They say the body is a temple, but since most of our modern life is spent working it can be difficult to maintain a healthy, balanced lifestyle. As many of us are now making the shift to working from home, we also have the opportunity to be more flexible with how we approach this balance.
Here are some ideas to help you stay motivated and healthy when working from home.
1. Alignment of values
It’s been well documented that to be fulfilled by their work, people must have an understanding of the company’s strategies, mission, values, and ethics, and align them to their ideals. The product, its purpose, social and environmental impacts should all be considered. If you’re consistently unhappy with your organisation, they may not align with your personal morals.
2. Keep learning
In order to stay motivated with your career, it’s vital that you continue to learn. If your work is starting to feel stale consider enrolling in a short course or take a look for any upcoming seminars or workshops. Sometimes a fresh perspective and meeting like-minded colleagues can make all the difference.
3. Have courageous conversations
Learning to say ‘no’ on occasion can be challenging but is imperative to protecting your health. It’s important to have courageous conversations with others when something needs to be said, but the message is complicated and sensitive. The immediate discomfort will pass, but is preferable to the accumulation of long-term effects of ignored problems being swept under the rug.
4. Take breaks
Taking scheduled breaks, where possible stepping outside for some fresh air, will help break up your day. You should also consider scheduling in regular mini-breaks and getaways will help to de-stress – having something to look forward to on the horizon is almost as fun as the holiday itself.
5. Contributing and adding value
As conscientious employees, people want to contribute to the team (especially when they’re not physically present) and add value to the company. Try volunteering to assist on special projects – within healthy limits. A cohesive, healthy team will celebrate individual and group wins.
6. Ask for help
Sometimes work can get on top of everyone. Pulling together during more challenging times is a sign of a good workplace. Don’t be afraid to call for help when and if you need it. If the company culture is the right one for you, the team will be receptive and supportive.
7. Be understanding
Try to understand people and their real motivations when they act negatively or in an unexpected way. A little empathy can go a long way to diffusing tough situations, and protect you from internalising the negativity of the situation. It’s also important to remember that when communicating via email/chat, the tone of the conversation is very different to in-person, and therefore people can be easily misinterpreted.
8. Ergonomics
Ensure your home office set up is as ergonomic as possible. A healthy posture will help with not only physical wellbeing but can also help you feel alert, focused and confident. Consider furnishing your home office with an up-and-down, standing desk that will promote better health than sitting all day. Stash the spare yoga mat and exercise bag and stretch daily. Wear nice, but comfy clothing and supportive footwear.
Finding a positive outlet for emotions is another excellent way to protect an employee at work or when dealing with work stress from home. What works for some won’t work for others. For example, some might blow off stress by going for a run, while others simply need to step out for some fresh air and sunlight.
10. Know your limitations
When working, a good employee will want to do everything right. They’ll want to be seen as authoritative and will want to be able to do it all. Knowing one’s limitations will help them to avoid mistakes, illness, and breakdowns.
11. Mindfulness
One should practice mindfulness and breathing. Being present, being aware of stresses on the body and focusing one’s attention on the current task is essential. Try a 5-minute lunchtime meditation to calm your mind and help focus.
12. Healthy meal options
Keeping up a healthy amount of vitamins and nutrients is essential for overall well being. Choose healthy lunch options like fresh salads or sandwiches, and snack on high energy foods like fruits and nuts. Try mixing it up with some vegetarian options – it’ll push you to be more creative with your meals, trying things you may not have otherwise thought out.
13. Plan the week’s diet
Even if you’re working from home, being prepared can help make life easier. Prepping weekly menus will keep you from resorting to the convenient, less healthy options because you’re hungry and unprepared.
14. Drink more water
Buy a large drink bottle for the office, and make sure it is filled up daily with fresh water. If you’re not great at remembering to hydrate while working, try setting reminders at intervals throughout the day to coach yourself toward better habits.
Wrap up
In the end, one’s success and happiness are majorly up to them; finding what they need from what they want. Aligning their values with a company’s and choosing a workplace that gives back to their workforce, the external community, and to the planet is increasingly more critical. Having robust, best-practice strategies, like the ones above, promote wellness and can fix or mitigate many potential health risks people face from outside and within. Being kind to others and remembering that the workplace is made up of humans working together, even when using remotely, will make work and life more balanced and better for everyone.
If you’re looking for ways to make your home environment warmer and inviting, how about installing a sauna? It may seem like a splurge, but you’ll find that the relaxation and enjoyment you get from your own home sauna is well worth the expense involved. If you’re tempted to start sauna shopping, here are a few things to keep in mind.
The benefits of a sauna
Few things are more relaxing than a sauna. It can help you to steam off stress and tension so that you’ll emerge feeling lighter, healthier and ready to deal with life again. Saunas also improve circulation and skin tone and are an important tool in detoxing your body. They’re also a great sleep aid, as they relax the mind and body in preparation for a good nights rest.
In addition to these health benefits, saunas will go a long way toward keeping you warm during the cold weather months. There’s a reason why saunas are so popular in areas with long, harsh winters, such as Scandinavia. Saunas warm you up from head to toe, with deep, penetrating heat that seems to radiate all the way down into your bones.
Types of saunas
There are four main types of saunas available for purchase.
Dry saunas work through heating up the air (although there is no steam produced).
Steam saunas work thanks to water dropped onto superheated volcanic rocks, producing steam.
Herbal saunas work the same way as steam saunas, just with the addition of essential oils added to aid in the therapeutic process.
Infrared saunas heat the body instead of the air through the use of a special infrared device. Infrared saunas are also clearly the more energy-efficient types of sauna; they’ll also allow for much more time to be spent in them.
