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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

 

 

 

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.

‘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. 

Stiff and Sore no more! Grab this Easter Holiday Travel Tip that keeps your back and hips happy while you Sit

Travelling this Easter Break? Does you back groan at you just with the thought of sitting for hour in the car, train or plane?

Do you feel hunched over with stiffness or soreness in your low back and hips from being stuck sitting for ages… then take a bit of unwinding while you straighten up again?

I’ve got some good news for you!

I recorded a video of my favourite way to keep your back and hips from stiffening up while you travel… this tip has saved me many times 🙂

It’s also a great way to keep yourself alert if you’re driving or stuck sitting in a meeting or conference when you can’t move as much as you’d like to.

Read more

Relieve Neck, Back and Shoulder tension with this Quick Tip

Take tension off your Neck, Back and Shoulders with this quick tip

I often prescribe my clients the ‘Smiling Collar-bones’ exercise that gives them a quick and easy way to improve their posture and take tension off their neck, shoulders and upper back.

It’s also one of my favourite ways of explaining healthy posture habits for your head, neck and shoulders and clients can’t believe how easy it is to remember… so they do it more often!

The other thing is, your don’t have to even leave your chair to do it! Wherever you are and whatever you’re doing, you can ‘Smile’ your collarbones and feel the difference in your body!

That’s a win-win all round!

This week saw us celebrating April Fool’s Day… and National ‘Smile Day’ in Australia. So I thought I’d bring a smile to your dial and share this awesome exercise with you…

 

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Time-saving tips for feeling fabulous, leading an active life and aging gracefully… in celebration of International Women’s Day

March 8th is International Women’s Day, and on this day we celebrate everything awesome and unique about women!

 

One of the most special things about women is that they tend to be ‘nurturers’ of those around them. They’re often carers in the form of mothers, grandmothers, sisters or daughters and supportive friends or colleagues of the many people in their community.

 

And women often feel their greatest sense of satisfaction and worth in giving of themselves to others- they’re time, their listening ear, their advice, their hospitality and their heart.

 

In our increasingly busy world, however, this selfless commitment to giving and putting other’s needs before their own can take its toll.

 

Yes, as women we tend to wear many hats and, sadly, the ‘hat of self-care’ is usually donned the least.

 

The sad reality is that I speak to many women daily who aren’t feeling great about themselves. They find it hard to see, let alone celebrate their amazing qualities amidst their struggle.

 

They’re often worried about their weight, worried about how stiff and sore they feel, how exhausted and sluggish they feel, worried about the increasing hunch of their shoulders, worried about their health and the little time they have to devote to taking care of themselves.

 

Does that resonate with you?

 

Well, I want to encourage you today!

Firstly, I assure you that you are doing a great job.

 

And secondly, I want to remind you that you can’t help others unless you fit your own oxygen mask first…

 

While it certainly is tough to prioritise your own physical and mental health when you’ve got deadlines at work, family and social commitments, household chores to get done and hungry kids or pets hounding you…

 

I’d like you to stop for a second and take a deep breath, then exhale, and read on.

 

If I told you that you could skyrocket your physical and mental health in just 2 minutes, would you want to know how?

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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?

Read more

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!

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!