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First Sit and Stand Experience: A Week Long Study

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Hello everyone,

Nem here, the Web Marketing Specialist. Hope your journey to a healthier workplace is going according to plan. As part of this month’s workplace wellness blog we thought it would be worthwhile to do a mini-study on myself, by myself (not sure if this one will be a part of any peer reviewed journals) with regards to the sit and stand workstations.

Sit & Stand Workstation Study

Many of us at our office got outfitted with these options and we’ve been trying to implement a good balance between sitting and standing. My personal goal was to reach a 50-50 balance. And as a little background on my daily activity; I do not do much moving around – my tasks consist mainly of working on the computer, unless we have to move tables, throw out old equipment or carry stuff into the storage room (Raf, the graphic designer and I are the internal moving team). The only times I get up are for lunch, grabbing coffee or restroom breaks.

 

 

Below is a chart where you will find my sitting vs. standing schedule over a week. You will notice I only hit that goal once during the week, and as a first timer using a sit & stand extension I think that is not too bad. Most of the time I would forget to stand (caught up in doing work) and then I would have to make up the time by standing for prolonged periods of time as opposed to doing timely and balanced intervals.

Weekly Chart: Sitting vs. Standing

Summary of my experiences during this week:

1. Making a daily schedule of when to sit and stand helps remind you to actually stand.

We all get caught up in our responsibilities and our brains have been basically wired to sit (if your job is computer heavy like mine) at work. I made a schedule for each day and followed it (for the most part) to gradually increase my standing time.

2. Doing short intervals between sitting and standing is much better than trying to stand or sit for longer periods.

When I would sit for too long, I tried to balance it out by standing for the same (if not longer) amount of time. Let me tell you, your feet get sore! It’s not too bad but at some point you start to lean on one leg, then the other to avoid soreness. I found myself shuffling my feet, anything but to stay stationary. We even got a Steppie (balancing board for your feet while you stand, it rocks left and right) that I used but it elevated me past my monitors so I went back to alternating my legs while standing. Short intervals > long periods of time.

3. My focus increased while standing.

Usually I would lock in and chip away at a specific task continuously. Perhaps it was the increased blood flow as the manufacturers claim, or it could have been the fact that when you stand to work it’s almost like raising your hand in class. You are put on the spot to answer (or ask a question) and “everyone” is watching. Probably a little subconscious trick of the brain to get you into another gear.

4. Another interesting thing I found is that if any of my colleagues near me were standing, we would be more collaborative (or communicative).

Being eye level with someone (as opposed to being separated by a cubicle wall) made it easier to ask a question directly while working instead of sending an email and waiting for a response. Actually the same case can be made for colleagues in different locations of the office. I found myself walking over and having a conversation (assuming they were not busy or in meetings) regarding certain tasks as opposed to just emailing back and forth.

5. First thing in the morning and first thing after lunch were NOT my standing times.

I would usually take the 1st hour after coming into the office and about 30-45 minutes after lunch to sit. Any other time of the day was fair game.


So there you have it – my initial experiences with the sit & stand workstation on the road to a healthier workday. I would love to hear if anyone else has had a similar or different experience using one of these. I would also be very interested in hearing from people who don’t necessarily work at a computer all day – do you find sitting breaks necessary sometimes?



Treadmill Desks? See What the Buzz is All About

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We’ve been discussing the impacts of prolonged sitting at work for some time now. While sit & stand desks and desk accessories have become imperative to helping people balance out their daily sit & stand routine, treadmill desks are not as popular but they are a viable option for those seeking to take their activity at the office to the next level.

Treadmill Desk Buzz

Here are some of the benefits of using a treadmill, according to a LifeSpan article:

Improves Mood & Reduces Stress

Exercise is a great way to release stress, whether work or non work related. Physical activity triggers our body to release endorphins which help us get into a positive mood. It can also help to reach your fitness goals since we spend majority of our day at work!

Fuels Creativity

A study conducted by Standford University; volunteers completed tasks while sedentary and while walking on a treadmill at a slow pace. On average, the volunteers using a treadmill were able to come up with 60% more different uses for their tasks compared to sitting. Creativity & exercise all in one!

Productivity Boost

Another study was done by University of Minnesota that indicated an increase in productivity and health for treadmill desk users. While there may be perceptions of the ability to walk a treadmill and focus could be difficult, this study suggests otherwise.

Promotes a Healthy Body

The “no brainer” here – walking helps us burn calories and stay in shape. So instead of waiting for the lunch break or the evening to take a stroll, you could get your steps in while working!

Lowers Blood Pressure

Walking (even at a light pace) helps increase blood flow which helps lower blood pressure. This is a huge health benefit for anyone suffering (or looking to prevent) high blood pressure.

