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Corporate

5 Yoga Poses to Reverse the Damage of Your Desk Job

If you’re stuck in the world of cubicles, you know how damaging it can be to your body and overall health. The long hours sitting down with bad posture can wreak havoc on your muscles and joints, leading to muscle pain, back pain, and even constant headaches.

While switching careers isn’t always feasible, you can take steps now to reverse the damage by practising these five yoga poses regularly at home or the office.

They will ease muscle tension, improve circulation throughout your body, and help relieve pain that may be caused by being stuck in your chair all day long.

1) Savasana

An important pose to undo the damage caused by sedentary jobs! It stretches the spine and opens up the chest. Moreover, it eases neck pain and headaches. To do Savasana, simply lie on your back with your feet splayed out and your arms at your sides. Close your eyes and focus on your breath.

2) Setu Bandha Sarvangasana (Bridge Pose)

This yoga posture stretches your neck, spine, chest and hip muscles. Moreover, it eases muscle tension and improves the circulation of blood.

Start by lying flat on your back with your feet flat on the ground and your arms at your sides. Bend your knees and place your feet hip-width apart. Press into your feet and lift your hips off the ground, extending your chest and shoulders. Clasp your hands underneath your body and interlace your fingers.

Hold for five breaths.

3) Matsyasana (Fish Pose)

To do Matsyasana, or Fish Pose, start by lying on your back on a yoga mat with your legs extended in front of you and your arms by your sides.

Press your palms into the mat and slowly arch your back, bringing your head and shoulders off the ground.

Hold this position for a few deep breaths before releasing back to the starting position.

4) Paschimottanasana (Seated Forward Bend)

Paschimottanasana is a seated forward bend that is said to be beneficial for stimulating the abdominal organs, improving digestion, and massaging the spine. This pose can also help to release tension in the back and shoulders.

5) Bhujangasana (Cobra Pose)

Bhujangasana, or Cobra Pose, is a great way to reverse the damage caused by sitting at a desk all day.

This pose helps to open up the chest and shoulders, while also lengthening the spine.

Get on your stomach with your feet hip-width apart and your palms flat on the ground next to your shoulders.

Slowly begin to lift your head and chest off the ground, using your back muscles.

The Bottom Line:

So these are some yoga poses to undo the damage caused by your desk job. If you are looking to learn them, you can join our yoga studio group classes or introduce them to your employees, you can opt for our corporate wellness package that is specially created for busy people like you.

Categories
Corporate

Corporate Wellness Program: How it Can Benefit Your Employees and Your Company

As Malaysia continues to face a worsening health crisis amongst its

population due to a combination of factors such as an unhealthy diet, stress, and a sedentary lifestyle, private companies are taking it upon themselves to help their employees get healthier by offering Corporate Wellness Programs.

These programs encourage employees to make healthier lifestyle choices which ultimately benefits the company as a whole.

Here are just some of the benefits that a Corporate Wellness Program can offer both to your employees and to your company.

Improvement in Overall Well-Being

A corporate wellness program is a long term investment in your employees with the aim to reduce the incidence of sickness and healthcare costs. Employees who feel that the company is interested in their welfare are also more likely to be engaged, productive and happier at work.  

Minimizing Absenteeism/Medical leave

One of the great benefits of an efficient Corporate Wellness Program is a reduction in employee no-shows either due to absenteeism or medical leave. This is not surprising as a healthier workforce will be less likely to fall sick. In fact, 90% of companies with a Corporate Wellness Program reported a reduction in absenteeism rates.

Promoting Employee Engagement

Group activities like fitness challenges, going on walks together, Zumba, circuit training, and meditation will help to make your employees feel more connected both to your company and to their colleagues. In many companies, these activities also serve as a platform for teambuilding thereby increasing teamwork and morale.

Reducing Medical Costs

According to one study, the average cost of health-related absenteeism per major organization is RM2.7 million per year in Malaysia. With a comprehensive Corporate Wellness Program, you can significantly reduce your healthcare spending which means that every dollar you spend on a Wellness Program will eventually pay for itself.

The Bottom Line

A Corporate Wellness Program can be beneficial to your company in more ways than you realize – from reduced medical costs to higher employee retention and morale, lower absenteeism, and the ability to provide perks that can set your company apart from the others in your industry.  

At Life n Fitness, we offer a comprehensive range of Corporate Wellness Programs and fitness classes for businesses of all shapes and sizes. Get in touch now to find out how our Wellness Programs can benefit your employees – and your company.

Categories
Corporate

How to Create an Active Workplace

Are your employees healthy and productive?

Replying to this simple question might feel tricky if you go through the recent studies in this context.

According to one report, Malaysian employees lose over 60 days a year to absenteeism due to poor health and fitness. The more shocking part is that it costs RM20.71 billion annually to Malaysian companies, as reported by another study.

Apart from their personal issues, an average employee is likely to go through work-related issues such as pressure, mental burnout, and sedentary work hours.

So you as an employer take the charge and keep your people happy, active, and healthy with the following steps:

Provide healthy snacks at the office

Offering healthy snacks at the office is a great way to encourage your employees to eat healthier. Not only will they appreciate the gesture, but they’ll also be more likely to make healthier choices when they have healthy options available. A sugar-free granola bar or fruit smoothie can do wonders as an afternoon pick-me-up or as a pre-lunch snack.

Promote walking breaks during work hours

Just because your employees are sitting at desks all day doesn’t mean they can’t get up and move around. In fact, promoting walking breaks during work hours can do wonders for their health.

Encourage exercising after work

A recent study found that employees who exercised for at least 30 minutes after work had lower levels of stress and felt more productive than those who didn’t exercise. Tell them to get active after work by doing yoga, light workout. Or you can opt for a corporate wellness program offered by your local gym.

Encourage them to Stay Hydrated:

Dehydration can make your people vulnerable to a range of health problems such as illness, headache, sleepiness, and low blood pressure.

To prevent dehydration, offer water or iced tea at regular intervals (every hour).

Organize Meditation Sessions:

Meditation is an effective practice when it comes to improving focus and reducing stress.

As an employer, you can offer meditation sessions for your employees as a way to improve their health and well-being. It is easy to set up a session at work because all that is needed is a quiet room or space where employees can be comfortable with minimal distractions.

Let Us Help You Make Your People More Active and Healthy!

At Life n Fitness, we offer a wide range of corporate wellness programs specially tailored to your employees’ needs. Get in touch now to see how we can help you.