Pull up bar for doorway

Fila pull up bar

While using up a cash back coupon at Kohls I picked up a Fila pull up bar.  I like to do push ups as part of my exercise routine but was finding it difficult to fit in pull ups without going to a local playground.

This pull up bar fits in the doorway.  Doorways are designed to be overbuilt with several pieces of wood above the door underneath sheetrock or paneling.  This allows the pull up bar to be stabilized.  I admit to some nerves as I used the pull up bar the first time.  After carefully putting the bar in place it held my 160 pound plus body with no problems.  Please carefully test this out with your weight at home to prevent injury. 

The pull up bar allows for multiple grip positions.  I am starting out slow doing a few reps every other day to get into condition.  I like simplicity of the design and the ease of removal.  It took approximately 15 minutes to assemble with tools in the package.

The bar can also be placed on the floor and used as a push up bar.  There are several manufacturers who make similar pull up bars with costs ranging from $30 to $100 dollars US.

Ergonomic design problems and opportunities

Lunch room chairs and table

Note the lack of leg room and the T molded edging in this table in a brand new office suite.  This design will improve office productivity by reducing the amount of time employees spend at lunch.

Inflexible Standing Standing

Stools at a table:  This is an improvement over the other standing table as there is some knee space and the chairs have backs.  It does not have enough adjustment to accommodate people of different heights.

A cublet to call home

Move up from a shared workstation to this low priced efficiency.  The station is a bit cramped but the ergonomics are not awful.  As a bonus, managers can check in on your progress with great facility.

Why sitting for prolonged periods is bad for your health

M. Carlson pumpkins - photo N. Carlson

I recently reviewed a Great Courses video on the negative health effects of sitting as part of a review for a research group conducting a multi-year study on the benefits of sit stand work stations.  Results of the study will be available in approximately 2 years.   The lack of muscle movement in the legs severely restricts the fat clearing from the blood vessels.  Moving each hour helps minimize the effects.

 

Why Sitting All Day is Killing You - The Great Courses - 3 min. 11 sec. 

Puzzle ergonomics

During the course of a series of ergonomic evaluations an employee showed me a puzzle area in a break room.  Most puzzles are put on card tables at a height around 28 inches.   This counter top was set at approximately 43 inches high.  This is in the range of the the average elbow height.

Working on puzzles can provide an excellent mental break from a task and allow for a bit of informal socialization.  Assuring that the surface height is appropriate will minimize ergonomic issues associated with working a puzzle. A standing height surface also provides a good break from sitting. 

 Benefits of Good Posture - 4 min.

The biomechanics of a jump shot

Photo of Stephen Curry's jump shot tweet from Daniel Makepeace

I was impressed with Stephen Curry's three point accuracy in the 2015 NBA finals.  Many websites have broken down the bio-mechanics of his jump shot.

The Physics of Basketball - click to enlarge

The shot angle of a basketball is very important.  In the final quarter of the NBA finals in 2015, I watched Lebron James shoot three pointers.  The angle of trajectory was much flatter than Stephan Curry's and appeared to be around 30 degrees.  Lebron James missed most of his 3 point attempts.

Basketball shot angle:  J Sports Sci Med. 2012 Jun; 11(2): 231–237. 

The above photo is from a journal article: Increased Distance of Shooting on Basketball Jump Shot by Okazaki and Rodacki

 

Stephen Curry Jump shot from ecbahoops.com

This is a diagram of Stephen Curry's Jump shot.

How to Shoot like Stephen Curry from Splash Lab

Resources for individuals concerned about the health effects of sitting.

Sit Stand on a budget

The Webs Premier Guide to Sitting Disease (http://www.beyondtheofficedoor.com/blog/the-webs-premier-sitting-disease-prevention-guide) provides the latest information on the benefits for reducing time spent sitting at a desk.  I appreciated the extensive section on low cost options for sit stand workstations.  

The University of Minnesota is currently following up on a sit stand study with the University of Arizona.  Results of the study are expected in two years.  Information on a preliminary study on the benefits of reduced sitting and and similar research at the University of Minnesota Duluth can be found on the DEHS ergonomic blog sit stand page.  

Concerns about properly designing shared work space (New WOW) have been covered extensively on this blog. Shared work stations need to be flexible to fit people of different sizes and allow for the accommodation of physical limitations. Properly designed sit stand workstations can help.

Ergotron LearnFit TM

The  ERGOTRON Ergotron 24-458-200 Learnfit Adjustable Standing Desk provides an interesting paradigm shift for classroom learning.  It allows accommodation for people of different heights and gives more flexibility in the classroom environment.  The standing heights vary from approximately 32 inches to 51 inches.  The surface dimension is 24" x 23".  This is big enough to fit a keyboard and monitor.  It can hold 15 pounds. The cost is approximately $470 US. 

Typical school desks run $100 to $250.  Many of them adjust for seated heights.  Most of these are in fixed increments.


Ergotron Learn Fit in the classroom.  5.5 minutes.

Bike for MS

Local Girl Scout Troops and Leaders help hand out medals at the end of the MS 150 bike ride

The family helped out with Bike for MS yesterday a 150 mile ride from Duluth to White Bear Lake.  It was a warm sunny day.  One of the riders in the event helped the girls with a weekend bike ride and the girls chose to volunteer for the MS event as a thank you.   Click on the images to enlarge.

 link to WCCO TV video of MS bike

Motiviation to curb snacking with an exception

G. Hansen - staging - N. Carlson

I have used candy as a stress reliever in the office and often make a left turn into our communication coordinator's office to chat and have a bite.  A coworker placed a danger sign on the candy dish.  It had the desired affect on me and I am down 5 pounds in 1.5 months. 

 

Closeup on the sign - N. Carlson

Note the subtle addition of the words (for more!).  This reminds of a discussion point in Larry Winget's audio book: Shut Up, Stop Whining and Get a Life.

Larry asks who do you love more your family or (insert vice here)?  Sometimes our good intentions become distorted by the short term options available.  This sign helps remind me to focus on my health for my family and for the long term prospects of living a better life.

There are however sometimes when you do need a cookie. (2 min.)

One leg balance test predicts stroke risk

http://www.orissapost.com/the-one-leg-balancing-test/

Balance on one leg and your stroke risk are linked - Web MD. Individuals who could not balance on one leg for more than 20 seconds were association with cerebral small vessel disease.  It was also independently linked to lower cognitive scores.  The more damage individuals had the shorter the amount of time they were able to stand.  Doctors are recommending this as a quick screening test for the risk of stroke.

A more advanced version of the test would involve trying to do this with closed eyes.  I needed to do this as part of physical therapy and found it to be difficult.  I'd recommend keeping the area around the test area soft and safe. 

Arirang News - Japan -  stroke information 2 min.