#helpful tips in combating sedentary behavior

[thecoachingdirectory]

Wondering how to maintain the energy and activity throughout your day? Let’s face it…with our demanding work schedules, it’s easy to find ourselves glued to our chairs for long stretches of time. Here are some simple and effective strategies to help us break free from the sedentary trap and create a healthier work environment. Check this out!

[vedamgastrohospital]

Tips to Avoid Gastrointestinal Cancers

Gastrointestinal (GI) cancers, including cancers of the stomach, colon, rectum, pancreas, liver, and esophagus, are among the leading causes of cancer-related deaths worldwide. However, many of these cancers can be prevented by adopting healthy lifestyle choices and being proactive about early detection. Below listed are key strategies from some of the best stomach specialists in Surat consulting at Vedam Gastro, to reduce the risk of developing GI cancers.

1. Maintain a Healthy Diet

Diet plays a significant role in the prevention of gastrointestinal cancers. The following dietary habits can help reduce risk:

● Increase Fiber Intake: A diet rich in fiber from fruits, vegetables, whole grains, and legumes promotes healthy digestion and may lower the risk of colorectal cancer.

● Limit Processed and Red Meat: Processed meats, such as bacon, sausages, and hot dogs, have been linked to colorectal cancer. Reducing consumption of red meat and choosing lean proteins like fish and poultry can be beneficial.

● Eat More Antioxidant-Rich Foods: Foods rich in vitamins C and E, beta-carotene, and selenium — such as berries, nuts, leafy greens, and citrus fruits — help combat harmful free radicals and may reduce cancer risk.

● Reduce Sugar and Refined Carbohydrates: Diets high in refined sugars and processed foods may contribute to obesity and insulin resistance, which are risk factors for gastrointestinal cancers.

● Stay Hydrated: Drinking plenty of water aids digestion and helps maintain gut health, reducing the likelihood of developing cancers like colorectal cancer.

2. Maintain a Healthy Weight and Exercise Regularly

Obesity has been linked to an increased risk of GI cancers, including colorectal, pancreatic, and esophageal cancers, say the doctors at one of the best stomach hospitals in Surat — Vedam Gastro Hospital. Maintaining a healthy weight through balanced nutrition and regular physical activity is crucial for prevention.

● Engage in at least 150 minutes of moderate exercise per week, such as walking, jogging, cycling, or swimming.

● Incorporate strength training exercises to build muscle and improve metabolism.

● Reduce sedentary behavior by incorporating movement throughout the day.

3. Avoid Tobacco and Limit Alcohol Consumption

● Quit Smoking: Tobacco use is a major risk factor for esophageal, stomach, and pancreatic cancers. Quitting smoking significantly reduces cancer risk and improves overall health.

● Limit Alcohol Consumption: Excessive alcohol intake is linked to cancers of the liver, esophagus, and colon. Limiting alcohol can help lower the risk.

4. Prioritize Gut Health

According to the best gastro surgeons in Surat, a healthy gut microbiome plays a key role in digestion and immunity, which can influence cancer risk.

● Include Probiotics and Prebiotics: Foods like yogurt, kefir, sauerkraut, and fiber-rich foods help maintain a balanced gut microbiome.

● Avoid Overuse of Antibiotics: Unnecessary antibiotic use can disrupt gut bacteria balance and potentially contribute to inflammation.

5. Get Regular Cancer Screenings

Early detection significantly improves cancer outcomes. Recommended screenings include:

● Colonoscopy: A colonoscopy every 10 years (or as advised by a doctor) is crucial for detecting and removing precancerous polyps.

● Stool Tests: Tests such as the fecal occult blood test (FOBT) can help detect early signs of colorectal cancer.

● Endoscopy: This procedure is useful for detecting esophageal and stomach cancers, especially for those at higher risk.

● Liver Function Tests and Imaging: People at risk of liver cancer, particularly those with hepatitis or cirrhosis, should undergo regular screenings.

6. Manage Chronic Conditions

Certain chronic conditions can increase the risk of GI cancers, says our expert colorectal cancer specialist in Surat. Managing them effectively reduces cancer risk.

● Gastroesophageal Reflux Disease (GERD): Long-term acid reflux can lead to Barrett’s esophagus, increasing esophageal cancer risk. Treat GERD with dietary changes, medications, or surgery if necessary.

● H. Pylori Infection: This bacterial infection is a major risk factor for stomach cancer. If diagnosed, it should be treated with antibiotics.

● Hepatitis B and C: Chronic hepatitis infections increase liver cancer risk. Vaccination against hepatitis B and antiviral treatments for hepatitis C can reduce this risk.

7. Reduce Exposure to Environmental Toxins

Certain chemicals and pollutants are linked to GI cancers. Minimize exposure by:

● Avoiding Excessive Pesticides and Additives: Choose organic produce when possible and wash fruits and vegetables thoroughly.

● Being Mindful of Workplace Hazards: Those working with industrial chemicals should take necessary precautions, such as using protective equipment.

● Limiting Plastic Use: Avoid heating food in plastic containers, as chemicals like BPA may have potential carcinogenic effects.

8. Reduce Stress and Prioritize Mental Health

Chronic stress and poor mental health can lead to inflammation and unhealthy lifestyle habits that contribute to cancer risk, warn the experts at Vedam Gastro Hospital, one of the best gastro hospitals in Surat.

● Practice stress-management techniques, such as meditation, deep breathing, and yoga.

● Maintain a healthy work-life balance and prioritize self-care.

● Seek mental health support when needed to manage anxiety and depression.

Conclusion

While not all cases of gastrointestinal cancer can be prevented, adopting a healthy lifestyle, prioritizing screenings, and managing existing health conditions can significantly reduce the risk. Small, consistent changes in diet, exercise, and habits can make a significant impact on long-term health. By taking proactive steps today, you can safeguard your digestive health and overall well-being for years to come.

[excercise-too22]

The Importance of Physical Exercise in the USA: A Comprehensive Analysis

Introduction

In the fast-paced modern world, the significance of physical exercise cannot be overstated. Particularly in the United States, where sedentary lifestyles have become the norm, the need for regular physical activity is more crucial than ever. This article delves into the importance of physical exercise in the USA, exploring its benefits, challenges, and the broader impact on society.

1. The Current State of Physical Activity in the USA

The USA faces a growing health crisis due to the increasing rates of sedentary behavior. According to the Centers for Disease Control and Prevention (CDC), only about 23% of American adults meet the recommended guidelines for physical activity. This trend is alarming, given the well-documented health risks associated with inactivity.

1.1 Sedentary Lifestyles and Their Consequences

With the rise of technology and the digital age, Americans are spending more time sitting—whether at work, in front of screens, or during leisure activities. This sedentary behavior contributes to a range of health issues, including obesity, cardiovascular disease, diabetes, and even mental health disorders such as depression and anxiety.

1.2 The Impact of Urbanization and Technological Advancements

Urbanization and the advent of modern technology have made daily life more convenient but less active. The reliance on cars for transportation, the prevalence of desk jobs, and the allure of digital entertainment have all contributed to a decline in physical activity. The challenge is to find ways to integrate more movement into daily life, despite these barriers.

2. The Health Benefits of Regular Physical Exercise

Regular physical exercise offers numerous benefits that extend beyond just physical health. It is a critical component of a holistic approach to well-being, affecting mental, emotional, and even social aspects of life.

2.1 Physical Health Benefits

Engaging in regular physical activity helps prevent and manage a variety of chronic diseases. It strengthens the cardiovascular system, improves muscular strength and endurance, and enhances flexibility and balance. Moreover, regular exercise is essential for weight management, reducing the risk of obesity and associated conditions like type 2 diabetes and hypertension.

2.2 Mental Health Benefits

Physical exercise is not just beneficial for the body; it also plays a vital role in mental health. Exercise has been shown to reduce symptoms of depression, anxiety, and stress. It promotes the release of endorphins—often referred to as "feel-good" hormones—which enhance mood and overall mental well-being. Additionally, exercise can improve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer's.

