By now many of us have heard the phrase “sitting is the new smoking”. It seems that as our lives become more technologically advanced, there is a greater tendency to be less active. In today’s blog post we highlight a recent article from the American Posture Institute, which outlines the impact of a sedentary lifestyle and also provides some easy tips to bring more movement back into our day. Learn how changes in your posture can have a very positive impact on your overall health. Johnston Health & Laser Center offers a postural assessment and programs to help you achieve a healthier life. Best postural correction systems are available! We can remold your posture & your health where it needs to be.
Learn more about the impacts of prolonged sitting and changes that can make a difference:
Slouched Sitting Makes You Sick (http://americanpostureinstitute.com/slouched-sitting-makes-you-sick-proper-posture-keeps-you-healthy/)
Many modern day workers spend the majority of their time seated. Researchers have found that prolonged sitting increases the risk of developing chronic disease such as various types of cancer, heart disease and type-2 diabetes.
Sedentary behaviors are also linked to higher levels of depression in adults. Van Uffelen et al. (2010) conducted a research study evaluating the effects of sitting for more than 7 hours per day and symptoms of depression in women. They found that women who do not exercise and women who are seated for more than 7 hours per day are 47% more likely to suffer from symptoms of depression.
Women who sit for 7 hours per day and do not engage in physical activity are 3 times more likely to have depression than women who sit less than 4 hours per day.
Other research shows that people who are sitting in front of their computers for 5 hours or more per day have an increased risk of developing mental illness, depression, and insomnia. Tetsuya (2003) concluded that mental health and sleep-related symptoms were significantly higher in the research group that spent 5 hours or more in front of a computer screen.
If modern day occupations require prolonged sitting, as a society, how can we preserve our health while performing necessary job related tasks? Vernikos (2005) states that it is not how many hours of sitting that’s bad for you; it is how often you interrupt that sitting position that is good for you. “It’s actually the change in posture that is the most powerful in terms of having a beneficial impact on your health, not the act of standing in and of itself” (Verkikos, 2005).
Although sitting is making you sick, proper posture habits will keep you healthy. Proper posture and frequent posture breaks are associated with better health, more alertness and focused attention, higher levels of productivity, and less fatigue.
5 Habits for Healthy Posture
Take Frequent Posture Breaks: Posture breaks offset the force of gravity on your spine and supporting muscles. To perform a “Posture Break,” bring your shoulders and arms back, stick your chest out, and bring your head back with your eyes pointed up to the ceiling. This stretches your anti-gravity muscles and helps you have better seated posture. You can perform a posture break in your chair or standing. Hold the stretch for 30 seconds each hour of your workday.
Sit Up Straight: Your spine should have an “S” shaped curvature, not a slouched “C” shape curve. If the spine rounds forward to a “C” shape focus on sitting up straight. If you feel fatigued maintaining proper upright posture, you can place a small cushion behind your lower back that will help to support the lumbar spine upright.
Strengthen Your Core: Your “Core” musculature is the muscles that support your lower back and prevent injury when lifting or bending. A strong core is a supported spine; a weak core makes you more susceptible to back pain and injury. To strengthen your core, focus on doing exercises such as planks and side planks to work all regions of your core musculature. Avoid flexion exercises; instead focus on exercises that promote extension.
Sit on an Exercise Ball: Sitting on an exercise ball instead of a chair that lacks spinal support is a great way to improve your posture. While seated on the ball you are engaging your core musculature throughout the day and building postural fitness to support your back and maintain proper posture. It is nearly impossible to slouch while sitting on an exercise ball, with weak posture you risk losing your balance.
Design Your Workspace: Design your workspace to support proper posture while sitting. Make sure there is enough room to move around on the exercise ball and keep your most commonly used items with an arm’s reach away. Rotating your spine or reaching forward to grab items repetitively throughout the day can add additional stress to your lower back. Also, position your computer screen at eye level. When it is lower than eye level it is easier to have slouched posture with your neck and shoulders forward because you are looking down for a prolonged period of time.
With unseasonably warm temperatures this November (for the most part) we were able to explore some new areas in our region this past weekend.
Scanlon Creek is a great area just south of Barrie to hike and explore. While we missed the stunning colours of the Fall by a couple of weeks, there were still great trails and awesome educational points to learn along the way. This 300 hectare park has numerous trails which are pet friendly and bike friendly! Looking through their website there are also trails open in the winter for snow shoeing and cross country skiing. A family friendly place worth the 20 minute drive outside Barrie.
