features of the chair. The fabric should be breathable and you should find the level of cushioning comfortable in which to sit. Some chairs have adjustable tension in the backrest available and this may also be considered in the cushioning,

There are options for high end add ons. Perhaps the most common add on is built in heating pads in the back. Helt helps reduce back pain, especially muscle pain. Due to the high cost associated with these chairs, they are often outside the budgets of most. However, if this is feature you would like, use a regular heating pad.

When One Chair Is Not Enough

 

If you are finding at that even a high end chair does not do the job, use a combination of chairs as a solution. For example, some people with bad backs use a kneeling chair on occasion. Along with their good computer chair, this helps reduce spinal stress. The kneeling chairs are often hard on the knees if used alone, so this combination can be good for the joints when used properly

Move If Necessary and Keep your Office Back Friendly

 

If you suffer from severe back pain, even a perfect chair or combination of chairs may not be enough. In these instances, light movement such as walking to the photocopier or just standing to stretch for a moment, may help.

Ensure that your office space is set up in such a manner that twisting motions are not necessary and that all height adjustments (desk and chair) work appropriately together. This will help to ensure that you do not put unnecessary strain on your spine.


Source: eHow
Author:Jenn Taylor

In the modern era every human diet includes too much of animal proteins and processed foods and they neglects to include enough plants and whole foods. In the long run, this will lead to a very real health consequences.

What is a Healthy Diet

Healthy diets emphasize fresh fruits and vegetables, whole grains, lean animal proteins, like chicken and fish, and low fat dairy. Healthy diets discourage overconsumption of red meat, trans fats and saturated fats, sugars and processed foods.

Benefits for the Heart

Eating unsaturated fats and fiber has been shown to lower cholesterol, blood pressure and your overall risk of heart disease. The April 2009 issue of The Archives of Internal Medicine published a complex survey of almost 200 studies and 1 million participants. The researchers confirmed that a diet rich in fruits, vegetables, whole grains and unsaturated fats contributes to improved heart health.

Fight Obesity

People who eat less calorie dense foods like fruits and vegetables tend to weigh less. Leaner cuts of meat and lower fat dairy contain less calories but still fill you up.

Cancer Prevention

Healthy foods, particularly richly colored fruits and vegetables, contain antioxidants which fight free radicals that can cause cells to mutate and become cancerous. The American Heart Association, The World Cancer Research Fund, the American Institute for Cancer Research and the National Cancer Institute all recommend a diet high in fruits and vegetables to maximize antioxidant intake.

Whole Foods

Popping a vitamin and bunch of supplements will not be as effective as a healthy diet full of whole foods. The body better digests and breaks down the components in whole foods and can make better use of them.

Source: eHow

When beginning your fitness crusade while in the throes of obesity, you will need to come to terms with the fact that you have further to go before reaching your ideal physique. It's important to understand that the quest for health is not only about the destination, but the journey itself. Although making the initial changes towards leading a healthy lifestyle might seem an insurmountable challenge, everyone can improve their appearance with dedicated effort and perseverance.

Instructions

A Healthy New You

1. The first thing to do to ensure success in your newfound struggle against obesity is to go through your kitchen (and wherever else you stash food), and discard all items except for the following: fresh fruits, vegetables, lean meats, dairy, and healthy natural sources of fat (like plain walnuts, almonds, cashews, olive oil, fish oil, avocados and coconuts). This means you will have to discard most frozen foods, all processed foods, all unhealthy snack items and all sugary sweets. Keeping your kitchen free of temptation is key to keeping yourself healthy, according to nutritionist and biochemist Dr. John Berardi, Ph.D.

2. Now it's time to fill your cupboards with healthy options. In general, you should only buy naturally occurring foods that are sold in their original state, in other words foods that aren't heavily processed, full of trans fats or chemicals; stick to fresh meats, cheeses, fruits, veggies, and the like. Use the attached links at the bottom of the page titled "Berardi's Kitchen" (parts I and II) to find out exactly which items are in compliance with your new healthy lifestyle. You should aim to consume five to six small meals throughout the day, with each meal containing a lean protein source (chicken, turkey, seafood, or low-fat beef), a fruit, a vegetable, and a healthy unsaturated fat source (like almonds, avocados, coconuts, olive oil, or other assorted nuts). Abstain from all items that are processed, fried, contain refined (white) flour, or sugary. Likewise, seriously limit or completely abstain from alcohol consumption throughout the course of your diet.

3. To track your progress you will need to keep a food journal. This is a simple notebook that contains a list of the foods you consume on each day along with their caloric content. Use an online calorie calculator to determine how many calories you can consume and lose weight. A general rule of thumb is that you need to create a 500-calorie deficit through food restriction and exercise. By writing down everything you eat, it will give you an honest picture of why and when you eat too much.

4. To further combat obesity you will need to institute a regular regime of morning walking or some kind of exercise. At least four days out of the week you will be going on a 30 to 45 minute walk--this should be done the first thing in the morning on an empty stomach. According to nutritionist Dr. Lonnie Lowery, after a long, overnight fast your body is primed to use fat as a fuel source, so you should give it the opportunity by engaging in regular brisk walking nearly every morning.

5. The fourth thing you will need to do is engage in a regular program of resistance training at least three times per week. Resistance training can help to jumpstart your metabolism and help your burn off stubborn fat deposits. While in the gym you should stick to whole body workout sessions using only compound lifts like the leg press, squat, dead-lift, lunges, bench press, overhead press, push-ups, lat pull-down, pull-ups, dips, and rows. Descriptions of these exercises can be found under the attached link titled Exercise List. These are the best "bang-for-your-buck" exercises to lose weight in a hurry, so make them the staple of your training sessions to avoid wasting time in the gym. Three to four sets of eight to ten repetitions for each body part should suffice to get you started losing fat fast.

Source: eHow