2.3 Social and Emotional Benefits

Exercise often involves social interaction, whether through group sports, fitness classes, or simply walking with a friend. These interactions can foster a sense of community, reduce feelings of loneliness, and improve overall emotional well-being. Moreover, achieving fitness goals can boost self-esteem and confidence.

3. The Role of Exercise in Combating Obesity

Obesity is one of the most pressing public health issues in the USA, with more than 42% of adults classified as obese. Physical exercise is a key strategy in the fight against obesity, as it helps create a calorie deficit, which is essential for weight loss.

3.1 The Energy Balance Equation

Weight management is fundamentally about energy balance—calories consumed versus calories burned. Regular physical activity increases the number of calories burned, helping to tip the energy balance in favor of weight loss or maintenance.

3.2 Exercise and Metabolism

Exercise also boosts metabolism, not just during the activity itself but also afterward, during the recovery period. This post-exercise metabolic boost can be particularly beneficial for weight management.

3.3 Exercise as a Sustainable Weight Management Tool

While diet plays a crucial role in weight loss, exercise is key to sustaining weight loss over the long term. It helps maintain muscle mass, which is important for maintaining a healthy metabolism, and it can prevent the weight regain that often follows dieting.

4. The Economic Impact of Physical Inactivity

The consequences of physical inactivity extend beyond individual health—they also have significant economic implications. The cost of treating chronic diseases associated with inactivity is staggering and places a heavy burden on the healthcare system.

4.1 Healthcare Costs

Physical inactivity is a major contributor to the prevalence of chronic diseases, which are costly to manage. The CDC estimates that physical inactivity contributes to $117 billion in annual healthcare costs in the USA.

4.2 Lost Productivity

In addition to direct healthcare costs, physical inactivity also affects productivity. Employees who are inactive are more likely to suffer from health issues that lead to absenteeism, presenteeism (being present at work but not fully functioning), and disability, all of which reduce productivity.

4.3 The Economic Benefits of Promoting Physical Activity

Investing in programs that promote physical activity can yield significant economic benefits. These include reduced healthcare costs, increased productivity, and the potential for job creation in the fitness and wellness industries.

[josegreenspon]

Incorporating Fun and Fitness into Daily Family Routines with Pediatricians such as Jose Greenspon

Yosef Jose Greenspon

Incorporating Fun and Fitness into Daily Family Routines with Pediatricians such as Jose Greenspon

Childhood obesity is a growing concern globally, with long-term health implications that can extend into adulthood. Combatting this issue requires a multifaceted approach that includes promoting physical activity, balanced nutrition, and healthy lifestyle habits. One effective strategy is to incorporate fun and fitness into daily family routines, making exercise an enjoyable and integral part of everyday life. Engaging in physical activities together as a family not only helps in managing weight but also strengthens family bonds and instills lifelong healthy habits in children.

Encouraging children to lead an active lifestyle from an early age is crucial for their overall development and well-being. By integrating fitness into family routines, parents can model positive behavior and create a supportive environment that fosters a love for physical activity. This blog will explore practical ways to incorporate fun and fitness into daily family routines, offering tips and strategies to help families stay active and healthy together.

Prioritizing Physical Activities Over Screen Time

In today’s digital age, children often spend excessive time on screens, leading to sedentary lifestyles. To combat this, families should prioritize physical activities over screen time. Setting limits on the use of electronic devices and encouraging outdoor play can significantly reduce the risk of childhood obesity.

Parents can introduce a variety of fun physical activities that can be done together, such as bike rides, hiking, or playing sports. Pediatric professionals like Jose Greenspon mention that creating a daily or weekly schedule that includes dedicated time for physical activities can help establish a routine that prioritizes movement over screen time. Additionally, parents can lead by example by participating in these activities, demonstrating that staying active is a family priority.

Integrating Fitness into Daily Chores

Daily chores provide an excellent opportunity to incorporate physical activity into the family routine. Tasks such as gardening, cleaning, or walking the dog can be turned into fun, fitness-oriented activities. Involving children in these chores not only helps them stay active but also teaches them responsibility and teamwork.

Parents can make chores more engaging by turning them into games or challenges. For example, setting a timer and seeing who can pick up the most toys or clean their room the fastest can make the task more enjoyable. Incorporating music and dancing while doing chores can also add an element of fun, making physical activity a natural and enjoyable part of daily life as highlighted by medical professionals such as Jose Greenspon.

Scheduling Regular Family Exercise Time

Regular family exercise time is a key component in promoting fitness and combating childhood obesity. Scheduling specific times for family workouts ensures that physical activity becomes a consistent part of the family’s routine. Activities like family yoga sessions, group workouts, or even simple stretching exercises can be beneficial.

Choosing activities that everyone enjoys is crucial for maintaining motivation and participation as underscored by pediatricians including Jose Greenspon. Families can explore different types of exercises to find what works best for them, whether it’s taking a walk after dinner, having a dance party in the living room, or going to the local park for a game of frisbee. The goal is to make exercise a fun and anticipated part of the day, rather than a chore.

Encouraging Participation in Sports

Organized sports are an excellent way to promote physical activity and healthy competition among children. Encouraging children to participate in sports helps them develop important skills such as teamwork, discipline, and perseverance. It also provides a structured environment for regular exercise.

Parents can support their children’s interest in sports by attending games and practices, providing the necessary equipment, and celebrating their achievements. Additionally, exploring a variety of sports can help children find an activity they are passionate about. Whether it’s soccer, basketball, swimming, or martial arts, participation in sports can significantly contribute to a child’s physical and emotional well-being.

Promoting Healthy Eating Habits

Incorporating fitness into daily routines is only part of the solution; promoting healthy eating habits is equally important in combating childhood obesity. Families should focus on balanced nutrition, including a variety of fruits, vegetables, whole grains, and lean proteins in their meals. Reducing the consumption of sugary beverages and snacks is also crucial.

Parents can involve children in meal planning and preparation, making it a fun and educational activity. Teaching children about the nutritional value of different foods and encouraging them to try new healthy recipes can foster a positive relationship with food. Additionally, establishing regular meal times and avoiding eating in front of screens can help develop mindful eating habits as pointed out by medical professionals such as Jose Greenspon.

Creating a Supportive and Positive Environment

Creating a supportive and positive environment is essential for encouraging healthy lifestyle changes. Celebrating small achievements and providing positive reinforcement can motivate children to stay active and make healthier choices. It’s important to focus on the fun and benefits of physical activity rather than framing it as a necessity or punishment.

Parents should also be mindful of their language and attitudes towards fitness and health. Avoiding negative comments about weight and instead emphasizing the importance of being strong, healthy, and energetic can foster a positive self-image in children. By creating an encouraging environment, families can work together towards achieving a healthier lifestyle.

Incorporating fun and fitness into daily family routines is a powerful strategy to combat childhood obesity and promote overall well-being. Pediatric professionals like Jose Greenspon emphasize that by prioritizing physical activities over screen time, integrating fitness into daily chores, scheduling regular exercise, encouraging participation in sports, promoting healthy eating habits, and creating a supportive environment, families can foster a culture of health and activity.

These practices not only help in managing weight but also instill lifelong habits that contribute to a healthier future. As families embrace these changes together, they strengthen their bonds and create lasting memories, making the journey towards fitness a shared and enjoyable experience. Through consistent effort and a positive approach, families can achieve significant improvements in their health and quality of life.

[premiumqualityarmchairs]

How to Transform Your Workspace with Ergonomic Office Chairs

In the realm of productivity and well-being, the workspace plays a pivotal role. Whether you're a freelancer, a remote worker, or an office-based professional, the environment you work in significantly impacts your efficiency, health, and overall satisfaction. Among the various elements that shape a conducive workspace, the choice of seating holds particular importance. Enter ergonomic office chairs – the unsung heroes of productivity and comfort in modern workplaces.

