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Are you (and your team) ‘Fit to Sit’ at your desk?

Do you ever feel…?

Knots, Niggles, Tension

Tight muscles, aches or even pains

Brain fog, Nodding off, productivity waning

Sluggish from hours at a screen, slouching

Eyes glazing over, grab another coffee

Frustrated by no time to exercise, Too much on your plate

Your weight creeping up, metabolism slowing down

Do any of those phrases resonate?

Or can you see yourself heading there if things don’t change?

There’s nothing more upsetting to me, as a health professional, than seeing people in a state of distress, suffering from combinations of the above symptoms.

Especially because most of those issues can be pretty easily avoided… if you know how.

Most people have no idea that this shouldn’t be ‘your normal’ and that a few simple strategies can empower you to take control and get your health back on track.

That’s good news, right?

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Sore Back At Work? Try These Simple Steps

It’s National ‘Safe work month’ this October, so create some healthier work habits that your back will thank you for with some ‘physio approved’ advice.

On any given day in Australia, one quarter of our population is suffering some degree of back pain, and nearly 80 per cent of adults in Australia will experience back pain at some time during their lives.

Are you among them?

Research by the University of Sydney found that one third of all work related disability, world-wide, was from low back pain linked to workplace factors.

So I’ve teamed up with the Workscore’s Wellhub team to bring you some simple steps to combat back pain while you work!

If you sit at a desk a lot, you really must move often. Moving for 2 minutes every half hour is the gold standard. But that doesn’t mean you have to get up from your desk!

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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!

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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So… How are you, REALLY?

Tuesday just gone was ‘Wear White to Work Day’, to show our support for those suffering mental illness and their families.

I’m certainly not an expert in mental health, but I’ve sure been touched by mental illness and the toll it takes on it’s victims and their loved ones.

Chances are that you have been too.

Statistics show that 1 in 5 of us will experience some sort of mental ill-health throughout the year.

That’s a whole lots of people and a whole lot of sadness.😞

You’d be surprised how good many people become at pushing on, putting on a brave face, and not giving away much of the despair, isolation and fragility they’re feeling.

Sometimes those people are just tired or burnt out.
Sometimes they’re just having a bad day.
But sometimes they’re just hanging on, while we are quite unaware.

Maybe you’ve even been in that place..​​

It’s no co-incidence that many times a ‘physio session’ end up being more a ‘counselling session’..
​and it’s mainly because I am in the fortunate position to spend real quality time with those people.

I’m just listening to their worries and fears without judgement.

And yes, I’m qualified to give advice to navigate through their injury or point them in the right direction for further medical attention…

BUT it’s the ‘taking time and listening’ that matters.

Now mental ill-health is a complex issue, but the GOOD NEWS is…

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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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