Easy Ways to Beat Sitting Down All Day

Disregarding the fact whether you work in the office, a factory or a workshop of any kind, if you spend almost all your working day in a sitting or standing position, we have some bad news for you – it is pretty dangerous!

It is widely believed that only factory and workshop workers are those whose health condition is jeopardised. Yet, the reality is completely the opposite. You do not need to keep a first aid kit near you just if you work in or run a workshop!

No! Accidents and sudden health issues can happen in any office or a workplace! Any time! Even if you are just sitting while doing your job. Actually, sitting in the office all day has numerous harmful effects on your health. And no, we are not talking only about back pain here. Some scientists even consider that spending all day sitting at the office desk is worse for the health condition than smoking. Interesting, right?

Now, you definitely want to have as healthy and safe working place as possible, don’t you? And healthy and fit employees also,right? Let’s then take a look at the most common health issues and the best ways to deal with them.

What Are the Consequences?

Now, you may be a bit surprised with the information mentioned above, and it is completely fine. Actually, the vast majority of people is surprised with this fact. However, it is exactly that – a FACT! Here are some of the most common health issues individuals who sit all day usually suffer from.

Constant Back and Neck Pain

Let’s start with the most common and most famous one. When you work at a desk all day, your body movements are pretty much limited. You answer the phone, type and look at the computer, write and occasionally get up to take a toilet or coffee break.

Man stretching due to back and neck pain
Photo courtesy from Flickr Images by Schezar

Those limited body movements, together with the added pressure to the spine due to the prolonged sitting, cause the pain in the neck, shoulders and back. If you do not deal with this problem on a regular basis and on time, it can become a chronic condition.

Gaining Weight

In this case, a limited number of body movements also has to be mentioned. When your body spends much time in just one position, in this case, a sitting one, it becomes slow and heavy. Also, in this position your abdominal muscles are unused completely. Your hips become tight since they are rarely extended. Finally, your gluteus is getting weaker and weaker.

On top of that, sitting for long hours means that you are not burning any calories and that your digestion becomes slower. Due to all these reasons, gaining weight has become a common notion among people who spend all their working day sitting.

Your Organs Get Damaged

Here is a way more serious problem which may occur. It is already mentioned that in case of sitting for long hours your body burns less fat and your blood flows through your body much slower. These two things lead to allowing fatty acids to clog your heart.

Also, due to the lack of body movements, your pancreas works much harder in order to digest the food you ate. This can lead to pancreas’ overproducing insulin. That again leads to diabetes and some even more serious illnesses. So, if a chronic back pain did not do anything to make you move, this definitely will.

What to Do to Stop These from Happening?

Although the first part of the article could be a bit scary, you really should not worry at all. Luckily, there are many small tips you can use, and you will significantly reduce the risk of getting any of the mentioned medical conditions.

It is important to mention that it is not necessary to implement all the tips at once. Start with two which you find the easiest and then apply another two every week. In that way, you will not feel stressed about changing your routines.

So, here are some extremely helpful and easy tips for staying healthy despite sitting for long hours:

Stretch first thing in the morning

You do not need more than 5 minutes for this activity, and it will do miracles for your body. Also, you will not feel sleepy after this.

Morning routine stretching
Photo courtesy from Pexels Images by Pixabay

Don’t skip breakfast

The food you eat throughout the day is very important. However, the first thing you eat after sleeping all night is crucial for normal body functioning. Eat food rich in proteins and fibre.

Move during breaks

The best option would be to spend 50 minutes working and then have a break for 10 minutes. It is extremely important at least to stand up and go to get a glass of water during each of those breaks. Move!

Avoid sitting as much as you can

Usually, people spend 1-2 hours on their lunch break, where, surprisingly, they sit again! Do not do this. Of course that you should sit while you are having your meal, but it is not necessary to spend more time sitting than you actually need. Use your break for at least 10-15 minutes of walking and 5-10 minutes meditating. These activities will help you clear your mind and accumulate new energy which your body needs.

Keep fit

This is extremely important and not just because you will look good. You will feel good, and your body will be healthier. If you are really busy and you do not have two or three hours to spend in a gym several times a week, here’s some great news – you DON’T HAVE TO! All you need is to spend at least 15 minutes working out, and what is even greater, you can do it in your office! Here are some suggestions!

