Body Gears: May Issue

How to Creatively Increase Your Daily Physical Activity Levels at Work

Probably THE biggest barrier to being more physically active is time. The biggest thing to remember is that “getting your steps in” isn’t just a fad. Not only can you burn around 500 calories (depending on your weight) by getting 10,000 steps in, but you’re also reducing the amount of sedentary time you log each day. Researchers are concluding that being sedentary for even an additional 3 hours per day significantly increases all-cause mortality 1 . Let’s get creative instead. 1. Scenic Parking: If you use public transport, then you’re already getting more steps in to get to your stop, so good job! If you’re driving, parking at the far end of the lot or even a couple blocks away will not only let you decompress from your road rage before you start your workday, but gets you those extra steps that add up to a more active lifestyle. 2.SneakyFootwork: A rocking footrest,abalance disc, or even a mini skateboard under your desk can serve as a continuous source of low level foot or lower leg movement that keeps the blood circulating, takes you out of the completely sedentary category, and can even serve as your fidget device to keep you mentally focused.

3. Lunching Actively: Unless you have a physically strenuous job and can’t wait to sit down at lunch, lunch isn’t the time to do more sitting! You can probably finish eating your lunch in about 10 minutes, leaving the rest of the time to go for a walk. If the weather is bad you can always walk the stairwells of your building or at the very least, spend your time surfing the web onyourphonestandingup. Ifyou’reworriedabout the social awkwardness of it all, get one of your closest colleagues to set the same priorities as you and join you or again, head to the stairwell. 4. Bathroom Squatting: We don’t mean loitering in thebathroom,wemean literallydoingsquats. If you feel self-conscious doing lunges through the breakroom then do some squats in the privacy of your bathroom cubicle. A quick set of ten before you drop your pants (or after if nature was really calling you) and no one has to know.* 5. Getting Up: Whether it’s setting alarms for micro breaks, getting a standing desk, or making frequent trips to the water cooler for gossip or water,findaway to introducemorevariety toyour day that breaks up the consecutive hours you wouldotherwisespendsitting in frontofascreen.

® 1.Ekelund,U.,Steene-Johannessen,J.,Brown,W.,Fagerland,M.,Owen, N., Powell, K., Bauman, A. and Lee, I. (2016). Does physical activity attenuate,oreveneliminate, thedetrimentalassociationofsitting time withmortality?Aharmonisedmeta-analysisofdata frommore than 1millionmenandwomen.TheLancet,388(10051),pp.1302-1310. If your workplace is hosting an Employee Health & Fitness Month event, we’d love to join in! Bring Body Gears to your workplace as part of a health and wellness fair, request a customized workshop, or even have you and your colleagues screened for injuries by our Doctors of Physical Therapy. Just email to get the conversation started. *Noonewillbeable to tellyou’redoingsquatsbecauseyouwillhave practicedpropersquatting techniquewithyourphysical therapistand yourshinboneswillno longerbe travelling forwardorbackwardmuch over your ankles. Request a quick Free Screening on our website to have your squat techniqueassessed.

Patient Success Spotlight

PREPARE TO SWIM IN THE WATER SAFELY! Swimming is a great recreational sport that can be enjoyed by people ofallages.But it’s important toknow how to be safe while you’re in the water. These important swimming safety tips are what you should be aware of before you head out to the pool or beach. • If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time.

“These guys are awesome. I came in on crutches barely able to sit up on my own from a back injury and I walked out of there 3 months later and right back into the gym. I liked the philosophy they had of not treating patients but tuning athletes. I would recommend this place to anyone young or old, an athlete looking to improve your performance or anyone with a sore anything!” – S. W. (Body Gears Graduate) "I would recommend this place to anyone young or old, an athlete looking to improve your performance or anyone with a sore anything!”

•Protectyourskin.Limit theamount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15. • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.

• Swim in designated areas supervised by lifeguards. • Always swim with a buddy; do not allow anyone to swim alone. • Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water.

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