Below you will find a response to a LifeSpan survey showing what type of improvement people saw by using the treadmill desk on an average of less than two hours a day:

Treadmill Desks Survey

Source: LifeSpan

There are even actual reviews of first experiences, like the one below:

The research and early adopters seem to be fairly satisfied with using a treadmill desk. Is this something that your workplace is considering for some of its employees? Would you consider walking at your desk?


How to Maintain Your Electronic Devices

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Your computer and mobile run the gauntlet every day. When a machine works that hard for you, it’s important to take care of it. Not only are these items expensive to replace, but replacing your equipment and transferring information can be time-consuming. It can also lead to lost files and contacts.

Electronic Device Maintenance

So how do you keep your equipment running like new?

Delete. A maxed out hard drive can be slow and temperamental. Don’t burden your computer by overloading it with old files. When files become obsolete, delete them. Here’s our guide to get you started.

Clean. You’ve probably seen it: the laptop, owned by a colleague or family member, that’s a forest of dust, encrusted with last week’s lunch. Don’t let your electronics fall to the wayside; clean your gadgets regularly with screen cleaner and an air duster.

Back up. Hard drives do not have unlimited space, so your best bet is keeping a carbon copy of your most cherished files. That way, if an unfortunate glitch or loss occurs, you can restore your electronics to their former glory. Bonus, this is a great opportunity to see what’s sitting on your hard drive, and delete what’s no longer needed. Here’s how to properly backup your files.

Use a mouse pad. We live compact lives, but some ‘extras’ are important. If you want that mouse to live a long life, put a pad under it. Scratching the bottom of your equipment across the desk surface is a good way to shorten its life.

Use a phone case. This seems like a no-brainer, but some people don’t protect this expensive, essential item. Look for a case that can withstand a tall drop, with raised edges along the screen to prevent cracking.

When it doubt, get service. By sweating the seemingly small stuff, like antivirus updates and minor glitches, you’ll prevent major problems. If your laptop keeps shutting down or your cell phone isn’t functioning at full capacity, take it in for service.


How do you know if you’re sitting too much?

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You’ve been sitting for a while, but you can’t really remember how long it’s been. If that’s the case then, chances are, you’ve been sitting too long.

Too Much Sitting

But things aren’t always so cut-and-dry. You know that excessive sitting is referred to as the sitting disease, a condition that increases your risk of cardiovascular disease, cancer and a slew of other illnesses. You just aren’t sure if you’ve been sitting too long. So, time to develop a little self-awareness and create new habits before things get out of hand.

Signs you’re sitting too much:

You just feel… blah. Time to get the blood pumping! Your body has been stagnant too long and is asking you for a little movement.

You’re feeling down. Excessive sitting increases loneliness and depression. And it’s easy to understand why: sitting alone is isolating. So get up, take a walk around the office, and say hello to a colleague.

You feel on-edge. You’re feeling irritable and anxious, but you’re not sure why. Sitting could be to blame; it’s been linked to increased anxiety.

You’re gaining weight, or you feel bloated. When you sit for longer than 15 minutes, your digestion slows down. Don’t wait for that to happen; have a quick walk or stretch throughout the day.

You’ve got a sore back or headache. Pain is your body’s way of sending out an SOS. If you’ve developed a headache or backache, it’s likely you’ve been sitting too long.

If you’ve noticed these symptoms, you’re not alone. The average person is sedentary for 21 hours every day. To calculate your time spent sitting at work, use this helpful  Sitting Calculator from juststand.org.


Fun DiY Ideas Using Office Supplies

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It’s time to unleash your creative side and take a look at how you can create fun and handy items using office supplies! Whether its binder clips lying around, or some extra binders, we have the perfect projects to make good use of your supplies.

Cable Organizer

No more tangling and unplugging the wrong thing! All you need is a couple of foldback clips and you’ll have a group of nicely organized cables.

 

Cord Labels

Another handy way to keep your cables neat and organized is by using masking tape! Cut the tape according to the size of the label you wish to have. Simply label your tape with a marker and wrap it around the specific cord.

 

Office Planter

Who doesn’t love a couple of plants on their desk? What better way to make your pots office friendly than with a floppy disk pot cover! All you need is a hot glue gun and five disks (if you still have them lying around). This pot cover fits a 4″ plant or smaller.

 

Laptop Stand

The things you can do with foldback clips are endless! Even preventing your laptop from overheating. Just grab 4 clips and some paper and you’ve got yourself a laptop stand.

 

Headphone Organizer

We told you the possibilities are endless with these foldback clips! Keep your headphones organized and tangle-free with this easy trick.

 

Binder Recipe Book

Another simple DiY project that only requires a binder and a utility knife. Keep your recipes clean and easy to read with this easy-to-make stand.

 

Book Binding

Depending on how many holes are punched into your papers, you’ll most likely only need a couple of paper clips and elastic bands. For this specific project – two paper clips and two elastic bands were needed for a two-hole punched project.