How infrared sauna technology works
An infrared sauna uses special heaters that warm only objects in its direct path. These special heaters emit infrared heat, which gently goes into the skin and raises the body temperature, causing profuse sweating. Infrared technology uses the same energy as natural sunlight, but with none of the bad ultraviolet waves.
The air inside a home sauna does not get steamy like those experienced at the gym. Instead, the air temperature retains its comfortable zone.
An infrared sauna / Source: Shutterstock
Permanent vs. portable
Infrared heaters can be either permanently installed or portable. Permanent heaters can be installed in a room of your home or in a specially built sauna outside. They need to be installed by an electrician who can handle the wiring.
Portable infrared heaters can be relocated with you if you move. Portable heaters are also easier to install since they just need to be plugged into a standard outlet. They can range from incredibly simple with just a special heated bag that you sit in and zip up around you to small rooms that are still large enough to comfortably fit you and several friends.
Electric sauna heaters
Electric saunas have different types of heaters. The simplest saunas are the plug and play kind that simply plugs into a power point. Many saunas, however, require the services of a certified electrician. This is especially true of wet saunas, which have more intricate, complex engineering. Since a wet sauna is constantly exposed to moisture, the electric elements have to be housed in such a way that protects them from coming into contact with water. The risk of electrical shock is yet another reason why it’s crucial to hire a licensed electrician to instal a wet sauna rather than attempting to do it yourself.
Contact local electricians
Planning the sauna installation
Finding the right location for a sauna is the first step. Extremely versatile, saunas can go indoors or out, can be covered by a structure or free-standing and can even go inside an already available room in your house. Besides the location, you should consider the heat source. There are many choices, including electrical heater, wood-burning stoves, infrared heaters or gas heaters. Each one has its advantages, but the usability will ultimately determine the right one for you.
Consider also how many people will use the sauna in order to pick the right size. Is it just for home use? A smaller, two or three-person tub is perfect. Larger-capacity saunas suit individuals serving guests.
Home saunas are customisable to suit your available space / Source: Shutterstock
Sauna cost
In most cases, a sauna will cost several thousands of dollars. The cost will depend on the size since some larger models can cost up to $10,000 or so. Realise, however, that these will be yours to take with you should you decide to move, and most will last for many years. The benefits they offer for your health and mental state are often worth the cost.
Once you have it in place, you still have to maintain it. That can cost you some money over time. The cost of maintaining it is generally very inexpensive, but you’ll also need it serviced each year to keep it in good working order. Only you can determine if these costs are worthwhile.
Personal trainers were once exclusively hired by celebrities, but with increasing health awareness and the wider availability of personal trainers in modern society, more people have started to hire professional help to get in shape. Personal trainers help you improve in reaching your goal body weight, muscle definition and tone, as well as heart health (cardio). They also help you to build more confidence and self-esteem through personalised exercises.
When it comes to choosing your personal fitness program, you need to ask yourself if it actually benefits you or if it is merely a quick-fix for short-term benefits. Here, David from Elite Health & Strength shares his advice on finding the right fitness program for you – that will help improve your overall fitness and wellness.
What does a good personal trainer do?
Good personal trainers not only help you with short-term fitness goals, but also with long-term health. They understand what you need, adapt to individual clients’ needs and cater to differing learning styles seamlessly. Their ability to manipulate variables, and to balance between short-term gains and the long-term outcome can’t be underestimated. They are attentive, educational and technical, but in a personable way to make fitness fun. They also empower clients and provide constructive criticism when necessary. All of these traits result in clients feeling ready to take on any challenges.
To live a happy and healthy life is more easily said than done. Some key ways in doing so are to believe in yourself, be confident and have self-esteem. Studies show that your body weight and strength levels are positively correlated with confidence and self-esteem. The goal in training should not be to weigh ‘x’ kilograms, but to adjust variables in training accordingly. This will instil a little bit more confidence every week and inspire you to keep moving forward. It’s not an easy job to adjust variables based on individual body conditions and fitness goals. Only experienced personal trainers are able to do it.
Know how your body moves
A good personal trainer educates you on how your body moves. When clients understand the best way of doing certain movements, they’re more likely to trial different ways of solving problems and treating tight or sore muscles with care. There are always better ways of doing things. Experienced personal trainers care to elaborate, and you can get a better understanding of how and why some exercises are imperative in improving postures and other daily living activities than others.
Be mentally stronger
Accountability, integrity and adaptability – these are all important characteristics to have for achieving not only fitness goals, but also goals in life. Personal trainers help you to further strengthen these abilities to yield the best results in the long run. They remind you of these traits that will set the foundation for a joyous and meaningful life, so have these in mind at every training session.
Good personal trainers are familiar with all the movements they teach you. They have probably been doing the same routines in their own fitness plan. When you are trapped underneath a fully-loaded squat bar, they can totally relate to how you feel. The same thing might have just happened to them a few hours ago. A good personal trainer would have taught you what to take on board from their own personal experiences.
Train with the training partners
Sharing knowledge is common among fitness groups. Injuries can happen and when someone with the same experience is willing to share and pass on knowledge to prevent it, it brings the community together. It is also a piece of valuable information – you are more informed and you know whether to book in an allied health professional, such as an osteopath, physiotherapist or myotherapist. Being armed with knowledge allows you to make better decisions.
How to hire a personal trainer
Here are a few tips for hiring a well-suited personal trainer. Firstly, know exactly what you want from the personal trainer. If your goal is to build confidence, it’s hard to put a price on that.
Price, looks and location are all important factors, but the most important thing is to find someone you trust. Once you have faith and the right training mate, you will be unstoppable.
Training with like-minded people is a great way to get stronger and overcome challenges by learning and teaching new skills. Learning the correct technique for exercises will keep you injury-free and put a smile on your face in the process!
