The pandemic has changed how we humans function. This is season for working from home professionals. Sadly even teachers and students are forced to adopt a new lifestyle. The screen time and no play attitude has some major issues. If you are worried about the ill effects the extra screen time and lack of physical activity can do, go on and read how small things could help you in taking good care of your spine.
Exercise Should Be Your Lifestyle
Exercise is essential when it comes to maintaining a healthy spine and it can also aid in the rehabilitation of an injured spine. You don’t need to be an expert in physical fitness to indulge your spine with regular exercise. A simple exercise program that focuses on stretching and strengthening the back, hamstrings, and abdominal muscles can go a long way. While some people like to exercise in the morning, others prefer to work out in the evening.
Be Mindful For A While
If you have chronic pain or discomfort that originates in your spine, take the time to engage in mindful meditation every day. While no single treatment option works for everyone, studies have shown that meditation is an effective tool for fighting back pain. You don’t need a lot of time to meditate—a quiet room and 15 minutes are usually sufficient. Ideally, a place where you feel carefree and comfortable tends to make it easier and more effective.
Correct Your Sitting Posture
Your spine has a series of natural curves, and if your sitting posture does not support these arches, over time, you may damage your sensitive spinal nerves. Sitting increases the load on your spinal discs by 40%, which may cause them to generate pain over time. If you have a job that involves a lot of sitting, take time to adjust your office chair and desk to make them aligned to support your spine. It is also important to stretch and walk around every hour.
Go for a walk
The benefits of walking are plentiful. It is helpful in strengthening your core muscles that keep your body upright. walking is the best for nourishing your spinal soft tissues with necessary nutrients, increasing the flexibility of your spine etc. Additionally it aids in improving balance and strengthens your bone structure. If you face pain on a daily basis, walking can actually alleviate pain too.
Maintain Posture While Sleeping
While you’re lying down, all the structures in your spine that have worked hard all day finally have an opportunity to relax and be rejuvenated. To make the most of this time, you need a mattress and pillows that allow your spine to rest in a supported and comfortable way.
Treat Yourself With A Massage
Studies show that massage therapy is an effective treatment for some types of back pain. Massages offer several potential benefits. It aids in improving blood circulation for the recovery of sore muscles, restoring spinal range of motion. Another interesting aspect of of regular massages are that it helps with insomnia.
Choose Good Food
Your daily diet plays an important role in maintaining the health of your spine. Try limiting your diet mostly to foods you would find in nature. Vegetables, fruits, meats, whole grains, and legumes, which are rich in antioxidants and anti-inflammatory agents. Eating foods that are high in calcium and other nutrients and vitamins, such as oatmeal can help prevent spinal problems like osteoporosis and osteoarthritis.
Want to know more? Read –Supercharge Your Brain By Dopamine Detox
Be A Better Boss While Your Employees WFH
Work from home culture is now a lifestyle. No matter how pleasant WFH seems, there are many pitfalls that come in the way. While employees are constantly struggling to adjust to the situation and balancing home chores and work, it is important how to boss the team in a WFH regime. As a boss, supporting your team while simultaneously getting work done is extremely important.
For employees, presently the drawbacks have taken over the benefits of this culture. While they save time and money on the commute, the problems they face include no clarity in working hours and more and more social isolation. The employer needs to figure ways to optimise work and leave ample personal space and time.
Regular Meetings/ Phone Calls
When the entire office is working in a distant mode, it becomes extremely important to stay connected. It could be a phone call, or over a Zoom meeting. It could be a pre-planned morning meeting or a well-planned meeting at the end of the day. And this must be well communicated to the employee. And then it is also the responsibility of the employee to answer and/or attend the meeting. This maintains the smoothness in operations and builds a transparent work culture.
Employ Tools That Enhance Communication
For a long time, we have been using Microsoft tools, like Excel, Word, Spreadsheet and Powerpoint Presentation. Now our scope has expanded to apps like Zoom, Google Duo, Discord, and Google Meet. Google Drive and Dropbox are on this list as well now. Further, organisational tools such as Notion, Trello and Evernote should not be forgotten. Slack is also a tool for messaging which allows quick conversations and interactions in a situation where time is the greatest resource.
Upholding Boundaries Between Work And Personal Life Of Your Employees
While we talk a lot about reducing stress at workplaces, many employers think that working at home means no stress at all. This has also given them the liberty to contact their employee at any point in the day. This leaves employees with no mental space to stay creative. On the contrary, it kills creativity. Respecting the timings, particularly after 9 PM becomes a protocol that must be followed. If you are dropping a mail at midnight, make sure to add phrases like, ‘we will continue this in the morning’, ‘no need to reply immediately’, ‘thank you for your additional working hours’.
Imbibe The Work From Home Culture Without Hostility
Now that the restrictions are being relaxed, make sure you safeguard and protect your employees. They are your biggest asset and if they get affected by the virus, your business will be at a halt. Allow your employees to choose what’s good for them. If they are comfortable working from home, let them. If they want to join the office, encourage them to wear masks and use sanitizers regularly. Be open to the work from home culture even when the pandemic is over.
