Technology has changed our lives dramatically, and while it has made many difficult tasks much easier, it’s also made it much easier to be lazy. Here we identify a few key moments where you can sneak some exercise into your daily routine.

Boiling the kettle:

Provided you either have some privacy or don’t mind a few inquisitive stares, this is a great opportunity to do some standing exercises. In the 2-3 minutes it takes for the water to boil, take the time to do the following.

Squats
Stand with your feet shoulder-width apart. Look straight ahead and keep your back straight. Bend your knees as if you’re about to sit on a chair. Lower your body but see to it that your knees don’t extend beyond your toes. Then lift back up.

Lunges
Look straight ahead, keeping your upper body straight and relaxed. Put one leg forward and slowly lower your body until the knee is bent 90 degrees. Then go back to your starting position.

Calf Raises
Stand with your feet together. Raise both heels. You can repeat this as many times as you are able to. Calf raises on only one leg are more difficult than both legs and also challenge your balance.

Watching TV:

If your evening routine involves watching 45 minutes of your favourite series, these exercises can be done while sitting. Make your guilty pleasure a little less guilty.

Leg Raises
Keeping your knee straight, raise your leg 5cm from the ground or chair. Aim to hold for 30 seconds. Increase your ability to hold the leg and aim for one, then two minutes.

Bicep Curls
Hold a two-litre bottle filled with water,then bend your elbow until the bottle touches your shoulder. Then straighten and repeat.

TricepsCurls
Keep your back straight. Lift your arms overhead, then bend your elbows (hold a bottle or canned goods). Slowly straighten your elbows, then bend them back down.

Cleaning:

Too busy sweeping, mopping and vacuuming the floors to exercise? No problem. Perk it up with some upbeat music and dance. Try it and you’ll enjoy doing those chores more. You could also add jumping jacks and side jumps for your cardio.

Incidental exercise is no replacement for a regular exercise routine, however it can help you find more time to move throughout your day.

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For many of us, a typical day can involve hours of sitting in front of a desk. When you have a seemingly never-ending list of tasks to complete, your long-term health can be the last thing on your mind. However, we know that prolonged sitting, especially in a poorly set-up workspace can have a huge impact on your body in the long term. Below are some tips that can help you set up your workstation properly.

Chair Setup

The height of your chair should be adjusted so your feet are flat on the floor and your thighs parallel to the floor. Your arms should be able to rest comfortably at the height of the desk. Arm rests should be low enough that elbows can be bent between 90-110 degrees and not winged out. Hands, wrists, and forearms should be in a neutral position and parallel to the floor. A cushion (like a rolled towel) may be added on the chair to add support for the lower back. If the chair is too high, you can use a footrest to make sure your feet are rested comfortably.

Desk Setup

A 20-to-40-inch distance of the monitor from your face is advisable to reduce eye strain. Place your keyboard at the center of your desk, which should be 1-2 inches above your thighs. You want the monitor and keyboard to be directly in front of you. Keep the mouse within easy reach of your keyboard. The top of the screen should be slightly below eye level.

Other tips for setting up your workstation include:
• Put everything you need within easy reach.
• Don’t slouch. Practice moving in and out of a good posture.
• Stand up to reach anything that can’t be comfortably reached while sitting.
• Take active breaks from sitting every half hour or hour. Set an alarm that reminds you get up and stand and stretch for ten seconds then sit back down.

Transitioning to a standing desk:

Even better than all these tips is to set up a standing work desk. Many people are making the switch to a movable working desk that allows you to spend periods of your working day on your feet with great results. Here’s some advice to make the transition a smooth one.

• Get in the habit of standing for certain tasks and sitting for others. For example, complete repetitive tasks, phone calls or data entry while standing and more complex tasks while sitting.
• Reconsider your footwear. When standing, your feet and their support become more important than when you’re sitting all day. More comfortable shoes might be a worthy investment.
• Slowly increase the amount of time you spend standing to allow your body to adjust.

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Need some inspiration for worthwhile New Years Resolutions that you might actually keep? Here are a few recommended New Years resolutions that will act as investments in both your short and long term health.

1. Sit Less:

New studies showing just how bad sitting is for your health are starting to really convince us that a lifestyle change is in order. Limit your sitting to four hours a day, set an alarm to remind you to get up every hour or invest in a standing work station. Any way you can find to do it, this is one great investment in your long term health.

2. Find a physical activity that you actually like:

Too many of us fail to stick to an exercise program because we don’t choose the right activity. The gym isn’t your only option. This year, try to find an activity that you really enjoy. It can be anything from laser tag, to dancing, to rock climbing. It doesn’t matter what the activity is as long as it gets you moving.

3. Drink more water:

Are you getting your recommended eight cups a day?

If not, this is an easy resolution to keep that can make a surprising difference to your overall wellbeing. Staying hydrated has been shown to help with concentration, fatigue and even reducing pain.

4. Get that niggling pain or stiffness treated:

You might feel a bit self indulgent if you visit a physio for a problem that really hasn’t been bothering you much. However, most chronic health problems start out as something small. They are also much easier to treat in the early stages. Invest in your body now and treat pain before it does get in the way of your day to day activity levels.

