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Hands up if you’d LOVE more time to Exercise!

Spring is here and there’s no better time to dust off your walking shoes and increase your daily activity!

Plus, if you register for ‘Steptember’ and aim for 10,000 steps each day of the month from 4th September, you’ll be raising money to support children with cerebral palsy

After all, it is recommended adults take at least 10,000 steps per day to maintain good health… and the average office worker only manages about 3000.

I’d love to have more time to exercise, you say, but I’m just so busy!

Well, I’ve got some good news for you!

Recent research has shown that just 2 minutes of movement, every half hour while you’re sitting, is the best way to boost your metabolism to reduce your risk of chronic disease from sitting.

Yay! So if you commit to moving your body for just 2 minutes regularly throughout your working day, you can drastically improve your health.

Is that a good enough reason to get moving?

It doesn’t have to be limited to walking. Every bit of body movement counts as ‘steps’ towards better health.

Plus, you don’t have to set aside a half an hour block for exercise every day (though that’s still fantastic, if you can make the time)…

You can just schedule in a quick couple of minutes here and there (ideally every half hour) to get your body moving and your step count up!

So, here’s some practical ways to get more ‘steps’ in your day this ‘Step-tember’

  • Engage a colleague or your team to join in the challenge to increase your steps. It’s amazing how a bit of ‘healthy competition’ will motivate you!
  • Stand up from your desk every half hour and do some calf raises, up and down onto your toes. Aim to do more repetitions each time. Stretch your calves out in-between.
  • Every time you go to sit down, do some extra ‘chair squats’ first. Position yourself so the backs of your knees are just in front of your chair with feet hip width apart. Bend your hips and knees while aiming your buttocks towards the back of the chair but don’t quite sit down. Go as far as you can comfortably go, then come up again. Repeat 5-10 times or to comfort.
  • Stand up and ‘walk while you talk’ on the phone. If you need to be at your desk, do some mini calf raises, squats or lunges while you’re talking and scribbling.
  • Arrange walking meetings or meeting around standing stations, so you can move rather than sit still.
  • Make use of standing stations or sit- stand desks. Aim to stand for about 15 minutes (or as long as is comfortable for you) every hour or so. You’ll be surprised just how much more your step count increases when you’re standing, even if you’re keyboarding.
  • Getting up to use the copier, printer, go to the bathroom or grab a drink goes without saying… but what if you make an attempt NOT to send in-house emails? Instead go for a walk and visit the staff member to directly interact!
  • Be strict with yourself about taking a break from your desk for lunch- even if it’s a quick one! Getting up, and outside if you can, is not only a great way to get more walking into your day, but reaps a multitude of benefits for your productivity and mental health.
  • Most of us know we should take the stairs rather than the lift where possible. Why not challenge yourself this ‘Steptember’ to really make an effort and develop start the healthy habit of ‘stair climbing’

Enjoy challenging yourself to increasing your step count this September and, most importantly, reaping the rewards of better health!

If you’d like my 5 Steps to beat Pain & Strain at your desk (plus improve your posture & Burn fat) in 2 mins, enter your details and I’ll send it straight to you!

Kick your Bad Posture Habits- How to ‘Centre Yourself’ to quit painful positions!

All too often I see people in the clinic complaining of stiffness and soreness in their upper back, neck and shoulders. 😥

I always ask about how their pain started, their work setup, and assess their muscles and joints (among other things). It wasn’t until I started doing workplace assessments that I realised an important piece of the puzzle was missing!

When I got to see people in their work environment something stood out…
the poor posture habits they had at their desk!

Most people don’t realise, until they’re challenged about it, that they inadvertently fall into weird and not-so wonderful positions when they’re concentrating on their work. 😳

I should know- I’m guilty too! 😬

If I’m concentrating on work (not my posture) I can find myself leaning on my left forearm while I’m using my mouse in my right hand.

How about you? What do you tend to do out of habit when you sit?

And it’s not just while we’re working…

What about while we’re driving (elbow up on the window sill anyone?)
And when we’re on our smartphone or tablet, leaning off to one side while we scroll/ text with the other (mmm, that could be me leaning on my elbow at the table)?

We all need to give ourselves a little pep-talk

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Ignore your Niggles at your Peril! When to wait & when to act…

A new study of tradie’s health & injuries highlights not only some risks for tradies, but some extremely important health lessons for us all.

 

You see, Australia’s national health campaign this month is focused on the health of our trusty ‘tradies’…

 

… the ‘Good guys’ that come to the rescue when we need something fixed or built for us.

 

Yet a new study shows that our tradies are suffering… nearly 2/3 (64%) of tradies said they’ve been injured in their current job and most fail to see a doctor or seek any medical attention.

 

This seems a little crazy to the rest of us!

 

Their work relies so heavily on their physical capacity, and time off work due to injuries hits them even harder in the hip pocket than many of us…

 

We might think they’d take great care of their bodies; yet the study shows 79% take great care of their tools and only 47% consider looking after their body

 

Now, before we point a judgemental finger, have a think;

 

Are most of us any different?

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Burning Fat while you Sit at your Desk- Is it Possible?

