I Dare You! By William H Danforth – A Book Review

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Title and Author: I Dare You! by William H. Danforth

Synopsis of Content:

In this mid 20th Century motivational classic the author, a successful businessman and crusader for youth programs in St. Louis, Missouri, William Danforth dares you and any other reader to do great things and to be great. Originally published in 1953 it has been republished by several sources in recent years.

Although the book is aimed at youth and young adults challenging them to become more than they might first believe possible it has motivational value for all ages. Danforth was a strong believer that we limit ourselves and that by seizing opportunity and believing in our virtually unlimited potential we could exceed all expectations, including our own, and dare to be great.

In addition to providing raw motivational material the book discusses seven primary areas, called “dares” where the author challenges the reader to go deeper and strive further in life. They include adventure, accomplishments, strength, creativity, magnetic personality, character, and the willingness to share what you have. These qualities will be recognized as common to most success books and materials published over the past two centuries. What distinguishes Danforth’s little book is his framing his challenge as a dare.

While the attributes which Danforth promotes are found in works by Marsden, Hill and others the daring approach used by this author is unique. It appealed to the young and youthful, whether it be the high school aged children who attended his summer camps or the young men entering the business world.

Readability/Writing Quality:

The Executive Books edition is only 144 pages. It is easy to read, having been aimed at young people. It may appear somewhat na├»ve and simplistic by today’s standards. However the motivational truths in this work are no less true today than they were over 60 years ago.

Notes on Author:

William Danforth was the founder and long time President of the Ralston Purina Company. He also served as President of the American Youth Foundation and was very active in the YMCA. During his summers he devoted his time to training and helping less fortunate young people at summer camps in Michigan and elsewhere. He died in 1956.

Three Great Ideas You Can Use:

1. “Wealth, notoriety, place, and power are no measure of success whatever. The only true measure of success is the ration between what we might have done and what we might have been on the one hand, and the thing we have made and the thing we have mad of ourselves on the other”.

2. Each of us has four hidden giants or resources which we must develop constantly to attain greatness. These include the physical, the mental, the social and the spiritual aspects. To attain a balanced and powerful life you must nourish each of these aspects fully.

3. Continuous learning and improvement are essential to achievement. The author recommends a program of reading not less than one book per month. It will pay you back many times.

Publication Information:

I Dare You! by William H. Danforth. Copyright 2009 by Executive Books in the form presented in their publication. Published by Executive Books, Mechanicsburg, PA.

Over-all Rating for Book: Fair

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Paleo Diet: What Is It?

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Ever since this diet was launched, the question “what is the paleo diet” never ceased to be asked. So if someone asked you “what is the paleo diet?” – the answer would be: paleo diet is short for Paleolithic diet which is also known as the caveman diet. A short introduction to the paleo diet is simply that it is a diet that is based on animal nutrition established during the time of the cavemen. It is a diet so appropriate in a biological sense that it is quite astounding.

The paleolithic diet is not merely a diet; it is a lifestyle that gives emphasis to how our cavemen of ancestors lived and ate. In the past, our ancestors ate foods that were easy to hunt or the foods they could find easily in their location. So, the next question would be: what exactly is paleo diet of today?

If you are not getting a clearer, total understanding of this so-called scavenger diet, then this article is perfect for you to read. Basically, it is about eating what you want – any food that you want – with the only restriction that it has to be in the Paleo food list. And what are the foods belonging in this paleo food list any way?

Meat, fish, chicken, fruits and vegetables belong in the paleo foods list, but those that do not belong are legumes, dairy, dairy products and grains. Salt and sugar are also not in this scavenger diet because our ancestors didn’t have the luxury of having seasonings then in their foods. Basically, they just ate whatever animal they could kill and partnered it with leafy greens.

The only liquids that are accepted in the paleolithic diet are water or coconut water. And in this diet, you are only required to drink water when you are thirsty the same way that you can only eat when you are hungry. Organic green tea is also acceptable since it is less processed and there’s less sugar in it. You are not required to eat at a set time because that’s not how our cavemen brothers lived in the past. They didn’t live to eat at all – they ate to live.

The next question to be asked is: who are the followers of this diet?

Those people who are allergic to dairy and athletes are among the many who are avid paleo dieters. And yes, those people who want to avoid “foreign proteins” at all cost. Those who are also trying to avoid cardiovascular diseases, asthma, high blood pressure and diabetes are following the diet.

