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’ Episode #2 Health Risks of Sitting & how to Avoid them

Welcome to Episode #2 of the Be Fit 2 Sit podcast!

I’m your host, Physio Kym Siddons and in this episode I talk about some of the Health Risks of sitting a lot and how we can avoid them.

 

Globally, we are gradually spending more time sitting- statistics suggest up to 12 hours a day for many of us, and rising!

 

This amount of sitting rose again during periods of isolation and restriction during the Covid-19 pandemic, so that we became even more ‘sedentary’.

 

Many of us even saw the result of this, as our levels of ’incidental exercise’ significantly decreased and we noticed things like weight gain.

 

In fact, PHYSICAL INACTIVITY is now reported to be the 4th highest risk factor for early death (morbidity) and the HIGHEST PREVENTABLE RISK FACTOR for death.

Yet, the onset of many chronic health conditions, such as diabetes, heart disease, lung and kidney diseases, along with obesity can be delayed or avoided with greater levels of activity.

 

If you sit for more than a few hours a day- for work or learning, commuting or even in your ‘downtime’- listen up because there’s some simple things you can do to avoid serious health risks!

 

I also share the results of a long term study of workers in the USA who sit longer than 6hours a day, compared to those who don’t- the outcome may shock you!

 

Many of these serious side effects are caused by the simple fact that sitting causes our metabolism to slow right down.

 

Research being conducted in recent years by Professor Alan Hedge suggests that after an hour of sitting, our metabolic rate has seriously declined.

 

This leads to us feeling our energy levels drop, as we notice feeling lethargic and our brain not functioning as well as it should. Our circulation and other bodily functions also slow down.

 

We also often feel the effect of strain and pain in our musculoskeletal system, as our ‘postural muscles’ that hold us up against gravity, tire.

Our ligaments are then under increasing tension and our joints tend to stiffen.

 

The result can leave us feeling increasingly stiff, sore and sluggish the longer we sit without moving.

 

The GOOD NEWS is- there are simple steps you can take to avoid the pitfalls of Sitting!

 

Just a couple of minutes of movement, at least every hour- or even better- every half hour can reduce your risk and have you feeling happier and healthier as quick as a flash!

 

In fact, Professor Alan Hedge recommends working in approximately half hour cycles throughout your working / or learning day to keep your metabolism humming at its best.

This half hour cycle ideally consists of 20mins sitting (for focussed work), 8 minutes of standing, followed by two minutes of moving.

 

Spending too long in any one position or posture isn’t ideal for desk-bound workers or learners.

 

I discuss how this may not seem easy at first, but I make some practical suggestions in this episode.

I also encourage you to at least aim to move more often than the amount you’re currently moving (throughout your periods of sitting) and reap the rewards!

 

Moving a little bit, more often, is also the cheapest and simplest way to improve your health and reduce load on your body, by far!

 

So I challenge you to give moving a few minutes, every half hour, a try and see how much more energised you feel! 

 

Your muscles will also thankyou!

 

If you’d like to access my FREE video walking you through the BEST EXERCISES you can do AT YOUR DESK- to reduce drain, strain and pain- head to my website

www.kymsiddonsphysio.com.au

 

I’d really appreciate you subscribing to and reviewing the ‘Be Fit 2 Sit’ podcast.

https://kymsiddonsphysio.com.au/exercise-ergonomics-posture-and-self-care-strategies/

 

I’d love to hear your thoughts!

Reach out with any questions of comments to kym@kymsiddonsphysio.com.au

 

Share the ‘Be Fit 2 Sit’ message with others to help more workers & students feel & function their best at their desk. 

Be Fit 2 Sit Episode #1 Why Be Fit 2 Sit?

Welcome to the ‘Be Fit 2 Sit’ Podcast!
I’m your host, Physiotherapist Kym Siddons and I hope to equip and encourage you as we talk about healthy exercise, ergonomics, posture and practical self-care strategies to help you feel and function your best at your desk- and beyond!

If you’re a student, parent or teacher; a worker or a leader who spends a fair bit of time at your desk, or using screens, then this podcast is for you!