If you want to combat pain & strain at your desk, improve your posture and flexibility, boost your health (including burning fat) and productivity… listen up!

 

This piece of info can revolutionise your workday and only takes a few minutes

 

And if you read to the end, I’ll share with you the most effective techniques I use with my clients to improve strength and endurance in your ‘good posture’ muscles to reduce pain and improve posture.

 

Now, Drumroll please…

 

Here’s the quickest, most effective and research-proven way to improve your health at your desk…

 

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Is your Satchel, Carrybag or Handbag Ruining your Posture?

To answer the question, Is my carry bag ruining my posture?

Short answer, yes..

Carrying the wrong bag and carrying it poorly places heaps of strain on your shoulders, back and neck..😫

BUT, you can take steps to reduce the load your bag puts on your posture.🎉
 

How much your bag- backpack, satchel or handbag- affects your posture is determined by these things..
 
1)    The type of Bag
 
2)    How heavy it is
 
3)    The way you carry it
 
4)    Your postural strength and endurance
 
So, let’s look at these factors  and see which ones you can improve on..


1)    What type of bag do you tend to carry?

A Laptop bag?💼
A Handbag?👜
A Backpack?🎒
A gym bag?💪
 
It’s probably a ‘no-brainer’, but bags that allow you to carry your load fairly symmetrically win every time.
 
So backpacks are great- and there’s some pretty cool ones out there is you hunt around..
 
The best ones have a waist strap that allows you to distribute some weight to your hips and pelvis. That’s especially important is you have a heavy backpack, are carrying it long distances or have a sore, weak spine. 🎒

.. but maybe not ‘the look’ you’re after?

The next best option is a ‘satchel type’ bag that allows you to spread the load from one shoulder, across the chest, and the weight hand on the opposite side… more about how to carry it well later 💼
 
If you have a casual carry bag (like a gym bag), make sure it has a longer ‘over the shoulder’ handle, so you can carry it like the satchel rather than both handles. 
If not, ditch it!
 
Lastly, the Handbag. Well, ladies, we do have a tendency to fall in love with a gorgeous handbag! 👜
 
Truth is, is you wanna do your posture a favour, keep your handbag as small as you can. 
NOT choose the oversize option that allows you to fit the kitchen sink- unless it’s just for the beach!

 

2)    How heavy it is

You knew it was coming! 

Yep, it’s time to give your carry bag a spring clean 😃
 

The last time I did this, I found an industrial sized tape measure in the bottom that weighed a tonne! No wonder I was feeling weighed down L
 
So make sure you only have in it what you absolutely need so you’re not putting unnecessary strain on your body.

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This Simple Tip can Fix your Rounded Shoulders

Have you noticed you’ve got rounded shoulders? 

Or concerned you might develop rounded shoulders?🤔

 

Let’s face it, most of us who sit at a computer or desk a lot, even with best intentions, spend a little time slumped, with rounded shoulders…😟

 

Is that harmful, you ask?

 

Well, having rounded shoulders puts heaps more load on your neck, shoulders and upper back…

 

That puts you in a poor posture that increases your risk of pain, stiffness, headaches, injury, limited breathing.. I could go on. Ahhh!😫

 

I’ve got a little tried and tested tip that helps my clients put their shoulders in a much better position to reverse that rounded-ness.. YAY!

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Work on a laptop often? Here’s 2 Things you MUST KNOW

Working on a laptop is particularly grueling and here’s why..

The screen is attached to your keyboard 😧

Well doh, I hear you say, isn’t that the whole point?

To make your workstation portable?

Well yes, but ergonomically speaking, this is totally setting you up for failure… unless you take two CRITICAL STEPS.

I’ll explain why…

When you use your laptop’s inbuilt keyboard and mouse, you’re inevitably looking down at your screen.

You might already know that looking down at your screen ruins your neck, shoulders, upper back? It also sets you up for postural disaster!😳

But if you raise your screen to take the strain off your neck and back, your arms and wrists end up in a terrible position for typing. 😨

Yikes!

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If Sitting is the ‘New Smoking’, are you at RISK?

The stats are appalling… we are dying a slow death due to the increasing number of hours we spend sitting each day. 😳

 

The average Aussie sits on average more than 9hours a day (and rising), oblivious to the damage it’s doing to their health… if you add up all the time you sit at work, in the car, on the couch of an evening, is that you?

 

The increased risk of Heart and lung disease, diabetes, kidney disease, mental health disorders, cancer and even death is ridiculously higher in adults who sit more than 7 hours a day, some studies report up to 94% higher!

 

Not to mention the physical toll on your posture: an increased ‘hunch’ in your upper back (thoracic kyphosis) is associated with a far poorer quality of life as you age.

 

But I exercise regularly??!! I hear you protest… well, even if you DO exercise the recommended 30 minutes each day, it doesn’t offset the serious side effects of sitting all day.

 

You see, recent studies (in particular some by Professor Alan Hedge of Cambridge University) have shown that after JUST ONE HOUR of sitting our metabolism slows down so much that we start depositing fat!  YIKES! 😩

 

There’s ONE SIMPLE SOLUTION… are you dying to know?

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