The Buzz Around The Dangers of Sitting

Sitting is the new smoking, they say, and studies have linked too many hours on your butt to an increased risk for heart disease, diabetes, cancer and early death. Not even regular exercise can counteract the health dangers of sitting all day long. The sitting disease, as I’ve heard it been coined, is the new way to slowly bury yourself.

We’ve seen this story play out again and again recently in the media. Scientists, medical professionals and journalists are waking up to the real impact sitting can have on the health of our nation’s workers. We here at Swopper are ecstatic to see this issue that we are so passionate about gaining momentum.

Here are some of our favorite quotes from recent media coverage about the sitting epidemic:

  • “The amount of time spent sitting was found to drive up health risks independently of other factors that would often contribute to poor health and which might also be linked to sedentary behavior, such as smoking, age and obesity. That suggests, for example, that although long hours spent sitting might indeed contribute to weight gain, it is probably harmful even if it doesn’t make you obese.” La Times
  • Physical inactivity has been identified as the fourth-leading risk factor for death for people all around the world, according to the World Health Organization.
  • “Just since January, researchers have reported that sitting for long hours is linked to: Worse mental health, A higher risk of death from heart disease and a higher risk of being disabled.” Web MD
  • ”Don’t demonize sitting,” LaCroix says. The message, she says, is to reduce sitting time by breaking it up. Although experts aren’t sure how often you need to get up, they suggest getting up about every 30 minutes if possible.” Web MD

The story is clear … sitting all day is killing us. So what can you do? We firmly believe that incorporating some motion into your sitting routine can reverse the negative health affects from sitting sedentatry.

Swopper Chair Benefits

Swopper, muvman and 3Dee allow you to have the comfort of a chair, with the motion your body needs. Bouncing, tilting, swaying and perching are just some of the ways our chairs keep you moving, your core engaged and your blood flowing.

It’s time to pay attention to the growing buzz around the sitting health epidemic and make changes to our lifestyles to combat the affects of too much sitting.

~ Jenn Lytle

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How to Convince Your Boss You Need a Better Office Chair

If you’ve been reading this blog for long, then you are probably aware of the health benefits that come with sitting on a swopper, muvman or other motion chair. The science behind the dangers of being sedentary is undeniable.

So how can you approach your boss with these facts to convince him or her that you need a better office chair? Well, before you approach the person who signs your paycheck, you better come up with some good reasons and information to back it up.

Here are a few facts to help in your quest to be more comfortable, healthy and productive:

1. Hey boss!!  My back hurts!!

Fact: Back pain is one of the most common reasons for missed work.  This can impact the employer’s bottom line financially.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.  Face it, if your job requires you to sit for hours on end in an uncomfortable position or chair, odds are your back is going to eventually have issues.  Our bodies weren’t meant to be so sedentary.  We were meant to move and a swopper will definitely help do that throughout your workday.

Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.

2. Hey boss! I’ll be more productive!

Fact: A new study shows that the right office chair boosts brain activity.

The way we sit every day at the office has a significant impact on our brain’s activity and on our ability to concentrate and perform. This has been revealed by a new study carried out by the Institute of Sports Sciences at Johannes-Gutenberg University, Mainz, Germany. In the test an electroencephalogram (EEG) was used to measure brain wave activities that indicate the level of alertness and concentration. The behavior of the test persons was also monitored during the test.  The test: office chair vs rigid stool vs swopper active chair.

The result: sitting on the swopper there was a significant increase in alpha, beta and theta brain waves, these being particularly related to the state of alertness. The participants were also able to solve many more tasks, with significantly shorter reaction times than in the tests using the rigid stool or conventional office chair.

3. Hey boss!!  I’ll be healthier!!

Fact: When using swopper many health and wellness benefits occur:

  • You maintain the natural “S” curve of the spine
  • The open hip/spine angle allows for better circulation throughout the body
  • It opens up the diaphragm allowing better breathing and increasing oxygen into the system
  • You’re getting a core stabilization workout that also includes the legs, back and shoulder muscle groups
  • It improves nourishment to the inter-vertebral discs
  • Active sitting assists lymphatic flow
  • You can combat static postures with gentle intuitive motion
  • Swopper provides a fun and energizing sitting experience!

