healthspansecrets

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🌟 Rhiannon's approach to living well at 56 is truly inspiring! 🥗💪

     She believes in nourishing the body, challenging the mind, and embracing the power of community. 🧘‍♀️💖 

              Her commitment to growth, both physically and mentally, is something we can all learn from. 🌱✨ 

              Let’s take a page from her book and focus on our well-being at every age! 📈

Did Rhiannon’s wisdom inspire you to prioritize your health? Share your thoughts here! 👇

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Tired of feeling stiff and sluggish? 😴 A standing desk might be the answer! 

               But don't expect miracles. It's all about finding the right balance between sitting, standing, and moving. 

Remember, variety is the spice of life (and good health)! 🌶️ So, ditch the desk chair and give your body a break! Your future self will thank you. 😉 

              It’s not a magic cure-all, but it can definitely help improve your overall well-being. Just make sure to listen to your body and take breaks when you need them. And remember, staying hydrated is key! 💧 

              Plus, investing in a good anti-fatigue mat can provide extra comfort and support. Don't forget to adjust your desk height to ensure proper ergonomics! 📐

📚 References Mentioned in the post 📚

Link 1: https://dl.acm.org/doi/10.1145/3596260

Link 2: https://www.sciencedirect.com/science/article/pii/S2211335516300183?via%3Dihub

Link 3: https://journals.humankinetics.com/view/journals/jpah/14/9/article-p710.xml

Link 4: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-015-1724-3

Link 5: https://content.iospress.com/articles/work/wor192940

Link 6:https://www.sciencedirect.com/science/article/abs/pii/S0003687019300304?via%3Dihub

Link 7: https://www.mdpi.com/1660-4601/18/21/11604

Link 8: https://psycnet.apa.org/doiLanding?doi=10.1037%2Focp0000161

Link 9: https://publications.aap.org/pediatrics/article-abstract/137/2/e20153087/52768/Classroom-Standing-Desks-and-Sedentary-Behavior-A?redirectedFrom=fulltextf

Link 10: https://www.sciencedirect.com/science/article/abs/pii/S009174351400454X?via%3Dihub

Did you liked this post? Share your thoughts here! 👇 DON'T JUST WATCH - TAKE ACTION!! 📬💪🌟

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Let’s unlock your full potential together! 

[healthspansecrets]

Do Standing Desks REALLY Improve Your Health? The Real Deal or Just More BS

We’ve all heard the hype. Standing desks. They’re the darlings of the ergonomic world. This promises to save us from the perils of our sedentary lives, improve our health, make us more productive, and maybe even help us live longer. But do they actually deliver? Or are they just the latest trend that leaves you standing awkwardly and wondering why you dropped a small fortune on what amounts to a glorified table?

Let’s dive into the science. I’m about to break down what standing desks can actually do for you and what they can’t. We’ll explore five key areas backed by research: reducing sitting time, physical benefits (neck, back, and shoulders, anyone?), mood and mental health, productivity, and overall health. By the end, you’ll know whether a standing desk is worth the investment or just another health fad that should’ve stayed in the conference room.

Let’s stand (pun intended) corrected—standing desks aren’t magical. But could they be… practical? Let’s see.

1. Standing Desks Reduce Sitting Time (Shocking, I Know)

First up, let’s talk about sitting. Or rather, not sitting. We all know that sitting too long is basically the arch-nemesis of health. It’s been linked to everything from heart disease to diabetes to—gulp—early death. Yikes. So naturally, standing desks swooped in as our supposed heroes.

Studies show that standing desks do, in fact, reduce your sitting time. For example, one study published in Preventive Medicine found that people who use standing desks sit for 60 to 90 minutes less per day. That’s like skipping two or three episodes of your favorite Netflix show. (And let’s be real, who needs to watch another rerun of The Office for the hundredth time?)

But here's the thing. Just standing isn’t enough. You can’t just stand all day and expect your health problems to evaporate like a sugar cube in a hot cup of tea. Standing too long can be just as bad as sitting too long. The key? Movement. You need to alternate between sitting, standing, and, dare I say it, moving around. Because let’s face it, standing still is like watching paint dry—ineffective and boring.

2. Physical Benefits: Neck, Back, and Shoulders (Oh My!)

Now, let’s talk about physical health. You know that annoying, nagging pain in your neck, back, and shoulders from sitting hunched over your laptop for hours on end? Standing desks might just be the hero you’ve been looking for here.

According to a study in the International Journal of Environmental Research and Public Health (try saying that five times fast), people who used standing desks reported significant reductions in neck and shoulder pain over 12 weeks. That’s right—less pain, more comfort, and better posture. Hallelujah!

Another study published in BMC Public Health (yes, we’re getting very scientific here) found that standing desks could also help reduce lower back pain. When you’re standing, you’re more likely to engage your core muscles and keep your spine in a neutral position—hello, better posture! But remember, standing still for too long can lead to discomfort too. (Cue that annoying foot ache that makes you question all your life decisions.)