There are so many books and internet sites that are talking more and more about the paleo diet. When you have the chance to read up, definitely do, do not stop yourself from learning about the many wonderful benefits this diet can bring to you and your life.

The Paleo diet can improve your body and health in a big way — love the men and women who once walked on this earth, follow their diet!

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Hardwood Floor Refinishing – Do It Yourself Tips

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If you’re lucky enough to find hardwood floors hiding under your tired carpeting, you might feel like covering the wood back up. That’s understandable because refinishing the floors yourself seems like an impossible task.Hardwood floors were a common feature in houses until the 1960s. Before that, having wall-to-wall carpet was considered a luxury upgrade. From the 1970s on, most homes had wall-to-wall carpet in nearly every room. However, tastes change, and over the last couple decades, hardwood floors have once again become fashionable and desirable. Oftentimes, when I’m talking with someone about fixing houses, they ask if refinishing hardwood floors is something they can do themselves. Unless the person has a physical reason why they can’t do it, I generally say yes. However, I also remind them that redoing hardwood floors takes a great deal of time, sweat, and elbow grease.

As a general rule, floors of fifty square feet or less can be sanded by hand, but for any floor larger than that, rent or buy a small orbital sander. Everything necessary for doing it yourself will be available at your local hardware store. You can buy a pretty good electric sander nowadays for less than $100, which can be a good investment, especially if you’re planning to work on your home on a regular basis.The first layer to be removed is often a thick wax coating, followed by a coat of either polyurethane or varnish. A heavy duty commercial wax stripper can remove the wax, and then a lacquer thinner or acetone can be wiped on to prepare the wood for the next step. If there are any carpet tacks or pieces of old nails in the wood, remove them first. The remnant of a nail can tear up sandpaper, damage a sanding pad, and do serious damage to the palm of your hand, so check carefully to make sure all remnants of tacks and nails are gone before you begin sanding. Fill all nail holes with a quality wood filler, matching the color as closely as you can, and let it dry. Then you’re ready to begin sanding the floor with 220-grit sandpaper, whether by hand or with a sander. When you’re done sanding, wipe the entire floor with a damp cloth to remove as much sanding dust as possible. Damp cloths work better than vacuum cleaners. Let the floor dry, and then wipe it again with a tack rag, which is a cloth impregnated with resin to pick up fine dust particles. Again, your local hardware store will have what you need.After the floor is as clean as you can get it, apply three coats of polyurethane with a paint pad, allowing each coat to dry thoroughly, lightly sanding with 220-grit paper, and wiping the floor with a damp cloth and a tack rag between coats. If you prefer an old-fashioned finish, you can use a 50/50 mixture of linseed oil and mineral spirits and then wax the floors with beeswax or paste wax. Take caution with the chemical mixture and the rags because they can catch on fire.

You can refinish hardwood floors yourself. It just takes time and effort–and a good set of kneepads wouldn’t hurt, either! Once you finish, you’ll have a gorgeous floor to be proud of and ready for that next “do it yourself” project–perhaps the next room with hardwood floors.

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The New Diablo Blanco Red Leopard Gecko

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There is a new breed of leopards known as the Diablo Blanco which is genetically a pattern-less gecko with a complete red-eye. This new red-eye leopard gecko or the Diablo Blanco may or may not be all completely red, some possess only with one or more eyes being 50% of the solid red and the other one acquires the solid red color in both eyes.

Actually this new morph called the Diablo Blanco has three eye variations and only two body variants. As of now there are only two categories of this kind: the Blanco’s and the Diablo Blanco.

The Blanco is also a genetically pattern-less gecko, only they have the normal colored eyes of an albino. The head, body, and tail color is white. Although some Blanco’s may possess a yellowish color in their body, it may be totally wiped out through selective breeding of the next generation.

The other category is called the Diablo Blanco, this variety possess the complete or partial red-eyed color leopard gecko. Just like the raptor morph, there can also be a snake-eyed Diablo Blanco. That would mean that there could be one or more eyes that will have only half of the solid red color and there could also be a gecko with the two eyes being solid red. The best quality of this morph may possess a complete white skin from head to tail with two vividly solid red eyes.

How did these breed came about?

This is the result of cross breeding of the snowy white Tremper Albino “Blazing Blizzard” females with the best raptor male available as well as breeding those het offspring together. It is definitely not the cross breeding of two Blazing Blizzard’s with a pure Blizzard and miraculously came up with a new variety of a red-eye morph. Never yet in the history has that, two Blazing Blizzard geckos produced an all red-eyed leopards.