In this first episode, I share the heart behind the ‘Be Fit 2 Sit’ podcast and why I want to start a converstation to help millions of students and workers ditch the drain, strain and pain of sitting at a desk.

I also share how listening will help you
– feel more energised
– with posture tips to take strain off your body
– with healthy ergonomics to setup your desk for success
– with targeted stretches and exercises to relieve strain and pain
– develop healthy habits to offset the side effects of sitting

We start a conversation about developing ‘Physical resilience’ so we can improve our confidence and capability, along with a healthier mind and body.

If you’d like to access my 4 best desk exercises to kickstart you feeling awesome at your desk, go to www.kymsiddonsphysio.com.au and follow the prompts to download the free video.

Thanks for joining me for ‘The Be Sit 2 Sit’ Podcast!
For more resources that will help you, your colleagues and your family members ‘Be Fit 2 Sit’ head over to my website kymsiddonsphysio.com.au.

I have a Free Video showing you the 4 best exercises and stretches you can do to feel and function your best at your desk- and beyond- PLUS options for you to access me for student and worker wellbeing workshops and programs tailored to suit you or your community’s needs. Here’s to your health and happiness!

Setup for success at your desk in 2021 with posture, exercise & ergonomics tips!

Here’s to a fabulous year in 2021!

To make sure it’s a happy, healthy and successful year for you, your family and your community, there’s a few simple things you can do to get setup for success at your desk this year…

Having some great exercises, ergonomic tips, posture hacks and healthy screen / device habits up your sleeve will help you get 2021 off to a great start.

‘Success’ in terms of how you feel at your desk might mean

  • More energy throughout your day
  • Less stress or tension in your mind and body
  • Better productivity and workflow
  • More confidence and great posture
  • Healthier habits using your devices (phones, tablets etc)
  • Greater strength and endurance in your muscles
  • Less strain on your joints and muscles sitting at your desk
  • Achieving your health goals (have you set some for yourself yet?)

Whatever success looks like for you this year, taking a little time to organise your body and your desk- or wherever and whatever your typical workstation might be- will pay off in bucketloads!

Read more

Holiday Device Advice- Screen time Boundaries

Holiday Device Advice, for parents & students 🤩
As school holidays begin, our kids/ teens are all looking forward to chilling out…
And possibly spending a fair bit of time in front of screens. 📱🖥
This video shares some insights into WHY and HOW we might help facilitate healthier habits around screen time 😃
… to avoid the inevitable drama that’s associated with taking a break from screens.

Screentime advice- setting boundaries for healthy device use

This is the first in a mini-series I’m creating to help students and parents develop healthy habits using screens and electronic devices…

Tune in for more ‘device advice’ to come ☺️
If your school community of family would like a more complete approach to healthy device use, please email me, I’d love to share how I might help support you.

Feel Fab Fast – Online Challenge

Feel Fab Fast – Online Challenge

Good News for you and your team!
If the end of 2020 has you feeling fatigued and foggy, perhaps a bit frustrated…
Then I’ve got GREAT NEWS for you!

Just a few minutes of targeted exercise can boost your energy levels and relieve strain & pain!

Wherever you are…
Whenever you feel flat…

Stretching and strengthening our ‘anti-slouching muscles’ for a few minutes can make a massive difference!

Read more

Working from Home Ergonomic and Posture Tips

With the outbreak of the corona virus, many more of us are suddenly working from home.

Perhaps your workstation setup is less ergonomically friendly than in your office and you’re wondering how best to set yourself up successfully?

There are some quick and easy principles you can follow to keep strain and pain off your body, so I filmed this video for you to watch.

Ergonomic and posture tips working from home

So take a look at these quick and easy, also inexpensive tips that will help you feel fabulous and stay productive working from home.

If you’d like to get your hands on my favourite stretches and exercises to do at your desk to take strain off your body and improve your flexibility you can grab them here.

How to choose a Schoolbag that’s good for your student’s posture and back

Are you getting your kid’s bags packed and ready for the start of the new school year in 2020?

