Chapter 3: Kick The Bad Habits
Don’t stress your body with extra pounds. Lose weight. You won't just look better – you’ll feel better, too. Every extra pound you gain puts four times the stress on your knees. The flip side is that even a small amount of weight loss will give your knees relief. Research has shown that losing as little as 11 pounds may improve your joint health and cut your risk of osteoarthritis of the knee by 50 percent.
Lose the cigarette. People who smoke have a greater risk of fracture than nonsmokers. In fact, smoking can reduce bone mass, which can lead to osteoporosis. Kick the habit to keep your body strong and healthy. Plus, just think of all the money you'll save by going smoke-free.
Be conscious about what your body needs at all times, even in the office. Avoid a pain in the neck. Document holders attached to computer monitors and positioned at eye-level, along with hands-free telephone headsets, can reduce neck strain.
Compute comfortably. Your upper body should be spaced 20 to 26 inches from your computer monitor, the top of which should be at an even line with the top of your head when your head is in neutral position. Your arms should hang comfortably at your sides, elbows at a right angle, with your wrists relaxed while typing.
Sit and stand. Neither sitting nor standing on your feet all day is good for you. When possible, alternate between the two to prevent locking yourself in one position. If your job primarily involves sitting, take a break and stand up every 30 minutes or so.
Comfortable footwear is the key basic. Ditch the high heels. Experts say a three-inch heel stresses your foot seven times more than a one-inch heel. In addition, heels put extra stress on your knees and may increase your risk of developing osteoarthritis. Go for function not fashion. Look for flexible, supportive shoes that are squared or rounded at the toe so your toes can move around. Make sure your shoe is flexible at the ball of your foot, where you push off.