The Diablo Blanco variety, act as a recessive trait just like the other albino morph. When mixed together, they will produce the same characteristics, traits, and appearance of that of the parents.

The New Diablo Blanco red-eye leopard gecko is a new variety from trial breeding of hobbyist. With patience and painstaking observation of their pets they have finally produced a beautiful flawless white with the possibility of having two solid red eyes lizards. Producing your own new gecko variety greatly depends on your creativity. Study about these reptiles and try to cross-bred it yourself and be able to produce a unique and beautiful variety that can be called your own.

Find out more about this red-eyed leopard geckos; how to care for them and what to feed them. Are they the same with other leopard geckos?

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Air Swimmers Remote Control Flying Clownfish

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Are you thinking of something   unique  that you and your children can do on your child’s special day? Well, here is something that you will surely enjoy. You heard it right! Children as well as adults will enjoy this one of a kind children’s toy. This is the Air Swimmers remote control flying clownfish. From the word itself, this radio control toy clownfish is a  unique  kind of toy that will sure increase the excitement in your children’s party as well as for teenagers and adults. You can also have this children’s toy as a part of your weekend leisure indoors or a fun day in your backyard.

The remote control flying clownfish is very durable when it comes to the materials used to create this toy. Here are some of the features that this radio control toy clownfish has and the things that you will surely enjoy when you purchased your own Air swimmers’ flying clownfish.

This remote control toy clownfish is made out of nylon which makes it bounce from wall to wall to decrease the chance of it to be broken. This is one of the best feature of this radio control toy clownfish as it will always be a good choice to buy a children’s toy that you are sure to be safe for children.

The Air swimmers remote control flying clownfish can also be inflated several times and you just need to have four triple A size batteries to keep it working. What is good about this radio control toy clownfish is that it can stay inflated for almost two weeks which means double the fun that you will get out of it. As it is also working with batteries, that means that you can save much from electricity unlike other children’s toy that requires electricity; it is also safer for your children.

Another feature of the radio control flying clownfish that will leave you amazed is that of its size. If you have not yet seen one then you might imagine this children’s toy to be about 15 inches wide and maybe 10-15 inches tall but you are wrong. this radio control toy clownfish is 36 inches tall and 57 inches in its width. Are you excited already for this? Can you now imagine how big this flying clownfish is?

This remote control toy clownfish can move 360 degrees up, down, side to side and can be controlled for almost 40 feet away from you. This is a great start of a fun party.

The remote control flying clownfish is not just for children as you can see even teenagers and adults can have fun with this  unique  toy. You can play with it indoors, even in the mall; play pranks with your friends and just have fun with this huge flying clownfish. Be ready for a fun-filled party with this remote control toy clownfish, so what are you waiting for? Get your own Air swimmers remote control flying clownfish now!

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Dish Network Vs Direct TV

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When it comes to satellite television programming, your choice usually comes down to Dish Network vs Direct TV. By comparing these two satellite television providers, you can find the one that works best for you and your television viewing, so that you make the most of the money that you spend. Where do you begin your comparison of Dish Network vs Direct TV?

You will first want to compare the number of channels and the type of channels that are offered from each satellite provider.

Here is the basic rundown of the offerings of each service. For around $40 per month, Dish Network offers a satellite package of 100 top channels with the local channels. For the same amount, Direct TV offers a package of 140 top channels and includes 50 XM Satellite radio channels as well. This price for the Direct TV includes local channels as well.

By comparing the offerings for each price that fits your budget, you can find the right satellite provider for you and your needs.

Another comparison that you will want to make is the price of the components that are needed to get the satellite programming.

For the most part, these components are offered free if you sign up for service for a particular length of time, but sometimes there is a rental fee that is associated with components, which can cause your monthly fee to be more than the programming cost.

Be sure that you read the fine print of your contract to be sure that you completely understand the terms, so that there will not be any surprises.

Customer service is much the same for both companies. They each offer a 24 hour a day, seven days a week customer service line, which will allow you to get in touch with them any time that you need it.

Dish Network is ranked #1 in customer service for cable and satellite providers, but Direct TV is right behind them at #2. This shows you how much they value their customers and work to keep them happy versus cable providers.

One thing that Direct TV offers you that Dish Network doesn’t is some really cool sports viewing ability. This does cost extra, but the bird’s eye view and extra features that you get from these packages may be well worth the additional cost.