The best approach? Mix it up. Alternate between sitting and standing. Use an anti-fatigue mat to keep your feet happy. And take breaks to move around. The goal is to avoid getting stuck in any one position for too long—because, believe me, your body will rebel.

3. The Mood and Mental Health Rollercoaster

Let’s move from your body to your brain—because a standing desk isn’t just about feeling better physically. It might actually help you feel better mentally, too.

Some research suggests that standing desks can boost mental well-being. For example, a study published in the Journal of Occupational Health Psychology (don’t worry, there won’t be a quiz on these journal names) found that standing desk users reported higher levels of vitality and reduced psychological tension compared to their all-day-sitting counterparts. That means more energy and less stress. Sounds like a dream, right?

Another study from BMC Public Health found that standing desk users felt more energetic and less fatigued throughout the day. So, if you’re tired of feeling like a zombie halfway through your workday, a standing desk might be your new BFF.

But before you start imagining your stress melting away like butter on a hot pancake, here’s a reality check: not all studies agree. Some have found minimal impact on psychological well-being. So while standing desks might help improve your mood, they’re not a cure-all. Other factors, like your work environment, job satisfaction, and personal stress levels, also play significant roles in your mental health. Sorry, standing desk—your powers have limits.

4. Productivity and Cognitive Function (Or, Will You Actually Get More Done?)

Here’s the million-dollar question: Will standing desks make you more productive? Can they turn you into a lean, mean, work machine? The short answer: Maybe. The long answer: Let’s look at the research.

One study published in Ergonomics (yep, another journal) found no significant difference in work performance between standing desk users and those who sat. People completed tasks with similar efficiency and accuracy regardless of whether they were sitting or standing.

But wait—there’s more! Another study in the International Journal of Environmental Research and Public Health found that standing desk users felt more engaged and focused during work hours. While that didn’t necessarily translate to a massive productivity boost, it did suggest a more positive work experience. And hey, feeling more engaged and focused is still a win in my book.

So, will a standing desk turn you into the next productivity guru? Probably not. But it won’t hurt your work performance either. And if it helps you stay more focused and engaged, that’s still a win.

5. Changes in Overall Health: The Hard Truth

Okay, now for the big question: Do standing desks actually improve your overall health? Let’s get into the nitty-gritty.

Standing desks have been promoted as a way to improve metabolic health markers like blood glucose levels and cholesterol. But here’s the hard truth: The evidence is limited. A systematic review published in Preventive Medicine found that while standing desks can reduce sitting time, their impact on metabolic health markers (think waist circumference, blood glucose levels, and HDL cholesterol) was minimal.

This means standing desks aren’t the magic bullet for improving your metabolic health. Sure, they can help you sit less and move more, but they’re not going to single-handedly fix your cholesterol levels or melt away belly fat.

That being said, standing desks can still be one piece of the puzzle in a healthier lifestyle. Pair them with regular physical activity, a balanced diet, and other healthy habits, and you’re on the right track. Just don’t expect them to do all the heavy lifting on their own.

6. The Real Deal or BS? Final Verdict

So, are standing desks the real deal or just a bunch of BS? Drumroll, please… The answer is somewhere in between. Standing desks have real benefits, like reducing sitting time, alleviating neck, back, and shoulder discomfort, and contributing to improved mood and focus. But they’re not a cure-all. Their impact on metabolic health is limited, and they should be used as part of a broader strategy that includes regular movement, good posture, and healthy lifestyle choices.

So if you’re thinking of getting a standing desk, go for it—but use it wisely. Alternate between sitting and standing, use supportive accessories like anti-fatigue mats, and take regular breaks to move around. Standing desks aren’t going to solve all your problems, but they can help you feel better and work smarter.

And hey, if nothing else, they’ll give you something to talk about during your next Zoom meeting.

Conclusion: The Standing Desk Journey

Incorporating a standing desk into your routine can bring some great benefits, but it’s all about balance. Remember to mix things up throughout the day, stand mindfully, and combine your desk time with other healthy habits.

If you found value this article useful be sure to share this article, leave a comment, and let us know if you’re “team standing”, “team sitting” or “team both”,, and stay tuned for more content designed to help you live your best life at any age.

