Maintaining Hip Mobility as an Office Employee, Mole and Skin Self Checks, Indoor Cycling and Spin Classes
Maintaining Hip Mobility as an Office Employee
We all know how it feels to get up after sitting at your desk all day long. We've all experienced that terrible stiffness and need to stretch out our arms and legs the second we close our computers. Working in an office setting, whether in person or at home, usually means spending most of your day at your desk. However, prolonged sitting can pose a threat to your overall health, but more specifically, your hips. Because your lower body is supported in your desk chair during your workday, your hip muscles do not have a chance to regularly fire to support your body. So, by the time 5 o’clock rolls around, all of your muscles are sound asleep. The hip joint is not a very mobile joint to begin with, so it is important to maintain overall hip strength and mobility. By incorporating simple exercises, stretches, and other techniques into your daily routine, you can ensure that your hips are healthy, happy and mobile. Let’s take a look at some of these strategies!
Take your movement breaks: The easiest way to stay active during your workday is to take frequent movement breaks. This can include standing up, taking quick walks around the office, or completing simple exercises at your desk throughout the day. Set a specific interval for yourself, every 30 minutes to an hour, to get up and wake up your hip muscles!
Seated March: One specific exercise you can perform while sitting at your desk is a seated march. This exercise works your hip flexors, the muscles in the front of your hip that lift your legs toward your chest. These muscles can become inactive when sitting at your desk all day, so put them to work!
Seated Figure-4 Stretch: Stretching is equally as important as strengthening your muscles. The seated figure-4 stretch can be used to stretch your deep hip muscles. Perform this stretch by taking one foot and placing it on the opposite leg, then lean forward in your seat.
Mole and Skin Self Checks
Skin cancer is the most common form of cancer in the United States, with about 5 million cases diagnosed each year, with Melanoma being the deadliest form. While it is the most common, it is also extremely treatable if caught early. Currently, there is a 99% survival rate of Melanoma if it is treated before spreading, specifically to the lymph nodes. Although having a lighter skin complexion is a risk factor for skin cancer, anyone can develop skin cancer, regardless of their complexion. In fact, people with darker skin complexions have a higher risk of catching skin cancer in its later stages. However, if you are proactive and diligent about checking your skin for early signs, you can protect yourself from developing advanced and deadly forms of skin cancer.
Early Signs & Symptoms
The first signs and symptoms of Melanoma are either a change in an existing mole or the development of a new, abnormal mole on your skin. The National Cancer Institute recommends using the “ABCDE” rule when inspecting your moles:
Asymmetry: One half of the mole does not match the other.
Border: The mole has uneven or jagged borders.
Color: There are many different colors present, such as black, tan, brown, and red
Diameter: The mole increases in size.
Evolving: The mole has changed over time.
The bottom line is that frequently checking your skin for abnormal signs will protect you from developing advanced and deadly forms of skin cancer. Never be afraid to consult your physician if you notice abnormal moles or growth on your skin. Your first line of defense against skin cancer is you!
Indoor Cycling and Spin Classes
Indoor Cycling, or “Spinning,” is a form of exercise that has been growing in popularity over the last decade for its accessibility, convenience, and versatility. Spinning allows you to target strength, endurance, and recovery all in one session. You can also choose one type of workout to focus on, depending on your specific personal fitness goals.
If you are the type of person who feels motivated in a large group, taking an organized spin class can add a competitive, fun element to the workout. However, you can also access online guided workouts to follow at home or at your local fitness center if you are looking for a solo session.
There are several health benefits of indoor cycling, including weight loss, improved aerobic capacity, and a reduction of high blood pressure. Combined with a healthy diet and proper nutrition, it can help you improve and maintain a healthy lifestyle. Indoor cycling is not only easy and fun, but also an inclusive activity you can get started with today!
