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

 

‘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. 

Four best desk exercises – FREE

Four best desk exercises – free

STUDENTS & TEACHERS- Here is some stress relief for you!

If you’re feeling stiff, sore and strained from your end of year workload, then help is on the way for you!

Four best desk exercises

The ‘4 Best Exercises you can do at your desk!’ will quickly and easily stretch out tight muscles to relieve pain and strain

PLUS

Give your energy and concentration levels a boost!

Don’t get bogged down by study and assignments, or so many papers and reports…

These simple, yet effective stretches and exercises can be done at your desk, in just a few minutes!

So head to the link on my website and I’ll email you the video for FREE.

Don’t get frustrated with sitting at your desk, feeling fatigued and foggy-

Wake yourself up with these energising exercises that will help you feel fabulous in no time!

Wishing you all the very best as you finish 2020 strong!

 

Keep up to date with us on our Facebook page here

Help your team feel fabulous- fast!

Help your team feel fabulous- fast!

Help your team feel fabulous- fast!

‘Self-care’ has taken a backseat for so many workers, especially those working from home, in 2020.
Yet it’s not too late to finish the year feeling fab, instead of frustrated!

Feeling fatigued, stiff, sore and sluggish does NOT have to be ‘your new norm’…
A few targeted minutes of the right energy boosting breaks, specific stretches, exercises plus posture tips and ergonomic advice can turn things around for you!

Physio Kym Siddons has kicked off the ‘Feel Fab Fast 30 day Challenge’ and is now offering this online program to teams of workers for #safeworkmonth
You and your colleagues can access Fast and effective exercises, stretches, energisers and health tips online…

 

So, IN JUST A FEW MINS A DAY, you can

– relieve tight, tense muscles

– boost energy levels, memory & productivity

– reduce strain & pain on your back, neck & shoulders

– improve posture & flexibility

– understand how you relieve your stiffness & soreness

– kickstart your metabolism

– setup your workspace better

– be equipped & encouraged to help yourself feel A-MAZING

You’ll find that effective things, done daily will have you feeling fabulous in no time!
PLUS With easy access to your personal physio in your pocket, you’ll get questions about your aches & pains answered too!

 

This 30 day Online challenge includes

  • a bite-sized tip or exercise each day that will propel you towards feeling fabulous
  • The BEST exercises to target anti-slouching, pain relieving muscles
  • Brain boosting hacks to improve memory
  • Targeted stretches to improve posture & flexibility
  • Kickstart metabolism with quick and easy tricks
  • Simple, Budget friendly Desk setup advice to ease aches & pains
  • Practical Device advice to relieve tension & improve productivity
  • Private online community for your team

 

You WILL NOT need to put on activewear or any fancy equipment
You WILL NOT need to set aside a heap of time

 

So, Message Kym today about your workplace running the online ‘Feel Fab Fast’ Challenge in your workplace and finish the year feeling fabulous, fit & strong!

Important Ergonomic factors to set students up for success at their desk!

Important Ergonomic factors to set students up for success at their desk!

Ergonomics is a strange word. So what does it mean and is it important?

Ergonomics refers to the science of how we choose, arrange and use our learning and/or work environment, including our furniture and accessories, so we’re most efficient and most safe while we learn or work.

When we’ve given careful consideration to our ergonomics we are most productive and have least stress and strain on our mind and body.

Doesn’t that sound worthwhile?

Some benefits of an ergonomically healthy learning/ study setup are

  • Feeling more energised and alert
  • Having better posture
  • Feeling less muscle tightness and tension
  • Being more productive
  • Feeling less stiffness and soreness

There’s a  few important points to consider when it comes to having an ‘Ergonomically friendly’ setup…

I went into detail regarding the ‘Ergonomic Guidelines’ for setting students up for home-learning and home-study in my recent online ‘Student Ergonomics’ workshop

Read more

Student Ergonomics 🤩 FREE Online Workshop🤩

Student Ergonomics FREE Online Workshop

Setup your desk for success with healthy Home study and Home learning Ergonomic advice!

Sitting at a desk can be straining and draining, especially as a student, when your mind and body is developing.

Healthy ergonomics, along with healthy postures and exercise habits can really help set young people up to feel and function at their best! 🥳

Many parents and teachers have asked me for ergonomic tips to help their students keep concentration levels up and keep strain and pain away while they learn and study at home…

Read more

What should your teens know about Posture, Pain, Exercise & Ergonomics?

“I started using my phone better so my neck and shoulders don’t get sore”
(Quote, ‘Be Fit 2 Sit’ Program school student)

What should your teens know about Posture, Pain, Exercise & Ergonomics?

Empowering students with information and practical advice to enable them to make healthy life choices is something I feel very strongly about…

I don’t believe our next generation should have to wait until they’re employed in an office that offers ergonomic assessments, posture checks and lunchtime pilates classes to experience the difference simple self-care strategies can make.

I can tell you from working with thousands of students, parents and educators that kids, teens and young adults are feeling the strain NOW!

They’re also keen to know how to help themselves NOW!

Click here to watch the video

What should your teens know about Posture, Pain, Exercise & Ergonomics?

Read more

Stiff and Sore from Shivering? Stretches and Exercises to Unwind your shrugged up shoulders

Stiff and Sore from Shivering? Stretches and Exercises to Unwind your shrugged up shouldersespecially while you learn or work from home 

In winter time many of us find our shoulders shrugged up around our ears and our back hunched as we brace against the cold. 

While shivering is our body’s natural response to help keep us warm, and in fact it even helps boost our metabolism- it thrusts us into a poor posture. 

This Winter Warming, 2 Minute ‘Be Fit 2 Sit’ break will help! 

Click here to watch the video

Read more

Work or study in bed- good or bad?

Tempted to Study or work in bed? Is it good or bad for you?

It’s winter and many of us are tempted to slink off to bed for a bit to do work, study or homework…

But it is a good idea for our health and productivity?

 

In this video I walk you through some of the reasons why we want to do it 🙂

Plus some ‘healthier’ options for our posture, our muscles and our brainpower if we do want to indulge in some time spent doing work or study in bed!

Click here to watch

Work or study in bed- good or bad?

Work or study in bed- good or bad?

Read more