The sports that offer you these amazing views are NASCAR, NBA basketball, major league baseball, NFL football, hockey, and more. If you are a sports fanatic, then you will want to consider Direct TV for this programming.

When comparing Dish Network vs Direct TV, you will want to include those parts of television viewing or features that are important to you. If price is your main consideration, then use this as the main comparison. If sports are your thing, then use sports as your main comparison.

By customizing your comparisons to your viewing and needs, you will find the right satellite programming option for you and your needs.

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Papo Dilophosaurus Dinosaur Model Reviewed

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Papo Dilophosaurus Dinosaur Model Reviewed

Papo, the France based manufacturer of figures and replicas have added a Dilophosaurus dinosaur model to their prehistoric animal model range and very good it is too. A member of the coelophysid group of Theropods, this lithe, agile hunter was probably the apex predator in Early Jurassic environments. Scientists have estimated that this carnivore could have reached lengths in excess of six metres. It may have weighed over five hundred kilogrammes, that’s twice as heavy as an African lion (Panthero leo).

Almost a Quadrupedal Pose

Although most definitely a biped, Dilophosaurus did have relatively long arms. The arms were much longer than those of later Theropods. The Papo figure has been balanced on its hind legs but as the body is bent forwards the right hand with its three-fingered claws is also touching the ground. This is a more than acceptable stance for a dinosaur model and it permits the design team to keep the hind feet of their replica in proportion to the rest of the animal whilst still permitting it to balance.

Lots of Detail and Beautiful Painting

Papo have made sure that they include lots of fine detail. Individual scales can be picked out along the flanks and the patterning continues onto the belly, which is not found in cheaper dinosaur models. There is a row of triangular scales running from the top of the head down the slender neck and there is even a tiny, white-painted row of scales running down under the jaw. The famous double head crest of this dinosaur has been painted a vivid crimson colour. Obviously, the artists at Papo believe that this thin crest served no defensive or aggressive role, but that it was probably used for visual communication amongst Dilophosaurs. The rest of the model is painted a dark tan colour with flashes of blue set out in a stripe pattern across the legs, the flank and along the back.

To Scale with Other Replicas

The model measures around 14cm in length, but as the tail curls around the body, it is actually much bigger than that, measuring around 18 to 19 centimetres in length. As Dilophosaurus (D. wetherilli) is estimated to have reached lengths around six and a half metres, we estimate that this figure is in approximately 1:34 scale. Size wise it fits very well alongside two other Papo Jurassic dinosaur figures, the Allosaurus and the plant-eating Stegosaurus.

Details Around the Mouth

Unlike other predatory dinosaur models made by Papo, the jaw is not articulated, it does not open. However, this is more than made up for by the superb details that can be seen around the mouth. The distinctive curve in the premaxilla of this dinosaur is present and individual teeth have been skilfully painted – all credit to the production team.

This is an excellent dinosaur model, one that will prove popular with collectors and young dinosaur fans – highly recommended.

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Measure of Success: Ergonomics and RSIs, RMIs, and CTDs

Countless numbers of companies and work sites have embraced ergonomics beyond what was asked of them. Strategies vary from simple to complex, but has the return been worth the investment? The Occupational Safety and Health Administration (OSHA) has compiled case after case exemplifying companies who have presented a problem, an ergonomic solution, and the success of the solution with some impressive results. This article will focus on companies making changes to address Repetitive Stress/Strain Injury (including Carpal Tunnel Syndrome), Repetitive Motion Injury, and Cumulative Trauma Disorder.