Understanding Ergonomics

Before delving into the transformational potential of ergonomic office chairs, it's crucial to grasp the essence of ergonomics. Simply put, ergonomics is the science of designing environments, products, and systems to fit the people who use them. In the context of office chairs, ergonomic designs aim to support the body's natural posture, reduce strain on muscles and joints, and enhance overall comfort during prolonged sitting periods.

The Pitfalls of Conventional Chairs

Traditional office chairs, while often aesthetically pleasing, tend to prioritize style over substance. They may look sleek and sophisticated, but beneath their surface lies a host of ergonomic shortcomings. From inadequate lumbar support to insufficient adjustability, these chairs can contribute to a myriad of health issues, including back pain, neck strain, and poor circulation.

Unlocking the Potential: Benefits of Ergonomic Office Chairs

Optimal Support: Unlike their conventional counterparts, ergonomic office chairs are meticulously engineered to provide comprehensive support to the entire body. From adjustable lumbar support to contoured seat cushions, these chairs promote proper spinal alignment and alleviate pressure points, ensuring a more comfortable and health-conscious sitting experience.

Customizable Comfort: One size does not fit all, especially when it comes to seating preferences. Ergonomic office chairs boast a plethora of adjustable features, including seat height, armrest position, tilt tension, and more. This customization empowers users to tailor their chairs to suit their unique body dimensions and ergonomic needs, fostering personalized comfort and productivity.

Enhanced Posture: Maintaining good posture is essential for preventing musculoskeletal issues and promoting overall well-being. Refurbished Office Chairs encourage proper posture by providing adequate lumbar support and promoting dynamic sitting, allowing users to adjust their positions effortlessly throughout the day. By cultivating a posture-positive environment, these chairs help reduce fatigue and boost concentration levels.

Increased Productivity: Comfortable employees are productive employees. By minimizing discomfort and distraction, ergonomic office chairs enable individuals to focus more intently on their tasks and perform at their peak potential. Moreover, the ergonomic design encourages better blood circulation and oxygen flow, combating fatigue and enhancing cognitive function, ultimately leading to higher levels of productivity and efficiency.

Long-term Health Benefits: Investing in ergonomic office chairs isn't just about immediate comfort—it's an investment in long-term health and wellness. By mitigating the risk of chronic conditions such as back pain, sciatica, and carpal tunnel syndrome, these chairs contribute to a healthier workforce and reduced healthcare costs for employers. Additionally, by promoting an active sitting posture, ergonomic chairs help prevent the negative health effects associated with prolonged sedentary behavior.

Transforming Your Workspace: Practical Tips

Do Your Research: Before purchasing an ergonomic office chair, take the time to research different models and brands. Consider factors such as adjustability, material quality, and user reviews to ensure you select a chair that aligns with your specific needs and preferences.

Prioritize Comfort: While aesthetics are important, prioritize comfort and functionality when choosing an ergonomic office chair. Look for features such as adjustable lumbar support, breathable mesh upholstery, and a range of ergonomic adjustments to optimize your sitting experience.

Invest in Quality: A high-quality ergonomic chair is an investment in your health and productivity. While it may require a larger upfront cost, the long-term benefits far outweigh the initial expense. Choose a reputable brand known for its durability, comfort, and ergonomic design.

Adjust Regularly: Once you've acquired your ergonomic office chair, don't forget to fine-tune its settings to suit your preferences. Experiment with different adjustments until you find the optimal configuration for your body and workspace.

Take Breaks and Move: While ergonomic chairs can significantly improve comfort and support, it's essential to incorporate regular breaks and movement into your workday. Stand up, stretch, and engage in brief physical activity to counteract the effects of prolonged sitting and promote overall health and well-being.

Conclusion

In the pursuit of a productive and health-conscious workspace, the significance of ergonomic office chairs cannot be overstated. By prioritizing comfort, support, and adjustability, these chairs have the power to transform mundane work environments into ergonomic havens that foster productivity, well-being, and satisfaction. Whether you're a remote worker, a corporate professional, or an entrepreneur, investing in an ergonomic office chair is a proactive step towards creating a workspace that works for you, not against you. So, why wait? Elevate your workspace today and experience the transformative benefits of ergonomic seating firsthand.

[jake213j]

Combat Neck Pain from Desk Jobs with Plano's Active Relief Solutions

Get Moving with These 5 Tips!

Sitting too much is simply hard on the body. Excessive sedentary behavior—common and seemingly “unavoidable” if you have a desk job —can increase the risk for back pain, neck pain, shoulder pain, and other types of work-related musculoskeletal injuries.

How much time do you spend in a chair or on a couch? Did you realize that sitting for 6-8 hours per day—or watching 3-4 hours of television—has been shown to increase the risk of chronic illness and early death? It’s stunning research, especially considering that the average American sits as much as 12 hours per day!

It isn’t always easy to stay active, especially if you’re working a desk job. However, getting active can vastly improve your health, your comfort, your mobility, and your overall quality of life.

At our occupational therapy clinic, it’s our mission to help people move better and feel better—and minimizing chair time is a huge part of this.

There are several easy ways to increase your activity level that most people can include in their daily routine.

Talk to our occupational therapist staff if you’d like to set up an appointment and get going on a treatment plan that will help you start feeling (and standing) better than ever. In the meantime, check out these tips for increasing your physical activity during your workday.

Ready to get moving while on the job? These 5 tips can help!

1. Give yourself the option to stand

Many companies now offer sit to stand desks because they’ve seen the research: employees who get to stand more may experience increased job satisfaction, alertness, and productivity—while also reducing their risk for the physical effects of “sitting disease.”

Even if you can’t get an adjustable desk for your office, it may be possible to make your own DIY version with some sturdy boxes and other material. Get creative…and don’t hesitate to ask your supervisor or office manager about investing in adjustable desks or attachments.

2. Get help with technology

Wear a pedometer to track your steps and motivate you to get up and move around the office more often.

Also, consider setting a timer to go off once per hour to alert you when it’s time to take a break from sitting and get out of your chair.

3. Opt for the stairs instead of the elevator

Physical activity may not be able to offset all the negative effects of sitting too much, but it may help some.

Meeting the American Heart Association’s minimum recommendation of 150 minutes per week of moderate exercise is important, but those “non-exercise” activities add up, too.

So: park farther away from the office, take the stairs, and if necessary, talk to an occupational therapist about custom orthotics and other strategies to make activity more comfortable.

4. Drink more water

Drinking at least one third to one half your body weight in fluid ounces per day can keep your body properly hydrated.

It’ll also force you to get out of your chair more, because you’ll find yourself needing to relieve yourself more often!

Keep a stainless steel or glass water bottle handle, drink regularly, and thank your body for the frequent signals that are sending you to the bathroom.

5. Get moving in your meetings

Instead of holding your meeting or phone calls while sitting in a boardroom, see if it’s possible to take that appointment on the move and talk while you walk.

Bonus: walking has been shown to boost creativity and problem solving!

When in doubt, occupational therapy has got you covered!

If you’re suffering with symptoms of an inactive lifestyle, occupational therapy can help. An occupational therapist can help you by providing manual therapies that can increase your flexibility and improve range of motion. An experienced therapist can also give you simple exercises you can do at home.

An occupational therapy program can be created that addresses your individual needs. It’s important to stay as active as possible to keep your muscles, tendons, and joints flexible and moving without pain and stiffness. You’ll want to add some type of exercise to your daily routine to keep moving.

You can pursue any or all of these aforementioned activities at your leisure, or you can ask our occupational therapist about integrating them into a full-scale occupational therapy program. The latter approach could prove especially wise if you’re rehabilitating an injury, unsure of your exercise tolerance, or battling a particular chronic pain issue.

Our occupational therapist can evaluate your health and prescribe the right activities for your needs and goals.