Do you see how it is really nothing scary? Now, after reading this article, you do not have any more excuses! You have to try some of these tips, especially those related to the office workout. Anyone can do it, anytime! You need just several minutes! Just try, and you will see how the quality of your life and your health condition improves!

However, accidents still do happen. In some emergency situations, when a colleague suddenly feels very bad, or has had an accident at work, for example, it is smart to have a good First Aid Kit near you!

Good news is that you have a great partner here – Alsco! Their First Aid Kit will keep your business safe and prepared for the emergencies. No matter what industry you work in!

Get your best possible offer now, call Alsco!

Photo courtesy of Freepik Images by yanalya

6 Tips for Marketing Your Small Business on a Budget

Marketing your business effectively can be an overwhelming concept. But you don’t need expensive campaigns to drive people to your business. In fact, there are numerous cost-effective marketing tools that you can use to start boosting your brand and attracting new customers.

Whether you run a restaurant, a retail store or something entirely different, here are six tips for marketing your small business on a budget.

Use Social Media

Social media is one of the most powerful marketing tools you have at your disposal – and it’s free. When used effectively, social media can dramatically increase your brand presence.

All you need to do is analyse which social media platforms will be best for your business, set the accounts up and then regularly post relevant content. Make sure that your content is professional – including copy and images – and that it presents your business accurately and with personality.

Once you have your social media profiles set up, encourage friends, family and customers to like your pages. You will gain more followers by word of mouth, using hashtags and even by offering customers incentives (like free products) for liking your page and sharing your content.

Want your social media presence to be as effective as possible? For more information, you can check out this blog post on 5 Ways to Strengthen Your Social Media Profiles.


A blog is essential if you want your business to be discovered online. Having a basic blog that features interesting, relevant and professional content (like recipes, posts about upcoming events, articles about current affairs – whatever you think your customers will find enticing) can dramatically increase your website’s traffic.

Once you have a blog set up, make sure to promote your blog posts on your social media accounts.

Partner with Another Local Business

Partnering with other complementary businesses is a great way to tap into new customers. For example, if you sell flowers and there is a handmade card store down the street, it makes sense for you to refer customers to each other.

Building a partnership markets your products or services to the customer base of another business, and vice versa. This tactic works particularly well for local businesses, as it fosters a sense of support and unity within the community.

The first step for this tactic is to consider which businesses complement your own, and which businesses you believe your products or services could add value to.


One free marketing tool that every business has access to is networking. Networking is one of the most effective marketing strategies out there.

Where you network will depend on your business type, but a great place to start is local business groups on Facebook, local events that are relevant to your products or services, and LinkedIn. Having a LinkedIn profile is important for keeping track of the connections you make and discovering new networking opportunities.

Ask for Reviews

According to Invesp, 90% of consumers read online reviews before visiting a business, 88% of consumers trust online reviews as much as personal recommendations, and 72% of customers will only take action after reading a positive review.

Are you getting the sense of how critical customer reviews are yet?

What your customers have to say about your business is the clearest indication of your customer service – your reviews can mean the difference between success and failure.

Due to the importance of customer reviews, it is essential that:

1) You ask your satisfied customers for reviews on sites like Facebook, Yelp and Google.

2) You respond to negative or neutral reviews promptly, professionally and proactively.

Some businesses make the mistake of deleting negative reviews. You should not do this. Rather than seeing negative reviews as a problem, view them as a fantastic opportunity to improve your business and show your customers how you handle all sorts of customer experiences.

Also, never purchase positive reviews – customers can often tell whether or not a review is genuine.

Want to make getting customer reviews as easy as possible? Check out this Review Handout Generator by White Spark.

Set up Google My Business

Google My Business is a Google account that any business can sign up for (it is completely free). Once you sign up, you will need to fill out your business information like your address, description and contact information.

Once you are all set up, your business will appear when someone uses Google Search or Maps to perform a geographically based search (for example ‘Italian restaurants Brisbane City’). This can really improve your online discoverability. Interested? Find out more about Google My Business.

