Episode 12 Energy boosting, Strain relieving Exercise breaks for Working & Learning from home

Listen into Episode 12 of the Be Fit 2 Sit Podcast for quick & easy Energy boosting & strain relieving exercise breaks to keep you healthy while working & learning from home.

So many stiff, sore and sluggish bodies limped into see me in the clinic after last lockdown…

Workers and Students who had been thrust into a more sedentary lifestyle by having their daily movement restricted greatly.

More time on the couch and moving from room to room rather than out and about resulted in physical and mental health issues.

Their ranged from feeling tight and tense in areas like their back, neck and shoulders, to more chronic and complex problems like overuse injuries, debilitating headaches and weight gain.

It really does require being MORE INTENTIONAL about scheduling a little movement into our daily routine- a little more often than usual- and this episode shares more about why and how we can do so.

The key is to keep our metabolic rate up, with a minimum of 2 minutes of movement, every half hour while we’re sitting for adults.

And what about our kids? Kym shares some guidelines about making age- appropriate decisions about how often you might like to fit in mini movement breaks for youngsters.

Plus, there’s inspiration for loads of fun and easy to do at home exercise breaks for all the family members.

From action stories, to desk exercises, to dance breaks and rhythms… you’re guaranteed to find something that injects some fun into your household!

Make sure you follow @workstationwellnessphysio on facebook or Kym Siddons Physio on LinkedIn for demonstrations of fun and active brain and body breaks you can use while you work or learn at home!

You can also access my best 4 Desk exercises on the home page of the Kym Siddons Physio Website

Episode 11 Thriving in a Screen Intensive World with Dr Liz Kirk

Episode 11 of the ‘Be Fit 2 Sit Podcast’ hosts our first guest, Dr Elizabeth (Liz) Kirk.

Liz has done loads of groundbreaking research in workstation Ergonomics and is the founder of ‘Beyond Ergo’.

Physio Kym  and Liz discuss ways you can you can thrive in our screen intensive world…

In particular, how Personal Protective Behaviours- ‘PPB’s’ are just as important as PPE (personal Protective Equipment) when it comes to feeling and functioning your best at your desk, and beyond!

This applies to developing healthy and meaningful PPB’s when using screens and different workstations, so they really benefits YOU, personally!

Liz shares tips that translate ergonomic recommendations into practical tactics that we can all easily apply to situations involving screen use, as we develop our toolkit of peronal protective behaviours.

She provides great examples of tactics to implement at our desk, such as setting your monitor or laptop screen to the best height to suit your body.

We discuss some surprising problems people have faced when working or studying from home, and the personal protective behaviours that can help deal with these situations…

Along with some simple ‘tactics’ to use to help reduce strain on your body when using your phone or reading documents.

Liz also shares her favourite ‘tactic’ for reducing eye strain and dry eyes while we use screens.

There’s so much goodness in this episode, so make sure you take a listen and supercharge your PPB’s!

 

As promised, Liz has generously shared links to her FREE resources

Moving Home Checklist – https://bit.ly/3lpD6jZ

Free Mini Self-Care Workshop – https://bit.ly/2X4XSMk

You can find out more about Liz and contact her through http://beyondergo.com.au/

 

Kym also offers her ‘Best Desk Exercises to feel your best at your desk’ FREE

Be Fit 2 Sit Podcast Episode 10 Healthy Habits at your Desk

In Episode 10 of ‘Be Fit 2 Sit podcast’ Physio Kym Siddons shares how you can develop healthy habits at your desk

That will help you feel great, function at your best and achieve your health goals!

Listen in to grab ideas that will inspire you to

  • Move a little more, often
  • Remind yourself to keep moving
  • Setup your desk to reduce strain
  • Change up your posture to lessen stiffness & soreness
  • Simple stretches you can do anywhere, anytime
  • Targeted exercises to improve your core strength and resist gravity

… all while you’re sitting!

There’s also a FREE Video that demonstrates the 4 best exercises you can do at your desk
You can access it for free HERE

FOLLOW KYM on Social Media for more updates and ideas on feeling & functioning your best at your desk

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Be Fit 2 Sit Podcast Ep 9 Students are suffering from Sitting- the Stats

When I go into classrooms to talk to kids about moving more, healthy postures & desk setup I am often amazed.