  • Advanced Filtration Systems Inc. in Illinois looked closely at a job that was resulting in many Carpal Tunnel Syndrome (CTS) diagnoses in their employees, 2 of who required surgery. Their filter inspection process required employees to use an extended pinch grip and turn their wrists to manually manipulate and inspect filter items coming off a chain conveyor. Aside from the conveyor, the process was completely manual. By implementing robots and a different conveyor, the process became 95% automated. The results? No Carpal Tunnel Cases had been reported since the change at the time of report. Additionally, the product defect rate decreased and employee morale increased significantly. This change earned the company an award from the Director of OSHA’s Region V office along with publicity and recognition in the written media.
  • Sun Microsystems, Inc. in California experienced a high number of Repetitive Motion Injuries (RMIs) in employees in the early ’90s. By 1993, the disability claims were around 300. Reeling from the cost of the claims and loss in productivity, the company purchased ergonomic equipment and furniture as well as implemented training and workstation assessments to employees who requested them. As a result, despite major growth in number of employees, between 1993 and 2002, the number of claims dropped from 300 to 50. The total cost that had exceeded $1.5 million in 1992 dropped to less than $100,000 in 2002. Additionally, the average cost to close a disability claim of a work-related musculoskeletal disorder went from over $12,000 in ’92 to $2500 in ’02.
  • Duracell, located in Georgia, recognized that Cumulative Trauma Disorders (CTDs) were a whopping 35% of their recordable injuries over a 4-year period. Setting a goal to reduce CTDs by 50%, the company formed a committee to tackle the problem. After much research of data and cost, the committee implemented improvements including automation, work height adjustments, redesign of workstations, ergonomic furniture, and several other solutions. By using these methods and maintaining a comprehensive ergonomics program, Duracell reduced CTD incidents by 90% and total accident rates by 81%.
  • Siemens VDO Automotive in Michigan found that 43% of their 250 office workers were complaining of CTDs in their back, shoulders, elbows, and fingers. Evaluating each workstation, Siemens provided ergonomic support for chairs and computer workstations, training on ergonomics and back safety, and frequent exercise breaks. Two years after the implementation, not a single CTD-related lost time incident had occurred. They estimated a savings of 20,000 hours per year that had previously been lost to doctor visits, time off, and pain.
  • Blue Cross Blue Shield of Kansas reported 103 CTD-related claims in 1991 costing over $500,000. The company shifted its entire focus on employee health and made nearly 30 changes. Some of them include: purchasing ergonomic furniture and accessories, ongoing education of employees on ergonomics, installing health stations, designing and building equipment necessary for workstation comfort when such equipment can’t be found, and exercise or stretch programs. By 2002, CTD/RSI claims had fallen from 103 to 52, resulting in cost plummets from $526,000 to $137,000.

The most aggressive and successful programs are ongoing and involve leadership, hazard analysis and control, follow-up, training, and even working with nurses or physical therapists to manage early symptoms of RSIs or CTDs. Workstation analysis and education are consistent in ergonomic improvements. Overall, the results are dramatic and positively affect the number of claims reported, productivity, and employee morale.

Hand Crank Shortwave Radio

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You need to own a hand crank short wave radio. While these shortwave radios may seem to some like novelties, they can save your life in an emergency. A shortwave radio isn’t just some AM/FM radio, it picks up a variety of shortwave radio signals. These can include but aren’t limited to weather stations, news broad casts, and even signals from other parts of the country and the world. While you may not think of these as important, in an emergency, these radios and stations can be your only link to the outside world.

A hand crank short wave radio has many different power options today. What the hand crank does is every time you turn the crank, the mechanical energy is instantly turned into electrical energy, enough to power the radio itself, and even to charge up the rechargeable batteries. Because the cranking technology has improved so much over the last few decades, turning the crank just a few minutes can power the radio continuously for more than two hours without interruption. They can also use batteries, and when there is power, plugged into the wall outlets.

The real purpose of a hand crank shortwave radio is for if you are stranded, whether on land or at sea, or if you are in the middle of some kind of natural or man made disaster. No matter what the situation, chances are there isn’t going to be any electrical power, and any kind of regular electronic device isn’t going to work. This is where the hand crank action comes into play. In many cases, evacuation procedures are going to be announced over short wave radios from emergency services. They may tell you that help is on the way, where to go, and even what to do until help arrives. In the case of flooding, storms, or tornadoes there can be more important information given on how long the storm is going to last, or how much more inclement weather is on the way. Without this vital information, you could be headed for an even more dangerous situation, or even stranded for longer, because you didn’t know where to go or what to do.

It is important that you keep a hand crank shortwave radio in many different places. You should have shortwave radios in your home, vehicle, and if you own an RV or a boat, you should have one in these as well. You just never know where an emergency will strike, and having one at home while you are stranded in the middle of nowhere doesn’t do you any good.

Just as a hand crank shortwave radio can save your life, you also have to buy the right shortwave radios as well. There are many different brands and models of these radios, and they come in a varying prices. While there many different models, not all of them are the same. The first thing you need to think about when choosing one of these radios is what your needs are. If you just want one to listen to music on the go without having to lug around a bunch of batteries, then cheaper models are a decent choice. One of these is the Eton FR 150. This radio is small and compact, and has very minimal options. Because of this, the cost is quite low.