All these combined can help prevent absenteeism!! And make for a happier employee!

4. Hey boss!!  Some insurance companies even recommend swopper to their customers!!

Fact: It’s true! Insurance companies are seeing how swopper is a proactive way to encourage a healthier way to work.  Being proactive can help reduce workers comp claims, and swopper can also be used to help get an employee back to work faster if they need to re-design their workstation and /or work style to do this.

Hey boss!!  I’d say this employee has a pretty good case for getting a swopper, wouldn’t you agree?? 

~ Sandra Bowie, Motion Seating Director

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Nutrition Swops – Making Healthy Food Choices

Whether you are staying active at your desk, while sitting on a Swopper or logging that extra mile on the treadmill to keep a healthier lifestyle, the magic of fitness and wellness happens with the food the you consume. Let’s face it, food is really meant to ‘fight’ or ‘feed’ a disease. So, to help keep your body in ‘fighting’ mode I have created list of “Five Simple Nutritional Swops” that you can make for a healthier lifestyle.

Healthy Food Choices

1. Don’t Stir in the Pounds! With your next cup of coffee try swopping-out the sugar and non-calorie additives and swopping in cinnamon. Reason: This diabetes fighter helps to regulate blood sugar, which can make it ideal to help stabilize energy levels and moods. So, skip the sugar and stir in the cinnamon!

2. Avoid the Bowl of Office Candy! Every office has that bowl of sugary sweets, which you mindlessly reach into several times throughout the day. This action may not seem like a bad thing. However, it can play havoc on your mood and energy levels. To help satisfy your sweet tooth place handful of grapes in a ziplock bag and let it sit in your home freezer overnight. The next day, bring them into work and store them in the freezer of the office fridge to use as a sweet and healthy snack. It’s that ‘simple’ to satisfy your sweet cravings, and it is a lot healthier than any office bowl candy.

3. Not All Bread is Created Equal. So, you may want to swop-out a slice of white or even whole wheat bread and swop-in a slice of Ezekiel 4:9 bread or 100% whole wheat bread when ordering your favorite sandwich. Most slices of white breads include bleached flour in the ingredient list. Bleaching adds chemicals to the bread, which destroy pigments in the flour. And, with regard to whole wheat or brown sliced bread, don’t get caught up in phrases like, ‘made with whole grains.’ This catchy phrase may appear as a healthy choice. however this means that the bread is made up of a mixture of whole wheat flour with some other less nutritious flour making it a big ‘red flag’.

4. Select a Healthier Wine at a Dinner meeting or for Happy Hour with Colleagues. Try ordering up a glass of the Chilean cabernet sauvignon. As it carries a much higher level of flavonols, than French wine. Why is this important? Flavonols are antioxidants that have been shown to fight inflammation and help to neutralize free radicals. So, cheers to you and your colleagues and sip to good health with a Chilean red.

5. Try Swopping Out the Over-the-Counter Anti-Inflammatory Pills and Swopping In Cherry Juice for Pain and Stiffness. A cherry a day will keep the doctor away? Cherries may soon be replacing the apple in this food folklore. Reason: recently, researchers found that tart cherries contained the highest anti-inflammatory content of any food. This is great news for individuals who suffer from pain and stiffness associated with osteoarthritis, as well as gym-goers and people with muscle pain who use anti-inflammatory pain meds. Try adding in some into your daily meal plan. A recommendation of 1.5 cups of tart cherries daily will be sufficient.

Follow these healthy food “swops” and you’ll maximize your wellness along with the other lifestyle changes you’ve made like sitting on a Swopper or being physically active. If you have any healthy food swops to share, please leave them in the comments.

~ Jay Cardiello, wellness & fitness expert to the stars

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10 Unique Ways to Stay Fit Without the Gym

No gym membership? No problem. Not everyone has the time or the money to maintain a gym membership. You can still stay fit all year round without the use of a traditional gym.

Below, I have created 10 simple, yet effective ways that you can stay fit without the gym. Best thing about these exercises is that they can be performed right at home with items that you’ll find around your house or at the office.

1. Stand on One Leg, while Brushing Your Teeth! Don’t laugh; this is harder than it sounds. Performing this move will help to increase hip symmetry, core strength and balance although you have to brush your teeth in order for this move to be effective.

