| How to Improve Your Posture at Work Posted: 28 May 2018 05:00 PM PDT Sitting at a desk all day can take a toll on your body, and having bad posture can make things worse. To avoid chronic neck and back pain, it's important that you try to maintain good posture while you're sitting at your desk. Fortunately, there are lots of things you can do to improve your posture at work, from adjusting your workspace to stretching throughout the day. EditAdjusting Your Workspace - Adjust your chair height so your forearms line up with your keyboard. Having to reach up or down with your arms when you're typing is bad for your posture. To have good posture at your desk, raise or lower your chair until your forearms are at the same height as your keyboard when you're typing. Try to form a 90-degree angle with your elbows.[1]
- Most office chairs have a lever or knob underneath them that you can use to adjust their height.
- If your chair isn't adjustable, you may want to look into getting a new chair or desk so your arms are level with your keyboard.
- Adjust your monitor height so your eyes line up with the top of the screen. You don't want to be craning your neck up or down when you're looking at your computer screen. To avoid this, raise or lower your monitor so your eyes meet the top of the monitor when you look straight ahead.[2]
- If you're using a laptop or a monitor that can't be adjusted, try placing it on some stacked books to elevate it if it's too low.
- Put a foot rest under your desk if your feet don't sit flat on the floor. To have the best posture possible while at your desk, you'll want your feet to be planted comfortably on the floor. If they're not, slide a foot rest under your desk and keep your feet on it while you're working.[3]
- If you don't have a footrest to use, try using a stack of books or a box instead.
- Move all your work essentials so they're within reach on your desk. Place your pens, sticky notes, paperwork, phone, computer mouse, and other items you frequently use toward the front of your desk so you can easily grab them when needed. Having to stretch for something or get up to grab it puts unnecessary stress on your muscles, and it can disrupt your posture.[4]
EditSitting at Your Desk Correctly - Sit up straight so your ears, shoulders, and hips are aligned. Think of your ears, shoulders, and hips as points on a line. Your posture is good when these points are all in a straight line. If you notice 1 of these points out of line with the others, readjust how you're sitting.[5]
- Avoid slouching down in your chair or leaning to one side. Slouching and leaning can put stress on your muscles and affect your spine.[6]
- Try to get in the habit of checking in on your posture throughout the day. Then, if you notice yourself slouching or leaning, you can fix your posture by sitting up straight in your chair.
- Check the position of your thighs, calves, and lower back. Sit down on your chair and check your thighs, calves, and lower back to see if your posture is good. If not, adjust the chair to help provide support.[7]
- First, take your hand and try to slide it under your thigh at the front of the chair. If this is hard, try propping your feet up.
- Next, try passing a fist between your calf and the chair. If you can't do this easily, adjust the back of the chair up or sit on a cushion.
- Make sure your lower back is arched slightly, with your bottom pressing against the back of the chair. Place a cushion or pillow down if you don't have adequate support.
- Move your chair forward so your hands rest on your keyboard. You want to avoid reaching forward to use your keyboard, which can cause you to round your shoulders.[8]
- If your keyboard is still too far away when you slide your chair in toward your desk all the way, move your keyboard closer to you.
- Avoid holding your phone between your ear and neck. Instead, talk on the phone using a hands-free option, like a headset or speakerphone. Holding a phone between your ear and neck is bad for your neck muscles, and it can disrupt your good posture.[9]
- If you can't talk on the phone hands-free, use your hand to hold the phone to your ear and avoid craning your neck to the side.
EditStretching at Work - Do sitting stretches periodically at your desk. Stretching helps to loosen your muscles and realign your posture while you're sitting at your desk. Some sitting stretches you can try at your desk are:[10]
- Chin tucks. While sitting up straight at your desk, pull your chin in and down toward your chest. Hold for a couple of seconds, release your chin, and repeat 10 times.
- Chin rotations. With your chin parallel to the floor, slowly rotate your neck from left to right 10 times.
