Our bodies were not made to sit for hours on end, 5 days a week. If you have a desk based job you might be spending more time in the chair, not moving, than you should be.
Getting up to take a walk, grab a drink or do some stretches can reduce the risk of repetitive strain injury (RSI) and cumulative low back loading and therefore back pain (1), eye strain (if you are using a computer) and is just plain and simply good for you! Some research (2) even shows that breaks can enhance your productivity by increasing focus.
A break from the desk is a win win situation!
The great news is you can and should move and there are plenty of free desk top apps that can help remind you to move during the day.
We have found our favourites and think you should take a look yourself.
Stretchyhttps://hovancik.net/stretchly - is great as it runs on every desktop platform. Every 10 minutes it encourages you to take a 20 second break. Every 30 minutes it tells you to step away from...
A research study from Sydney University has looked at the impact of weight training (or 'strength promoting exercise' as it is called in the study) on a group of 80,000 people. Data was taken from the Health Survey for England and the Scottish Health Survey from 1994–2008. The study compared Strength Promoting Exercise (it could be gym exercise, or body weight strength training) and its impact on mortality (all-cause, cancer, and cardiovascular disease mortality).
The results reveal some really encouraging positive relationships between weight training and health. The study found that in those who did weight training, there was a 23% reduced risk of premature death, and a 31% reduction in the number of cancer related deaths. Those numbers are impressive.
This study has inspired me to outline some of the facts we know about muscle strength, health, and exercise. Strength training is something we should all consider including in our weekly exercise mix- regardless of our age or...
This week in the clinic I saw a fit 40-something lady who had an onset of low back, hip and leg pain after simply walking. Well, she did walk for 6km on the beach for 4 days in a row whilst on holidays.
Why did simle walking cause an injury? She exercises 3 times a week including Pilates, weights, treadmill, and more. Why should something as seemingly easy as walking cause her injury, when she can train all year with no problems??
Walking is exercise, like any other exercise. It has its own demands, and our bodies need to be ready and prepared for walking at pace for exercise.
There are several factors that make walking as an exercise that requires some preparation.
Firstly, walking is very repetitive. To walk 6km, you might take close to 8,000 steps! Thats a lot of steps doing basically the same motion. This type of repetition is prime territory for overuse injury.
You always have one foot on the ground when you walk, which means your...
Movement and exercise can prolong life! There have been a number of interesting blogs and research summaries that continue to support our advice to our clients, no matter their age or level of fitness. Move!
Movement is like medicine! Motion encourages blood flow, so helps to reduce load on the heart (cardiovascular system), it helps circulation thorugh the muscles of the lower body which are very sedentary in a desk based job. Movement also encourages you to take deep breaths, and helps to wake up your mind to improve concentration and performance at work.
Have a look at these interesting articles.
In one analysis study from the National Cancer Institute, Harvard University, information from 66,000 adults was pooled and compared over a 14 year period. They found those who did no exercise had the greatest risk of death in the given period. But those who exercised just a little, lowered their risk of death by 20%. Those who exercised at the recommended 150 minutes per week...