For hand crank shortwave radio options, where you need access to multiples channels, and emergency bands, more expensive shortwave radios are a better option. This is because they have a better quality sound, and are able to pull in more channels and stations. They have better batteries, and their cranking mechanisms last far longer than cheaper models. Even so, a good radio shouldn’t cost you more than fifty to a hundred dollars.

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10 Health Problems Caused by Computer Use and How to Win Them

If you might spend more than 6 hours per day sitting in front of a computer either for work or pleasure, then it is a high time to self-educate on relevant health-related problems and solutions to be taken.

Regular computer use could be the source of significant health depression due to:

  • Prolonged sitting position which causes strain in muscles, nerves and blood vessels;
  • Poor posture triggering bone and organ displacements as well as bad blood flow;
  • Inappropriate working conditions and environment, including inappropriately adjusted computer/chair/table position, a flickering screen glare and poor eating habits affecting our metabolic reactions and relevant health dysfunctions;
  • Lack of face-to-face human interaction inclining oneself to cyber addiction, depression as well as psychosomatic reactions.

Fortunately, preventive measures as well as an initial treatment of all the health issues caused by a computer use could be taken on a daily basis, including easy-to-do office exercises.

Health Issues Caused by Computer Use

A sedentary way of life spent in front of a computer screen causes many health problems. The welcome news is that anyone could perform preventive measures to get rid of the symptoms and avoid the diseases caused by prolonged sitting and computer screen glare. Let’s begin by learning all the risks:

1. Neck, Shoulder and Back Pain

These are common problems occurring due to sedentary way of life. If to investigate the background causes of neck, shoulder and back pain (sometimes even leg pain) of white-collars, poor muscle tone, sandwiched nerves, and poor blood circulation are the most widely spread ones. For example, weak spine muscles could lead to vertebral displacements, which in turn might clench nerves or blood vessels causing terrible back pain and other health issues.

2. Computer Vision Syndrome

CVS or Digital Eye Strain is not one specific eye problem. This health problem encompasses a whole range of eye strain and pain issues experienced by computer users: double vision, irritated red eyes, wet or dry eyes, etc. The symptoms mentioned could be caused by poor lighting, a digital screen glare, improper viewing distances, poor seating posture, uncorrected vision problems, a combination of the factors (American Optometric Association [AOA], n.d.).

3. Carpal Tunnel Syndrome

National Institute of Neurological Disorders and Stroke, USA, gives the following description: carpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the palm of the hand, becomes pressed or squeezed at the wrist (NINDS Carpal Tunnel Syndrome Information Page, 2016).

Namely, a painful progressive condition caused by the compression of a key nerve in a wrist is another health issue caused by prolonged computer use, data-entry personnel being at a great risk of acquiring it.

4. Repetitive Strain Injury

RSI is a general term used to describe the pain felt in muscles, nerves and tendons caused by repetitive movement and overuse. The condition mostly affects parts of the upper body: forearms and elbows, wrists and hands, neck and shoulders (National Health Service [NHS], 2016).

5. Metabolic Disorders

Dr. Mercola, an osteopathic physician and New York Times bestselling author, suggests that prolonged sitting is linked to weight gain and associated biochemical changes, such as alterations in hormones, metabolic dysfunction, leptin dysfunction, and inflammation – all of which could promote cancer (Mercola, 2015).

A simple example of a relevant metabolic disorder could be explained by the following logical chain: prolonged sitting causes mushy abdominal muscles, these in turn lead to varied stomach problems triggering obesity, which prevents from proper breathing and triggers other issues.

6. Heart Diseases

Sedentary lifestyle with its lack of physical activity depresses our muscles. Weak muscles burn less fat. Relevantly, blood flows more sluggishly, allowing fat acids to clog easily the heart vessels. When our body’s need for oxygen transmitted with blood is not being met, apart from minor problems (e.g. occasional arrhythmia), lethal consequences might happen (heart attack and stroke).

7. Brain Blood Circulation Loss

Our brain metabolism might dysfunction due to sedentary way of life. The brain of a healthy individual receives 15% of cardiac blood output and uses 20% of total body oxygen and 25% of total body glucose (Zauner, & Muizelaar, 1997). Accordingly, blood pressure loss across cerebral circulation possibly triggered by heart diseases or other reasons of bad blood flow leads to neurotransmitters’ dysfunction, which are the brain chemicals that communicate information throughout our brain and body. This imbalance can also cause headaches, affect sleep and mood, as well as cause adverse health problems.