 

The Long Lost Earring Back

If you own earrings you’ve most likely lost an earring back or two, but don’t worry! A simple trick can save the day and keep you from having to stash your favourite earrings away. All you need is a pair of scissors/utility knife and a pencil eraser!

 

Zipper Pull Tab

Another DiY fixer-upper! Don’t go replacing that zipper when all you need is a simple paperclip! You can also choose different colours of paperclips to spice up your zipper’s look.

 

Masking the Shoe Scuff

If you have a pair of black shoes that happen to have a couple scuff marks on them, don’t throw them in the back of the closet just yet! Try this handy trick using a Sharpie permanent marker.

 

Bagel-To-Go

Don’t squish that delicious bagel in a sandwich bag! Clean out a round CD case and your bagel will fit perfectly inside. Great for those company picnics!

 

Paper Clip Hearts

The perfect added touch to a personal project or a gift! Create your very own heart-shaped paper clips by using a regular paperclip and some bending skills.

 

Will you try some of these DiY projects? They are all so fun, easy and can even solve a problem or two. We would love to hear what projects you’ve tried and how well they worked for you! Let us know in the comments below.


How to choose the right planner for you

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For such a seemingly small purchase, a planner is a big commitment. It’s your personal assistant for one full year. And if you choose right, it’s a tool that helps you stay organized, reduces your stress and ensures you don’t miss out on the most important things in your life.

Choosing the right planner or calendar

But there are so many options. How do you know which planner is right for you?

Daily vs. Weekly

If you want an hour-by-hour view of your day, a daily planner is right for you. It will keep all of your appointments in one easy-to-find place. But if you’d rather take a quick scan to see what’s on for today without breaking it down hour-by-hour, a weekly planner is what you need.

Tabs

Need to flip ahead and see what’s coming up in October? Or do you want to keep your business and personal separate? Look for a planner with tabs. With a glance and a flip, you will quickly find the section you need.

Pockets

For the person with print-outs, receipts and business cards in every jacket, purse or wallet, a planner with pockets is right for you. It will keep all of your important documents in one place.

Note Fields

It’s the all-purpose planner. If you cringe at carrying an armful of notebooks, calendars and planners to the meeting, look for a planner with lots of note space.

Size

Want to journal, stay organized and keep contacts in one place? Go for a large planner. It may seem hefty to lug around, but when you consider all of the items you won’t need anymore — like a date book and note pad — it’s actually a concise way to go. If you want something that can fit into your clutch, forgo the extra features and look for a simple daily or weekly planner.


Reducing Stress with Adult Colouring

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Benefits of Adult Coloring Books

We used to associate colouring with children only, but recently the hobby has attracted a new demographic. The sudden emergence of adult colouring has taken the world by storm and become an international trend. Now when you walk into a book store you’ll see shelves filled with adult colouring books and accessories. It is no doubt this hobby has been adapted by adults all over the world, but what is it that makes adult colouring so enticing? It turns out adult colouring isn’t as new as it seems. Doctors have been prescribing their patients with colouring materials since the 20th century. Since then, many studies have taken place to show the numerous benefits of adult colouring and why people are so attracted to it, including stress release. Here are a few of the ways that adult colouring can help relieve stress.

1. “Unplugging”

In this day and age, we are constantly surrounded by technology in which we feel must be consistently checked on and/or updated. From texts, calls and emails, to numerous social media platforms, it is no doubt keeping up can be exhausting. That is why adults these days may feel the urge to “unplug” and do something with their time that involves no phones or computers – just a real, old-fashioned hobby. Unplugging from this vicious cycle of sending and receiving messages, updating posts etc. can undoubtedly decrease stress by allowing us to switch off our brains from other thoughts and focus on the task at hand.

2. Thinking Positive

Dr. Joel Pearson, a brain scientist at the University of New South Wales in Australia revealed that concentrating on the shapes and colours may facilitate the replacement of negative thoughts and images with pleasant ones. This means that colouring has a positive psychological effect which could help those who suffer from anxiety and depression, and also shows the relation of colouring and meditation – as both activities help one focus their mind, relieving stress and negativity.

3. Sleeping Better

Due to the fact that colouring helps reduce stress, it of course also aids in relaxation and therefore helps improve sleeping patterns. Psychologist Gloria Martinez Ayala proves the correlation between colouring and relaxation, “The action involves both logic, by which we colour forms, and creativity, when mixing and matching colours,” she said. “The relaxation that it provides lowers the activity of the amygdala, a basic part of our brain involved in controlling emotion that is affected by stress.” So kick back, relax, and open up that colouring book before bed for a good night’s rest.

4. Reconnecting with Your Inner Child

Perhaps a reason why a lot of past trends re-emerge – the want to reconnect with your inner child. Remember the time when you didn’t even know what the word “stress” was? You just sat on your bedroom floor with your overloading boxes of crayons and pages of doodles. Adult colouring allows you to bring yourself back to that time – living in the stress free moment while focusing on your art.

