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Healthy writing information
- 1. Be more activeat work Reducing our inactivity at work Be more healthy Dr Morag Thow Ms Sarah Mitchell Ms Margaret Brownlee
- 2. Focus for today? 1. Sitting and our posture 2. Reducing our sitting time 3. Walking and exercising at work more
- 3. Sitting has increasedin all our lives! • Computers • TV • Cars • More mechanization
- 4. Our sitting time? Talk to partner beside you 1. How much do you sit at work? 2. When you go home do you sit a lot?
- 5.
- 6. Very bad effectsof sitting!
- 7. Improve your sittingstation
- 8. Improve your sittingposture • Gravity is working on us all the time. • Think tall: imagine a string on top of your head, pulling you up. • Do seated exercises.
- 9. 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!
- 10. We can nowsit in a better posture BUT … … sitting for long periods is bad, and seats are EVIL. EVIL!!
- 11. Prolonged sitting isbad. Seats are EVIL !
- 12. What has happenedover time • Increases in inactivity • Decrease in activity
- 13. Why is sittingso 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).
- 14. This is whathappens 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.
- 15. 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?
- 16. How can westop 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!!
- 17. Some solutions! •Stand for a time to work. • Have meetings standing. • If you chair a meeting, get group to stand every hour.
- 18. More solutions! •Install a screen saver to stop working every hour. • Walk to water station and printer. • Stand up to talk on the phone.
- 19. STAND UP NOW! • Standing is better than sitting!
- 20. More walking andexercising at work
- 21. Physical Activity Recommendations • So what type of, and how much, activity should we all be doing to benefit our health?
- 22. Aerobic Exercise •What is aerobic exercise? • What does it do for our health & well-being?
- 23. 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, diabetes Also improves: • Weight management • Functional independence
- 24. 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!
- 25. BORG Scale: Howit should feel 7 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 Overload 16 17 VERY HARD PUGGLED 18
- 26. Try to buildin 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)
- 27. Have you foundthis useful!! Perhaps you might donate a small sum to the Hospice? Website : www.svh.co.uk St Vincent's Hospice Midton Road, Howwood, Renfrewshire PA9 1AF Tel: 01505 705635