8. Leg Degeneration

Legs might also suffer from prolonged sitting. Varicose veins and blood clots could be caused by poor blood circulation in legs. Moreover, weak bones and even hip problems could be the results of poor motion and sedentary habits. All these affect our overall sustaining power and might lead to often fractures when falling.

9. Cyber Addiction

This is a psychological disorder connected with the computer use addiction. Our cognitive abilities decrease, if every single activity is performed through the Internet: shopping, banking, socializing, etc. What is more, cyber addicted people experience a decrease in concentration and focus when doing work off the computer, which makes it very uncomfortable and even dangerous for the society they interact in.

10. Depression

Mental stresses and constant work overloads lead to depressions of the office staff. When the deadline for a project is close, it gets hard to take a break from computer work routine, which involves mental stress. If no preventive measures for improving one’s spirit condition are taken, the rising depression might also cause physical harm.

Ways to Relieve the Symptoms and Prevent the Diseases

It is never late to start caring about yourself! Whether you are an office employee or just use your PC on a daily basis for education or pleasure for prolonged time, the below mentioned ways of preventing computer use problems might be very handy:

1. Back, Neck and Shoulders Strain and Pain Minimization

To minimize pain and strain in your back, neck and shoulders after prolonged sitting, the following measures are required:

  • Repeated physical exercises,
  • Properly adjusted working environment,
  • Proper seating posture,
  • Regular breaks.

UCLA Spine Center highlights that “No matter how comfortable you are at your desk, prolonged, static posture is not good for your back. Try to remember to stand, stretch and walk at least a minute or two every half hour… ” (Ergonomics for Prolonged Sitting, n.d.).

2. Overcome Computer Vision Syndrome

It’s not so difficult to arrange appropriate working conditions to prevent CVS. According to already mentioned American Optometric Association, the actions to be taken are:

  • distribute light with a desk lamp;
  • put a monitor glare filter,
  • position your monitor appropriately – slightly below eye level, about 20 to 28 inches away from the face;
  • you shouldn’t strain your eyes to see the screen;
  • look away from the screen every 20 min (American Optometric Association [AOA], n.d.).

3. Prevent / Decrease Carpel Tunnel Syndrome

The initial treatment of CTS, according to American National Institute of Neurological Disorders and Stroke, generally involves resting the affected hand and wrist (NINDS Carpal Tunnel Syndrome Information Page, 2016). Repeated but light exercises might help as preventive measures. For example, a compressed key nerve in your wrist could be prevented by circular wrist movements performed on repeated occasions during a working day.

4. Decrease Repetitive Strain Injury

It is a fact that an inappropriate posture or prolonged activities performed in an awkward position increase the risk of acquiring a strain in muscles or nerves. The first step in preventing the strain injury (which might be pre-diagnosed based on the repetitive pain in muscles or tendons) is to identify and modify the task or activity that is causing the symptoms (National Health Service [NHS], 2016). Breaks from same type activities also help (e.g.walking to your colleague’s desk instead of sending a message), as well as seating position posture improvement.

5. Improve Metabolism

Our metabolic ability is the basis for digestion, immunity and overall physical strengths. To improve three main purposes of metabolism – the conversion of food to energy to run cellular processes, the conversion of food to building materials for proteins/lipids/nucleic acids, and the elimination of intracellular wastes – it is advisable by doctors to follow five easy rules when working in-office:

  • Performing easy physical exercises on a regular basis,
  • Regular healthy food eating,
  • Regular water or tea drinking,
  • Fresh air breathing,
  • Working in a comfortably adjusted environment, including good posture facilities.

6. Heart Stresses Avoidance

It has been estimated that 80% of heart disease and stroke events may be prevented by lifestyle changes and education, as highlighted by American Heart Association (Heart Disease Statistics at a Glance, n.d.). Cardiovascular therapy includes healthy and regular eating, balanced physical activity and regular oxygen intake, as well as avoidance of tobacco and extreme heat or cold temperatures, limited alcohol intake, and mental health maintenance. Considering office employees, occasional meditation, regular tea breaks combined with stairs instead of elevator / fruit instead of cigarette choices might serve as a relevant therapy.