2. Seated Stability Holds. Sit tall in your Swopper with your heels firmly placed on the floor. Extend your arms in front of body and raise your right knee until it is even with your navel. Forcefully drive your left heel into the floor, resting the major weight on your left leg. Keep your hips on top of the Swopper. Hold this position for up to 10 seconds. Repeat with opposite leg. Complete 3 to 5 sets on each side. This exercise is designed to increase stability, core strength and balance.

3. Plank It Out in Bed! That’s right, you can increase your strength without having to leave the comfort of your bed. Just place your body in a traditional push-up position with your hands (resting firmly on the mattress) and inline with your shoulders, while your feet are positioned hip-width apart. Contract your core and hold for as long as possible. This full-body move will give your metabolism a boost, while strengthening your entire body. Want to advance this move? Challenge yourself a little more by rowing your elbows past your back in an alternating fashion.

4. Let a Pillow Pump You Up! Place two pillows on the ground about hip-width apart. Place one foot on each pillow with a slight bend in your knees and hands resting firmly on hips. Descend hips to floor until your knees form a 90-degree angle. Pause at bottom, then extend knees and hips back to starting position. Repeat this exercise as many time as you can in 60 seconds.

5. Stand on a Sofa Cushion to Improve Balance! Place a soft cushion on the floor. Stand on the cushion with your left leg, raise your flexed right leg so your knee is in line with your navel. Your arms will be extended straight out to your sides. Brace your core and swing your right leg behind you while you lean your torso toward the ground. Touch your left toe with your right hand. Slowly return to starting position. Perform as times as possible in a controlled manner for 30 seconds, then switch onto the right leg.

exercises that don't require a gym

6. Squeeze and Hold! The next time that you find yourself sitting at your desk, or standing while on your phone, try squeezing your abdominal muscles for 10 seconds. Then, relax and contract your glute muscles for an additional 10-seconds. Alternating between these two muscle groups will help to build core strength, posture and hip stability. You can perform this exercise sequence for as long as you like to enjoy all of its benefits.

7. Tennis Anyone? Now, you will not need to know how to play tennis in order to enjoy the next two exercises. All you will need in a tennis ball. Simply stand tall with feet hip width apart, keep a slight bend in knees and grab the ball in one hand with arm fully extended. Begin squeezing the ball in a pulsing action, while performing arm circles in various directions. The pulsing action will increase hand and forearm strength, which decreases your chance of developing carpal tunnel syndrome, and the shoulder rotation action will help to increase joint mobility. Perform with each arm for up to 5 minutes.

8. Dribbling for Strength and Coordination. Using the tennis ball again, descend into a traditional squat position with feet shoulder width apart and knees bent at a 90-degree angle. Begin dribbling the tennis ball with your dominate hand for 30 seconds before switching hands. The dribbling action will increase focus and coordination, as well as wrist and shoulder mobility, while the squatting position will help develop leg and core strength.

9. Squat Up at Your Desk. From increased poor circulation to poor posture, prolonged ‘sedentary’ sitting can wreck havoc on your body. So the next time that you are catching up on bills or balancing your finances, implement a break every 20 minutes and perform 20-30 squats. Just take your body from a seated to standing position and reverse direction. This action will give your body a much-needed boost of energy, while increasing strength and performance.

10. Cats Back Pain. One reason many people suffer from back pain is lack of mobility from prolonged static sitting. To help ease away lower back stress, place your body in an all-four position on the floor with hands inline with shoulders and knees hip width apart. You will form a straight line from your head to hip. Taking a deep breath in, lower your navel to the floor. Hold, then exhale and push the middle of your back toward the ceiling. Repeat, in a slow and controlled manner for up to 3 minutes.

Follow these 10 exercises you can do to stay fit without the gym, and you’ll be on your way to fitness without the monthly fees. Do you have any exercises you like to do at home or at the office? Leave them in the comments for the rest of us to try out.

~ Jay Cardiello, Fitness expert and celebrity trainer

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How Sitting Ruins Your Health…

Whether you are physically active or not, prolonged sitting is detrimental to your health. Dubbed as the ‘new smoking,’ prolonged sitting silently causes havoc on body from the moment you descend onto a chair. Researchers have shown such health risks include an increase in cardiovascular disease and up to a 20% drop in good cholesterol after just a few hours of sitting. With both work-loads and hours increasing, it is easy to understand how sitting is ruining your health.

