Small steps. Big impact.


5 Ways To Stretch It Out At Your Desk

| Leave a comment

5 Ways to Stretch at Your Desk

It’s no secret, sitting at a desk all day is tough on your health. That’s why it’s so important to add in a daily dose of standing and stretching. But if you have an office job, it can be tricky to take those breaks. The solution: Set a calendar alert for yourself as a reminder to stand for one to three minutes every half hour. Better yet, mix things up with various stretches to ease the tension from sitting. Here are five ideas you can do right at your work station.


Stretch your Shoulders out

  • Place one hand under your opposite elbow.
  • Lift your elbow and stretch it across your chest while keeping the rest of your body still.
  • Hold for 15 to 30 seconds.
  • Repeat with the other arm.


Lift those Legs

  • Sitting in your chair, hold on to the armrests, engage your core, and extend both of your legs off the ground.
  • Alternate between flexing and pointing your toes five times.
  • Release your legs and repeat until you feel the burn—even in your abs!


Talk to the Hand

  • Extend one arm out in front of you with your palm facing outward (like you’re saying, “talk to the hand”).
  • Use your other hand to pull your fingers back toward you and hold for five breaths.
  • Next, point your fingers toward the ground, push your fingers toward you, and hold.
  • Repeat with the other hand.


The Bobblehead

  • Face straight ahead and tilt your head towards your ear, making sure not to move your shoulder.
  • Hold the stretch for 15-30 seconds, then return your head to the starting position and relax.
  • Repeat on the other side.


Do the Twist

  • Sit up straight and place your right hand on the back of your chair.
  • Twist your body to the right and hold.
  • Now, do the same on the left side and hold.


Got a desk-friendly stretching idea? Share it with us in the comments!


Learn more about how Fitbit Wellness can help your company develop a great wellness program, create engaging challenges, and improve employee health.

Sleep Tight: How to Make Your Room Sleep-Friendly


How sleep-friendly is your room?

This week’s #HealthyHabit challenges have been focused around getting better sleep. Good sleep habits have been linked to better weight control and even an improved mood, not to mention giving you more energy to get out and exercise the next day, so it’s an important (and often overlooked) piece of your overall health.

Today’s challenge was to make your room sleep-friendly by lowering the temperature in your room. You don’t want to make it so cold that you can’t sleep, but studies have shown that being too warm can disrupt your sleep. A cool room and a comfortable bed is ideal, according to this Time article.

There are other ways to make your room sleep-friendly as well. Here are just a few actions you can do tonight if you want to turn your better place to get your rest:

read more

Fitbit Healthy Habits: Week 2


Creating a healthy lifestyle is always worth it, but never easy. It can be tempting to try and tackle every every unhealthy thing in your life all at once. But studies have shown that our willpower is finite, so trying to change too many of your habits at once will at the very least make you exhausted, and at most cause you to burn out on staying healthy earlier. So we’d like to challenge each and every reader with bite-sized daily tips in the Fitbit #HealthyHabits challenge!

Healthy Habits Week 2: Nutrition

Week 1 is already over in the Fitbit Healthy Habits challenge! If you’re a little behind, don’t sweat it: you can view last week’s challenges here. You can do these challenges in any order you like, or as often as you like: just save or print out the checklist and follow along at your own pace.

read more

Keep Calm and Just Breathe


How to practice equal breathing to reduce stress

For many of us, stress is a daily part of life. While we sometimes can’t cut out the source of the stress, we can work on controlling it and calming ourselves down. And one of the simplest ways to do so is also something you’re doing right now: breathing.

Breathing exercises have been credited with all kinds of health benefits, from changing blood pressure to influencing asthma. While the full benefits haven’t been studied at length in a clinical setting, breathing exercises have been practiced for centuries. And today’s Health Habits challenge is to try out one of the simplest forms: equal breathing.

Getting started is so simple you can try it right now as you read this article, or try it later as you try to fall asleep or are on your commute. Start by taking a slow, deep breath, and slowly count to four as you do. When your lungs are full, breathe out just as slowly, also while counting to four. The aim is to take slow, measured breaths where you’re breathing in for the same length of time as you’re breathing out.

If four seconds seems too long (or too short!), you can adjust the time to whatever you’re comfortable with.

So tell us: did you try equal breathing while reading the article? How did it make you feel?

Celebrity Trainer Harley Pasternak: 5 High-Sugar Foods to Avoid


Harley Pasternak's 5 Foods High in Sugar

We’ve written before about avoiding sugar in your diet. But sometimes sugar can be found in the most unlikely of places. That’s why we asked celebrity trainer Harley Pasternak to share his top five list of foods surprisingly high in sugar:

read more

Find Your Zen With These 7 Meditation Tips


7 Tips for Meditation

We’ve just kicked off our Fitbit Healthy Habits series, and we’re excited for what the month will bring! To help out everyone hoping to get started with today’s challenge, meditate for 10 minutes, here are some tips to help you conquer day one.

read more

Find habits that stick with Fitbit Healthy Habits


Create healthy habits this month

Creating a healthy lifestyle is always worth it, but never easy. Those first few months of getting up early to hit the gym or having to talk yourself up to putting your running shoes on can be a battle of willpower you don’t always win. But after awhile, what was once something you had to force yourself to do becomes second-nature. That’s when you know it has finally become a habit.

When it comes to developing a healthy lifestyle, it can be tempting to try and try and tackle every every unhealthy thing in your life all at once. But studies have shown that our willpower is finite, so trying to change too many of your habits at once will at the very least make you exhausted, and at most cause you to burn out on staying healthy earlier. So we’d like to challenge each and every reader with the Fitbit Healthy Habits challenge!

read more

Drink Up! 7 Fit Tips on Staying Hydrated


Ways to stay hydrated

It’s no secret these days that staying hydrated is an important part of your overall health, but there are loads of health benefits that aren’t as well known. Hydration can give your metabolism a boost, lubricate your joints, control your body’s temperature, and even help with digestion.

Regardless of your hydration goals, here are some tips and guidelines to keep in mind if you’re thinking about increasing your H2O intake:

read more

Everyday Recipes for Athletes


Ultramarathoner Dean Karnazes shares some of his favorite recipes

There’s a lot of talk about what to eat before and after your workouts. But what about the rest of the time? If you’re an athlete or working out rigorously on an ongoing basis, eating well is important for each meal. For some nutritious ideas, we turned to Ultramarathon Man Dean Karnazes for some of his favorite everyday recipes:

read more

Top 10 Healthy, Guilt-Free Pizza Options (yes!)


Today’s guest post comes from Lauren Slayton, the author of The Little Book of Thin and creator of the Foodtrainers blog.

Healthy Pizza


Last night, I had a meeting with a fairly new nutrition client. I’ve provided him with ways to make a healthier version of his beloved egg sandwich (omega 3 eggs, sprouted English muffin, avocado) and other sensible swaps. “This plan is so livable” he remarked. I laughed, “any eating regime you embark on must me livable even enjoyable.” For me, enjoyable means pizza and pasta. I’ve told you about our Foodtrainers’ favorite healthy pastas and now it’s pizza’s turn.

Here are our top 10 ways to eat more pizza while staying fit.

read more