Moving at Work

My Tips for Staying Active at Work

So we’ve been doing this whole “live, play, and work at home” thing for a long time now, and I’m sure that if you’re anything like me; you’ve been spending a lot more time than you’d like to admit sitting in front of a screen. Whether it be a computer, tablet, or TV; sitting in front of a screen can take a serious toll on your physical health.

At the beginning of the pandemic, I noticed that I was getting a lot of headaches, my eyes would burn from how dry they were, and my back and neck were always stiff. I just felt like my body was carrying so much tension. The stress from the pandemic was definitely contributing to some of this, but the biggest culprit was sitting at my desk in front of my computer. I went from taking 10,000+ steps a day going class to class, to sitting down in front of my computer for 4-6 hours at a time without any breaks. I had literally moved from one end of the spectrum to the other.

To help relieve my headaches and back pain, I decided that I wanted to be more aware of how long I was sitting and staring at a screen and to take more breaks. I would make sure that I got up once every hour for at least 5 minutes to walk up and down the stairs or walk around the house. I would always make it a point to go outside and get the mail every morning (rain or shine) to get some fresh air. And around 3 p.m every day, I would go for a 20 minute walk. I used lots and lots of eye drops and would take every opportunity to print papers so I didn’t have to read them on a screen. Doing these small things added up very quickly and I felt so much better after the first day of doing this. As we are going into a new semester, and new year, most of us will be working or learning from home to some capacity. Challenge yourself to get up and move.

Although these are just a few tips that worked best for me and my schedule, I encourage you to try something new that is going to get you up and away from the screens.

To share some of your favorite tips to get up and away from the screens, email us at!

Sunglasses: Wear those shades

By everybodysfit

Posted Friday, August 14, 2020 at 10:28am EDT

Keywords: Eye Damage, eye protection, eyes, Polarized Sunglasses, sun, sun exposure, sunburnt, sunglasses, sunshine, uva, uvb

We wear sunglasses to keep the bright sunshine out of our eyes. Besides this reason, many wear them as a popular accessary. The truth is that besides what brand or what style, we need to be wearing these shades. Whether the cheapest one-dollar pair or the most expensive brand in the store, sunglasses should be part of your attire.

Our eyes are actually sensitive. Their exposure to the sun’s rays can be damaging. The best eye care is wearing high quality glasses that protect 100% UVA and UVB. Glasses should also fully cover the eye area, with wrap around lenses being the best type. Polarized glasses should be worn when out around water. This will help protect against the glare. The skin around the eyes is especially sensitive and nearly 10% of skin cancer is near the eye area. Sunglasses also protect the skin around the eye. Cataracts and glaucoma can also be the result of long-term eye exposure to sunlight. Sunlight worsens the symptoms of these conditions, which could lead to blindness. UV rays can also speed up the process of developing macular degeneration. This occurs when the retina (specifically the macula) starts to degenerate. Even on cloudy days, sunglasses should be worn. Even when the sun isn’t visible, UV rays aren’t still in full force.

The sun glaring into the eyes can also cause and trigger migraines. Wearing sunglasses helps reduce eye strain and fatigue. You don’t have to squint which means you can see better. Sunglasses should be worn anytime outdoors. This is true around water, snow, and sand. Snow reflects 80% of UV rays. Getting sand in the eyes can cause scratches and permanent damage. Being exposed to wind can also irritate the eyes.

About 73% of adults wear sunglasses and about 58% of them make their children wear glasses too. It is the cumulative exposure that eventually leads to damage. Some people never leave home without them, while others don’t really mind the sun. Some people just simply forget. We are all at risk to eye damage from the sun, however, those with blue eyes even more so than those with brown eyes. Even the eyes can get sunburnt, which happens when the eyes are bloodshot after the day at the beach or in the snow. Surfer’s eye can happen when out on the water too long and the eyes itch and swell. Depending on where you live can also contribute to extra UV exposure. San Juan, Puerto Rico has the highest number of days with the most sunshine while Honolulu, Miami, Tampa Bay, and New Orleans follow after.

Add a little style to your ambience and wear a pair of sunglasses. You can add some zest to your attire while doing something good for your eyes at the same time. We want to live to see what life has to offer, and our eyes are the windows to that goal.


Megan Johnson McCullough owns a fitness studio in Oceanside CA called Every BODY’s Fit. She has an M.A. in Physical Education & Health Science, is a current candidate for her Doctorate in Health & Human Performance, and she’s an NASM Master Trainer & Instructor. She’s also a professional natural bodybuilder, fitness model, Wellness Coach, and AFAA Group Exercise Instructor.