When you’re experiencing back pain or pain in other areas of the body, the need for relief is pressing. Knowing the difference between physio and chiro practices will help you to decide which profession to see in times of need. Which one can take better care of your health for the time being? Or which is more appropriate for long-term care?
Contact local experts
There are several overlaps between these two professions as both can treat many of the same conditions. The goal is the same; to help you with resolving your problem and improving your wellbeing. Although each will treat the same condition they will treat the issue in different ways. Physiotherapists and chiropractors have their fundamental differences and but have each completed relevant accredited courses.
Diagnosis, management and prevention of movement disorders
Pain focused. Known for treating sports injuries, body pain and posture issues
Take into account the patient’s individual needs
Commonly used techniques: soft tissue, taping, ice, needling and ultrasound
Soft tissue, joint and muscular problems. Focus on improving physical functions
Biomechanical analysis of specific movements and Ergonomic assessments
What does a chiropractor do?
Diagnosis, correction and prevention of disorders of your skeletal, muscular and nervous system
Known for treating spinal and neck conditions. Unlike physiotherapists, chiropractors put a strong emphasis on the proper functioning relationship between the nervous system, the spine and other joints.
Many chiropractors are focused on biomechanics and optimising the relationship between joints, muscle, tendons and ligaments
Can treat multiple problems that may be influencing one another.
More lifestyle focused and may suggest modifications to daily activities.
Peter Luan, an experienced practitioner at Fort healthcare, provided the following case study to show the overlaps between a physio and a chiro. The clinic takes multiple approaches when it comes to treating specific conditions, and takes time to educate patients about the treatment.
“The patient is an elite basketball player. He is experiencing lower back pain and pain that radiates down the leg and possibly into the foot and toes. He is concerned about his lower back pain might stop him from playing professional basketball.”
“He was previously diagnosed with sciatica. After the assessment, we still saw symptoms of sciatica as the patient had not fully recovered from his surgery.”
“We put him on a strengthening regime that focuses on activating his core and glute muscle. After a month, he was able to play a game at full intensity.”
From the case study above, we see that physios and chiros both take the biomechanical analysis of your body conditions before providing you with a customised exercise prescription. In this scenario, physio care proves to be helpful for post-surgery recovery and seems more favourable. However, there is no single universal answer.
Contact local physiotherapists
What are the other things to consider?
Location: some clinic locations are more convenient than others. They benefit those who just want to go to a clinic nearby for a quick after work treatment.
Specialisation: Some practitioners have a track record of dealing with specific injuries, such as sports injuries and post-surgery care. Check the practitioners’ profile and reviews before you book the appointment.
Booking: Online booking/Phone booking. A well-organised schedule ensures that no time of yours goes to waste and the practitioners treat your pain promptly.
Health insurance cover: The first-time consultation fee is $70 – $100. Some clinics are well-connected with the private health insurances and can reimburse you the money on the spot.
Qualifications: Most practitioners should have a Bachelor Degree or above. When they are a member of Australian physiotherapy association, it’s a plus. It means they’re probably actively engaged in the community and family with the latest practices.
Staff available: Check to see the type of staff that are available. Clinics with multiple professions under the same roof have more experiences dealing with different conditions. A chiro rather than a physio might better treat a condition. Sometimes multiple therapies are recommended to manage the condition for a sustainable recovery.
Programs: Check out the programs and the practitioners’ background. Some programs are more targeted towards your problem than the others.
Everyone knows that exercise is the key to staying healthy. There are many different ways to exercise, and the best way to train is the one that inspires you and motivates you to keep it up. Exercise should be challenging, exciting, and, most of all, fun.
Boutique gyms can achieve all of this and give you a fun and unique experience that is different from the bigger chains. They can provide you with a tailored experience to suit your interests and your lifestyle. If fitness is your obsession, you need to check out these Top 8 Boutique Gyms that offer something a bit more in Sydney.
AGOGA (pronounced ah-go-jyah) founded in Bondi 2012 offers a functional training system that is based on training like an athlete. AGOGA is the Spartan word for the warrior education training system that was used to create a class of “warrior citizens,” which, as we know, was Sparta’s key to success. If you are looking for something different from your standard chain gym, this might be what you are looking for to grow stronger both physically and mentally.
With a huge range of Small Group Training classes and one-to-one Personal Coaching on offer, they have a variety of workouts to suit you and your goals. Whether you want to run faster, gain strength, lose weight, increase mobility or just have adrenaline-pumping fun, the friendly team of highly experienced coaches will help you get there.
Each workout is based on the training methods of athletes, coaches and scientific strategies from around the world. AGOGA’s core principles of functional movement patterns and interval training are designed to create athletic and symmetrical bodies that are strong, lean and mobile. They understand the importance of a flexible mobile body to improve posture and day to day movement is their point of difference.
The AGOGA team is made up of five highly experienced Coaches who teach over 40 classes per week between them. The classes include personalised coaching in a small group environment that combines functional movement patterns and high-intensity intervals. You can receive the best coaching experience in classes that are small, so each class is typically around ten people, with a maximum of 20. AGOGA is a supportive and nurturing environment that brings out the absolute best in their community.
Fitbeat was born out of a desire to offer a more personalised approach to group training, because the cookie-cutter approach in other group classes doesn’t take into account the varying skill levels and fitness goals of prospective members. Founder Mike Kunitz felt that what was missing in the industry was true personalisation that takes into account the needs and goals of each individual. While group workouts are quick, motivating, and fun, they seldom address the needs of various types of people. For example, a beginner skill level is required for older members who struggle with injury management as well as people of all ages who suffer from gym anxiety. Younger blokes in their 20’s who are trying to bulk up require specific workout programmes that other group training can’t deliver, and lots of gals prefer to cut out the intensive shoulder and chest exercises.
