Issue #85: Top 10 Tips to Create a Thrive25-Approved Workstation
Good morning. It's Wednesday, December 14th. Today marks 50 years since we last walked on the moon. Eugene Cernan of Apollo 17 performed the last moonwalk (until Michael). NASA launched a new multi-billion dollar rocket last month as a test flight around the celestial object...expectations are humans will return to the celestial object in 2024.
“A good stance and posture reflect a proper state of mind.”
From the Lab: Don't Look Down
Take Action: Thrive25 Approved Workstation
Speed Read: What to do With Your Billions?
Wednesday Weights: Curls & Side Planks
What We're Reading: The Supple Leopard
Your head goes from its actual weight of 10 lbs up to 40 lbs when you shift it forward to look down at paper or keyboard significantly below your eye level. Doing this for long periods of time creates massive strain on neck & spine. (Cleveland Clinic)
From the Lab
So those exercises from yesterday (Issue #84) are great to reset the lower back, but…
how can we prevent ourselves from getting in knots to begin with?
Let’s start with where most of us spend a majority of the day - our desk.
Whether in an office or at home, work happens online. That means sitting, hunched shoulders, looking down, and constant typing.
Just looking down 15 degrees at a computer puts 20 lbs of pressure on our neck & back.
These blocks of hours will make or break our mobility + alignment.
Take Action
With an ode to David Letterman - here are our Top 10 tips to create a Thrive25-approved workstation:
Raise Computer Screen to Eye Level to prevent stress on your neck and back.
If you use two screens, put your primary screen directly in front of you.
Every 2-3 weeks, move your secondary screen from one side of desk to the other to even out your spine and neck.
Get a wireless keyboard so that whether sitting or standing, when typing your forearms should be at a 90 degree angel (parallel to the ground).
Consider a wireless, ergonomic mouse to prevent carpal tunnel.
If sitting, keep your legs at a 90 degree angle to support your pelvis and back.
Invest in an ergonomic chair - they can be pricey, but just like your mattress consider how much time you spend in it.
Get a sit-stand desk* so that you can change position every 20-30 minutes. I'll say it again - move every 20-30 minutes!.
When standing, make sure you don’t roll into the arches of your foot, keep a strong position (see Issue #83), consider a standing anti-fatigue mat.
Keeping 20% tension in your glutes is tough, consider getting a step or stool for the Captain Morgan’s pose to give your body a break without compressing your spine.
Trust me - these small changes will make a massive difference when it comes to your energy, your productivity, and most importantly your long-term health.
*No affiliation, but absolutely love the company Fully (B-Corp) when it comes the best sit-stand desk.
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Speed Read
Health & Longevity in the News
How’s Your Metabolic Health?: Metabolic dysfunction comes in many forms and builds over time. Do you experience low energy, brain fog, mood changes, acne or have trouble losing weight - you might need to look at your metabolic health. To combat this - get sleep, exercise more regularly, adjust the amount/type of carbs you eat, and seek help if needed. (Levels)
Argentina Headed to the WC Finals!: They’re celebrating in Buenos Aires, as the La Albiceleste outclassed Croatia 3-0 on Tuesday. Sunday will be their 6th Finals appearance and an opportunity for their 3rd title. It’s also an opportunity for Messi to cement his legacy as a national hero alongside Maradona. (FOX)
You’ve Made Billions, Now What?: Some high-profile franchises are on the market. Wall Street Journal’s Jason Gay takes you on a riotous 6-min thought exercise after you’ve made billions from inventing a silent pickleball. Which franchise would you buy? (WSJ)
Wednesday Weights
Ever done a kneeling curl to press or a side plank row? Today we've got some combo exercises for you - enjoy!
Click HERE to view the workout on our YouTube channel.
Workout and video courtesy of Connor J. Obrochta. Check out all of Connor's workouts on Playbook!
What We’re Reading
This might feel like a textbook (it is almost 500 pages), but it's the quintessential guide to mobility and alignment. You'll find both the science and the exercises for your entire body. It talks about how we normally compromise our movement and the impact that has on our health - with step-by-step details to make sure we get back to living our best life with a full range of motion for all muscles and joints. Whether you read the whole thing, use it as a reference book, or commit to bodywork every day - this book should be in your house.
PRO TIP: Go with the hardcover, not the kindle version.
Thanks for joining us today!
Check out the latest workout videos on our YouTube channel
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Why Thrive25
We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
This newsletter is for you and we truly value your feedback. Never hesitate to reach out to us at team@thrive25.com.
To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.