- Shoulder blade pinches. Bend your elbows at your sides so your arms make a "W" shape. Then, bring your elbows back until your shoulder blades pinch together. Repeat 10 times.[11]
- Do some standing stretches every 30 minutes. Standing up and stretching throughout the day is a great way to improve your posture at work. When you stand up to stretch, try to stretch for at least 2 minutes so your body is really benefiting from the stretches. Some standing stretches you can try are:[12]
- Shoulder blade stretches. While standing, lace your fingers together behind your back so your palms are facing away from you. Then, slowly lift your arms up as high as they can go and hold them there for several seconds.
- Chest stretches. Place your hand on a wall and slowly rotate your body without moving your hand. Once you can't stretch any further, let go of the wall and try again with your other hand.
- Arms stretches. Stand with your hands at your sides and your palms facing out. Then, slowly stretch your arms out and bring them together above your head.
- Go on walks during your breaks and lunches. Getting up and walking around at work will shorten the amount of time you're sitting at your desk during the day, and it's a good opportunity to loosen your muscles and realign your posture. Whenever you have a break, take the opportunity to walk around.
- Even if you're not up for walking outside, try walking to the bathroom or walking around the office on your breaks.
- Set an alarm on your phone or computer so you don't forget to stretch. It's easy to get absorbed in your work and forget to stretch and readjust your posture, so set alarms for yourself as an easy reminder. You can even schedule them to go off every day of the week that you work so you only have to worry about setting them once.[13]
- For example, you could set an alarm to go off every 30 minutes throughout the day. Then, when your alarm goes off, you can take a couple of minutes to stand up and stretch.
- If you find yourself slouching a lot in your chair at work, try sitting on an exercise ball instead. On an exercise ball, you'll need to maintain a better posture to stay balanced.[14]
- You can also try a standing desk at work. With a standing desk, you'll be less likely to slouch or lean to one side.[15]
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| How to Avoid Moving in with Your Parents Posted: 28 May 2018 09:00 AM PDT Many young adults find themselves in a position where they might have to move back home, and it can feel like a major step backwards after you've had years of freedom. Luckily, you can avoid moving back home by focusing on your finances and making other living arrangements. EditGaining Financial Freedom - Start saving immediately. The best way to prepare for living on your own is by saving your money. If you have a job, put a portion of your paycheck into savings for future moving expenses. Depending on your current expenses, anywhere from 10-20% of your paycheck is normally a reasonable amount.[1]
- If you don't currently have a job, you'll need a source of income as soon as possible. You won't be able to rent a place on your own or with a roommate without proof of sufficient income.
- Make a budget and stick to it. After you've decided how much you want to save, create a budget for yourself with categories for your current expenses. Break down things like food, car payments, entertainment, and monthly subscriptions to see where your money is going.[2]
- It might become apparent, as you're creating your budget, that you're living outside your means. You can remedy that immediately and prepare yourself for independent life by creating and sticking to a new budget.
- Use apps to encourage saving and monitor your spending. Services like Mint, Acorns, and Intuit have apps that will show you where you're spending your money, help you create a budget that works for you, and put more money into savings. It's easy and convenient to have all of the information on your phone, as well![3]
- Different apps perform different functions, so decide whether you're looking to manage your spending, get out of debt, or increase your savings.
- Sell rid of items you don't need for some extra cash. One way to make quick money is by selling furniture, gaming consoles, appliances, books, and clothes that you don't need. Post them on the Facebook Marketplace, list them on Craigslist, take them to a consignment store, or ask your friends if they're interested in anything that you're getting rid of.[4]
- Consider having a garage sale with a few friends during some nice weather to make a quick buck and kickstart your moving fund.
- Eliminate unnecessary costs like tanning and gym memberships. These things are wants, but not needs. In order to prepare yourself for life on your own, get rid of these added costs and put that money toward your future rent and living expenses.[5]
- Remember, you don't need a gym membership to get your daily exercise in. You can take up jogging, biking, or make a home workout routine.
- Pause or cancel unnecessary subscriptions. Check your bank statements for any recurring charges that might be subscriptions that you'd forgotten about. If you don't use your Netflix, Hulu, or Amazon Prime, it's probably safe to cancel or put it on hold it and save the $10 per month for something more useful![6]
- Most subscription services make it easy to cancel or pause your subscription, and many will offer you a lower rate to re-subscribe after a few months. Keep your eye out for special deals in your email!