Firstly, because I didn’t think kid as young as 8 & 9 years would tell me how much their neck, shoulders and backs hurt when they’re gaming or using their iphones/ ipads.

Secondly, kids astound me by how interested they are in knowing more about their bodies!

So many students enjoy the opportunity to feel the difference between a ‘hunched’ posture and ‘healthy’ postures.

They love finding fun ways to move more that resonate with what they enjoy.

… and one student’s parent even told me her son set her home office up to be ‘ergonomically friendly’ during lockdown after taking home advice from one of our ‘Be Fit 2 Sit’ classes!

In Episode 9 of the ‘Be Fit 2 Sit’ podcast I share some scary statistics about how students, globally, are suffering physically and mentally from increased time sitting.

They’re sitting at their desks, hunched over laptops more.

They’re sitting slouched over phones and tablets on their couch or bed more.

All of which doesn’t set a great foundation to be healthful, successful movers, learners and leaders in their years ahead.

Don’t be discouraged by the statistics!

It’s time to take action and encourage our students to healthy movement, posture and ergonomic habits!

Enjoy listening as physio Kym Siddons shares some ways you can join the ‘Be Fit 2 Sit’ movement as we help our next generation employ healthy habits for life.

Be Fit 2 Sit Podcast Ep8 Desk Setup Sabotage?

Is your desk setup sabotaging your health?

If you’re feeling stiff and sore, tight and tense and continually lacking energy at your desk…

Listen to Episode 8 of ‘Be Fit 2 Sit’ Podcast, as Physio Kym Siddons shares insights into some aspects of your desk setup that might be stopping you feeling great while you work.

How your workstation is setup, including furniture and accessories, along with how you position yourself and move within that work environment to fulfil your work tasks, is what the term ‘Ergonomics’ is referring to.

An ‘Ergonomically friendly’ work environment is supposed to help you feel good physically, as well as encouraging great productivity and efficiency as you work.

It also helps you be far more productive and minimise the risk of work-related illness and injury…

So that work is a really positive part of your daily life!

BUT

If your desk setup isn’t quite right for your body, the tasks you do or the workflow you prefer it can be very frustrating- mentally and emotionally as well as physically.

So this episode helps you identify areas that you can easily address to feel and function your best at your desk!

Key factors of poor ergonomics that can negatively impact your health at your desk are
– not facilitating movement
– not setup for efficient movement
– repetitive (particularly static) load on your body (and mind)
– repetitive movements in poor positions
– Lacking adequate or appropriate support

Physio Kym talks through these aspects and give you some things to look out for and improve on!

You’re also invited to join Physio Kym in the FREE ‘Be Fit 2 Sit 5 Day Challenge’
It kicks off in the Be Fit 2 Sit Challenge Facebook group on May 24th

Click HERE to join us for targeted exercises and advice to help you feel great while you work
or head to https://www.facebook.com/groups/befit2sitchallenge

 

 

 

Be Fit 2 Sit Podcast Ep7 Reducing Neck & Shoulder Soreness

If you feel tightness or tension in your neck, shoulders or upper back at your desk, then Episode 7 of the ‘Be Fit 2 Sit’ podcast is especially for you!

Physio Kym Siddons shares some tips that help reduce soreness and stiffness in your neck, upper back and shoulders by

  • easing load on our muscles and joints through better posture and positioning
  • stretching in targeted ways
  • switching on pain-relieving muscles
  • adjusting your ergonomic setup

She dives into quick and easy posture tips

PLUS some exercises you can do at your desk, in meetings or in the car.

Join Physio Kym in a FREE 5 day ‘Be Fit 2 Sit’ challenge to find out even more ways you can feel & function your best at your desk!

Join the FREE Be Fit 2 Sit Challenge on Facebook at

https://www.facebook.com/groups/befit2sitchallenge

Get a Sore Low Back Sitting?

Be Fit 2 Sit Podcast Ep#6 Get a Sore Back when you Sit?

If you ever feel pain, stiffness or soreness in your low back and hips when you sit, you’re not alone.

Yet, there are many simple things you can do to lessen the strain on your back and hips, preventing and minimising discomfort… so you can feel and function at your best!