Prospective members are invited to trial a free workout, where a friendly personal trainer assesses the person’s skill level and helps to select a long-term fitness goal. After that, the member’s journey is truly personalised, with customised workouts in every class, tailored meal plans, and personalised progress tracking. The results are simply staggering! Not only do Fitbeat members achieve their desired fitness goals, but they get there much quicker than expected, because the personalisation aspect cuts out all distractions and counter-productive training.
Fitbeat may be the new kid on the block, but it has taken 2.5 years to create this level of personalisation. Built by dedicated squads of sports scientists, athletes, personal trainers and software engineers, Fitbeat is a very advanced group training gym on the market. And while there is a lot of beautiful tech running behind the scenes, the user experience is straight forward, and Fitbeat caters for all experience levels, from zero to hero!
Full Force Gym in Sydney’s West is a best-kept secret in kickboxing and Muay Thai. Tucked away in the Summit Complex at 40 Third Ave, Blacktown is World Champion Reinhard Badato’s family-run haven.
Since February 2003, Reinhard has cultivated a close-knit kickboxing family that is unwavering in their passion and determination to conquer the kickboxing and Muay Thai industry. Full Force Gym has produced champions like his two younger brothers Von Badato and Michael Badato, Henry Pinto, Ray Linfanti and Joe Concha. There is no doubt of the undeniable promise of many more champions in the making.
Full Force Gym is the place for the interested learner, genuine competitor, and the indisputably talented – come what age, gender or walk of life. With a total of 13 staff, nine fighters teach and train the morning and night classes.
Address
40 Third Ave, Blacktown, NSW 2148
Staff
13
Must-Try Classes
Muay Thai, Brazilian Jiu-Jitsu and Kids Kickboxing
Hardcore Gym began in 1997 and is open 24/7. Its 2,000 square metre facility encompasses strength, conditioning, and self-defence classes. Hardcore has a variety of equipment and focuses on discipline and nutrition, as well as forging friendships that inspire and motivate. The gym strives to create a supportive community environment where everyone has a single focus.
To replicate the old school bodybuilding gyms, Hardcore Gym is a male-only gym that caters to all age groups and all skill levels from beginner to athlete. The team can develop a program that focuses on your strengths and helping you to eliminate weaknesses. It includes a weights gym, functional training, cardio training, boxing, a nutrition bar, and MMA.
The weight room includes tonnes of raw steel, including stations with up to seven combinations on each machine, so there is no waiting for a machine. They have over 100 pin-loaded resistance machines and an unprecedented range of dumbbells.
Founded in 2004 by Jennifer Grace, a classically trained ballet dancer with a passion for staying in shape, Pole Athletica (formerly Studio Verve) was the first studio to bring pole dancing classes to the mainstream fitness industry.
From humble beginnings, Pole Athletica started in a small hired space with two poles, to providing PoleFit® classes at Fitness First. Today, Pole Athletica has grown from a 10-pole studio to three stunning studio spaces (two pole studios and a stretch studio) in a beautiful heritage building in Surry Hills. The studio has also been recognised by media outlets such as Seven Network, What’s Good for You, and the Sun Herald.
PoleFit® is a carefully crafted workout that is a fun and functional full-body exercise for everyone. It was inspired by elements of classical ballet, yoga, contemporary dance, and gymnastics. They have a passionate team of instructors who encourage students to embrace the challenge and grow beyond formerly perceived limits. Each class maintains a low 11:1 student to instructor ratio, which means that each student receives individual attention.
As a 2015 Business of the Year Winner for the Pole Sports Industry Awards in London, the strength, flexibility and dance classes at Pole Athletic are popular and are typically solidly booked ahead of time. Everyone starts at PoleFit® Level 1 and works their way up. The sky’s the limit. Literally!
Sydney Pole was established in 2013 and now has six studios across NSW and QLD. Sydney Pole’s goal is to bring people together through the positive power of pole dancing and fitness. The studio is a safe and inviting space for people of all ages, sizes, ethnicities and genders who want to make friends, have fun and smash some pole and fitness goals!
Not only does Sydney Pole offer Beginner to Advanced Pole classes, but you can also find classes such as Aerial, Flexibility and Dance. Sydney Pole has a dedicated team of over 180 staff made up of Studio Managers, Front of House, Instructors and Head Office staff who keep the 6 (and growing) studios running.
Sydney Pole studios offer over 400 classes per week and a flexible membership option so students can attend classes at different locations. If you’re looking to try out their classes such as Twerknique or Trapeze in a safe space, visiting Sydney Pole is a must. All the courses follow a structured curriculum to ensure that students are always learning something new and pushing themselves every class.
Address
106 Pyrmont Bridge Road, Camperdown, NSW 2050
Staff
180 (across six studios)
Must-Try Classes
Lyra, Twerknique, Sexy Floor Work, Silks and Split Challenge
The Bunker was born when the team were approached by a unique 450m location which was transformed into a beautiful space with towering ceilings and raw concrete in the underground streets of Surry Hills. With a Neo-Tokyo style entrance and spaces with brass mesh that pumps light, sound and energy, the idea was not to mimic the equipment you would find in your typical gym.
The Bunker has one of the most premium strength and conditioning facilities in the world with equipment such as Watson dumbbells from England, Eleiko Barbells from Sweden and Atlantis Machines from Canada. The high-quality equipment and design have awarded The Bunker with the Best Gym in Sydney by Men’s Health in 2018 and features in multiple magazines such as Nike, GQ Magazine and the Daily Telegraph.