 

5. Learn how to strengthen your pelvic floor correctly:

Pelvic floor weakness is a common problem that affects both men and women, often resulting in incontinence and pain. The good news is that most pelvic floor disorders can be treated with specific exercises. Unfortunately, many people actually do these exercises the wrong way, making the problem worse.

Speak to your physiotherapist to find out how they can help ensure you have correct technique.

 

The verdict is out and it’s not good news. Sitting for long periods of time is terrible for your health.

 

With all the media attention lately this probably hasn’t escaped your notice, however if you’re having trouble getting your head around exactly why sitting seems to cause so many diseases check out this video that explains it perfectly.

 

To watch go to www.sciencealert.com/watch-is-sitting-too-much-killing-you

Growing Pains

ARE GROWING PAINS A REAL THING?

The short answer is that yes, growing pains are real and usually harmless part of childhood. Though poorly understood, they are recognized as a common phenomenon occurring most often between the ages of 3 and 12. The pain is commonly felt in both legs, particularly at night with no clear cause of pain. As yet no one is able to explain why they happen but growing pains are thought to be a normal response of a growing body as it adapts to new heights, sizes, strengths and skills.

SO I DON’T HAVE TO WORRY ABOUT MY CHILD’S PAIN?

Not so fast. While growing pains are harmless and usually transient, there are many childhood illnesses and conditions that do require professional assessment and, if left untreated, can cause serious harm. These include but are not limited to:

• Juvenile arthritis
• Childhood cancers (which often first present as knee or jaw pain)
• Developmental hip dysplasia (abnormality of the hip joint)
• Perthes disease

As well as variety of other musculoskeletal disorders.

While it’s true that children are generally more resilient and heal well, they are also vulnerable to injuries just like adults. All serious strains and sprains should be rehabilitated correctly to ensure no long-term problems occur down the track. Many childhood pains can also be relieved with physiotherapy in the short term even if the child will eventually grow out of the pain.

HOW CAN I TELL IF MY CHILD’S PAIN IS CAUSED MY SOMETHING MORE SERIOUS?

Unfortunately, unless you are a trained professional you wont be able to tell. If there is any doubt in your mind always contact a physiotherapist or doctor. Many clinicians have great respect for a parent’s intuition and acknowledge that parents are usually very good at knowing if something is wrong with their child.

Even if you’re sure nothing is wrong, there are a few signs and symptoms that you should take particular notice of.

Pain that is severe, pain that occurs suddenly without obvious cause, pain that is one sided, pain that affects your child’s activity levels, causes a limp or is associated with signs of general illness/fever.

Constant, severe and unrelenting pain is a serious sign that should be investigated at any age.

WHAT SHOULD I DO IF I’M WORRIED?

The first step is to consult a physiotherapist or general practitioner. They can help to either reassure you that your child’s pains are harmless or recommend further investigation and treatment.

Many people use the term Chronic to convey just how excruciating a pain is. However, what the term really means is simply that the pain has been there for longer than three months, even if it’s not very bad. The distinction is made after three months because most injuries to tissues, either muscle, bone or joint has had a chance to heal and resolve by this time.

Why make the distinction?

Whether pain has just happened or has been there for a long time has implications for treatment and the way you approach it. Chronic pain requires different management and is likely to be caused by more than one thing where as short-term pain (also known as acute pain) often has a distinct cause, such as a fall.

What are some examples of acute conditions?

A sprained ankle, torn muscle, a bruise and even a broken bone are all examples of injuries that occur suddenly and usually follow a typical pattern of healing. They usually go through an inflammatory reaction with the area being red, hot, swollen and painful to touch. This period usually lasts for a few days and is a normal part of the healing process as the body works to remove   damaged tissue and repair the affected area. Different tissue types take varying amounts of time to heal. The severity of the injury will also affect healing times.

Some acute injuries can become chronic if something goes wrong in the healing process. Some acute injuries are so bad they won’t heal without medical care. For example, fractures need to be kept as still as possible. This is to allow the broken bones to heal together in the correct position.

What causes chronic pain?

Some pain and illnesses develop over time and are chronic in nature, usually starting insidiously and becoming progressively worse. Osteoarthritis, multiple sclerosis and rheumatoid arthritis are all examples of chronic conditions that cause chronic pain.

For some people, even though their injury has healed and no significant cause can be found, pain persists. This type of pain can be particularly distressing and requires a holistic approach to treatment. This particularly includes addressing the emotional costs that come with suffering from long-term pain.

Certain factors will predispose someone to developing this type of pain including recent or past emotional trauma, anxiety and depression. Unfortunately chronic pain often causes people to adopt a vicious cycle of rest, which causes more stiffness and pain, which then leads to more pain and so on.

Your physiotherapist is well trained to help you cope with chronic pain and get you back to a more functional level and doing the things you love.

Chronic Pain Project

Sometimes the internet can be a confusing place, full of misinformation, particularly from people trying to sell you things. A recent website developed by the Department of Health in Western Australia aims to provide evidence based support and education to pain sufferers.

Have a look here at www.painhealth.csse.uwa.edu.au

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