One of the things parents often ask me is if their student’s school bag might be making their posture worse, or causing them strain and pain.

The short asnwer is ‘YES”. There are a number of ways that bags can contribute to poor posture and strain on children’s bodies.

The good news is there are also a number of things we can do to help minimise this strain and improve their posture 🙂

 

Firstly, choose a bag that helps them distribute weight more evenly across their back.

A backpack is obviously ideal, and even better is a backpack that has a waist strap. This can keep the weight of the bag closer to their back (especially helpful when they’re running!) and distribute some weight lower around their hips and pelvis, taking some load off their shoulders.

 

A satchel with an adjustable shoulder strap is the next best choice. The longer strap allows weight of the bag to be distributed across the body on both sides. The strap whould be longer rather than shorter, to keep the weight close to the pelvis. When the weight is dangling down around the legs it’s very hard to walk evenly.

 

Next, talk with your student about how it’s best for them to carry their bag.

It’s all very well to have selected a great looking bag that should, in theory, help their posture and unload their back and shoulders, but the way they carry it on a daily basis is possibly the most important factor.

We’ve all done it- slung our backpack over one shoulder so we end up taking all the weight through one side!

The key to success is their understanding that carrying their bag unevenly makes a BIG difference. Getting into the habit of putting both straps of a backpack on, or slinging a shoulder strap over their head and across their body takes so much strain off their back and shoulders. 

The more often they can remember to wear their bag properly the better- little healthy choices all add up to help them feel less strain and improve their posture.

 

Finally, try to limit their load. 

The lighter the bag the better… so if they need to use textbooks for home study, see if you can source some second hand ones to stop them needing to carry them to and from school.

Lighter tablets and laptops help, as does clearing out the junk in the bottom on their bag regularly 😉

Lots of gentle reminders during the school term and encouragement when you see them doing the right thing will help.

REmember, kids are only human, and the best prompt for making change will happen when their start to feel their symptoms… so if they’re complaining of a sore neck, back or shoulders, that’s your cue to help them problem solve the ‘Why’?

The wrong bag, worn incorrectly and loaded up, can be part of their problem. Other factors could be their device or desk setup,  poor strength and flexibility, or simply spending too long sitting. These are worth asking about, and you’re welcome to reach out and ask me any questions.

If their soreness or tightness persists, even at a low level please seek help for your student- there’s often a quick and easy solution!

If you’d like some exercises for your family members to do at their desk to help lessen pain and improve their posture and productivity just click on the button below.

Here’s to a fantastic year ahead for you and your students in 2020!

Suffering Neck tension & Sore Shoulders? The BEST NECK STRETCH EVER will help you!

Still suffering with tense, tight neck muscles from the end of financial year push or end of semester exams?

You’re not alone!

Students and workers alike are feeling the pinch- literally- in their neck, upper back and shoulders 😖

If you’re keen for relief and want the most effective stretch I know of to stretch out those knots then take a couple of minutes to watch this short video…

You’ll feel your neck and shoulders unwinding in no time!

There’s a very specific way you can help your muscles release and stay looser for longer 😃, so make sure you know how!

Click this link to the best neck stretch you’ll ever get or click on the picture below


Stretch out knots in your neck and shoulders

For weekly tips on feeling amazing – less pain & strain and more productive- at your desk, enter your name and email address below

Strategy #2 for setting yourself up for Success at your desk

Keen to feel less Pain, Strain and Drain- so can feel at your Best and Be more Productive- at your desk?😁
Here’s strategy #2 to help you with just that! 

It’s a quick tip to kickstart your week the right way!

 

Strategy #2 to set yourself up for success at your desk

Click on the picture above or Click here to get the low down on Tip # 2 to feel amazing while you beaver away at your desk!

If you and your team would like a lunch n learn or practical workshop that walks you through targeted exercises and tips that help you boost your brainpower, energy levels and unwind tight muscles… feel free to reach out to me 😊

#movemore #posture #healthyhabits #workplacehealth #wellbeing #befit4study #befit2sit #education