Posts

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

Facebook

LinkedIn

Instagram

Be Fit 2 Sit Podcast Ep7 Reducing Neck & Shoulder Soreness

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

New evidence that Exercise Boosts our Brainpower!

New research has unlocked another piece in the puzzle of how exercise improves our brain function.

A discovery has identified what triggers the brain to boost brain function through exercise.

Many of us will be familiar with the ‘post-exercise high’ that is often what motivates us to get our joggers on in the first place. We can always look forward to feeling more awake and ‘alive’ post-workout, even if we are physically exhausted!

The Hippocampus is an important area of our brain for memory and learning. When we exercise, stem cells in this region multiply to form new nerve cells (neurons) which leads to improvements in learning and memory.

And now we know more about how…

Read more

An Ergonomically Friendly Desk Tidy-up + Awesome Desk Exercise for you!

This week we had some fun on social media…
It was ‘Clean Up Australia Day’ for Businesses on Monday, so I set us all a little challenge!

We went through the simple things we can all do every day to help keep our nation and our office safe (and beautiful) by picking up rubbish and things lying around. 

AND I showed you how to give your own workspace an ‘Ergonomically Friendly Clean-up’ to inspire you to get you in the tidying mood!
Read more

An Energy Boost and Encouragement for you

Do you ever feel a little sluggish, even stiff or sore sitting at your desk?

Or maybe you get frustrated there’s not enough time in the day to exercise as much as you’d like…

I want to inspire you, your workmates and even your family with this quick exercise tip!

You see, 30mins of daily exercise is awesome (and typically recomended), but it’s difficult for so many people that they end up doing nothing at all! 😳

I see so many poor souls struggling with wearing so many hats- they might be team leader or business owner, an employee, a parent, a student, then pile on top heaps of other committments- that they wrestle with finding time to prioritise the self-care things they should.

Does that ring true for you?

Read more

Inspire Workers to Better Health & Productivity at work- register for the FREE Challenge!

October is ‘Safe work month’, which provides a great opportunity to inspire and engage workers towards feeling and performing their best while at work.

Physiotherapist Kym Siddons (a.k.a the ‘Workstation Wellness Physio’) wants to help employers and their employees celebrate with a free ‘Workstation Workout 5-day challenge.’

The aim of the challenge is for workers to experience some of the quick, easy and effective steps they can take throughout their workday to create a powerful, positive impact on improving their health and wellbeing!

A recent study published by the Global Wellness Institute (2016) showed that workers are becoming increasingly unwell. Over half the workers studied were overweight or obese and 76% reported ‘struggling’ or even ‘suffering’ in their physical wellbeing. In addition to that one quarter felt actively disengaged in their workplace and nearly 40% suffered from excess pressure on the job.

That said, small initiatives can make a huge difference. For example, research by Prof Alan Hedge has also shown that just a couple of minutes of movement, done regularly throughout the workday, can break the cycle of poor metabolism that otherwise results in obesity and chronic illness from sitting.

Other studies have also demonstrated the positive benefits of specific exercises, posture correction, breathing techniques and educating workers in self-care strategies…

The resulting improvements in mental health, productivity, staff engagement and retention, absenteeism and injury rates are astounding.

You can register your business here

You can Register here if you’re an individual worker

Read more

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!

Try this to Increase Your Job satisfaction (and that of your staff)

Did you know that having a friend at work can profoundly impact on your career?

 

When I set this week’s ‘Workplace Wellness Challenge’ it was International Friendship Day! 😊

 

I stopped for a minute to reflect on what it means to enjoy friendship and the journey it brings…

 

The highs, the lows, joys and sorrows, the times together and times apart.

 

Seeing that day pop up in my calendar prompted me to surprise my long-time friend from  school with a phone-call…

 

We don’t live in the same city and it had been way too long since we talked!

 

Thinking about friendship made me reflect on what it means in the workplace.

 

And since I’m all about workplace wellbeing, I got to thinking…

 

What IS the impact of having, or not having, a friend in your workplace?

 

According to research, the traditional view of having a friends at work has been dim…

 

Employers often discouraged friendships at work because of decreased productivity from too much socialising, or the risk of divulging personal or professional information, even cliques forming that might lead to favouritism or negativity…

 

But recent surveys are revealing a change of heart!

 

With staff productivity, satisfaction and retention being bigger problems in recent years the tide may be turning…

 

Many surveys show that people who have a friend at work, especially a close friend, have much greater job satisfaction.

 

They are significantly more likely to be a productive, valuable part of your team and, ultimately stay on.

 

Healthy friendships are vital for our mental health and can go a long way to helping us deal with stressful situations, including those at work.

 

Have you got a valued friend at work?

 

Moreover, have you looked around and seen someone who doesn’t seem to find it easy to make friends at work…

 

Might you be able to reach out and extend friendship to them?

 

You know you’ll feel good about yourself if you show kindness to someone else!

 

Think about making someone’s day by stopping to talk when you wouldn’t otherwise, or buying them a coffee, or even offering a smile… it doesn’t have to be much!

 

Your challenge this week is to take a moment or two to BE a friend to someone else…

 

The results might surprise you…

 

I’d love to hear how you go!

 

PS. If you haven’t yet grabbed my FREE resource ‘Boost your Health at your desk in 2 Mins- 5 Simple Steps to Combat Pain & Strain, Improve Posture and Boost Metabolism’ you can get access it HERE or by entering your details below

 

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…

 

Read more