At the same time, you may be able to enhance the benefits of your activities with other safe, helpful modalities such as massage, ultrasound therapy, dry needling, cold and heat treatments, acupuncture or laser therapy.

These therapies can promote tissue repair, ease inflammation, reduce pain, and increase your ability to keep moving and having a great time.

Need more assistance? We can help!

The bottom line: sitting for too long just isn’t good for your body or your lifespan.

Our occupational therapy staff can help you manage an injury or condition that has limited your standing tolerance, and get you on your feet with greater confidence. Call us today to schedule an appointment!

[visonfixx]

The Impact of Tech on Mental Health - Challenges and Solutions

Technology has made an enormous impact on the world and how people live. It’s also affecting mental health in many ways, both positively and negatively. While technology has improved access to mental health services, it can also contribute to negative behaviors like social comparison, feelings of FOMO (fear of missing out), cyberbullying and more.

While increased usage of technology during the pandemic has its advantages, it is important to be mindful of the impacts that it can have on one’s mental health and to address these concerns accordingly. The good news is that there are many different ways to manage technology use and decrease its negative effects.

Some of the most common challenges that technology has on mental health include cyberbullying, online harassment, and addiction to digital entertainment. These issues can be extremely damaging and have a direct effect on mental wellness, causing symptoms of depression and anxiety.

Another challenge tech ogle is the impact of technology on sleep patterns and sedentary lifestyles. Studies have shown that excessive screen time can cause poor sleep patterns and contribute to a sedentary lifestyle, which can then have a detrimental effect on one’s overall mental health.

In addition, technology is often used as a distraction for work or school, which can lead to feelings of dissatisfaction and stress. This can also lead to isolation, a lack of meaningful social interactions and poor quality of life.

There are many ways to combat the negative impact of technology on mental health, such as limiting screen time and avoiding social media before bed. It is also recommended to try and make more in-person connections with friends, family and colleagues. It is also helpful to engage in physical activities that don’t involve technology, such as walking, yoga or reading.

Finally, it is important to recognize the impact of technology on your own mental health and seek out professional help if you feel you are struggling. There are many different mental health professionals who can provide guidance, support and therapeutic interventions to address these challenges.

As technology continues technology website to change the way we live and work, it is essential to remain aware of how it affects our mental health. It is also important to remember that there are positive aspects of technology that can be beneficial for mental health, such as social networking and online support groups. By following these tips, you can reduce the negative effects of technology on your mental health and improve your overall well-being. For more information on how to manage the impact of technology on your mental health, please contact a local counseling center. The professional counselors who work in these centers can provide you with the tools and knowledge to live a balanced life.

[desktobikini]

Sitting at a desk will plateau your weight loss. Dont get stuck in the hamster wheel trap #deskjob

Sitting at a desk will plateau your weight loss. Don’t get stuck in the hamster wheel trap #deskjob https://www.youtube.com/watch?v=_oPi00uxSLw 🪑💻 Ditch the Desk: Why Sitting All Day Hinders Weight Loss! 💪🚫 Are you spending long hours glued to your desk? It's time to break free from the sedentary trap! Sitting at a desk all day not only negatively impacts your overall health but also makes weight loss harder to achieve. Let's uncover the harmful effects of prolonged sitting and why it's essential to adopt an active lifestyle for successful weight loss: 1. 🚷 Metabolism Slump: Sitting for extended periods slows down your metabolism, making it more difficult for your body to burn calories efficiently. This sluggish metabolism can hinder weight loss efforts. 2. 🚑 Health Risks: Prolonged sitting is linked to an increased risk of heart disease, diabetes, and other chronic conditions, further complicating weight management. 3. 🧠 Mental Well-being: Being desk-bound all day can negatively impact your mental well-being, leading to stress, anxiety, and emotional eating, which can sabotage your weight loss goals. 4. 🌪️ Energy Drain: Lack of movement can leave you feeling tired and drained, making it challenging to find the motivation for regular exercise. 5. 💤 Sleep Struggles: Sedentary behavior can disrupt your sleep patterns, hindering the body's ability to repair and recover, which are crucial aspects of successful weight loss. 6. 🍔 Mindless Snacking: Sitting at a desk can lead to mindless snacking on unhealthy treats, contributing to weight gain rather than loss. 7. 💡 Brain Fog: Staying seated for hours can cause brain fog and reduced focus, making it harder to stick to healthy eating habits. 8. 📈 Plateau Breaker: If you've hit a weight loss plateau, prolonged sitting might be the culprit. Incorporating movement throughout the day can help break through the stagnation. 9. 🏋️‍♀️ Weakened Muscles: Sitting all day leads to weakened muscles, reducing your body's capacity to burn calories and increasing the likelihood of weight gain. 10. 🌳 Nature Deprivation: Staying indoors all day means missing out on the benefits of natural light and fresh air, which can affect your mood and motivation to exercise. Break free from the desk-bound lifestyle with these tips: 🚶‍♂️ Stand up and move around every hour to combat the negative effects of prolonged sitting. 🏋️‍♀️ Incorporate short bursts of exercise throughout the day, like stretching, walking, or quick workouts. 🥗 Opt for healthy snacks and meals to avoid mindless eating while sitting at your desk. 💧 Stay hydrated with water instead of sugary beverages that contribute to weight gain. 🚲 Consider using a standing desk or an adjustable desk converter to alternate between sitting and standing positions. 🏞️ Take short walks outside during breaks to refresh your mind and rejuvenate your body. 🧘 Prioritize stress-reducing activities like meditation or deep breathing to support your mental well-being. 🚴‍♀️ Incorporate regular exercise into your daily routine to boost your metabolism and support weight loss. Remember, weight loss is a journey, and adopting an active lifestyle can significantly enhance your progress. Make a conscious effort to break free from the desk and embrace movement to achieve your weight loss goals successfully! 💪🌟 #DeskBoundNoMore #MoveForHealth #ActiveLifestyle #BreakFromSitting #WeightLossJourney #MetabolismBoost #HealthyHabits #FitnessMotivation #BreakDeskHabits #DeskFitness #StayActive #Deskercise #WellnessGoals #HealthandWellbeing #HealthyMind #MindfulEating #DailyExercise #MoveMore #FitnessInspiration #StandAndMove #HealthyLiving #SedentaryLife #HealthyChoices #DeskLifeBalance #MovementMatters #FitnessTips #WeightLossStruggle #EmpoweredHealth #MoveItMonday #ActiveOffice #StayMotivated via Philita Jana https://www.youtube.com/channel/UCbuEtISFavbKlpbpfyEjVdQ July 31, 2023 at 06:53PM

[ekamyoga12]

Unlock the Power of Togetherness: Family Yoga Classes for Bonding and Relaxation

In today's fast-paced and technology-driven world, finding meaningful ways to connect with our loved ones can be challenging. Family yoga offers a unique opportunity to strengthen the bonds between family members while promoting relaxation and wellness. This article explores the benefits of family yoga classes, how they can foster togetherness, and why they are an excellent choice for families looking to engage in a shared activity that nurtures both the body and the mind.

1. The Essence of Family Yoga:

Family yoga is a practice that brings together people of all ages and abilities to engage in yoga postures, breathing exercises, and mindfulness activities. It offers a safe and inclusive environment where family members can explore movement, improve flexibility, and enhance their overall well-being. By participating in yoga as a family unit, parents, children, and even grandparents can create lasting memories and develop a stronger connection.