📚 References Mentioned in the article 📚

Link 1: https://dl.acm.org/doi/10.1145/3596260

Link 2: https://www.sciencedirect.com/science/article/pii/S2211335516300183?via%3Dihub

Link 3: https://journals.humankinetics.com/view/journals/jpah/14/9/article-p710.xml

Link 4: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-015-1724-3

Link 5: https://content.iospress.com/articles/work/wor192940

Link 6:https://www.sciencedirect.com/science/article/abs/pii/S0003687019300304?via%3Dihub

Link 7: https://www.mdpi.com/1660-4601/18/21/11604

Link 8: https://psycnet.apa.org/doiLanding?doi=10.1037%2Focp0000161

Link 9: https://publications.aap.org/pediatrics/article-abstract/137/2/e20153087/52768/Classroom-Standing-Desks-and-Sedentary-Behavior-A?redirectedFrom=fulltextf

Link 10: https://www.sciencedirect.com/science/article/abs/pii/S009174351400454X?via%3Dihub

📬💪🌟 DON’T JUST WATCH — TAKE ACTION!! 📬💪🌟

Join the FREE Healthspan Secrets Over Coffee Newsletter for exclusive, science-backed health and longevity tips delivered to your inbox weekly.

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Five Secrets to Staying Stunning at 56: Rhiannon Coles’ Journey

Rhiannon Coles is a vibrant 56-year-old who looks like she's made a lifetime pact with youth. With her radiant smile and toned physique, it's hard to believe she's experiencing the challenges that come with menopause. In this article, we'll explore five secrets that have allowed Rhiannon to defy the odds and maintain her youthful glow.

1. A Healthy, Balanced Diet

Rhiannon’s first secret to staying stunning at 56 is focusing on a healthy, balanced diet. She emphasizes the profound impact of diet on our lives and the importance of being mindful of what we put into our bodies.

"Eighty percent is your diet," she says. "You need to sit down and pay attention to what's on your plate and be mindful of what you're putting in your body."

Rhiannon talks about how important it is to nourish your body with the right nutrients, especially as you grow older. She allows herself the occasional indulgence, like dark chocolate but understands that a balanced approach to diet is needed to maintain a healthy lifestyle.

2. Staying Active with Diverse Workouts

Rhiannon’s second secret is staying active and challenging her body with diverse workouts. From strength training to cardio, she keeps her routine varied and engaging. In her beach workouts, Rhiannon goes through exercises targeting multiple muscle groups, including knee drives, reverse lunges, cross jabs, high knees, squats, and burpees.

She constantly changes her workouts to keep her body guessing and prevent plateaus. This varied approach helps her maintain a high level of fitness and keeps her workouts exciting.

3. Surrounding Yourself with Supportive People

Rhiannon’s third secret is surrounding herself with supportive people who hold her accountable. At one point, she lost focus on her online coaching business. A friend's tough love reminded her of the impact she had on the lives of her clients, inspiring her to recommit to her passion for helping others.

4. Prioritizing Mental and Emotional Well-being

Rhiannon’s fourth secret to staying stunning at 56 is prioritizing her mental and emotional well-being. She takes care of her mind just as much as her body. Rhiannon openly discusses

the benefits of therapy and coaching, saying, "Seeking help isn't just for when something's wrong. It's a powerful tool for personal growth."

She finds peace and gratitude in simple things, like walking her dog and appreciating the beauty of each day. These practices help her maintain a positive outlook on life.

5. Embracing Resistance Training

Rhiannon’s fifth secret is embracing the power of resistance training, especially for women over 50. She highlights the need to build and maintain muscle mass to support overall health and prevent age-related issues like osteoporosis. In her gym workouts, Rhiannon demonstrates the importance of strength training for women in their 50s, focusing on proper form and mobility work to avoid injury.

Rhiannon isn't afraid to challenge herself with new and demanding exercises, such as sled pushes and pulls. She encourages women to step out of their comfort zones and try new things to progress and see changes in their bodies continually.

A Lifelong Passion for Fitness

Rhiannon’s love for movement and fitness began at a young age, with a background in dance laying the foundation for her lifelong passion. Her early exposure to various forms of exercise instilled the importance of continually challenging her body and trying new things.

Embracing New Challenges

During the pandemic, Rhiannon’s entrepreneurial spirit led her to explore online coaching. She invested in herself by enrolling in a marketing course, determined to learn the skills necessary to help even more women on their fitness journeys. Her commitment to health and fitness inspires the women she coaches, as she leads by example and shares her knowledge and experience.

Nutrition and Self-Care

Rhiannon knows that nutrition is vital in maintaining optimal health. She ensures she eats a well-balanced diet and supplements with essential nutrients to support her body's needs. She believes that age is just a number, and with the right mindset, a consistent approach to exercise and nutrition, and self-care, it’s possible to look and feel your best at any stage of life.

Conclusion

Rhiannon Coles is proof of what can happen when you prioritize your health and well-being. Her approach to fitness and nutrition is holistic, involving physical and mental well-being. By

following her principles of balance, self-compassion, nourishment, and care, you too can unlock the secrets to staying stunning and vibrant, no matter your age.

If you found value in Rhiannon’s inspiring story and secrets to staying stunning at 56, be sure to share this article, leave a comment with your thoughts, and stay tuned for more content designed to help you live your best life at any age.

For the full episode, packed with expert tips and transformative advice, click the link : https://youtu.be/cr0u2MVyrpg?si=xksEI2vR-_2NMCZV

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