The team of 30 that runs The Bunker are the reason for the welcoming atmosphere of the gym. Each Bunker staff member is provided over 200 hours of in-house education and access to industry experts to help them excel in their role.
With ten signature group classes, the must-try classes include Gymnastic Strength (focusing on progressive skills), Badass (focusing on lower body) and Afterburn (a training system to target power, speed and muscular endurance). If a supportive community is what you’re looking for, The Bunker Gym could be an option for you!
Address
69-8 Foveaux Street, Surry Hills, NSW 2010
Staff
30
Must-Try Classes
Gymnastic Strength, Badass and Afterburn
@Ruben’s
Marrickville
Spin Class in Action / Source: @Ruben’s
@Ruben’s believe in living life to the fullest and maximising the quality and quantity of life with family and friends through unique exercise classes. From day one in October 2014 till present day, @Ruben’s has focused on creating a welcoming environment with a holistic approach. Their love for the local community has grown into a real supportive group of members that strive to get strong and stay strong.
@Ruben’s creation began with Ruben Rocha, who has almost 20 years’ experience in the fitness industry and his dream to create an all-inclusive health and fitness experience. That’s why you can find a fantastic team of 15 trainers, massage therapists, class instructors and receptionists at this modern fitness centre.
As owner and operator, you’ll find Ruben between the spin bike, yoga studio, boxing bags and kettlebells. Ruben recommends trying about their famous Spin Classes, but if you’re looking for more strength classes that stimulate high energy, try out @Ruben’s Functional Kettlebells, Hard Circuit or Dynamic Yoga classes.
Address
137 Victoria Rd, Marrickville, NSW 2204
Staff
15
Must-Try Classes
Spin Class, SFX and Pound 4 Pound Boxing
Wrap up
As you can see, Sydney has a lot to offer when it comes to a workout that is a bit different than you can get from a chain gym membership. Sydney offers a boutique experience to suit many workout needs, styles, and interests. Whether you are young or old, a seasoned athlete or a beginner, the boutique gyms on this list have something to motivate you and get you into peak shape. If you’re still unsure, speak to a personal trainer to find out how to start your new and exciting fitness journey!
Studies have shown consistently that stress levels can cause health problems. Noise is one of the biggest factors which contributes to increased stress levels. We live in a busy and hectic life in which silence has become a rare thing. If you are subjected to such high noise levels regularly, then soundproofing your home is a good idea. It can reduce your stress levels and help you to lead a healthier life. Keep reading to learn about the key health benefits of living in a quiet home.
Stress reduction
One of the biggest health benefits of living in a quiet home is it helps to reduce your stress levels. If you live in a noisy house, you can be subjected to high levels of stress, without you even realizing it. Noise increases the stress hormones in your body. If left ignored, it can lead to chronic stress and cause health problems like hypertension, hearing impairment and cardiovascular diseases. A soundproof home which is noiseless will help you to relax and communicate better with the family members. Reduced stress levels can also cause significant improvements in your body’s immunity levels.
Better brain functioning
Your brain is bombarded with numerous stimuli every day. You come across many visuals, sounds, and other forms of stimuli which are processed by your brain. The greater the number of stimuli, the lesser time your brain has to recover. Your brain can recover effectively in a quiet environment. You will be amazed to know that experiencing just 2 hours of silence every single day can create new hippocampus cells. These cells are core to regulating your motivation levels, emotion, learning and memory.
In addition to helping your brain to recover and function better, silence can help you focus better and improve your problem-solving and decision-making skills. People are also known to be more productive in silent settings compared to loud and noisy places.
Sound sleep
Lack of sound sleep is becoming a significant problem in today’s world. Common sleeping disorders such as insomnia and are triggered by stress which is a direct result of a highly hectic and busy lifestyle.
Insomnia can cause other health disorders and can reduce your ability to complete your daily duties effectively. You can overcome insomnia by spending some time daily in a quiet setting. You can use techniques like mindfulness and meditation in a calm environment, which will reduce your fatigue and help you get sound sleep. You should spend at least 30 minutes of downtime in a noise-free environment before going to sleep. Also, adding noiseless bed frames and having a soundproof room can considerably reduce your stress levels and ensure that you get a sound and peaceful sleep.
Improved creativity
Living in a less noisy and peaceful home can lead to improved creativity and enhanced self-awareness. When the noise reduces, the stress levels automatically go down. When high-stress levels do not plague you, your mind can express its creativity to the fullest. You can come up with new and more innovative solutions which were otherwise not possible in a loud and noisy environment. You can also work on executing those ideas while working in a quiet setting.
In addition to increasing your creative juices, a soundproof home can also make you more aware and appreciative of your surroundings. Becoming more open and receptive to self-reflections can bring about a positive change in your lifestyle.
Reduction in headaches & migraines
A noisy environment is linked to triggering consistent headaches and migraines. While some people may experience short-term headaches, which can disappear after some time, others may experience more pesky headaches. A headache or migraine, which is long-lasting, is very irritating and it can be symptoms of other health disorders. Headaches and migraines are generally caused by stress. Stress levels are higher in a noisy house as noise stimulates the body’s stress signals. Taking regular medication for such headaches and migraines can also have other side-effects. Living in a noise-free professionally soundproofed home can reduce stress levels and reduce future headaches. Even in case of the occasional headache, you will notice that you won’t need medication to treat it and it will disappear on its own.
Prevents cardiovascular diseases
When you live in a soundproof home, you experience greater peace. This can lead to regulation and maintenance of your blood pressure, heart rate, and respiration rate and ensure that they are maintained at healthy levels. Living in a less noisy home is known to be better for stress control. You will experience lower stress levels in such an environment. It will also reduce harmful habits like uncontrolled and unhealthy binge eating, smoking, drinking, and a sedentary lifestyle. When you start controlling your unhealthy habits, you can improve and maintain a much healthier lifestyle. Reduced stress and less noise are crucial for a healthy heart.