2. The Benefits of Family Yoga:

a) Bonding and Togetherness:

Family yoga classes provide a unique opportunity for families to bond and share quality time together. Through partner poses and group activities, family members can learn to trust and support each other, fostering a sense of unity and teamwork.

b) Physical Health and Well-being:

Engaging in yoga postures as a family not only improves flexibility, strength, and balance but also promotes a healthy lifestyle. By encouraging regular physical activity, family yoga classes help combat sedentary behaviors and contribute to overall wellness.

c) Emotional Wellness:

Yoga is known for its positive impact on mental health, and this holds true for family yoga as well. The practice helps family members release stress, enhance self-awareness, and develop coping mechanisms for everyday challenges. Family yoga classes offer a nurturing space where emotions can be explored and shared, promoting emotional well-being for everyone involved.

d) Communication and Trust:

Yoga is a practice that encourages mindfulness and open communication. Through activities like partner poses and guided relaxation, family members can deepen their understanding of each other, enhance their listening skills, and build trust. This improved communication can benefit the entire family dynamic.

How Family Yoga Classes Work:

Family yoga classes are typically designed to accommodate participants of various ages and abilities. Trained instructors create a welcoming environment and adapt the practice to suit the needs of all family members. The classes often include a combination of yoga postures, breathing exercises, mindfulness activities, and relaxation techniques. Props such as mats, blocks, and straps are utilized to ensure safety and comfort for everyone.

4. Getting Started with Family Yoga:

If you're considering participating in family yoga classes, here are some tips to get started:

a) Find a Qualified Instructor:

Look for certified yoga instructors who specialize in family or multi-generational classes. They should have experience working with participants of different ages and be able to create a safe and inclusive environment.

b) Choose a Suitable Class:

Select a class that aligns with the age range and abilities of your family members. Some studios offer specific classes for different age groups, while others provide multi-generational options. It's important to find a class that suits your family's needs and interests.

c) Practice Consistency:

To experience the full benefits of family yoga, commit to regular attendance. Consistency helps establish a routine, builds familiarity with the practice, and strengthens the bonds within your family.

d) Embrace the Journey:

Remember that family yoga is not about perfection; it's about the journey and the experience of being together. Encourage each family member to explore at their own pace, be supportive, and celebrate the small victories along the way.

Conclusion:

Family yoga classes provide a remarkable opportunity to foster togetherness, create lasting memories, and promote wellness for the whole family. Through a combination of physical movement, mindfulness, and open communication, family members can unlock the power of togetherness. By engaging in this shared practice, families can strengthen their bonds, cultivate relaxation, and enjoy the numerous benefits that come with the practice of yoga. So why not embark on this journey together and discover the trans-formative potential of family yoga.

[justaddthatonline]

Stay Healthy and Fit While Working From Home

In recent years, the work-from-home movement in Franklin, KY has been booming. Now, employees and employers embrace the remote-work lifestyle and reap the benefits. It also comes with some challenges, such as maintaining a healthy lifestyle. Here are some tips to help you stay healthy and fit while working from home.

Keep Moving

When you work from home, it's easy to get caught up in sedentary behavior. You might sit at your desk for hours, only taking breaks to grab food or use the restroom. Make sure you get up and move around at least once an hour to combat the adverse effects of sitting all day.

Take a walk around the block, or do some stretches. Anything that gets your body moving helps get your blood flowing and improves your overall health.

Eat Healthily

When you're working from home, it's easy to reach for unhealthy snacks. After all, they're right there in the kitchen. To avoid this, make sure you have healthy snacks on hand, such as fruits and vegetables.

Also, take the time to cook healthy meals rather than ordering takeout. When you cook at home, you control the ingredients to ensure you're eating nutritious food.

Get Enough Sleep

It's essential to get enough sleep when you're working from home. When you don't get enough sleep, it can impact your productivity and focus. It can also lead to health problems.

To ensure you're getting enough rest, establish a bedtime routine, and stick to it. Turn off all electronics at least an hour before bed, and avoid working in your bedroom. This helps you relax and fall asleep more easily.

Reduce Stress

Working from home can be stressful, primarily if you're used to an office structure. Take breaks throughout the day, and stick to a routine to reduce stress. Other stress-reduction techniques include yoga, meditation, and spending time outside.

Optimize Your Workspace

If you're going to be working from home for a while, it's crucial to optimize your workspace. This means making sure you have a comfortable chair, a suitable desk, and enough light.

Also, declutter your workspace to reduce distractions. This helps you focus on your work and be more productive. Consider investing in some plants, as they can improve the air quality and boost your mood.

Consider a New Job

When you're struggling to adjust to working from home, or your current job is causing you too much stress, it's time to consider a new position. You can create a professional and eye-catching resume by utilizing a free resume builder. These allow you to choose from a library of well-designed resume templates and add your personal information, images, colors, and designs.

It's simple to start your search from home by using job boards and social media. You can also reach out to your network of contacts to see if they're aware of any openings.

Maintain Wellness and Work From Home

Working from home has become the new normal for many people. It comes with some challenges, but there are also plenty of benefits.

For help to stay motivated with remote work in Franklin, check out Just Add That for more tips and tricks.

[myaekingheart]