- If you don't want to cancel completely, ask a friend or two if they would want to split the cost of a subscription with you. Most streaming services allow 2 or 3 users per account, depending on your subscription level.
- Save money by cooking at home. For many young people, eating out is a huge and unnecessary dent in their budget. Start grocery shopping on the weekends and buy enough food to cool for the entire week to avoid impulsively spending money on takeout or fast food.[7]
- It might help you to start by making a meal plan for the week, so you know what you're eating for the next few days. That way, you'll resist the temptation to go out to eat on a whim.
EditLooking for a Job - Get a temporary job while you look for a steady position. A temporary job will allow you to start saving, making money, and potentially paying rent while giving you time to look for a position in your field. [8]
- Apps like Uber and Lyft allow you to use your car to drive people around or deliver food, and you can make your own hours.
- Look into tutoring in your field or doing freelance work while you search for something you love.
- Even when you find a position, you can keep up with your other job on the side to make some extra cash if you'd like!
- Meet with a career counselor. If you're a recent graduate, it's very likely your university has a career center that's meant to help you with planning your future. Many graduates are having trouble finding a job in their field due to a sluggish economy, and a career counselor will be able to assist you in creating a path for yourself.[9]
- If you didn't attend a university, many states have some form of public assistance that offers free counseling for job seekers, as well as resume assistance. Search for free or public career counseling in your area to get a list of organizations.
- Create a standout resume. The next step to finding a job is creating a resume for your applications. A career center can help you get started with this process, and make sure that you have the proper format and are including all important information.[10]
- Be sure to highlight your most important achievements in your current position, as well as previous jobs you may have held.
- If you don't have a lot of employment experience, focus on your community involvement, academics, or other activities that you've devoted your time to. Highlight what makes you a good candidate!
- Make looking for a job your number one priority. It's important to find a job that will support your living expenses before you move on your own. It will make landlords more likely to rent to you, and make your parents more likely to trust your decision to live by yourself. Devote at least an hour everyday to looking for new positions and submitting your application.[11]
- Much of this time will be spent filling out online applications, writing cover letters, and sending inquiry emails. Be prepared to put serious effort into your job search in order to find the position that works for you and your budget.
EditSecuring a Place to Live - Ask friends if they would want to move in together. Your friends might be facing a similar financial dilemma when it comes to the future of their housing. Sit down with a friend who you trust and know might be interested in living together, and ask them if they think they would be able to afford splitting the cost of a small apartment with you.[12]
- If they don't think it will work, don't press the issue. Respect their decision and move on.
- If you don't have any friends who are looking for roommates, try local roommate wanted ads like Craigslist. However, always meet strangers in a public place and talk to them about their expectations before agreeing to sign a lease.
- Look for a larger house to split with many roommates. To lower the price of rent, you might have to get creative with your housing. Share large rooms between two people, or turn a living room into an extra bedroom to split the rent even further. The more people you have living there, the less expensive it'll be!
- Some landlords have rules about the number of tenants that can occupy a house at one time, so check your lease to make sure you don't have too many roommates.
- Stay on a friend's couch if you're in between houses. Talk to your friends about the situation and very politely ask them if you can stay with them for a short period of time while you find a place to stay. Stick to your timeline and follow all of their house rules while you're there.[13]
- If you can afford it and are staying longer 4-5 days, offer to pay them per day that you stay there. This will cover your portion of the utilities and compensate them for the inconvenience.
- In this situation, it's important to be respectful of their wishes. If they say no, try to be understanding and move on to looking for another place to stay.
- Look for the cheapest apartments in your area. If all else fails, try searching on Craigslist and Apartment Finder for cheap, studio apartments in your area. Look outside of major metropolitan areas in the suburbs and small towns. Rent will be cheaper in these areas, as well as utilities.
- Prices will vary depending on where you live and the average cost of living for that area.
- For most cheap apartments, you won't have many amenities and it won't be fancy, but try to keep a positive outlook!
- Ask other family members if you can stay with them. If you have an older family member who lives alone, ask them if they would be willing to let you live with them in exchange for helping them with day-to-day activities. Your grandparent, aunt, or uncle will undoubtedly appreciate the help and companionship, and you'll have a place to stay.[14]
- These arrangements are extremely popular in many countries in Europe because they are mutually beneficial to students and the elderly.
