Be Fit 2 Sit Ep 15 Ultimate Motivator- Movement

Ep #15 The Ultimate Motivator- Movement!

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Are you struggling to feel MOTIVATED?
Many of us have lots of study and work to do, yet are finding it difficult to stay motivated and focussed to put in our best effort or do our best work.

In Ep #15 of the ‘Be Fit 2 Sit Podcast’, Physio Kym Siddons explores how MOVEMENT can be the easiest, cheapest and healthiest motivating tool for us to use!

So listen in and hear about

  • how movment can increase our positive outlook and mood
  • how movement can increase release of important hormones to help us focus, improve memory and concentration
  • How movement can increase our brainpower
  • how different type of movement can produce different outcomes, depending what we’re wanting to achieve

… Take a listen below and be inspired to implement ways that you enjoy, to boost your motivation levels!

The VIDEO supporting this episode, with examples of brain boosting, motivating moves can be found on the Workstation Wellness Physio Facebook page

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Episode 14 Bad posture? Here's Help

Episode 14 Think you have ‘Bad Posture’? Here’s Help

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If you think you have ‘Bad Posture’ then be encouraged!

In episode 14 of ‘Be Fit 2 Sit Podcast’, Physio Kym Siddons celebrates World Physiotherapy Day, along with ‘Women’s Health Week’ by addressing a concern so many women ask her for help with…
‘Poor Posture’.

So Kym talks about how it’s never too late to improve your postural alignment, your spinal flexibility and strength- you you can feel confident, more capable and reduce strain in your back and neck.

Now that’s worth celebrating!

Common concerns people have about their posture are
– rounded shoulders
– a slouched back
– an increased ‘hump’ at the base of their neck

Kym chats about what does and doesn’t constitute ‘poor posture’, and inspires you in how you can make small, simple adjustments throughout your day that will make a real difference over time.

She talks you through how to position yourself in a healthy posture while you sit or stand

+ directs you to her ‘Best Desk Stretches and Exercises’ video that will instruct you in targeted stretches and exercises to improve your spinal flexibility and strength.

You can find these at www.kymsiddonsphysio.com.au

She then goes on to help you establish healthy posture habits, becoming more aware of when you’re not in a healthy posture, then repositioning yourself, and moving more regularly while you’re sitting.

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

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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

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

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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

Home

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

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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

Facebook

LinkedIn

Instagram

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Episode 14 Bad posture? Here's Help

Be Fit 2 Sit Podcast Ep7 Reducing Neck & Shoulder Soreness

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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

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Get a Sore Low Back Sitting?

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

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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

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Episode 14 Bad posture? Here's Help

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

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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

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

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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!

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

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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!

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