Healthy writing information
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Be more active at workReducing our inactivity at workBe more healthy
Dr Morag ThowMs Sarah MitchellMs Margaret Brownlee
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Focus for today?
1. Sitting and our posture
2. Reducing our sitting time
3. Walking and exercising at work more
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• Computers
• TV
• Cars
• More mechanization
Sitting has increased in all our lives!
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Talk to partner beside you
1. How much do you sit at work?
2. When you go home do you sit a lot?
Our sitting time?
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Poor sitting posture!
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Very bad effects of sitting!
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Improve your sitting station
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Improve your sitting posture• Gravity is working
on us all the time.• Think tall:
imagine a string on top of your head, pulling you up.
• Do seated exercises.
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Do seated exercises, if you can’t stand
• Neck rotation• Shoulder
shrug• Wrist rolling• Open and
close fingers• Resisted bicep
curls• Toe raises
• Forward bend• Rotate spine• Side stretch• Knee to chest• Knee lifts, foot
back• Sunshine!
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We can now sit in a better posture
BUT …
… sitting for long periods is bad, and seats are EVIL.
EVIL!!
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Prolonged sitting is bad. Seats are EVIL !
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What has happened over time
• Increases in inactivity
• Decrease in activity
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Why is sitting so bad?
• Each 1-hour increment in sitting time was found to be associated with an 11% and an 18% increased risk of all-cause and Cardiovascular Disease mortality, respectively (Dunstan et al Circulation 2010).
• Less time sitting prolongs life (Hidde et al Arch Intern Med. 2012).
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This is what happens when we sit for periods>1 hour• Electrical signals to
legs shut down.• Calorie burning
reduces 1% per minute.
• Good protective cholesterol drops 20%.
• Blood sugar starts to rise.
• Insulin effectiveness reduces.
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Avoiding sedentarism/sitting
• Don’t sit for long periods of time.
• Break up your sitting as much as you can.
• Introduce inconvenience into your daily life!
• What can you do to break up periods of sitting and introduce inconvenience?
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How can we stop sitting so much?• With partner: how can you
Introduce inconvenience into your daily life?
• Here’s one idea: put a yellow sticky on your computer saying ‘Get up every hour!’
Get up every hour!!
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Some solutions!
• Stand for a time to work.
• Have meetings standing.
• If you chair a meeting, get group to stand every hour.
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More solutions!• Install a screen
saver to stop working every hour.
• Walk to water station and printer.
• Stand up to talk on the phone.
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STAND UP NOW!
• Standing is better than sitting!
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More walking and exercising at work
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Physical Activity Recommendations
• So what type of, and how much, activity should we all be doing to benefit our health?
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Aerobic Exercise
• What is aerobic exercise?
• What does it do for our health & well-being?
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Aerobic Exercise & Fitness
• Activities which increase your heart and breathing rates.
AND• Which you can do
continuously for a fairly long time.
Decreases your risk of :• Early mortality• Heart disease, stroke,
diabetesAlso improves:• Weight management• Functional
independence
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Guidelines: Aerobic Fitness
• Moderate intensity activity for 30 minutes on at least 5 days per week (150 mins per week MINIMUM)
OR/and • Vigorous intensity activity for 20
minutes on 3 days per week
•30 mins can be done in 3 × 10-minute bouts!
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BORG Scale: How it should feel7 VERY VERY LIGHT A DODDLE
8
9 VERY LIGHT A SKOOSH
10
11 FAIRLY LIGHT NAE BOTHER
12
13 SOMEWHAT HARD PECHIN
14
15HARD WABBIT
16
17 VERY HARD PUGGLED
18
19 VERY VERY HARD KNACKERED
20
Overload
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Try to build in 30 mins walking • 3 × 10 minutes × 5
days = minimum recommendations for health
• Only 150 mins per week!
• Needs to be at 100-130 beats per min!
• (‘Staying alive’, Bee Gees = 104 BPM)
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Perhaps you might donate a small sum to the Hospice?Website : www.svh.co.ukSt Vincent's HospiceMidton Road, Howwood, Renfrewshire PA9 1AFTel: 01505 705635
Have you found this useful!!