- Be sure to sit down with your family beforehand to work out their expectations for you, set up ground rules, and talk about your expectations.
- Talk to your parents about your plans before it's too late. Normally, if they understand your position and know you're working hard to be independent, they'll support your desire to live alone.
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| How to Have a Potbellied Pig for a Pet Posted: 28 May 2018 01:00 AM PDT Potbellied pigs are intelligent, clean, and affectionate animals. Because of their delightful, quirky personalities, potbellied pigs make great pets. If you're willing to commit to the time and effort it takes, you can bring a potbellied pig into your home as your new pet. EditFinding a Potbellied Pig - Check if your city allows potbellied pigs as pets before you get one. Every city has different zoning codes, and some don't allow farm animals to be kept as pets. Before you adopt a potbellied pig, you'll want to make sure it's legal in your area.[1]
- Visit your city government's website to find out the laws regarding potbellied pigs in your area.
- Adopt a potbellied pig from a reputable breeder or rescue. Adopting through a reputable breeder or rescue is the best way to ensure you get a potbellied pig that's healthy and socialized. You can find a breeder or rescue by searching online for one in your area.[2]
- You can also find reputable potbellied pig breeders by visiting http://americanminipigassociation.com/.
- Read online reviews of breeders and rescues before you adopt through them to see if they're reputable.
- Inspect a breeder's or rescue's facility before you adopt from them. Touring the facility of a breeder or rescue is a good way to determine whether or not they're reputable. If the pigs appear to be living in a crowded, chaotic space, it could be a sign that the breeder isn't responsible.[3]
- You should also pay attention to how clean the facility is. A reputable breeder or rescue will have a clean facility that is neat and organized. If it's dirty and disorganized, it could mean that the pigs there aren't being raised in a safe, healthy environment.
- Ask to see a piglet's parents before you adopt it. A piglet's parents can reveal a lot about the piglet you're considering adopting, like how big it will grow up to be and what its temperament will be like.[4]
- A reputable breeder should have no problem with showing you a piglet's parents.
- If you're adopting from a rescue, you may not be able to meet a piglet's parents. However, the rescue should still have plenty of information to give you about where their piglets came from.
- Avoid adopting a potbellied pig that's younger than 6 weeks old. Piglets that are taken away from their mothers before 6 weeks of age can develop behavioral and health problems down the road. You'll want to make sure the pig you're adopting is at least 6 weeks old.[5]
- If a breeder or rescue is adopting out piglets that are younger than 6 weeks old, it's a sign that they're not a reputable or responsible organization.
EditPig-Proofing Your Home - Move dangerous household products somewhere your pig can't reach them. Cleaning products, medicines, cosmetics, toiletries, and other common household products aren't safe for potbellied pigs. Since pigs are naturally curious animals, you'll want to keep these items up high so your pig doesn't get into them.[6]
- Avoid leaving dangerous household products on low surfaces, like coffee tables, nightstands, and the floor.
- Potbellied pigs can grow to be tall, so make sure you're putting dangerous household products up high enough so your pig can't reach them.[7]
- Find new spots for any household plants that are on low surfaces. There are a variety of household plants that are toxic to potbellied pigs. Even if your plants aren't toxic, you'll still want to move them so your pig doesn't chew on them or knock them over.[8]
- Keep your plants on high surfaces, like countertops, your dining room table, or high up on a bookshelf.
- Secure low, food-filled cabinets with childproof locks. Potbellied pigs are intelligent animals, and they can be sneaky when it comes to getting food. To prevent your pig from getting into your cabinets and eating your food when you're not around, keep them shut using childproof locks.[9]
- Depending on how determined your pig is to find food, you may need to attach a childproof lock to your refrigerator as well.
- Since potbellied pigs can grow to be tall, you'll want to secure any cabinets that are below that height.[10]
- Prepare a comfortable indoor spot for your potbellied pig to sleep. If you don't want your new potbellied pig to sleep in bed with you, you'll need to make it a bed of its own. You can use a dog bed or soft pillows and blankets to make your pig's sleeping area with. Just make sure your pig will be comfortable.[11]
- You can also set up your pig's bed in a large dog crate. Make sure the crate is big enough for your pig to stand up and move around in.
