Are you sitting comfortably ?

I’m not a healthcare professional...

..... but I have spent a lot of the last
20 years sitting down….

If we’re lucky,
we’re all going to keep getting older.

Since the 1970’s - Screen time has increased dramatically

Compared with our parents or grandparents, we are spending increasing amounts of time in environments that not only limit physical activity but require prolonged

sitting —at work, at home, and in our cars and communities.

Compared with our parents or grandparents, we are spending increasing amounts of time in environments that not only limit physical activity but require prolonged

sitting —at work, at home, and in our cars and communities.

‘British researchers believe sitting for long periods of time can increase the risk of diabetes, heart disease and even death. ’ http://www.bbc.co.uk/news/health-27305330

http://www.webmd.boots.com/healthy-ageing/news/20140219/health-risks-sitting-down?page=2 ‘Being sedentary was about as much of a risk to physical health as not doing enough exercise ’

A sedentary lifestyle and lack of physical activity can contribute to or be a risk factor for: Anxiety Cardiovascular disease Mortality

Deep vein thrombosis Depression Diabetes

Colon cancer High blood pressure Obesity Osteoporosis Lipid disorders Kidney stones Spinal disc herniation (Low back pain) http://en.wikipedia.org/wiki/Sedentary_lifestyle http://lifehacker.com/this-graphic-explains-all-the-health-hazards-of-sitting-1595834900

So, what can we do about it?

Desk Exercises http://www.forbes.com/pictures/efkk45efdje/best-exercises-to-do-at-your-desk-2/

Watching Netflix Gaming on PS3 Reading Email - Inbox shovelling
Long conference calls * 500 miles last year *Don’t get out of breath! Gentle pedalling while:

http://allbs.co.uk/2014/08/16/healthy-working-standing-desk/

http://allbs.co.uk/2014/08/16/healthy-working-standing-desk/ Sit-standing desk Build up Anti-fatigue mat 4-5 hours a day Modes of thought

https://alpower.com/blog/2015-01-28-ikea-sit-stand-desk/ @alpower

http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html 3 stages: The Honeymoon The Fight Thru Second Nature http://jamesclear.com/new-habit Form Habits ~ 66 days

“you can’t really manage what you don’t measure” http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html http://jamesclear.com/new-habit Keep a log

The Quantified Self

Data, APIs, IFTTT https://ifttt.com/fitbit

Walk a longer route

What you can start doing tomorrow:

• standing up for at least few minutes every hour
• do some gentle stretching exercises at your desk
• take the stairs
• walk a longer route

One More Thing: “Text Neck” http://qz.com/299079/what-texting-does-to-the-spine/ “As the head tilts forward the forces seen by the neck surges …” http://edition.cnn.com/2012/09/20/health/mobile-society-neck-pain/ 60lb

27kg

Thank you ... and be careful out there ;) @bseymour