Prolonged sitting

As a society, we understand that sitting at a desk carries negative effects with it. Simply put, our bodies are not meant to remain inactive. Many of us have implemented exercise programs to avoid the negative effects on the body. Unfortunately, daily walks on a treadmill do not protect one from the health risks associated with prolonged sitting.

To better understand this point and illustrate just how detrimental sitting can be to one’s health, I will interject myself into the seated equation. Relatively speaking, I exercise daily, follow a healthy meal plan with relatively no alcohol and am not overweight or obese.

Imagine that I am working a typical 8-hour day with a couple breaks away from my desk. From the moment I sit behind my computer, my body starts to burn calories at a slower pace. I begin to adjust myself back and forth in the chair, as my neck and back muscles tighten due to my body’s decrease in circulation and my now forward lean showing early signs of fatigue. As I grow more lethargic, unbeknown to me my insulin levels are beginning to drop. I even start to find myself growing hungry, though I have not moved much since sitting down. Why is this? Well, my appetite regulating hormones are thrown off, and I am losing concentration while growing increasingly stressed.

Compounding this over time, my health risks start to manifest themselves: weight gain, muscle atrophy, poor posture, higher cholesterol, a greater risk of diabetes, heart disease, prostate cancer and early death.

In the gym, I cannot compete with negative effects of the chair, and it is more than just posture. Because of the rounding of my back, I now run the risk of shoulder issues when performing anterior strengthening protocols. My days of running without struggling for air are long winded. Due to the fact that my lungs have to work so much harder with my newly positioned forward tilt in my upper back, each run feels like a marathon instead of a mind clearing experience.

In the end, I retire from years behind a computer and now have the pleasure of spending my ‘Golden Years’ with a heightened risk of orthopedic concerns, illness and an early death.

This story sounds so familiar for many. Fortunately, I want you to know that you can counteract the health risks associated with prolonged sitting just by remaining active at your desk and implementing a good system of getting up and taking a few-minute break every hour. Remember, it’s your life and you are worth it!

~ Jay Cardiello

Jay Cardiello is a Wellness and Fitness Expert who has worked with such people as 50 Cent, Jennifer Lopez, Ryan Seacrest, Kevin Love and Sofia Vargara. Cardiello has also spent time in the professional coaching ranks with such teams as the Tampa Bay Buccaneers and Cincinnati Reds Baseball Organization. Aside from his coaching attributes, Cardiello acts as the SHAPE Fitness Editor at Large and is a Contributing Editor at Muscle & Fitness and Men’s Fitness. As well as the Residential Celebrity Trainer for OK and STAR Magazines. Cardiello is the Co-Founder of Off the Scale (a Prescription Based Health Care Initiative Program to help combat Obesity). He has also authored the book, Cardio Core 4×4 and Founded the 20-Minute Body Weight workout of the JCORE.

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Five Ways to Boost Creativity During Brainstorming Sessions

The brainstorming session. We’ve all been there, stuck in the conference room willing our brains to come up with the next big idea, only to be left struggling with the same three ideas over and over. Turning your creativity on when necessary can be a difficult task for many.

The good news is, there are ways to train your creative side to flourish. Below are five ways to help you unlock your creativity and wow your coworkers.

Creativity during Brainstorms

1. Get Moving! When you move by sitting on a Swopper, you increase circulation and blood flow to your brain, help your muscles relax into proper position and breathe deeper by opening your diaphram. All this helps get your brain working more effectively, which should help increase your creative juices.

2. No Bad Ideas. Resist the temptation to think or verbalize why an idea would not work. Instead, stop those negative thoughts before they start by creating a “no bad ideas” rule in brainstorms. This means no one is allowed to talk about why an idea wouldn’t work in that meeting, only build upon ideas no matter how silly they may seem. Use later meetings to hone in on ideas and discuss their viability.

3. Set Expectations in Advance. Often in creative meetings, one or two people can dominate the conversation. By setting expectations before the meeting that each person must present at least three ideas, you can get people thinking ahead of time and make the conversation more diverse.