5. Boosting Creativity

If you have tried adult colouring, surely you’ve discovered how much your colouring skills have improved since you were a toddler (or at least we hope!). Even if you aren’t a highly skilled sketch artist, focusing on the shapes while having the creative freedom to mix and match colours can help boost your creativity.

Looking for some colouring TIPS and TRICKS?

We found a handy guide for adult colouring techniques ranging from starters, the intermediate and experts!

Adult Coloring Tips & Techniques


Happy Techies Day!

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It is important to recognize the contributions that each and every tech professional has made – from technological advancement, education, and assistance – there is no doubt that tech professionals sure do make our lives much better and easier. But what makes someone a “techie”? Here are a few key characteristics of a tech professional and why they are so great!

techiesday

To all the techies out there, we appreciate you! Thank you for your hard work and contributions.



How a Small Business Can Benefit from Giving Back

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Of course, giving back feels great. But many businesses struggle to find the time, or resources, to interrupt a work day in the name of charity.

Here’s something that might help: by giving back, you’re also positioning your company for success. The lost wages and productivity from one afternoon of office-wide volunteer work can have massive returns. But how?

New Connections

Charity work is a great way to network with like-minded businesses. While you’re making connections with other companies that share your philanthropic outlook, you’re making an impression in your community, too.

Try it. Hold a 5k fun-run to benefit your local soup kitchen. You can encourage the community – along with other local businesses — to participate.

Build Brand Reputation

Social responsibility is becoming more and more valuable in today’s world, especially among Millennials. When a company shares its values – like giving back – it creates an opportunity for clients to connect with it, not just on a professional level, but on a personal, moral level. That kind of relationship is the foundation for loyalty.

Try it. Set up an office volunteer clean-up crew, and schedule regular visits – along with branded tees – to local beaches and parks.

Employee Retention

Simply put, employees like working for someone with moral character. If you care about giving back to the community, chances are you care about the well-being of your employees too. That message will come across loud and clear in your work environment.

Try it. Open up the company parking lot for a cash wash to benefit a local boys and girls charity. Make it a team-building exercise by creating big, colourful posters in the morning and set up the car wash after lunch.


Healthy Halloween Treat Options

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Candy, costumes and Horror movies are already in full swing! Halloween is just around the corner and we have some ideas for those looking to minimize their candy intake. Nothing wrong with a little treat every now and then, but Halloween time is usually filled with loads of kid’s candy or leftovers from trick or treating. If you’re looking for an alternative treat this October take a look at these “not-so-scary” treat ideas from the Fitbit blog:

SPICED MAPLE PUMPKIN SEEDS

What better way to celebrate the fall season than with pumpkin-spiced anything! Take a snack break from that pumpkin carving and separate the pumpkin seeds and place them on a baking sheet. In a separate bowl, mix maple syrup, five spice powder, cinnamon and sea salt to taste. Bake for 15 minutes and you have yourself some sweet and salty seeds!

PUMPKIN SMOOTHIE

A better alternative than that sugar-filled latte and a great way to start your morning on a chilly day. Mix Greek yogurt, banana and pumpkin puree. Then add a dash of cinnamon, nutmeg and cloves. You can also sweeten it up with some maple syrup.

Image result for pumpkin smoothie

POPCORN WITH TURMERIC & COCONUT

Caramel corn is a classic cavity causer, especially this time of year. Take the healthy alternative and mix your kernels in aromatic coconut oil, then sprinkle the bowl with turmeric and a grind of black pepper. Spice it up by sprinkling cinnamon on top.

Image result for popcorn turmeric coconut oil

SQUASH SOUP PUMPKIN BOWL

If you have a little extra time, try this delicious treat! Carve out some baking pumpkins and roast them until tender. While roasting, make the squash soup in a separate pot. Puree until smooth and add the soup to the baked pumpkins. Add croutons to the bowl, and sprinkle in some salt and pepper to taste.

SPIDER BITES

This easy recipe is not only delicious, but a little spooky too! All you need is pretzel sticks, peanut butter and chocolate chips. In a microwavable bowl, mix the peanut butter and chocolate chips. Melt and stir until smooth and then add pretzel sticks. With clean hands, grab the pretzel sticks and drop onto a baking sheet in clusters to look like spiders. Then just place them in the freezer until chocolate is hardened, which is usually about 5 minutes!

 CINNAMON APPLE CHIPS

Two ingredients is all you will need for this delicious recipe! Take your apples and slice them thinly, removing any seeds. Place apple slices on a baking sheet and sprinkle cinnamon over top. Bake for one hour and then flip them, baking for another hour or so until apples are no longer moist.

So before you go to grab the leftover chocolate and candy this autumn, try some of these healthy recipes instead!


