Join Dr. Addy and Dr. Jace in this episode of 'The Functional Code' as they explore the long-term health impacts of sedentary office work and provide comprehensive strategies to optimize your workspace ergonomics. Learn practical tips on managing distractions, introducing healthy habits, and using ergonomic furniture and technology. They discuss the science behind pain, performance, and longevity, offering advice on nutrition and exercise. Key topics include assessing joint and muscle issues, exercises for squatting, and strategies to alleviate lower back and leg discomfort. Detailed instructions on incorporating consistent, small movements like wall sits, lunges, and neck exercises are given to prevent posture-related problems. Tips on avoiding carpal tunnel syndrome and maintaining good body mechanics are also covered, making this episode essential for anyone looking to maintain their health and productivity in a digital, sedentary work environment.
Episode 33
Dr. Jace Nybo D.C.
Dr. Addy Knutson D.C.
Guide:
00:00 Introduction to Breath Work and Focus
01:02 Welcome to the Functional Code
01:28 The Ultimate Training for Office Workers
02:22 Understanding the Health Effects of Sitting
03:30 Common Jobs Involving Prolonged Sitting
08:02 Health Risks of Sedentary Behavior
11:30 Optimizing Your Work Environment
13:33 The Impact of Phone Distractions
21:07 Nutritional Support and Breaks
32:00 Ergonomics and Posture
53:13 Understanding Workplace Ergonomics
54:01 Maximizing Your Free Time for Health
54:36 Targeted Body Training for Desk Workers
55:01 24-Hour Work Training Mindset
55:47 Addressing Common Issues from Prolonged Sitting
58:02 Incorporating Movement into Your Day
58:57 Habit Chaining for Better Health
01:06:36 The Importance of Cardiovascular Exercise
01:11:08 Strengthening and Stretching Techniques
01:34:42 Weekly Body Maintenance Routine
01:37:15 Final Thoughts and Recommendations
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