I don't really understand why, but I've suddenly started feeling really anxious tonight. Honestly, I'm kind of pissed about it. I've been doing so well lately. Yeah, I have my moments here and there but for the most part I haven't had a full-blown panic attack in what feels like months. Not that I'm having one right now, because I'm not. Or at least not yet. It hasn't escalated to the hyperventilating, body trembling, overbearing bullshit that comes with full-on anxiety attacks. Instead right now it's just a strange feeling of discomfort, a phantom lump in my throat, and some pretty serious hypochondria. We ordered Subway tonight and the sandwich I got sounded good in theory but now I'm not so sure. My stomach isn't flipping but my throat keeps constricting and I keep reaching for my water bottle as if I'm scared I'm going to be sick. And there's this rising sensation in my chest and in my throat that terrifies me and just further escalates that fear. My persistent yawning doesn't help, either, which makes me wonder if I'm just tired (I feel like I've been going to bed later than I should every night) but I don't want to admit that I should go to sleep. Not yet, anyways. Every little bodily quirk makes me fear that something is wrong, though, and it's a shitty way to live. It's no way to live at all because it's not living, it's fearing constantly. I've begun to wonder maybe I have some sort of blood pressure issue. The last time I went to the doctor, when I had the flu, my blood pressure seemed lower than it should be. Nobody said anything about it, nor did they mention how little I weighed (which I was personally extremely angry about) but every so often it floats back into my mind, especially when I fear I might have a problem. Sometimes I get kind of dizzy and this lump in my throat thing happens often. I get dizzy when I stand up or sometimes when I stand at all, and my eating habits are forced at best. Maybe it's just a part of trying to recover from an eating issue (I don't know if I can even call it an eating disorder, try as I might, because I've never been formally diagnosed, I've never been in treatment, I've never confronted a doctor about it. I've always kept it self-contained and had a hard time pinpointing what the issue even really is because I never feel like I fit any of the categories-- I don't want to be thin). Either way, I worry. I want to be okay but I'm freaked out. The thing that makes me consider the possibility of my overreacting is that I don't feel like this constantly. I have good days-- great days, even-- when I feel perfectly fine. I'm not tired, I'm not anxious, I'm not dizzy, I'm not concerned about what I'm eating and how much and when. It escalates when I'm stressed. If I remember something stressful, my throat tightens up immediately and I suddenly feel inclined to shift in my seat and something strong and unnerving strikes my chest (not in a way like a heart attack, but the way you feel when you hear your name unexpected called in a list or something). I don't know, maybe I'm overreacting and maybe it is all just a product of stress, who fucking knows. I just don't know what the fuck to do about it. I think in some way it is tied into my physical health, though. The lump in my throat could be thanks to, or contributed by, the fact that my allergies have been horrendous lately. I've been sneezing a lot but don't always have the chance or opportunity to blow my nose so I basically have to sniffle all the snot back up and then it drips down into my throat and makes swallowing an occasional pain in the ass. I probably am tired. My eating most likely has a little something to do with it, as well. I've been trying to up my calorie intake lately but I've been getting really full, namely at lunch. Full and crampy and tired. I get scared I'm going to set off my IBS and make my life a living hell. I get scared my stomach is going to be disagreeable today and I'm going to get sick in class. This is especially true of dessert-- I pack three Oreos in my lunch and every day I have to fight my urge to not eat them. Sometimes I get headaches. My eyes have been watering constantly due to allergies. My nose is stuffed up. I'm scared my wisdom teeth are impacted because sometimes it'll hurt to chew after a while and I've been getting really weird ear pain lately (like a fullness, like how you feel when you're on an airplane but minus the hearing impairment, and then I try to fight every urge to grab the q-tips but I end up grabbing them anyways and probably making it ten times worse). I don't know if the ear pain is because of wisdom teeth, though, or if it's an ear infection or something else??? I have no clue. I get these aches in my back sometimes, too. Either a sharp pang in my upper spine or a dull ache near my right shoulder blade. Google says that's a liver problem and I wonder if I drink too much water and have fucked up my body's natural irrigation system. Who fucking knows? Or maybe that makes no sense. My arms get tired easily and I fear, again, some sort of blood pressure issue. They go numb if I hold them upright after a certain period of time, and my legs will go numb if I sit with them straight out for too long, as well. I sit cross-legged all the time, so maybe I fucked up my circulation and this is the price I pay. When I think about circulation, and having ruined mine, then I fear blood clots. What if I've earned some and have no clue? What if they go undetected until they reach my heart and put me in serious danger and then I die? I know all of these could just be simple products of everyday occurrences: headaches from lack of sleep, watery eyes and stuffy nose and postnasal drip are obviously allergies, earache and lump in my throat could still be wisdom teeth, my back pain could just be from carting a heavy backpack around campus, arms and legs could be from the way I sit or maybe lack of sleep or from maybe the way I've exercised (literally just being sedentary all day except for on my commutes to and from classes, in which I always end feeling out of breath, especially when I come home in the evenings and have to walk up the shit-ton of stairs to my apartment). Maybe this is all just a result of being really out of shape, of failing to take care of myself, but regardless of whatever causes might be behind the physical, the mental aspect is equally as important. Without that, I wouldn't be panicking in the first place. My anxiety colors everything I do and feel with a wild, chaotic vivacity that I could really live without. It makes me fear everything and expect the worst and quite frankly, that's not okay. I've considered going on medication again. I don't want to, but a part of me wonders if it would be beneficial. I remember how great I felt that short time when I was on meds, or at least how great I felt emotionally. Physically, the symptoms were unpleasant and the risk of addiction loomed over my head with horrifying consequences I didn't want to even consider facing. I still can't say whether it's a resolution I feel totally comfortable with, but it might be the only resolution. I don't know, man. We'll see what happens, I guess. I'd personally much rather do behavioral therapy, though, and leave with the knowledge that I am working to combat my issues on my own, without the aid of medicine. Not that medicine is bad, and I know I shouldn't feel weak for considering or ultimately taking any, but I just feel so much more accomplished when I work against my issues on my own. When I stare danger straight in the face and fight it by myself, no matter how hard or terrifying or uncomfortable it may be because in the end, it will all be worth it. I don't know, man, maybe that's my biggest downfall, though, that sense of pride. Keeps me from getting the professional help I might need. Now we're throwing around important words and getting far too serious, though, so let's just back it up a bit and turn down the formality a bit here. I'm sure nothing is wrong with me. I'm healthy...right? I'm sure I'm healthy. I'm sure everything that's worrying me is simply a product of average, mundane, everyday things that can be easily remedied. I'm sure everything's fine. I'm just overreacting. My anxiety is overexaggerating everything. Nothing is wrong. I'm sure I'm fine. I need to be fine. I'll be fine.

PS: It makes sense that I‘d be feeling like this on a day like today, now that I think about it. While today wasn’t the most overwhelmingly stressful of all days ever, there was a particular quality about it that kind of spun me out of control a bit. I woke up fine. I was going to Disneybound today as part of the monthly challenge, like I had the plan all in place, but in involved wearing a dress and when I woke up, I just wasn’t feeling it at all so I decided to just skip out. My classes went alright, like they were no worse than usual as far as I could tell. At least my first two classes, anyways. After my first class, I decided I was going to try and get some work done in the hour that I had so I picked up this book I have to read the entirety of by tomorrow (fun fact: I haven’t finished it and ther’s no way I’m going to get the entire thing done by class tomorrow so whoop-dee-doo, time to go find SparkNotes). I was fully prepared to get some goddamn reading done but there were these two guys who plopped themselves on the floor five feet away from me in the hallway and started having the most annoying fucking conversation ever created in human history. They were so loud, I could hear them all the way at the bathrooms around the corner at the end of the fucking hallway. Not even putting my earbuds in could drown them out. I was about ready to deck them but I bit my tongue and held my composure at least to the best of my ability. When I came back from the bathroom, luckily the one guy was gone so all was finally silent but waiting for him and his buddy to shut up honestly ate up so much of my time. That was basically the foundation of fuckery on which my French class built upon. We’ve had a sub all week due to our TA taking her prelims so, I mean, so far it hasn’t been bad. We had this one guy who teaches French before our class on Monday and Tuesday, he helped us review for the test and proctored it yesterday. I completely forgot that we always start the next chapter the day after the test, though, which was one component in what fucked me over. My textbook is a looseleaf and I always just switch out the pages in a pronged folder every time we switch chapters. I was so out of it yesterday afternoon that I completely forgot and therefore was totally unprepared for class. On top of this, we had a different sub in class today who was, quite frankly, terrifying. Not in a “I’m going to beat your ass if you get this wrong“ way but more in a booming, intimidating way. The moment class began, he started talking at us in straight French in this really strong accent. I had no idea what the fuck was going on and couldn’t understand a word he was saying. He dove right into teaching us which was horrifying and he was calling on people left and right and I didn’t have the book so I couldn’t follow along and had no clue what the hell was going on and then we did group work where he told us to get into pairs but there was an odd number of students in the class so legit everyone immediately paired up and I was left floundering wondering what the fuck to do, where the fuck to go, until this girl I know invited me into her group and I had to stumble along with their dizzyingly fast work. I was incredibly embarrassed. I was not being the model student I was supposed to be and that haunted me. I desperately wanted to disappear, to forget this ever happened, to rewind and restart in a world where I was a much more responsible human being than I was today. I seriously considered faking a serious phone call, pretending to answer and then walking out of the room for a few minutes, having an imaginary conversation just to keep up the facade, and then barging back inside looking completely flustered and horrified only to grab my things and say I needed to leave due to an emergency. The emergency itself didn’t matter-- I could’ve come up with a number of excuses. My aunt died. My boyfriend got into a car accident. Someone broke into my house. I’d barge out of the room, rush to the bus stop, leave campus, and I’d be home free. Easy peasy. But I didn’t do that. I couldn’t bring myself to. I was stuck panicking and horrified. The minute he dismissed class, I rushed out of the room as fast as humanly possible with every intention to go home and just curl up and hide. It also didn’t help that I started feeling overwhelmed about every assignment slamming me in the next few days. Two of my classes for my major provide a constant, steady stream of read and response homework for workshops. I have an annotated bibliography due next week for my British literature class, a contribution toward a big research paper we have to write (I would rather shoot my eye out honestly). I have my own story that’s going to be workshopped on Monday, which I’ve been dreading from the very start. I read through my short story again the other day and all I could do was cringe. I fully expect to get completely roasted come workshop time. Plus my teacher refuses to let us just post our stories digitally, so we basically had to print out 28 copies of the damn thing-- one for every single person in the class plus one for the teacher and ourselves. My story is 7 pages long. That is nearly 200 fucking pages I had to sit and print. Luckily I spaced it out over a couple weeks so I was only printing a couple copies a day but still. It’s ridiculous. I have to hand them out on Friday so that everyone has the weekend to read it over, mark up the text, type a critique up, and then roast the fuck out of me on Monday. I don’t want to deal with it. At all. And then if that wasn’t enough, I also have an oral exam in French on Monday, as well. The last time we did these, it wasn’t so bad. I had just gotten back from a week off with the flu and was completely unprepared but it was just me and my TA sitting in the room for a couple of minutes having a simple, evaluated conversation. This time, however, we’re doing partnered interviews and I got paired up with someone I barely know. We have to meet up tomorrow to go over what we’re going to do. I’m terrified. I don’t want to deal. I’m scared I’m going to mess up. I’m scared of so many things. I’m so overwhelmed. I came home today in a tense mood, and the minute I stepped through the door I grabbed my boyfriend to help me with some stress relief. It helped a little but I’m still kind of uptight. When we were ordering our Subway tonight (we got delivery), I started panicking because I had no idea what to get and the TV was on and it was distracting and he was sitting on the arm of my chair and I couldn’t focus and it was as if this fucking sandwich was the key to saving the world from mass destruction and one wrong move would trigger a massive explosion. I understand how absolutely ridiculous that is, I really do, but it was just way more stressful than it needed to be. I honestly can’t see this stress dying down any time soon, though, unfortunately. There’s just too much going on, too much swimming around in my head, that until it all gets resolved, I don’t think I’ll ever be able to truly relax. All I can say is that I hope everything resolves itself soon, and that at least in a couple months I will be on a massive boat sipping daiquiris if I damn well please and sunbathing while surrounded by nothing but the vast blue sea.