Holiday Office Potluck Ideas

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Ah, the holiday potluck and the dreaded question: what will you make? Stop guessing over food allergies, how many people are already making brownies or where you’ll find the recipe for the dish you made last year. We’ve got five crowd-pleasing recipes, one of which is sure to fit your office’s palate.

Please-everyone Corn Bread

Corn Bread - Holiday Office Potluck Ideas

You can never go wrong with cornbread. And this dairy-free, gluten-free option is safe for everyone. The best part? You can serve it chilled. So bake it the night before, wrap it up and it’s good to go. Get the recipe here.

Stand-out Salad

Stand-out-Salad: Holiday Office Potluck Ideas

Made of wheat berry, cranberry and kale, this hearty winter salad will please even your most green-averse colleague. It’s sweet, crunchy and colourful. And so easy to take-along. Get the recipe here.

Easy, Cheesy Bake

Cheesy Bake: Holiday Office Potluck Ideas

The ultimate comfort food, crispy on top and gooey with cheese. Sausage rounds out this classic Italian ‘potato cake’. You’ll want to reheat before serving, but it’s travel-friendly and easy to make in advance. Get the recipe here.

Indestructible Crumble

Apple Crumble: Holiday Office Potluck Ideas

Hearty and easy to take-away, go with a crumble. A pie will crack, but a crumble will look great even after a lengthy commute. We love this apple option, suitable for vegans, gluten-free and sugar-free folk. The yummy coconut cream topping is optional. Get the recipe here.

Festive Dessert

Festive Dessert: Holiday Office Potluck Ideas

Put a twist on the classic holiday sugar cookie in the form of peppermint, chocolate and — you guessed it — take-away ease. Peppermint chocolate sugar cookie bars are just unexpected enough, while appealing to cookie traditionalists. And taking a hammer to a handful of candy canes for this topping is the ultimate holiday shopping therapy. Get the recipe here.


ParticipACTION 150 Playlist Vote & Staying Active This Winter

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Going into hibernation mode is oh so tempting. The colder the weather gets, the less we want to go outside. It makes sense. And of course, staying inside all cozy and warm snuggled up with some tea is one of the best ways to unwind during the cold season. But this doesn’t mean you can’t keep active during your spare time.

Another reason to stay healthy this winter is that we live the great white north! And this year marks Canada’s 150th birthday, which gives us all the more reason to stay active and celebrate in a way that embraces the true heritage of Canada.

Take a look at some ways you can stay active this winter.

Ice Skating

Most cities have a local ice rink, so make sure you get out those skates and take advantage this winter! Ice skating is great cardio and a fun activity to do with family or friends.

Lake Louise

Snow Sprints

Another great way to get that cardio workout in. Find a snow-covered field and try jogging or running in laps. Ice usually doesn’t form on grass so it is safe to run on a grassed area. But if it makes you feel more comfortable, you can do this during or after a fresh snowfall.  Also, if you want to take it up a notch, throw some walking lunges into those laps. Just make sure you dress warm!

Image result for running in snow

Skiing/Snowboarding

This snow sport is an amazing way to stay in shape, but it does require more skill than the other alternatives. If you aren’t familiar with skiing or snowboarding, don’t fret it! There are many training classes and smaller hills available to practice on – which is still great exercise.

Image result for skiing canada

Tobogganing

Who would have thought such a fun activity can also be a way to stay active! Tobogganing should not be undermined. Walking uphill, especially in the snow, is great cardio and melts mega calories. This is also the perfect way to have some family time while keeping everyone active.

Image result for tobogganing walking uphill

Shoveling Snow

It might be time to second guess that dreaded task. Shoveling snow is actually great exercise, as you are working your arms to move the snow and your legs to lift. It really is a whole body workout. So grab your shovel and don’t be afraid to take ownership of this chore!

Image result for shovelling snow

Like these ideas? Vote for your favourite activities on Participation’s “150 Playlist” to help get Canadians moving on the 150th birthday! Challenge yourself and your friends to participate in as many activities as possible through out the year and be entered to win amazing prizes such as a new car, or a trip to Whistler! Over 100 events will be taking place across Canada to give everyone a chance to stay active, and try some great activities. Make sure you vote now and help us change these stats!

Image result for participaction 150


Complete Guide to Office Chair Features

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There is no question that if you’re most likely spending a good chunk of your day sitting on one – it should be the right one for you. Choosing the right office chair is critical for many reasons including comfort and health, but it isn’t always easy. With the many different features available you want to make sure you’re getting everything you need in a chair. That’s why we are here to help outline the different features in office chairs so that you can make the right choice!

First, start by noting your specific chair needs and any areas of concern you may have. This could be certain tilt motions if you need you chair to move in specific directions, or health concerns such as lower back pains. Take note of these needs and it will help you filter through the features below to find your perfect chair.