If you have any questions about the content in this post, don’t hesitate to contact Studio Culture. We specialise in a range of digital marketing services for businesses throughout Australia.

Also, if you are a part of a competitive food business industry, you can use this opportunity to benefit from more fantastic restaurant marketing tips enormously. Check out this Restaurant Business Plan and use the ideas Alsco experts compiled for you to boost your business today.

Photo courtesy of Freepik Images by peoplecreations

Discover the Simplest Ways to Make Your Hotel More Eco-Friendly

Hotel officer assisting visitors.

Running an eco-friendly business has become more and more popular each day. It is always good to see that the number of people caring about the environment is getting bigger, right? However, that number would be even greater if people do not think that making their business more eco-friendly is an extremely difficult and complex activity.

Well, good news is that, actually, it does not have to be! Yes, it is familiar that running any type of business consists of serious, demanding and time consuming steps and tasks.

Running a hotel business can be especially tricky of course! You have to think about all the details related to the design, hiring professional staff and providing the best possible service. Even the washroom details are huge subject of interest for you here! But, doing all these activities in a more environmentally-friendly way does not require introducing some ground changes!

What you have to do for a start is to implement small and easy steps which will eventually take you to your goal! Just keep reading and learn about the simplest ways to make your hotel more green! As simple as that!

Educate the Staff

Your clients and guests first meet the staff when they enter your hotel, right? So, maybe this is a good sign for you to start with the staff too!

All you need to do here is to educate and train your staff to behave in a more eco-friendly way while doing their jobs. This does not demand some serious, long training session at the beginning. It is enough to get them familiar with some basic green behaviour, such as:

  • Turn off the lights in the rooms which are not occupied
  • Turn down the heating and air conditioning in unoccupied rooms and areas
  • Check for leaking toilets, showers and faucets regularly
  • Turn off unnecessary or currently not used electrical equipment

It cannot be simpler than that, wouldn’t you agree?

Save Energy

When someone mentions ‘going green’ and ‘energy saving’ in one sentence, people usually think of a big investment, such as using solar panels for powering the hotel. However, implementing some minor changes will do a great job for a start:

  • replace the bulbs with LED lights since they consume less power
  • use more natural light
  • use motion sensors in your bathrooms so the lights don’t need to be kept on all day/night
  • schedule an energy audit who can help you be more efficient

Get Rid of Disposables

Ditching all disposables you can will make an enormous step in being more eco-friendly! The easiest and simplest way to do this is to replace all plastic and paper cups which are used for coffee and drinks with reusable mugs and glasses.

Taking a break with a cup of coffee
Photo courtesy of Freepik Images by katemangostar

One small step for you, big for the environment! So easy, right?

Provide Eco-Friendly Activities for Your Guests

Why wouldn’t you let your clients and guests help you with the ‘Going Green” action?

Provide bicycles for rental. Offer your guests walking routes. Just think how much would you do for the environment if your guests reduce the use of cars. At least while they are staying at your hotel! And what is the best of all, you are actually doing something good for your guests’ health as well! They will certainly appreciate your thoughtfulness!

Use Green Cleaning Products

You can do miracles for the environment if you just buy different cleaning products. Green ones, of course! Keeping the areas clean and spotless is extremely important for running hotel business. It has a massive impact on your overall business image.

Areas which are crucial are the washrooms! They always have to be perfectly sanitised and maintained regularly. The amount of products necessary for doing this activity in an appropriate way is extremely big. So, for a moment think about the benefits you provide for our planet if you replace all the detergents and regular cleaning products which are full of toxic chemicals with eco-friendly ones.

The benefits could be tremendous, right? And the most important is that you are not adding more responsibilities to your to-do list. Buying cleaning products is a must and has to be done on a regular basis. You just have to choose different ones, the green ones, and you’ve done the job! It cannot be easier!

Basically, there are countless ways to make your hotel more eco-friendly. Now you know that the ways of going green do not always have to be complex, time consuming or expensive. Sometimes all you need are small, simple and easy changes to achieve your goal.

However, if you think of making a bit more serious investment, we are here to help you! Choosing our Intensive Biological Treatment will do wonders both for your business and the environment!