- Set up an outdoor shelter for your pig if it will be outside a lot. Potbellied pigs love to run around outside, but they'll need somewhere to rest and get some shade. If you're going to be keeping your pig outside for long periods of time, set up a dog house or other shaded shelter for your pig to hang out in when it's tired.[12]
- Fill the shelter with blankets or straw so your pig is comfortable.
- Make sure the shelter will protect your pig from wind and rain.
EditFeeding Your Pig - Feed your pig a balanced, pellet-based diet. It's important that your potbellied pig gets all the nutrients it needs so it grows to be strong and healthy. Use pellets that are specifically made for potbellied pigs to ensure your pig is getting everything it needs.[13]
- The breeder or rescue you adopted your pig from should give you dietary recommendations.
- You can also talk to your vet about what the best diet for your potbellied pig is.
- Feed your pig of food per day if it's under 3 months old. When your pig is still a young piglet, you'll want to give it about of pellet food each day. You may need to adjust how much food you're giving your pig if you notice it's too skinny or too heavy.[14]
- Give your pig of food per day if it's older than 3 months. Once your pig is 3 months old, you can start feeding it larger portions of pellet food. Gradually increase the amount of food you're giving your pig from to so it has time to adjust.[15]
- Split up your pig's daily serving of food so you're feeding it once in the morning and once in the evening.
- Supplement your pig's diet with vegetables. While pellets designed specifically for potbellied pigs should make up the bulk of your pig's diet, you can also give your pig a salad-size portion of vegetables every day. Some good vegetables you can give to your pig are:[16]
- Leafy greens
- Carrots
- Cucumbers
- Avoid feeding your pig processed or high-sugar foods. Potbellied pigs don't do well when their diet is filled with lots of sodium and sugar. Stick with pellets and vegetables when feeding your pig so its diet is balanced and healthy.[17]
- It's OK to occasionally give your pig fruit, but keep it to a minimum since fruit tends to be high in sugar.
- Give your pig less food if it starts to gain a lot of weight. Obesity is a major health concern for potbellied pigs. Obesity can lead to other health issues, like respiratory problems and arthritis. If you notice your pig gaining a lot of weight, adjust its diet as needed.[18]
- The average healthy weight for potbellied pigs is . However, some potbellied pigs can weigh up to and not be considered obese, depending on their size.[19]
- If you think your pig might be obese but you're not sure, take it to the vet for an expert opinion. Your vet will also be able to give you specific dietary recommendations to help your pig lose weight.
EditCaring for Your Pig - Give your pig a bath whenever it's dirty. Contrary to popular belief, potbellied pigs are naturally clean animals, and it's not necessary to bathe them regularly. However, if your pig gets dirty playing outside, you can rinse it off inside a large shower or in a swimming pool outside.[20]
- Avoid bathing your pig more than necessary. Excessive bathing can dry out your pig's skin and cause irritation.
- Take your pig to the vet to have its hooves trimmed twice a year. Potbellied pigs' hooves grow quickly, and they need to be routinely trimmed so they don't get too long. Your vet will be able to trim your pig's hooves so they're a healthy, comfortable length.[21]
- Let your pig go outside every day. Potbellied pigs can live indoors, but they need daily outdoor exercise. Pigs like to sunbathe, run around, and root outside, so it's important that you give your pig time do this every day.[22]
- If you have a fenced in yard, let your pig go outside for a couple of hours every day. Make sure the fence is secure so your pig isn't able to escape.
- If you don't have a yard, take your pig for long walks using a leash and harness.
- Give your pig plenty of attention every day. Potbellied pigs are intelligent animals that get bored and frustrated easily. To prevent this, make sure you're spending time with your pig every day. If your pig seems irritated or depressed, it could be a sign that it's not getting enough attention.[23]
- Make it a point to give your pig a nice, long belly rub every day.
- Spend time each day training your pig and rewarding it with treats.
- Take your pig for walks or sit in your yard with it when it's playing outside.
- Take your potbellied pig to the vet as soon as possible after you adopt it to get it vaccinated.
- Always monitor your pig when it's around dogs. Dogs can be aggressive toward pigs.[24]
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