Seat Height

Most ergonomic chairs have the ability to adjust the height of the seat. You want to make sure your feet are flat on the ground when your knees are bent in a ninety degree angle. In order to do so, make sure you chair offers a seated height range that corresponds with your own height. Seated heights from 15″ to 22″ will accommodate users from 5’0″ tall to 6’4″ tall. Not all chairs offer such a large range of seating height, so make sure you pay close attention of the height range of the chair you are considering.

Image result for office chair seat height

Seat Size

When you sit back in your chair, the back of your knees should not make contact with the seat. The gap between the back of your knees and the chair seat should be approximately 3 fingers wide. If the gap is too small and the seat is too long, there is a risk of experiencing an increase in pressure on the back and knees, which can lead to blood flow issues. If the gap is too big and the seat is too short, there is a risk of getting too little support from the chair and therefore increasing pressure on the back of the mid-thigh.

Adjust your seat depth so there is a two to four fingers width between the front of the seat and back of your knees

Back Height

There are three different back height options for chairs: low-back, mid-back and high-back.

Low-Back Chair: This height usually ends at the users shoulder blades. This type of chair is great for one who needs lower back support or is active at their desks and constantly leaning forward.

Medium-Back Chair: This height focuses on the support of the mid-lower back. The back of the chair will come up to the user’s shoulders or slightly below. The medium-back chair is great for someone who needs a good deal of back support and is usually at a computer for most of the day.

High-Back Chair: This option offers more support for the shoulder blades. The seat will come up over the shoulders and may feature a headrest. This option is great for those who suffer from shoulder problems and need additional support.

seatheight

Armrest Modifications

First you need to choose if you want armrests on your chair or not. Those who need assistance getting in or out of their chair, or need arm support for certain tasks, such as reading, should make sure their chair has armrests. These armrests can be height and width adjustable, allowing you to lock the armrests in certain positions.

arm-height-width

Chair Tilt Mechanisms

A chair mechanism is what helps control how the seat and back move. There are two mechanisms that are the most popular among office seating:

Synchro-Tilt Mechanism: This option connects the seat and back in order to tilt simultaneously as you lean back. The synchro-tilt offers a few less adjustability settings than the multi-function mechanism, and does not allow the seat and back to tilt independently of each other. However, this option is suitable for someone who is comfortable in fewer positions or lesser movements.

Synchro-tilt ergonomic mechanism

Multi-Function Mechanism: This option is the preferred option due to the wide range of adjustability it offers. The back and seat tilts can adjust independently of each other or together and you are able to lock the chair in many different positions.

Multi-tilt mechanisms offer maximum adjustment flexibility

Task: This is the most basic mechanism to choose and is usually limited to just the adjustability of the seat height and/or seat depth. Task chairs do not feature a tilt option and therefore discourages movement, making this chair best suited for a more simplistic use such as in a home office or conference room.

Fabric

Mesh: Mesh office chairs are quite popular and also very modern looking. The mesh fabric allows for maximum ventilation along the users back. This fabric keeps you cool while you work and is also very durable due to the strong weaves of fabric it takes to create the mesh.

Leather: The leather office chair gives off a prestige, executive image. It may not be the most affordable of the chair fabrics, but the durability makes it worth it. Leather can last a very long time and is very easy to clean. Spilled coffee or tea? Nothing a simple wipe can’t fix.

Wool: This is one of the more popular choices of chair fabric due to the endless amount of colours, designs and textures that are available. Wool also tends to be much more affordable, especially compared to leather. However, the fabric is not as easy to clean and therefore requires regular maintenance to keep it looking good as new.

chairswatches

As you can see, there are many different features and options when considering a new office chair. After noting all your chair needs, it will be easy to identify which chair has the right features for you.


Gift Ideas for Your Workplace [Infographic]

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You’ve come up with gifts ideas for your loved ones, but what about your workplace? We spend a big chunk of our time at work – why not spoil it with some gifts? Get ideas from our graphic below, find a location near you and voila!

Workplace Gift Idea Infographic


How to Organize your Workspace for the New Year

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Get Organized for the New YearOn January 1, it’s out with the old and in with the new. But have you ever applied that to your workspace? Take a look around and we guarantee you’ll spot some fossils.

At the workplace, we accumulate items just as we do at home. But between deadlines and demanding clients, we rarely have the time to give our desks a proper clean.

This time of year gives us a chance for resolution. So why not start with something as tangible and simple as organizing your workspace?

Donate, trash, keep

First, take stock. Create three piles labeled donate, trash and keep. Then, begin organizing the contents of your desk into that space. Leave no item behind. When you’re finished, the desk should be completely emptied into your piles.

Before you decide to keep the item, ask yourself when you used it last and when you’re likely to use it again. You can also apply the well-loved Marie Kondo method: if the item doesn’t give you joy, it belongs in the trash. In other words, if the pen always smudges or gives you a callus, maybe it’s time to treat yourself to a new one.