4. Bring Creative Toys. Sometimes the best way to get creativity to come out is to engage all your senses in creative activities. It’s a good idea to create a “brainstorming bag” that contains creative toys like silly putty, markers and paper, small musical toys and tasty foods.

5. Write it Large. When ideas are being fired off rapidly, it’s easy to forget what was previously said. Enlist the help of a note taker to write every idea down on large poster board sized paper stuck all around the room. This way, everyone can see the ideas and build off them as the session progresses.

To be perfectly clear, being creative takes time and opportunity, but with proper practice and the right environment, you and your work team can excel at the task of coming up with killer ideas. For more ideas on how to inspire creativity, check out this infographic from Entrepreneur Magazine.

So get motivated, get back on track, and start thinking MAYBE, just maybe, you’ve got this creative bug…now go use it!

~ Jenn Lytle

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Tips For Improving Health & Wellness at Your Desk

Our desk… it’s where many of us spend 8 or more hours a day during the week. Many of my clients think this is just “throw away” time and that the only place to improve their health is outside of work at the gym.

Not true! You can make strides to position your lifestyle to support your health anywhere, even at your desk.

Wellness Tips for your Work

Here are some tips I give my clients for improving health & wellness at your desk:

  1. Work Smarter…Not Harder! Spending hours at your desk may seem like to best way to get ahead. However, taking a break every 90-Minutes may keep more focused, while helping you to accomplish a greater workload in less time. Reason: Research has suggested that the time of 90-Minutes is actually the ideal human capacity for focusing at high level on any form of work. Save yourself from burning both ends of the candle and try implementing this tip into your workday.
  2. If I Won the Lottery! The next time that life has you feeling stressed…Simply, kick your feet back and think about what you would do if you were just won the Lottery! This may sound corny. However, day-dreaming like this can be a quick way to help relieve stress-while bringing a quick smile to your face! So, how will you spend it?
  3. Mind Renewal. Every 90 to 120 minutes of work, get up from your desk and take a break from your work. This simple positive interruption, even just for a few minutes, will help you refocus and refuel your mind.
  4. “C” You Later Work Stress! The next time that you find yourself stressed out at work…relax with an Orange. Reason: Research has shown that Vitamin C can actually help to lower the production of stress hormones, which just may make your workday a little easier to handle.
  5. Uncross for Better Posture. The act of crossing your legs, while sitting at your desk can lead to poor posture and lower back stress. Aim to keep both feet flat on floor for a healthier spine. Even better? Use a motion char like Swopper to engage your core, improve circulation and focus.
  6. Protect against germs. Did you know that when people sneeze, their germs may be spread up to 8 feet? What makes this scary is that even if you steer clear of direct contact with a person that has a cold…when this person sneezes-your clothes can catch and carry the germs and sooner or later, you too maybe feeling under the weather. So, be sure to wash all articles of clothes next time someone in your office sneezes.
  7. Avoid multitasking. Studies have shown that switching back and forth between tasks can decrease your rate of productivity by up to 40%. You’re more likely to make errors and introduce stress at a higher rate when multitasking.
  8. Start your day with a boost. Want to Give Your Morning Coffee a Healthy Boost? Then, stir in some Cinnamon. Reason: This diabetes fighter helps to regulate blood sugar, which can make it ideal to help stabilize energy levels and moods.
  9. Keep your desk germ-free. Did you know that office desktops had almost 21,000 germs per square inch and that office phones were worse with more than 25,000 germs per square inch? Yet, office toilet seats had only 49 germs per square inch. What people don’t realize is that their desks, phones, computer keyboards are a haven for germs and can easily spread virus to whoever touches them. So, be sure to use soap and hot water to clean your office gadgets.
  10. Take Your Mug Home for a Cleaning! Reusing your Office Coffee Mug maybe the “Green” thing to do. However, it may not be so great for your health. Colonies of germs are living in your mug and up to 25% of office mugs carry fecal bacteria, while 90% are covered w/germs. The Reason: Office Sponges are bacteria-ridden and that bacteria transfers to the mug-living there for up to 3 days.
  11. Soothe Your Sight! Staring at your computer screen all day can do havoc to your peepers. To bring some them relief, rub your hands together in a fast motion to generate heat. Next, take your hands and place them over your closed eyes. The pressure from your hands and the heat that you created will ease some tension and help sooth your sight.