[thaimassagegreenock]

Are You Doing Microworkouts? Here’s Why You Should.

Thai Massage tutorials and tips.

This article was provided by Mark's Daily Apple, which is the go-to destination to learn how to lead a healthy Primal life in this hectic modern world. I find their posts usually offer some interesting opinions and useful trips and advice

The fitness industry is in the midst of a renaissance. Flawed and dated strategies like sedentary recovery practices or overly stressful HIIT workouts are being replaced with cutting-edge practices that offer more efficiency and return on investment. Today I’m covering one emerging fitness strategy: performing brief feats of strength in the routine course of a day. Let’s call them microworkouts.

I’m talking here about dropping for a single set of deep squats in the office, hitting a set of max effort pull-ups whenever you pass under a bar in a closet doorway, or stocking your backyard with a hex deadlift bar or bench press and busting out a single set every time you pass by while taking out the garbage.

Banking Benefits With Less Stress

Microworkouts deliver two distinct and awesome benefits: First, when you add up the energy expenditure of these brief but frequent efforts, you obtain an incredible cumulative training effect. In essence, you are banking a lot of strength/power/explosiveness “mileage” without disturbing the necessary stress/rest balance of your official workout schedule or prompting the stress hormone production and cellular depletion that occurs from an extreme weekend warrior-type session. That is, a set of pull-ups, or even three sets over the course of 12 hours on a typical day, is not going to mess up the next day’s CrossFit session or even an ambitious arms and chest session. Rather, these micro sessions (Dr. Phil Maffetone calls the concept, “slow weights”) will raise the baseline from which you launch you ambitious full-scale workouts.

Think about it: If you do a single set of six deadlifts with 200 pounds on the bar every time you take out the garbage, that’s 1,200 pounds of work accomplished. Perhaps you can find your way to doing that 1-2 times a day, five or six days a week? That’s lifting an extra 10,000 pounds a week! When it’s time to perform a formal session, such as the popular 5 x 5 protocol (where you complete five sets of five reps, and perhaps add an upper body exercise to each set), you’re poised for fitness breakthroughs as well as faster recovery times. An “official” workout is no longer this tremendous athletic performance vastly outside the normal pattern of your largely sedentary life, but instead an upgrade of what you do every day to some extent. Does this concept ring a bell? Yes, microworkouts are modeling the behavior patterns of our hunter-gatherer ancestors! Grok and company likely had some harsh days that might rival today’s CrossFit WOD or obstacle course race, but they also likely had routine daily chores entailing lifting heavy things or scrambling up steep embankments in between their legendary leisure time.

Interrupting Prolonged Inactivity

The second benefit of microworkouts is perhaps even more profound: these short efforts help you combat the extreme health hazard of prolonged periods of stillness that characterize hyperconnected modern life. The adverse health consequences of stillness have been well-chronicled, and you’ve heard me talk about them for years. Studies show that even a few days of inactivity can generate a significant decline in glucose tolerance and increase in insulin resistance. In Primal Endurance, I quote Nutritious Movement queen Katy Bowman on the destruction of cellular health caused by stillness: “When you use a single position repetitively, such as curling your body into a comfortable work chair for hours every day, muscles, joints, and arteries will adapt to this repetitive positioning by changing their cellular makeup and becoming literally ‘stiff,’ with reduced ranges of motion and an actual hardening of the arterial walls in those areas.”

Strange as it may seem, it’s now becoming clear that increasing all forms of general everyday movement is a greater health priority than conducting ambitious workouts. Microworkouts, along with continued devotion to JFW (Just F—ing Walk) takes on increasing importance as daily life gets more effortless. Even if you’re a devoted gym rat, those few hours a week when you’re pushing weight around isn’t enough to combat a lifestyle of commuting, office work, and digital entertainment leisure time. The active couch potato syndrome is a scientifically validated concept revealing that devoted workout enthusiasts who lead otherwise sedentary lifestyles are subject to the same level of disease risk as inactive folks.

Optimizing Movement For the Most Advantageous Genetic Signaling

But none of this is new. A decade ago now Time magazine offered a memorable title, “The Myth Of Exercise.” The story detailed how a strenuous workout (particularly the common workout patterns and strategies of today that can become chronically stressful) depletes cellular energy and prompts a compensatory response in the form of an increased appetite along with decreased activity for the rest of the day. More recently, I wrote about the constrained model of energy expenditure as well as the amazing study of the Hadza that’s helping us reframe the purpose and intended benefits of exercise.

As I’ve been saying since the introduction of the 10 Primal Blueprint Laws over a decade ago, it’s not about the calories but about the movement and the genetic signaling that movement prompts. The Myth of Exercise concept aligns with my longtime assertion that 80% of your body composition success is dependent on your diet—specifically, minimizing the wildly excessive insulin production that happens from a grain-based, high carbohydrate diet and prevents you from burning stored body fat.

How To Incorporate Microworkouts

Armed with the insight to no workout is too short, and any kind of movement delivers a health and fitness benefit, you can elevate microworkouts to the forefront of your fitness plan. Reject the all or nothing mentality that causes you to fail with fitness commitments because you get too busy with work and life. We all have time for a set or two or three of deep squats during the workday or during leisure time.

Look for opportunities over the course of every day to put your body under some kind of brief resistance load. Even if you only work hard for one minute (or less) at a time but are relatively faithful incorporating these “micro” opportunities into your daily routine, the cumulative effect will still be incredible.

Word of Caution: Going from a prolonged inactive state to a performing a heavy lift carries an obvious risk factor. Truth be told, I generally precede my random sets of pull-ups, deadlifts or even cords by a minute of walking, a few dynamic stretches, or some specific warm-up moves like doing a set with a much lighter weight, followed by a “real” set with a respectable weight. It’s not a lot of time or effort, but it’s a good habit to add the resistance after you’ve been up and doing something for a few minutes (e.g. taking out the garbage, bringing in groceries, finishing an indoor/outdoor chore).

Beyond that, also realize that when you make micro-workouts a daily habit, you’ll discover that you’re much more adaptable to brief explosive efforts without a long warm-up. You’ll be able to pop up from your work desk to hustle down a flight of stairs at work without hearing the creaks and cracks that are so familiar, especially to aging jocks. My longtime writing partner Brad Kearns (our next book will be a comprehensive education and action plan on the topics of longevity—due out in December) swears that his brief morning flexibility/mobility routine. He says it’s transformed his recovery from sprint workouts. No more next-day stiffness and soreness and occasional minor injuries—just because he spends 12 minutes every morning working on drills specific to sprinting that challenge the glutes, hamstrings and core.