In Episode #6 of the ‘Be Fit 2 Sit’ Podcast, Physio Kym Siddons shares

  • How a little bit of targeted movement can reduce back and hip pain
  • Simple stretches and exercises to help your back when sitting
  • Ways to setup your desk furniture to reduce load on your back and hips
  • Chair settings to look for that can help your back

Join Kym for 5 days of targeted Desk Exercises in May in the ‘Be Fit 2 Sit’ FREE Challenge, which you can do HERE

https://www.facebook.com/groups/befit2sitchallenge

Be Fit 2 Sit Podcast Ep#5 The BEST Movement Break for YOU

Sprinkling mini movement breaks throughout your day is KEY to feeling and functioning your best at your desk, and beyond.

But finding the MOTIVATION to MOVE can be difficult…
Until you find your Motivating factor!

The REASON that gets you going!

In Episode #5 of ‘Be Fit 2 Sit’ Podcast Physio Kym Siddons discusses many different reasons that might motivate you to move so you start living your best life!

They include

  • Boosting your energy levels
  • reducing stiffness and soreness
  • improving posture and flexibility
  • increasing your metabolic rate towards losing weight
  • reducing tension and stress

Take a listen and be inspired to work out YOUR most motivating factor to move, along with really practical ideas and examples of movement breaks that address each one of those goals.

For more resoures and info head to www.kymsiddonsphysio.com.au/home

Be Fit 2 Sit Ep#4 Holiday Device Advice for the Family

Frustrated with your kids’ use of devices, screens and gaming during the holidays?

Technology- phones, tablets, computer games, TV, consoles and everything in between- can be so much fun and something kids look forward spending more time on during the holidays…

But when is enough enough?

When does the balance tip from fun to frustration, even tempers and tantrums for kids and their parents?

And at what point do health risks become a concern?

In Episode #4 of the Be Fit 2 Sit Podcast, physio Kym Siddons chats candidly, with ‘no judgement’ about the challenges of increased technology use during the holidays, by kids and adults alike.

In doing so she points out some unhealthy side-effects of screentime or device use, along with ideas for facilitating healthy and harmonious use in your home!

Kym chats about

  • What happens to the brain with screen exposure over time
  • blue light emission
  • posture using devices
  • when to take breaks
  • what sort of breaks to take
  • where to use screens during holidays
  • setting a good example

We hope to help you and your family be more aware and informed so you can kickoff discussions about ‘tech boundaries’ that might suit your family life and values.

It’s less about ‘Right and Wrong’ and more about wise use of the technology that’s available to us.

Is 'Sit up Straight' good posture advice?

Be Fit 2 Sit Podcast Ep #3 Is ‘Sit up Straight’ good posture advice?

Ever been told to ‘Sit up Straight’?

We may have even told others, especially our kids hunched over their desks or slouching on the couch to ‘Sit up Straight!’.

 

In Episode number 3 of the ‘Be Fit 2 Sit’ Podcast, I share the most recent posture advice… and it doesn’t really promote the notion of ‘sitting up straight’.

 

There are good reasons why this is the case, which I dive deeper into during this episode.

 

Most importantly, I help you understand what you should do to facilitate a healthy, confident and strain-free posture- and tell others to do- instead!

 

When I ask people about their posture concerns, their desk-setups, the strain they feel on their bodies and so on, sooooo many people tell me ‘I always try to sit up straight’.

 

They don’t understand how it can be that they still feel so much strain in their back, or neck or shoulders.

 

In this episode I ask the question ‘Is “Sit up Straight” good posture advice?

 

Our trend to sit more in recent decades has led to a lot more research into the area of our posture and overall health while we sit.

 

Now that we’re sitting far more than we used to, our 1980’s office furniture, that was fixed so the backrest was upright, at 90degrees isn’t really a reflection of what we need in 2021 and beyond.

 

We now know that best postures are mobile postures…

yet ‘Sitting up Straight” really locks us into the mindset of a static posture.

 

Instead, it’s better that we give our back, neck and shoulder muscles a bit more support when we need it, by leaning back on a slightly reclined backrest.

 

We may also have (or work towards procuring) a chair that allows our backrest to ‘unlock’ so we can gently rock it back and forth.

 

Then, add in getting up from our chair and standing or moving more often.

 

Take a listen and let me know if you have any more questions about your posture!

I’d love you to subscribe so you don’t miss new episodes and leave a review!

 

Access my FREE ‘Best Desk Exercises’ HERE