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 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

 

 

 

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’ 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!

Holiday Device Advice #2 Screentime: Why, when & how to take a break

Using our devices, or sitting on screens for work and play can be such a #timesuck 😳

Before long, we’ve often been stuck there for ages, sometimes hours, without thinking about giving our brains and bodies a little break.

While it can be hard to drag ourselves away from our screens, there’s a few REALLY GOOD reasons WHY it’s super important…

So in this quick video, I share about WHY, WHEN & HOW we can quickly and easily MOVE a little 🕺💃

Moving, even just a little, is the BEST type of break to have from your screen!

… to AVOID the negative side effects of using our devices! 🥳

Holiday Device Advice 

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.

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