If it’s an extra stapler that you never use, donating to a colleague or charity goods organization could be the answer. For the trash pile, ask what can be recycled or composted. Many of your old documents can probably go into the compost heap!

Use that shredder

Often, we hold on to old documents because they contain sensitive information. If you want to maintain client privacy while shedding redundant documents, head to the shredder. It’ll lighten your load without compromising your business’ integrity.

Clean it up

When’s the last time your desk was bare? Now that your items are sorted into piles, give every surface a good dust and spray.

Create new organizing systems

Before you start returning items to your desk, reconsider your placement. Perhaps it makes sense to use that bottom drawer for shipping supplies and the top drawer for invoices, but you had everything wherever it fit in the past. Make note of opportunities that will make doing your job more seamless.

Dress it up

It’s amazing what a potted plant or picture frame can do. Studies show that personalizing your workspace can have major psychological benefits. So get down with some feng shui or add a pop of your favourite colour. You’ll thank yourself later.



Re-Aligning Focus at Work After the Holidays

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In December, our focus shifts toward family, festivities and vacation time. We spend lots of time relaxing and — hopefully — recharging, before returning to work in the new year.

But when we settle back into work life, things can feel a little drab. If you’ve got the post-holiday blues, or are finding it hard to get back into the swing of things, here are a few easy ways to reignite your gusto.

Realigning Focus at Work After Holidays

  1. Create one work resolution. Nothing motivates like a new goal. Maybe you want to take a walk every day at lunch, or try a different position, or add three new clients to your roster. Give the goal some thought and, whatever you decide, track yourself to achieve it.
  1. Reconnect with your colleagues. Remember, you’re not the only one who took time off over the holidays. Chances are, your colleagues are struggling to get back in the groove, too. This is a perfect time to recharge your social life at work. Commiserate, collaborate and remind yourself that you’re part of a community.
  1. Get creative. Bring some zest to your existing work, and it will come alive. If you write press releases for a living, why not check out a webinar on creative writing? If your work isn’t inherently creative, think about adding a daily journal entry to your to-do list. Studies show that journaling sparks creative thought, helps you achieve goals and reduces stress.

Treat yourself. When we lack motivation, it’s important not to get down on ourselves. Instead, offer yourself rewards if you’re finding it hard to complete tasks. Every time you check an item off your to-do list, give yourself a treat. That could be a cup of tea,  a walk, a stretch or a chance to catch up with a colleague. When returning to work after a break, sometimes we need to take baby steps.


Workstation Ergonomics: How to Set Up a Healthy Desk

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By now, you know that poor office posture can lead to repetitive stress injuries and overall health issues. But you might still be wondering how exactly to correct the problem. Here, you’ll find a handy guide to help you adjust your way to workplace health.

Bends

When adjusting your monitor, chair and desk, the right angle in your best friend. For example, your knees should be bent at ninety degrees, with your thighs resting comfortably and your feet planted on the floor.

The right angle is also what you’re aiming for with mouse and keyboard adjustment. Your upper arms should rest comfortably at your sides, with your elbows bending at ninety degrees. From there, your forearms rest on the desk, never over-reaching for the mouse or keyboard. If in order to reach your keyboard, you need to move your upper arm away from your side, it’s too far. Bring the keyboard and mouse closer.

hand-wrist-posture

The final right angle to look for is in your torso. When you sit, do your hips stack directly under your shoulders and neck? If you’re slouching or leaning forward, the chair could be to blame. Look for something that supports your low and upper back. That way, you can lean comfortably into your chair while maintaining an upright posture.

Heights

To get started, your chair height should be equal to the length of your calves, allowing your knees to bend at ninety degrees.

The height of your desk should allow your arms to access the mouse and keyboard at a ninety degree angle whether sitting or standing, so what does that look like?

For a sitting desk, look for something with a height around your pelvic region.

sitting-posture

For a standing desk, you’ll want something that tops out around your naval.

sit-stand-setup

Monitor height is a crucial part of our muscular well-being, but so many people get it wrong. The top of your screen should align with your mouth area, and angle upward at about 30 to 40 degrees. This will allow your neck to stay upright, with your chin slightly tucked.

A proper monitor can be especially tricky to visualize, since it’s such a far-cry from how most of us use our computers. For a great visual aid and measurements customized to your body type, check out Computing Comfort.


Fall More In Love With Canada As It Turns 150

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Canada's 150th BirthdayWhen you think of Canada, you think of the cold, Olympic winning hockey teams and Tim Hortons.

Little do you know, there is so much more than that in the beautiful country many are lucky to call home.

Canada was founded on July 1, 1867, and was made part of the British colony. From there Canada has grown as a country and become the home to over 35 million people.

Here are 10 Facts About Canada, the Hockey loving, Tim Hortons drinking country.