Dr. Will’s movember mustache has motivated us to take continue to “Keep Moving”! The best thing you can do for your health is to stay active. How you move is up to you. Whether it’s a work out one day, a quick jog at lunchtime the next, an hour at the ping-pong table, or an epic bike ride, no move is too big or small.*
We challenge you to find the time and activity to keep moving. The weather may be turning but there are still amazing areas our region that you can hike, bike, walk and run in. The great thing about Scanlon Creek is that offers exercise opportunities all year round!!!
The first weekend of November is here!!! Really, time just keeps marching on. We are happy to have another weekend without snow, well at least some of the Johnstons are. While we love the snow and the change of seasons we are happy to get outdoors without hauling on our heavy winter coats and boots just yet.
There are still some winter prep chores that we can get done this weekend and looking at the forecast, it looks like we won’t quite be packing up the bikes yet for the season!
Having explored some of the trails around our home this Fall, we are also looking at trying to get back to HardWood Hills again this weekend. Great trails for all different strengths and skills. Fun for the whole family! There are still a few golden leaves out there to take in too…but it will be nice to hit the trails for at least one more weekend!
Just checking online for their season length, it looks like the bike trails are still open until Nov 13….so get out there and enjoy!
And if your bikes are already hanging from the rafters, there are still some great things that you can do to enjoy the outdoors this weekend. Walking trails…a quick game of tag, taking your pets on an extra long hike…..or past it forward….offer to take a neighbours dog out for a walk too!
Weekend is almost here and we often find that we get to use the extra time on Saturday morning to hang out together as a family…a little later start to the day and a little more time to get caught up with each other’s lives. We often try to do this over breakfast . Last week we shared a few pumpkin recipes…which were delicious!! This week we are sharing an easy paleo waffle recipe.
2 large green plantains (about 2.5-3 cups chopped)
4 eggs (if plantains are extra large, add an extra egg)
Peel plantains (I find it easier to quarter them before I peel them) and place pieces in your blender(preferred) or food processor (okay) with the eggs. Blend to form a smooth batter (if your blender has a smoothie function, that works well here).
Add the rest of the ingredients to the blender or food processor and process on high for an additional minute (or 2-3 minutes with a food processor to get a really good smooth batter).
Heat your waffle maker on high. Pour batter into your waffle maker and cook, according to the manufacturer’s directions, about 4 1/2 minutes for Belgian-style (thick waffles). Remove from waffle maker and serve!
Repeat with remaining batter.
Here are a few tips and tidbits from The Paleo Mom that we found helpful:
Batch Cook and Freeze Tip: I cook a double batch of these waffles almost every week and store them in my freezer for an easy addition to breakfasts during the week. The good news: this recipe doubles perfectly! If you happen to have pretty large plantains, or smallish eggs, go ahead and add an extra egg when you double the recipe. Like all baked goods made with plantains, these waffles tend to dry out when stored in the fridge. So, even if you plan to eat them the next day, I recommend freezing. First, let the waffles cool on a cooking cooling rack, or similar. Then, place in a single layer on a baking sheet (I line mine with a silicone liner first, but you can also use parchment or wax paper) and place in the freezer. If you’re going to have more than one layer, add a silicone liner or parchment between the layers. Freeze for 4-6 hours or overnight. Remove from the baking sheet and place in a freezer bag for long term storage. Reheat from frozen in the microwave for 30-45 seconds (see Are Microwaves Safe to Use?) or in a toaster or toaster oven, if you enjoy them crispy.
Remember our camping tip from this Summer? (it can apply here too!!)
Thanks to Pinterest for this time saving, mess saving idea! Make your favorite pancake batter. Freeze it, pack it, and just cut the tip off when you are ready to cook!
Easy Morning Tip: You can make this batter the night before, excluding the baking soda, and just put the whole blender jar in your fridge over night. In the morning, blend in the baking soda while your waffle maker is heating up!
As many of you are now aware, Johnston Health & Laser Center offers laser therapy from Bio Flex Laser. Many of our blog posts and social media posts have outlined the benefits of this treatment.
Today, we are sharing a testimonial from one of patients who has benefited greatly from this treatment offer at Johnston Health & Laser Center:
The BioFlex system utilizes three stages of treatment, red, near-infrared and a near-infrared laser probe. With L.I.L.T., laser light penetrates the tissues and restores normal cell function. It enhances the body’s own healing process by decreasing inflammation, increasing the speed of healing and eliminating pain.
Bioflex Laser and LILT are approved by Health Canada for treatment of many conditions including sports injuries, arthritic problems, and back problems. This surgery alternative is available at Johnston Health Center. It is a NON TOXIC, SAFE & NON INVASIVE method of using low power laser and super luminous diodes to successfully treat a variety of medical conditions.
To learn more about the benefits of laser therapy, and how it may help you personally please book a consultation – Barrie: 705-728-3070 and NorthBay: 705-476-9111 or email us at firstname.lastname@example.org