The employees are the most important component of any company. Luckily, there are various ways to make a positive impact on your employees’ lives and boost their productivity. This includes maintaining a clean workplace. Mind you, 89% of Australians believe that a restroom’s condition indicates how a company values its workforce.
If you’re not convinced of the connection between cleanliness and productivity, read on.
1. Reduces overwhelm
A cluttered desk can make an employee feel overwhelmed with tasks even if they are ahead of schedule. On the other hand, a clean and organized desk allows an employee to feel that they are under control. As a result they are inspired get their work done.
That said, you can boost your employees’ productivity by encouraging them to clean their work desk. Here’s some ideas of ways to keep things tidy around the office:
Make a “No Eating on Your Desk” policy
Host a work desk decluttering hour
Have designated waste bins and recycling bins
Organize a “Clear Desk” challenge
Go paperless!
Surprisingly, a clean and organized workspace can boost an employee’s mood, and it can affect his productivity in a profound way. So think of encouraging your employees to clean your desk as one way to make them contribute to your company’s success.
2. Drives determination
In a study conducted by Jeffrey Campbell, Ph.D., chair of facilities management program at Brigham Young University, it was revealed that cleanliness has a direct impact on a student’s ability to learn.
As for the case of employees, clutter can heighten their levels of stress. And when they are stressed, they are less likely to focus at work. They are not determined to do their jobs, which means that it can negatively affect their productivity. On the other hand, a clean workplace drives your employees’ determination to work.
Maid Sailors, an Office Cleaning Service NYC, says that ensuring the cleanliness of your office creates a positive first impression and improves employee morale and work ethic. And when your employees are determined, the more productive they can be.
3. Improves health
Cleanliness is connected to hygiene. Therefore, a clean workplace promotes good health among employees. That’s because you prevent germs and illnesses from propagating in the workplace.
According to a 2014 study, bacteria found in office doorknobs and tabletops spread to 40% – 60% of employees within 2 – 4 hours. This can lead to employees getting sick often and an increase in absenteeism, and this could be detrimental to the company. That’s because it can also affect the company’s bottom line.
Here’s the thing: An absent employee cannot fulfil his work. More so if he needs to meet a deadline.
Absenteeism can impede an employee’s ability to complete projects, which can ripple to other people in the department. The rest will be unable to begin their work because the project is still incomplete somewhere along the line.
4. Maintains focus
Pixie, an iPhone location app, released a survey revealing that a person spends an average of 5 minutes and 20 seconds looking for misplaced items. And if you think that this is just a simple matter, think again.
A lot of opportunities were missed, and money was spent because of lost items:
60% of the respondents got late for work and school
49% have missed an appointment or meeting
22% missed their plane, bus, or train
67% spend about $50 per year to buy replacements
On the other hand, an organized work area allows an employee to reach the tools that he needs to use with ease. Thus, it helps maintain his focus at work. This can result in an increase in productivity.
5. Maximizes work time
We have already established that clutter is a major productivity killer. That’s because it causes distraction to you and to other people in the office.
That said, it is important to keep your desk clean and clutter-free to maintain your focus. Doing so will also prevent you from rummaging through your belongings just to get things done.
Remember, a person spends an average of 5 minutes looking for lost items. When your desk is organized, you get to save these precious minutes and spend it on fulfilling your task instead. This allows for better results to take place.
As Shawn Mike, a web developer and copywriter puts it, “When your working area is organized, less time will be spent on hunting for a crucial document and more time will be spent on performing the tasks that matter.”
Wrap up
Having a clean and hygienic workplace is one way to make a positive impact on the productivity, health, safety, and satisfaction of your employees.
For one, it prevents them from getting overwhelmed with the tasks that they need to do. This can drive their determination to tackle their work and get things done.
Do you ever face the issue of back pain while sitting on the chair? Well, if the answer is yes, then do not worry because now it is time for innovation to get some help. Yes, you heard that right — adjustable sit-stand desks are a popular choice people like us who wish to increase the comfort of work.
Sit-stand desks have captured the market of electric sit stand in Australia. You can think of them as a mini desk that you can place onto your existing desk and adjust when you wish to stand. Similarly, you can achieve these with standing desks. These desks differ, as you can adjust the height of the entire desk.
Sit-stand desks are available in a variety of heights. They can have a fixed height, adjustable height, mobile, and whiteboard surface.
So how do you choose the best one for you? The answer will differ as every person has specific requirements. Since these desks come in different sizes and wireframes, you might need some prior information before spending money on one.
What are the features of a sit-stand desk?
There are many benefits that attract customers to a standing desk but let’s start by understanding the elements of a sit-stand desk.
Twin Motors – Sit-stand desks can come with manual or motor adjustable mechanics. If you invest in one with a motor, they are usually designed with twin motors along with three stages of motorised legs. This means you can easily adjust the height of your desk, as well as feel assured that your desk is completely stable.
Construction of Desk – These desks come with a sturdy leg frame along with motors that work for optimising the framework. The tensile steel frame has strong integrity with the framework of the structure, which can bear heavy loads.
Alignment – They have three postures of memory. They come with safety features for both anti-collision and anti-tilt.
Framing and Style – The sit-stand desk is available in different styles and frames that will surely attract customers of all ages. They optimise for different types of colours, and if you want the ultimate personalisation, you can consult with an expert to manufacture a desk for you that perfectly fit your needs.