  1. Roughly 30% of Canada’s land is covered by trees.
  2. The Maple Leaf flag did not become the official flag of Canada until February 15, 1965 almost 100 years after becoming a country.
  3. In Banff National Park (located in Alberta), there are wildlife bridges over highways for the wildlife to cross the road by.
  4. Montréal is the largest French speaking city in the world, outside of France.
  5. Canada produces 77% of the world’s Maple Syrup.
  6. Foods that Canada consider to be theirs include Peamael bacon, poutine, maple syrup and Timbits.
  7. Canada holds two Olympic records: 1. The most gold medals won by a country in a winter Olympics and 2. The most gold medals won by a host country in a winter Olympics.
  8. The Royal Canadian Mint created a coin that has a face value of $1 Million, the coin is made of 99.99% gold and weighs 220lbs.
  9. Canadians eat 55% more Kraft Dinner than Americans do.
  10. Each year Canada has the Polar Bear Dip, an event where thousands of people across the country run in to freezing lake water during the winter months.

Canada is the home to many great places, people, athletes, entertainers, animals, and beautiful sights to see.

This year, to celebrate Canada turning 150, the government is granting free access to all of Canada’s National Parks. You can order your 2017 Discover Pass here.

There are 47 National Parks located across all of Canada. With 47 parks there is no shortage of discovery for 2017. Make the most of this year and stay active!

Take the time to explore all of the beauty that this wonderful country has to offer and experience the greatness of Canada.


Creative Ways to Use Chalk

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Whether you’re trying to stay busy on a rainy day, looking for ways to improve your home and office, or you’ve simply got a lot of chalk on your hands, we’re here to help. Chalk is a great addition to any arts and crafts session, but it can stretch so much further. Here are just a few ways that we love to use chalk.

Creative Ways to Use Chalk

  1. Make a chalk wall. This is a functional, fun addition to any space. We love chalk board walls in the kitchen for writing grocery lists and messages. Use regular chalk for erasable use, and create sections or headings with more long-lasting pastel chalk.
  2. Change your hair colour. Use chalk pastels to give a temporary, funky new look to your hair. Housing a Forest has all the details for you. Try it out on your own hair, or set it up for your kid’s next slumber party.
  3. Remove grease and sweat stains. You just spilled grease on your leather jacket, and your new white shirt already has a sweaty neck rim. Chalk to the rescue! Apply chalk to any area that needs a little lift, let it set for a few minutes to absorb the oil and then wipe it away.
  4. Keep metalware — like silver and tools — pristine. You just learned that chalk absorbs grease and oil, but it also absorbs moisture from the air. This is good news for your silver — and everything in your jewellery and toolbox boxes — because a few sticks of chalk will draw moisture away from your precious metals, keeping them rust- and tarnish-free.
  5. Give your walls a makeover. Painting the house or office is time-consuming. But nobody likes the look of scratched-up paint. When you’re in-between paintings, use chalk — and especially pastel chalk — to hide nicks on your wall. Just find a chalk colour that matches your wall, and keep a few sticks on hand.

Proper Waste Disposal at the Office

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Properly Disposing of Waste at Office

If your workplace is like ours, you go through a lot of waste. That means, between lunches, office supplies and old electronics, you’re sending a lot of garbage to already over-burdened landfills.

Meanwhile, at home, many of us have made changes. We’re becoming waste-conscious, recycling and composting, even adopting zero- and low-waste lifestyles.

How can that translate to the office? Through more conscious day-to-day choices, you can easily reduce your office’s environmental impact. Here’s a guide to get you there.

Old electronics

Have any ancient PCs collecting dust at your office? Don’t throw them in the dumpster! Already, 140,000 tonnes of electronic waste ends up in Canadian landfills every year. These items contain valuable materials that can be re-used to create new products. But they can be tricky to dispose of.

Luckily, there are businesses out there to help you bridge the gap. These differ across provinces and territories. For example, in Ontario, Best Buy accepts things like old computers, TVs, phones and batteries. You can also opt for a service through the Electronic Products Recycling Association, like Recycle my Electronics.

Toner and ink

Here, many local suppliers have you covered. Check to see if you can return your cartridges where you buy them.

Paper and Cardboard

Cardboard and paper can be recycled four-to-five times without loss of quality or strength. Still, it’s important to recycle each of them properly.

Cardboard is naturally biodegradable so, if you have your own compost at the office, this can be shredded and tossed in. Otherwise, for non-soiled cardboard, recycling is your best bet. Break down boxes and large pieces, and tie them together into a tight bundle when you leave them at the curb.

The recycling bin is your best destination for most paper. Even sticky notes, which you may have wondered about, are usually recyclable. Local recycling plants are able to remove the adhesive. But, stop before you throw away that soiled napkin! Keep reading for tips on proper disposal of food waste.

Food waste

Most paper in the office will be bound for the recycling bin, but soiled paper is a different story. Greasy paper plates and used napkins can be composted along with most food items.


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