Combatting the Effects of Moving Less in the Cooler Months
By now, I’m sure you will agree that summer is over. We may get a few more Indian Summer days, but the good weather that may have helped us get out more, walk more, and enjoy bright, sunny days is coming to an end. That means that we will probably be moving less until Spring. Combine that with most of having jobs that require lots of sitting time, and we will be taking some steps back fitness wise.
Too Much Sitting
Numerous studies have shown that sitting too much during the day is just not healthy and has linked sitting for prolonged periods with a number of health concerns, including obesity, diabetes, hypertension, heart disease and even anxiety and depression. Moving contributes to better health and helps you keep good mobility in your hamstrings, hip flexors, and mid-back.
What can we do to combat sitting for too long?
1. Make it a point to get up every 30 minutes or so. If you need a reminder, set a timer on your phone. Apple watches or FitBits can be set up to remind you to move each hour and will give you a tap when it’s time to move around.
2. A standing adjustable desk is a great tool to help you stand and relieve pressure on your hips and back.
3. Adding in exercises for your shoulders, hips and glutes can help alleviate the issues from too much sitting.
Getting Ready for Winter
We’ve often shared that getting outside and trying to shovel snow can be dangerous if you’ve slipped into a more sedentary habit after summer ends. The best solution is to keep up with an exercise program so that your body is not shocked if you start to do the strenuous job of snow removal. Even then, it is important to remember that cold weather can increase heart rate and blood pressure. It can make blood clot more easily and constrict arteries, which decreases blood supply. This is true even in healthy people. Individuals over the age of 40 or who are relatively inactive should be particularly careful. To really be safe this winter (it will be here before we know it!) we recommend keeping these safety tips in mind, furnished by the National Safety Council.
Do not shovel after eating or while smoking
Take it slow and stretch out before you begin
Shovel only fresh, powdery snow; it's lighter
Push the snow rather than lifting it
If you do lift it, use a small shovel or only partially fill the shovel
Lift with your legs, not your back
Do not work to the point of exhaustion
Know the signs of a heart attack, and stop immediately and call 911 if you're experiencing any of them; every minute counts
Don't pick up that shovel without a doctor's permission if you have a history of heart disease. A clear driveway is not worth your life.
At Complete Game Physical Therapy, our interest in your health and well-being. We are here to meet all of your physical therapy needs. Contact us today to get started!