Pricing – The price for your sit-stand or standing desk depends upon functions and features you require. The price starts from $200 and can increase up to $1,000. They come in different frames, and you can purchase them from all around the world.
Upgrades – They are available in different upgrades, like modifications in various types of cables.
Variety – There are a variety of places where a standing desk can be used. For example, the library, hospitals, and offices because they come with a variety of features, so they will be an excellent option to opt for the above three services. There are varieties of sit stands that are available in the market. Here are a few sit stands:
Electronics sit-stand table
Back to back height adjustable table
Electric height adjustable chair
Electronic height adjustable desk
Electronic height adjustable workstation
Other features – They are using different data and power cords for making workplace tidy. They come with compatibility with Android and Apple operating systems so that your cell phone will act as a remote controller.
What are the benefits of sit-stand and standing desks?
Standing desks can do wonders to your job satisfaction and productivity; here are a few immediate benefits:
Customisation of height – We understand that everyone has different heights, that’s why sit-stand desks can be adjusted between 150mm to 500mm high. If you’re looking for a standing desk, they have a height range between 500mm to 1,500mm.
Increase mobility in your body – Sitting all day, especially with a bad posture can cause back pain. Breaking up your posture to stand at your desk can reduce this pain and allow your muscles to stretch.
Increasing productivity – Standing up allows you to be more creative and think of solutions to problems faster compared to sitting.
Reducing the levels of stress – Relieving your body from stressed postures such as shoulders touching your ears and curving your back by standing can instantly reduce physical stress on your body.
Satisfaction in your job – If you can make daily changes to your physical stress, which can, in turn, reduce your negative stress levels. By reducing stress, chances are, you can become more satisfied at the end of each workday.
Wrap up
The most attractive part is that you can choose the sit-stand as per the interior of your room or office. There are a lot of different options that will allow you to select as per the matching criteria of your workplace or residence. If you have a home office or are looking to introduce a standing desk into your home or office, it might be worth speaking to an interior designer to improve your new working space!
Frequent asked questions
What’s the best part about a sit-stand desk?
Well, the best part is that if you are a student, you can even carry them as your briefcase and travel to any place. They are most suitable in classrooms, and you can take them to coffee shops and do your work while enjoying a tasty sip of coffee.
Will my laptop slip if I put it on my sit-stand desk?
The answer is no because they optimise as per the requirements. They are not only suitable for business or the workplace, but they are also ideal for schools and universities. You will be glad to know that they are now replacing old furniture on educational premises because they are comfortable, and they resolve your back issues which are caused by using chairs in the wrong posture. They are ideal for environments that require focus every time.
What are the features that students look while selecting the sit-stand?
They look for following technical terms that complete their requirements. The wedged frame will full structure, which tells about the durability and strength of the sit-stand. They come with duty castors for moving the desk freely and conveniently.
Does fixing the height of furniture worry you?
Well, don’t worry because they come with a locking device that makes the furniture durable and convenient to use for every person.
Are you getting worried that the sit-stand got damaged if they are ship directly to home?
The answer is no because they follow safety guidelines and assure that you receive the package as per requirements and on time.
It seems that every few months we are faced with another confusing term in the healthcare world. We are promised that this new term is going to revolutionise the way we live our lives, our bodies, our health, and our entire wellbeing. It can be confusing, but once you break these terms down and look into what they are, and what they involve, you can easily determine whether or not this is an option for you.
The latest term that you might have heard is something called ‘naturopathy.’ If you’re confused by what naturopathy is, then this guide is going to answer all your questions.
Naturopathy is a form of medicine that makes use of natural healing methods, such as herbs, exercise, diet, nutrition, massage, and acupuncture, to encourage the body to turn negatives into positives and actually heal itself from within. This means that you can avoid using harsh medications in certain situations, and keep everything as natural as possible.
This medicinal method has been around for the last couple of centuries, and actually originated in Germany. The difference between individual methods and naturopathy as a whole is that it makes use of both nature and modern science, to heal the body in the most non-invasive, and natural way possible.
For many people, keeping everything natural is a must. Not everyone looks for a prescription when an illness kicks in, and not everyone reaches for the painkillers when an ache or pain arises. Of course, there are some situations where only medications should be considered and for that reason, we need to give a warning about naturopathy before we get into any more detail. Before you try naturopathy, always consult your doctor. If you are taking any current medications, or you have any medical issues, this is even more important.
Okay, warning over, let’s talk in more detail about what naturopathy is, what it does, and how it is used.
What’s the idea behind naturopathy?
Naturopathy focuses on the person as an entire whole, not just on the particular malady or illness they are suffering from. For instance, if you’re getting headaches a lot (obviously check these out with your doctor first), then conventional medicine would focus on fixing the headaches only. On the other hand, naturopathy focuses on the person entirely, their mind, their body, their soul, and their spirit. The idea is that by fixing problems in the entire body, you can get to the root of the matter at hand.
A doctor who specialises in naturopathy will take his or her time getting to the root of the matter, so don’t be surprised if you’re not only asked questions, but you go through a total examination; full of questions about every part of your body and lifestyle. You might even have a few blood tests done. This isn’t a regular appointment, the type you might be used to at your doctor’s office, and will take considerably longer.
Once everything has been identified, a naturopathy plan is put into place, that will cover several different aspects of your life and health. You are given a lifestyle plan, e.g. how much sleep you need, how to lower your stress levels, an exercise schedule, and you will receive detailed instructions on what you should be eating. The idea is that by focusing on your entire being, you can improve your wellbeing from within. You cannot fight illness and problems while running on empty, and by boosting your overall immunity and strength, you have a better chance of solving the problem.
In addition to this, you may be advised to have holistic therapies as part of your plan. These can include homeopathy, herbal remedies, massage, sensory touch, acupressure or acupuncture, to name just a few. Your program will be comprehensive.