Home Gym Ideas: Get Some Budget Friendly Tips!
No matter it’s your room, building your own home gym is entirely possible. There are significant advantages of working out at home in your own home gym, from the convenience of success and exercise in a relaxed environment. You don’t have to go to the gym to get fit with great at-home workouts on Youtube and other online platforms! You can easily fit it into your schedule when you work at home and you can get the same good workout as outside.
These Home Gym Ideas are sure to keep you fit and healthy on a budget!
1. Exercise Mat
If you are going to work out at home, you’re going to need an exercise pad. At some point, most workouts will have you down on the field, so a mat will ensure that your exercises are much more comfortable. A mat will protect you from feeling any physical discomfort, whether you’re doing ab exercises on your back or push-ups on your knees.
In your home gym, a pair of dumbbells helps you to perform a large range of exercises and workouts. Using them or incorporate resistance to movements such as lunges and squats for isolated strength exercises such as bicep curls and hammer curls. Your optimal dumbbell weight will depend on your level of fitness, and for different workouts, you can need different weights.
Kettlebells are another terrific weight choice. They are highly flexible, helping you reinforce your muscles and improve your heart rate. For conventional kettlebell exercises like kettlebell swings, you can use them, or you can use them to increase the strength of exercises such as squats and walking lunges.
4. Stability Balls
Consider adding a stabilisation ball to your home gym if you enjoy Pilates and yoga. They are also perfect for ab exercises because the stability is threatened. They are not the most convenient pieces of equipment to store, but if you have space, a stability ball will lift your workouts very seriously!
5. Medicine Balls
Medicine ball exercises provide loads of benefits, particularly for your heart, but they can be used to help improve your whole body. They come in a variety of weights, so make sure you choose one that is heavy enough to slow your motion, but not too heavy to reach your control and motion range.
6. Resistance Bands
For a variety of reasons, resistance bands are amazing. They are cheap, lightweight and do not take up much storage space. To add strength to lower body exercises, resistance bands are used. Wear the band above the knees for a killer workout that reaps results, from squats to glute bridges!
7. Jump Rope
One of the easiest means of having a cardiovascular workout at home is to use a jump rope. You don’t need any other tools and you will be getting your heart rate up easily! It’s a full-body exercise, involving your arms, shoulders, heart and legs, so make sure you regularly do jump rope workouts!
Also, read: Staying fit at home celebrity inspiration.
PS5: All You Need To Know
A few hours ago, Sony announced the price and release date of the PlayStation 5, its next-generation game console. It’s much-awaited news for all the gamers. The beautiful black and white console gives it an edgy look. The cost of The PlayStation 5 and the PS5 Digital Edition is $499 and $399 respectively. The Japanese tech giant said the PS5 will launch in the US, Canada, Japan, Mexico, Australia, New Zealand and South Korea on November 12 and the “rest of the world” on November 19. Pre-orders for the next-generation game console will begin today. We are ready for a new state-of-the-art gaming experience!
In terms of specifications, the PS5 will feature a custom eight-core AMD Zen 2 CPU clocked at 3.5GHz and a custom GPU based on AMD’s RDNA 2 architecture hardware that promises 10.28 teraflops and 36 compute units clocked at 2.23GHz.
It will also have 16GB of GDDR6 RAM and a custom 825GB SSD.
Sony is also introducing the multiplayer option starting from this Friday and for PS4 users, the option will be available tomorrow onwards.
PS5 AND PS5 DIGITAL EDITION PRICE
In PlayStation 5 Showcase, the company announced that PlayStation 5 will be priced at 499.99 USD (about Rs. 36,800) and PlayStation 5 Digital Edition at $399.99 (about Rs. 29,500).
India prices haven’t been announced as yet.
PlayStation 5 price
US – $499.99 (about Rs. 36,800)
UK – £449.99 (about Rs. 43,000)
Europe – €499.99 (about Rs. 43,500)
Australia – AU$749.95 (about Rs. 40,300)
Japan – ¥49,980 (about Rs. 35,000)
PlayStation 5 Digital Edition price
US – $399.99 (about Rs. 29,500)
UK – £359.99 (about Rs. 34,400)
Europe – €399.99 (about Rs. 34,800)
Australia – AU$599.95 (about Rs. 32,300)
Japan – ¥39,980 (about Rs. 28,000)
The company has also unveiled various games for PlayStation 5. Some of the upcoming games are Final Fantasy XVI, Marvel’s Spider-Man Miles Morales, Hogwarts Legacy, Village, Deathloop, Devil May Cry 5 Special edition and Soulstorm.
Moreover, an amazing Harry Potter inspired game was released by Sony as well. Hogwarts Legacy is a new Harry Potter open-world game releasing next year across all major platforms, Warner Bros. Check out the official reveal of the game.
The game will debut in 2021, and it will also be on the Xbox Series X and S, the PlayStation 4, Xbox One, and PC. It takes place in the “late 1800s” where you add your own story and “shape the future of the wizarding world.”
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