7. Brain Normal Blood Circulation Maintenance

Our brain controls all physical, chemical and mental functions of our bodies. That is why, any brain metabolism risks should be minimized right in advance. As cited by National Center for Biotechnology Information, the importance of auto-regulation of cerebral blood flow that is ensured by constant blood supply and water homeostasis (Cipolla, 2009). To support these processes, one should maintain blood pressure and strengthen blood vessels by balanced physical activities, proper healthy food diet and fresh air oxygenation.

8. Leg Power Generation

Not to let our leg muscles to degenerate, regular physical activities should be performed on a daily basis. In one of the Forbes journal articles, it is mentioned that eight hours of sitting in an office plus sedentary evening recreation like watching TV – is a recipe for ruin. A survey performed by the National Center for Chronic Disease Prevention and Health Promotion states that nearly 50% of adults in the U.S. admit they do not engage in the suggested 30 minutes, five days a week of moderate physical activity or the suggested 20 minutes, three times a week of vigorous activity (How much physical activity do adults need, n.d).

9. Winning Cyber Addiction

The first step to win the cyber addiction is to get aware of how much time is really being spent on computer distractive activities like Facebook, Twitter, etc. Computer monitoring software that tracks the Internet and software use might get very handy in analyzing one’s computer use habits. When the data is received, there should be applied some way outs of the addiction. Among others, simple face-to-face human interaction cures the case, as well as fresh air walks and paper publications reading.

10. Overcome Depression

Psychologists suggest the low mood state might affect physical body functions, depressed people experiencing: appetite loss or overeating, concentrating or remembering problems, insomnia or excessive sleeping, fatigue, digestive problems, reduced energy level and many others. To prevent both physical and mental health stresses, – mental therapy, meditation, and spiritual exercises could be performed. Individual approach is advisable here: listen to your favorite music, watch or read humorous stuff, or even perform yoga exercises as a short break to your working routine!

Examples of Easy Office Remedies

Why don’t some people invest even minimal efforts in preventing computer use and sedentary lifestyle health problems? The answer is quite clear: we’re human beings who are sometimes lazy or even unmindful about regular exercises, and… sometimes too stressed to care about ourselves.

Here are some examples of these simple exercises suitable for offices, – developed to maintain and improve your health while working with a computer:

1. Easy physical exercises:

Example 1 – According to physicians, the right posture cures 70% of health problems caused by long sitting. The rule “90-90-90 degrees of body posture while sitting in front of a computer” is the key to a healthy body!

Example 2 – To cure down back problems: sit upright, grasp the left knee, lift left leg off the floor, bend forward (curling the back), bring your nose toward the knee. Repeat 3 – 5 times. Repeat with right leg.

2. Mental Stress Minimization:

Example 1 – Relaxing (or meditating) just three times per day, five minutes each time, will significantly harmonize your inner state. All you need, is to simply sit down comfortably and relax observing calming pictures of nature.

Example 2 – Release stress and generate some energy with a quick-seated dance when no one is looking while having a few minutes break of listening to your favorite music!

3. Natural Advice for Computer Use Harm Decrease:

Example 1 – When sitting for a long time in front of a computer, muscles burn less fat and blood flows sluggishly, allowing fat acids to more easily clog the heart. Allow fresh air into the room to provide your body with oxygen.

Example 2 – Decrease in concentration and focus when doing hourly work on a computer is treated by a short walk to your canteen for a cup of green tea or an apple.

If one does not care about preventing sedentary life problems OR s/he simply forgets to perform regular physical or mental exercises to overcome health issues, it may affect the overall quality of life. This might include enumerated health problems, consequent relationships issues and low work performance abilities (decreased productivity and increased number of professional errors caused by physical fatigue and health stresses). That is why, to live a full life, do not forget to take care about yourselves!

References

American Heart Association. (n.d.). Heart Disease Statistics at a Glance.

American Optometric Association. (n.d.). Computer Vision Syndrome.

Cipolla, M.J. (2009). The Cerebral Circulation. In Morgan & Claypool Life Sciences (Ed.).

Mercola, J. (2015). Here’s What Sitting Too Long Does to Your Body.

National Center for Chronic Disease Prevention and Health Promotion. (n.d.). How much physical activity do adults need?

National Health Service. (2016). Repetitive strain injury.

National Institute of Neurological Disorders and Stroke. (2016). NINDS Carpal Tunnel Syndrome Information Page.

UCLA Spine Center. (n.d.). Ergonomics for Prolonged Sitting.

Zauner, A., & Muizelaar J.P. (1997). Brain Metabolism and Cerebral Blood Flow. In Chapman & Hall (Ed.).