The professionals who practice naturopathy include:
Naturopathic doctors or physicians: These are the highest level of naturopathy professionals. You may also find naturopaths in doctor’s surgeries and hospitals, who have trained in naturopathy as a side specialism as part of their regular practice
Traditional naturopathic practitioners: There is generally little regulation of these types of practitioners, so it’s vital to be diligent before opting for a traditional type of naturopath
We’ve already covered a few examples of the practices that are included in the naturopathic umbrella, but let’s go into a bit more detail, to help with overall understanding. The main practices include:
Diet and lifestyle adjustments
This can include looking at the amount of sugar or salt in someone’s diet, the types of foods they’re eating, the amount of fat, and advising as a result, e.g. less fat, fewer carbs, etc. This can also be a detox, but this should be done with caution as certain detoxes can be dangerous for certain people, e.g. those with underlying conditions. Lifestyle changes can be about at the amount of sleep someone is getting, advice to stop smoking, reduce alcohol consumption, and cutting down on stress, via relaxation techniques. It can also be linked to exercise. This part of naturopathy is generally successful because any changes to lifestyle or diet are positive.
Vitamins and supplements
Always check with your doctor before taking any supplements, due to interactions with medications already being taken. The various supplements could be vitamins, minerals, or specialist men’s or women’s probiotics, which have been shown to be useful in gut health and immune function.
Herbal remedies
Various herbs can be added into diet and lifestyle, but it entirely depends on the herb and the person as to whether they are super effective or not.
Homeopathy remedies
This alternative method has been used over the years in various conditions, but there is a distinct lack of evidence into whether it works in the mainstream. In naturopathy, however, homeopathy is often used in conjunction with other methods.
Spinal adjustments and manipulation
A little like chiropractic methods, adjustments to the various parts of the spine can be effective for reducing chronic pain conditions, and can also be useful with those who have regular lower back pain or neck pain.
Acupuncture
Often used on various conditions, especially for pain issues and for regular nausea, acupuncture is used in naturopathy, alongside other methods, including acupressure, which doesn’t involve needles, and instead requires pressure on certain points of the body.
All these methods are used in conjunction with general lifestyle advice and wellness, to treat the mind, body, soul, and spirit as a whole.
Does naturopathy work?
This is the crux of the matter. Many people are skeptical of whether naturopathy actually works because unlike conventional medicine, it is difficult to measure. Perhaps the jury will always be out, but there have been many studies, which have suggested that naturopathy is useful in a variety of conditions. The most common conditions which naturopathy is used for include:
Headaches, with some suggestions that naturopathy may help with migraines
Allergy problems
Chronic pain conditions
Gut health and digestive issues – often suggested being used alongside high-quality probiotic supplements, or by upping the amount of probiotic content in your diet
Fertility problems in both men and women
Chronic fatigue syndrome
Weight issues, especially those who are obese
Problems with hormonal imbalances. A study showed that naturopathy might help with menopausal symptoms
Research carried out in 2008 suggested that naturopathic care may be useful in treating lower back pain, while also being a low-cost option for healthcare providers in general. The problem is that many people choose to go to traditional naturopaths, rather than licensed ones, so you can never be too sure of the effectiveness, or indeed, the safety.
This has led many authorities to conduct studies and give warnings to the public about who they opt to see for their naturopathic requirements. Despite that, studies are always ongoing into how effective and useful naturopathy is, showing some very encouraging results towards the positive.
How to find an accredited & professional naturopath
To receive the best possible care, you need to ensure that the professional you choose is not only trained to the highest standards but also that they are registered with the correct bodies.
We mentioned earlier that naturopaths are either trained, i.e. they have received a degree in naturopathic medicine, or they are traditional. Some traditional naturopaths are trained, but many aren’t. The best way to find someone who knows exactly what they are doing, due to the necessary experience and qualifications, is to do your research and check that they are not only qualified, but how long they have been practising, and what bodies they are registered with.
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Warnings related to naturopathy
There are some situations in which naturopathy may not be useful, and in which it may actually be damaging. As we mentioned before, talking to your doctor before consulting with a naturopath is vital. The following are situations in which you should heed warnings:
Medication interactions – If you are taking regular medications, certain supplements, such as vitamins and herbs, may interact with those medications and cause them to either not work correctly, or become dangerous.
One method of naturopathy is to use manipulative adjustments on your spine by applying pressure. This is fine for most people, but can on rare occasions cause damage to the discs in your spine, bones, arteries, or nerves.
Certain nutritional diets, such as detoxing, can mean that you are not receiving the vital nutrients your body needs. Some people can deal with this for very short periods of time, but if you have any underlying conditions, e.g. diabetes, then you could be putting yourself in danger.
What we do know is that the individual methods themselves all have advantages and disadvantages. It is only through a very thorough treatment plan, and history taking/examination, can these be weighed up against the possible downsides or interactions.
Wrap up
Perhaps the thing to take away from learning about naturopathy is that it really teaches us to look after ourselves as a whole. Illness is never just about one particular part of the body because our bodies are complete, they are whole. By looking after your body, i.e. diet, stress, and lifestyle issues, then you can often cut your chances of certain illnesses from the get-go.
This is what naturopathy teaches us. The methods which are used in naturopathic plans are somewhat contentious for some professionals, but massage has many benefits, as does acupressure and acupuncture. Perhaps it’s about learning which one works for you, and incorporating it into your lifestyle overall.
The single thing to take away is that you should always consult your doctor before opting for anything new, and you should always choose an accredited, licensed, or qualified naturopath, rather than those who may or may not have any formal training or experience in treating patients before.