Dr. Art DeVany, Ph.D., author of The New Evolution Diet and one of my earliest and greatest inspirations for Primal-inspired health practices, says that the lion never has to stretch before a workout, and we shouldn’t have to either. No, our modern creakiness can be attributed to overtraining patterns (in the case of morning issues) or extended stillness without a movement break when you get up and hobble during the day. Our ancestors most certainly had to run for their lives with zero warning on a routine basis. It’s a good Primal skill to have still.

Micro workouts are also applicable to cardiovascular fitness. A few minutes here and a few minutes there have a similar cumulative effect. Dr. Phil Maffetone explains that any stimulation of the aerobic system, even really low intensity stuff that a hard-core athlete might not choose to count as an official workout, helps improve your cardiovascular health and fitness. There’s really no lower limit to the aerobic exercise zone.

Anytime you get up from a chair and walk, you’re getting an aerobic benefit. A couple minutes recruiting major muscle groups with Stretch Cordz confers a new advantage. A cruise ship analogy works well here. When the floating city is out on the open ocean, cruising at 20 knots en route to the next port, all twelve turbine engines are cranking at full throttle. When it’s cruising in the harbor at two knots in preparation for docking, only a couple turbines are operating at half power. However, the two turbines operating at half speed in the harbor are still being “trained” to perform when they’re called up on in the open ocean. Note: I’ve revised my position on this concept over the years as research filled in the picture. Early on, I used to designate an aerobic zone of 55-75% of maximum heart rate. I’m not saying abandon time in that range, but know that anything outside of it also counts for something, and that should be good news.

If you so much as jump up from your desk, scramble down the stairs and out to your vehicle, then return with a few floors of ascent and back to your desk—total time five minutes and eight seconds. You’ll be turbocharging fat burning, increasing oxygen delivery and blood circulation to the brain, and flooding the bloodstream with neurotransmitters that elevate mood and improve cognitive focus. Similarly, anytime you haul off a set of pushups or squats, you’re making a meaningful contribution to your fitness and longevity.

Every effort, however modest, can be a small win. How does that shift your mindset? How does it open up possibilities for you? Let me know down below, and share any questions you have while you’re at it. Have a great week, everybody.

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[williamemcknight]

Play industry calls on minister to protect our parks

The Association of Play Industries is calling on the communities minister to ensure the future of the UK’s parks and green spaces by recognising their vital contribution to the nation’s health and wellbeing.

API chair Mark Hardy says: “The Public Parks Report published this week, which warns that parks are at tipping point due to lack of funding and investment, is an opportunity to re-prioritise the crucial role that our parks and green spaces play.”

“I’m encouraged that the Communities and Local Government Committee, values the environmental contribution of parks and their positive impact on the mental and physical health of the communities they serve.”

“As advocates for the importance of children’s play, particularly in the midst of an obesity epidemic, we know that parks have a pivotal role in combating children’s sedentary lifestyles.”

“Evidence shows that children are more active if they have access to outdoor play facilities. Investment in parks and public play facilities should be a government priority, particularly for deprived communities, where obesity rates are highest.”

“We know that there are pressures on land for housing and commercial development so it’s essential that local authorities are supported in protecting their green spaces. We welcome this report as a timely reminder of the vital and perhaps undervalued role that parks play in all our lives.”

“Prioritising our green spaces will help alleviate wider societal problems such as social exclusion, mental health and anti-social behavior. Parks are treasured community assets, worthy of protection and should be well-represented in the Government’s 25-year Environment Plan and other policy areas.”

“I hope this will provide a strong incentive for the minister to ensure that local authorities work with Health and Wellbeing Boards to publish and report progress on park and green space strategies.”

[jake213j]

Combat Neck Pain from Desk Jobs with Plano's Active Relief Solutions

Get Moving with These 5 Tips!

Sitting too much is simply hard on the body. Excessive sedentary behavior—common and seemingly “unavoidable” if you have a desk job —can increase the risk for back pain, neck pain, shoulder pain, and other types of work-related musculoskeletal injuries.

How much time do you spend in a chair or on a couch? Did you realize that sitting for 6-8 hours per day—or watching 3-4 hours of television—has been shown to increase the risk of chronic illness and early death? It’s stunning research, especially considering that the average American sits as much as 12 hours per day!

It isn’t always easy to stay active, especially if you’re working a desk job. However, getting active can vastly improve your health, your comfort, your mobility, and your overall quality of life.

At our occupational therapy clinic, it’s our mission to help people move better and feel better—and minimizing chair time is a huge part of this.

There are several easy ways to increase your activity level that most people can include in their daily routine.

Talk to our occupational therapist staff if you’d like to set up an appointment and get going on a treatment plan that will help you start feeling (and standing) better than ever. In the meantime, check out these tips for increasing your physical activity during your workday.

Ready to get moving while on the job? These 5 tips can help!

1. Give yourself the option to stand

Many companies now offer sit to stand desks because they’ve seen the research: employees who get to stand more may experience increased job satisfaction, alertness, and productivity—while also reducing their risk for the physical effects of “sitting disease.”

Even if you can’t get an adjustable desk for your office, it may be possible to make your own DIY version with some sturdy boxes and other material. Get creative…and don’t hesitate to ask your supervisor or office manager about investing in adjustable desks or attachments.

2. Get help with technology

Wear a pedometer to track your steps and motivate you to get up and move around the office more often.

Also, consider setting a timer to go off once per hour to alert you when it’s time to take a break from sitting and get out of your chair.

3. Opt for the stairs instead of the elevator

Physical activity may not be able to offset all the negative effects of sitting too much, but it may help some.

Meeting the American Heart Association’s minimum recommendation of 150 minutes per week of moderate exercise is important, but those “non-exercise” activities add up, too.

So: park farther away from the office, take the stairs, and if necessary, talk to an occupational therapist about custom orthotics and other strategies to make activity more comfortable.

4. Drink more water

Drinking at least one third to one half your body weight in fluid ounces per day can keep your body properly hydrated.

It’ll also force you to get out of your chair more, because you’ll find yourself needing to relieve yourself more often!

Keep a stainless steel or glass water bottle handle, drink regularly, and thank your body for the frequent signals that are sending you to the bathroom.

5. Get moving in your meetings

Instead of holding your meeting or phone calls while sitting in a boardroom, see if it’s possible to take that appointment on the move and talk while you walk.

Bonus: walking has been shown to boost creativity and problem solving!

When in doubt, occupational therapy has got you covered!

If you’re suffering with symptoms of an inactive lifestyle, occupational therapy can help. An occupational therapist can help you by providing manual therapies that can increase your flexibility and improve range of motion. An experienced therapist can also give you simple exercises you can do at home.

An occupational therapy program can be created that addresses your individual needs. It’s important to stay as active as possible to keep your muscles, tendons, and joints flexible and moving without pain and stiffness. You’ll want to add some type of exercise to your daily routine to keep moving.

You can pursue any or all of these aforementioned activities at your leisure, or you can ask our occupational therapist about integrating them into a full-scale occupational therapy program. The latter approach could prove especially wise if you’re rehabilitating an injury, unsure of your exercise tolerance, or battling a particular chronic pain issue.

Our occupational therapist can evaluate your health and prescribe the right activities for your needs and goals.

At the same time, you may be able to enhance the benefits of your activities with other safe, helpful modalities such as massage, ultrasound therapy, dry needling, cold and heat treatments, acupuncture or laser therapy.

These therapies can promote tissue repair, ease inflammation, reduce pain, and increase your ability to keep moving and having a great time.

Need more assistance? We can help!

The bottom line: sitting for too long just isn’t good for your body or your lifespan.

Our occupational therapy staff can help you manage an injury or condition that has limited your standing tolerance, and get you on your feet with greater confidence. Call us today to schedule an appointment!