Your hotel’s washrooms will be spotless and sanitised. You get the best possible result with using 100% environmentally-friendly system. It does not just sound amazing, it really is!

To find out more about it and to get the best possible offer, call Alsco now! Our friendly representatives are there for all your questions and will happily find the most suitable solution for your needs!

Photo courtesy of Flickr Images by fhotels

4 Incredibly Simple Steps for Full Employees’ Protection from Hazardous Chemicals

Researcher worker with test tubes

The automotive industry is one of the most difficult ones to work in. Not because it includes physical work, but it’s about the working environment and conditions. Workers in automotive workshops do not have easy jobs for sure.

Their job is dirty, loud, often physically demanding and can be very dangerous. Just imagine spending most of the time under different vehicles, handling massive machinery and tools, surrounded by toxic chemicals at every corner. This does not sound very fun, does it?

What’s more, being extremely careful and cautious all the time is an absolute MUST! While working in this industry, workshop employees get injured very often in different ways. Although people usually first think of cuts, bruises and breaking bones, actually the biggest danger lies in the chemicals employees are surrounded by.

And not just the chemicals they use while doing vehicle repairs, but also the ones they use for cleaning their tools and space. Yes, you have heard it well – cleaning can be very harmful to the employees depending on the products they use for this activity. Hazardous chemicals are everywhere.

How to Protect Your Employees?

Preventing accidents and protecting the workers is one of the top priorities when running a workshop. It may sound a bit scary and extremely difficult to do this, especially when it comes to protection from toxic and hazardous chemicals. However, the process can be simplified if you follow these simple steps.

#1 Get Employees thoroughly Familiar with the Chemicals

First of all, each of the employees should know which chemical can be a potential hazard and which one is not. It is crucial that employees do not use a chemical which they are not fully familiar with.

Train the employees to read labels and to create a habit of checking each chemical before using it. Furthermore, make sure they are using chemicals in the way it is advised on the label. Instructions are there to be followed, right?

#2 Install a Good Ventilation System

One of the most common diseases which can be found among workshop employees is related to the respiratory system. Lungs get damaged very often due to constant exposure to toxic substances employees breathe in while working.

The best way to deal with this issue is to invest in a good ventilation system. The continuous flow of fresh air would be extremely helpful in this case. Also, workshop employees are regularly exposed to high temperatures, and with this particular investment, you solved one problem more!

#3 Buy Good-Quality Equipment

With investing in the equipment of the high quality, you have done one of the imperatives in your employees’ protection. It is definitely among the most crucial steps in case of prevention of injuries of any kind, especially those coming from hazardous chemicals.

Make sure your employees have goggles, gloves, uniforms, and safety hats and shoes if necessary. In addition, it is advisable to organise training about the proper use of all the pieces of equipment. Maintaining it in a good way after use is also essential. This may sound a bit serious. However, it is a real necessity.
Do not think you have to spend a lot of time on the organisation. It can be done in one day! Just think about it: one day – many benefits!

#4 Keep the Hygiene at the Highest Level

It refers both to the personal hygiene of the employees and keeping the workshop clean and sanitised. It is impossible to separate these two, right?

Ensuring that employees have a fixed routine of doing simple hygienic activities, like hands washing, can reduce the amount of a chemical substance that is absorbed by an employee’s body.

Furthermore, implementing a proper workshop cleaning routine can do miracles for decreasing the number of injuries caused by toxic and hazardous chemicals. In order to do this thoroughly, you can make a cleaning schedule poster. In that way, each of the employees will know whose turn it is to clean a particular area of the workshop and when.

Keeping the workshop spotless and in a perfect order will definitely help both in keeping the employees safe and in faster working procedures since they will always have all the necessary parts clean and ready to use. Just imagine how it can make the life of employees much easier!

If you want to get even more benefits from cleaning activities, you should definitely think about investing in Ecosafe Washer! It will make all the toxic, oil and dirt disappear from your machine parts! And what is even greater, you will help the environment since it is 100% natural solution. It uses hot water and zero chemicals!

You are just one step away from the simplest and the safest way to clean your machine parts! Call Alsco now, and our friendly representatives will happily find the best solution for you!

Photo Courtesy of Freepik Images by @bearfotos