Follow these tips for improving health and wellness at your desk and you’ll be maximizing your time at the office. These small changes will help get you on your way to achieving your overall health goals.

Stay tuned for more expert tips.

~ Jay Cardiello

Jay Cardiello is a Wellness and Fitness Expert who has worked with such people as 50 Cent, Jennifer Lopez, Ryan Seacrest, Kevin Love and Sofia Vargara. Cardiello has also spent time in the professional coaching ranks with such teams as the Tampa Bay Buccaneers and Cincinnati Reds Baseball Organization. Aside from his coaching attributes, Cardiello acts as the SHAPE Fitness Editor at Large and is a Contributing Editor at Muscle & Fitness and Men’s Fitness. As well as the Residential Celebrity Trainer for OK and STAR Magazines. Cardiello is the Co-Founder of Off the Scale (a Prescription Based Health Care Initiative Program to help combat Obesity). He has also authored the book, Cardio Core 4×4 and Founded the 20-Minute Body Weight workout of the JCORE.

 

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The Affect Posture Has on Health & Wellness

Growing research is shedding a new light on the mind-body connection, stating that even the slightest physical or mental stressor can create a negative or positive impact on the other. Something as simple as slouching, which carries a dramatic negative effect on your posture can change how your mind feels.

Affects of Bad Posture on Health

Spending most of your waking hours at a desk leads to detrimental physical changes. In addition, if this type of sedentary lifestyle is consistent and your musculature may not be strong, posterior changes may occur.

Going back to the mind-body connection: This can have an immediate psychological impact on performance and emotional well-being, especially when slouching projects an attitude of depression and low motivation, which can make an individual less secure in their opinions and office perception.

What is one to do? Thankfully, the Swopper can help to improve your posture in a very organic and non-invasive manner, which can have a direct and positive impact on your emotional and physical well-being.

Improved Posture with Swopper

From the beginning of time to now, the body is intended to move, and a moving body is a healthy and happy body. With that thought in mind, if you have not already, it is probably time to give your workspace an ergonomic makeover by investing in a Swopper.

Why? The Swopper naturally keeps your body active in all three dimensions, laterally, frontal and up and down. This constant, yet subtle movement helps to stimulate circulation and increase musculature strength and posture.

By starting to integrate more body movements into your daily life, your quality of life (on a psychological and physical level) naturally improves. Numerous studies confirm the positive relationship between good working conditions and superior well-being.

On a personal level, after thirteen major surgeries, two of which were spinal fusions, I would not risk leaving my body and mind’s well-being in the sit of anything but a Swopper.

~ Jay Cardiello

Jay Cardiello is a Wellness and Fitness Expert who has worked with such people as 50 Cent, Jennifer Lopez, Ryan Seacrest, Kevin Love and Sofia Vargara. Cardiello has also spent time in the professional coaching ranks with such teams as the Tampa Bay Buccaneers and Cincinnati Reds Baseball Organization. Aside from his coaching attributes, Cardiello acts as the SHAPE Fitness Editor at Large and is a Contributing Editor at Muscle & Fitness and Men’s Fitness. As well as the Residential Celebrity Trainer for OK and STAR Magazines. Cardiello is the Co-Founder of Off the Scale (a Prescription Based Health Care Initiative Program to help combat Obesity). He has also authored the book, Cardio Core 4×4 and Founded the 20-Minute Body Weight workout of the JCORE.

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Meet Jay Cardiello – Wellness & Fitness Expert to the Stars

We at Swopper couldn’t be more excited to introduce you to our friend and Swopper ambassador, Jay Cardiello. Jay is a wellness & fitness expert to the stars like 50 Cent, Jennifer Lopez and more. Jay is a huge fan of motion seating and Swopper.

Jay is going to be writing posts for the Swopper blog with his wellness tips, fitness advice and much much more. Here is Jay’s first blog, which tells his very personal story of how he overcame injury.

Jay Cardiello

Hello, my name is Jay Cardiello and welcome to my blog. For the past twenty-years, I have worked as Fitness and Wellness Expert coaching thousands of people improve their lives by breaking down their old patterns that have yielded them from achieving optimal health. I have had the privilege of coaching Business Leaders, Celebrities and Professional Athletes to perform at their top of their game.

