Confidence Matters
Researchers at the University of Ohio have found that employees who consciously sit up straight have higher levels of confidence in their ability to perform tasks and belief in their qualification to undertake projects and tasks.
Seating Matters
When sat at a desk with significant back support, the muscles that normally brace and support the spine disengage and ‘switch off’. This disengagement leaves weakened core muscles and the resultant slumping leads to a lengthening in postural muscles in the back. This inevitably results in a rounded spinal posture and often lower back pain which is crucially associated with stress and absenteeism.
Back to Health – Simply
‘Engaging’ muscles consciously while seated, or by performing a series of simple exercises and stretches can help reverse the weakening and lengthening of muscles, which in turn gives steady restoration to physical health and then associated benefits such as confidence.
How many hours do I need, and what time should I get to bed? These are both frequently asked questions!
Research has not yielded any hard and fast rules as differences in age, stress levels, activity levels, and genetics make it personal to you.
HOWEVER, here are 5 things that will help you decide how much and when;
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Recovery: During sleep, the majority of protein synthesis (muscle repair) occurs.So if you are active, you will need plenty of sleep to recover effectively for the demands of the next day.
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Time: Earlier is better – Studies reveal that hours of sleep before midnight are significantly better for renewal of cells and sleep quality is higher
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Depth: Studies on circadian (natural day) rhythms reveal that not just time but depth of sleep key to brain and physical renewal. Alcohol, caffeine and backlit devices (computers/mobiles etc) before bed can all significantly affect the depth of sleep and it’s effectiveness in providing energy renewal.
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Memory: Research also reveals that we commit much to memory during sleep. So, if you want your brain to perform optimally, get your head down!
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Power napping!? A contentious issue; many disagree, but one thing that is not so contentious is that power naps are effective for physical stress relief. As a rule of thumb, 20 mins is enough: much more and your longer night-time sleep can be impaired!
Justyn Moore – Trainer/Nutritionist