Improving people’s lives however came at the cost of an injury. Years, before I had made a commitment to change the lives of others – I first had to learn to resurrect my own.

While competing as a long-jumper for the University of Arkansas Track and Field program, I suffered a major spinal injury. During a routine practice drill, I had over-stepped a landing, which sent a force so powerful into my spine that it caused a severe fracture in my tailbone, while misaligning several discs and vertebras.

The injury took two spinal fusions to fix, while I needed a total of 13 surgeries to reconstruct the damage that I had suffered from the misaligning of my spine.

A few surgeons told me that my athletic career was over and that I would be bound to a rather sedentary lifestyle. One doctor in particular said at best, that I should probably seek a desk career. I hope he reads this blog!

That injury was both a mental and physical turning point for me, which I would later recognize as being the experience that enabled to me to understand the mind and body-from a subjective standpoint. My recovery allowed me to develop powerful “tools of confidence” that I would later need to extract from my coach’s tool box in order to help others achieve optimal mental and physical health.

In my blogs, you will learn about succeeding in personal wellness in a way that makes sense with ideas, tips, programs and positive behavioral changes that are simplistic and attainable. My goal is to show you how to positively change your life without changing your lifestyle. Are you with me?

~ Jay Cardiello

Jay Cardiello is a Wellness and Fitness Expert who has worked with such people as 50 Cent, Jennifer Lopez, Ryan Seacrest, Kevin Love and Sofia Vargara. Cardiello has also spent time in the professional coaching ranks with such teams as the Tampa Bay Buccaneers and Cincinnati Reds Baseball Organization. Aside from his coaching attributes, Cardiello acts as the SHAPE Fitness Editor at Large and is a Contributing Editor at Muscle & Fitness and Men’s Fitness. As well as the Residential Celebrity Trainer for OK and STAR Magazines. Cardiello is the Co-Founder of Off the Scale (a Prescription Based Health Care Initiative Program to help combat Obesity). He has also authored the book, Cardio Core 4×4 and Founded the 20-Minute Body Weight workout of the JCORE.

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How To Stay Fit When You Work An Office Job

Let’s face it. Everyone knows by now how bad it is to be sitting behind a desk all day. But for many 9 to 5’ers, that’s just the reality based on their job requirements.

Unfortunately it’s a catch 22 for many. They want to be more active, but that requires time and usually by the end of the day, the fact that they were inactive all day leaves them with no energy or motivation to be physically active.

So what’s an office worker to do? Obviously, with our Motion Seating chairs (swopper, muvman and 3Dee) we are turning the “in-active office” into the “active office.” We are passionate about the health benefits these chairs can bring to the “ho hum” work day.

In addition to incorporating movement into your day with a motion chair, here are some other tips for how to stay fit when you work an office job.

  1. There’s the 30/30 rule- Every 30 minutes take a 30 second stretch break (or do some fun active bouncing on your swopper!).
  1. Take the stairs not the elevator – unless you work on the 70th floor and you’re already late for work.
  1. Move your printer further away so you have to get up to retrieve your printed items. I have this and love it!! In fact my printer is two offices away!
  1. Drink lots of water out of a refillable bottle that you need to refill at the water cooler down the hall – fill it often throughout the day. I do this as well. It’s a nice break for the eyes from staring at a computer for long periods of time.
  1. Take a lunchtime break outside and go for a walk. The fresh air will do you good as well!

Muvman Stool

  1. Use a height adjustable desk and change your posture often from sitting to standing and everywhere in between (think muvman!)
  1. Walk over and talk to that co-worker vs emailing. This can tackle a number of issues. It can lead to clearer communication, encourage creative dialogue and develop stronger relationships with your co-workers.
  1. Pace around your office when talking on the phone. This can help increase your thought processes and concentration plus burn some extra calories.

Don’t be afraid to try any of these even if you think it makes you look funny. Most likely your employer will applaud you for the efforts. Having healthy employees results in fewer work days lost and as any HR person knows, the cost of absenteeism is staggering.

So Keep On Moving – whether it’s at work or play!!

~ Sandra Bowie, Motion Seating Director

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