Do you sit at a desk most of the day? Here’s how to stay active during the 9-5!

Stay active

Do you sit at a desk most of the day? Here’s how to stay active during the 9-5!

Would you be embarrassed if you got caught doing jumping jacks in your office? We hope not—and we think many successful companies would likely applaud the effort!

It’s becoming more well known that staying physically active throughout the workday isn’t just better for your health. It can also boost productivity, job satisfaction, and psychological well-being, too. Even if you work at a desk, there are plenty of simple things you can do to get moving more often. Check out these five tips from our physiotherapy team here at NRG Athletes Therapy Fitness Inc.—tips we actually use ourselves!

5 Simple Strategies to Stay Active at Work

  1. Hydrate. Drinking more water throughout the day can improve mental clarity and support healthy joints and connective tissues. Plus, if you keep a glass or stainless steel bottle of water on hand, you’ll find yourself having to get up more often simply to refill the bottle or relieve yourself. 
  2. Schedule “movement breaks.” Getting into the flow at work is a great feeling—but you don’t want to look up from your desk and see that one, two, three or more hours have gone by since you’ve gotten up from your desk! So, set a timer on your watch or phone to go off once per hour (or at least be more mindful of the clock) and use these breaks to stand up, go for a short walk, or do some simple stretches and exercises.
  3. Modify your desk set up. Is there a way for you to install an adjustable sit to stand desk in your office? You may not even have to replace the whole desk—these days it’s easy to find high quality and affordable portable options online or in retail stores. You can also consult with a physiotherapist to ensure the ergonomic set-up is ideal, so you can minimize any strain on your neck, back, shoulders, hands, and hips during the time you do spend sitting.
  4. Make moves on the move. Instead of sending an email or text to your colleague down the hall, why not walk down and deliver the message in person? You can also take business calls while walking outside. 
  5. Lastly, do you love your lunch breaks? Sit down and enjoy your meal, but when you’re done eating use the remaining time to go for a walk around the building or even climb a few flights of stairs. We know it’s tempting to just work through lunch. But if you take even just five minutes to get up and move mid-day, you’ll be staving off health risks associated with excessive sitting and you may very well find yourself with way more energy.

How a Physiotherapist Can Help You Get Moving—At Work and in Life

There’s a good reason why the phrase “sitting is the new smoking” was coined. Excessive sedentary behavior and sitting for too long (e.g., 7 or more hours per day) has been scientifically linked to an increased risk to potentially life-altering conditions like heart disease, obesity, and chronic back pain. This is why we’d love for you to contact NRG Athletes Therapy Fitness Inc. We can help you stay more active at work by:

  • Teaching you specific exercises and stretches that are individually tailored to your body’s needs
  • Address underlying health conditions, like degenerative disc disease or sciatica, which can make both moving and sitting difficult
  • Help you optimize your ergonomic environment
  • Recommend specialized tools, like kinesio tape and customized orthotics, to improve your posture and enhance our other healing modalities
Source:

Do you wake up feeling achy? Try these 3 stretches first thing in the morning.

There are few things worse than waking up in the morning to chronic pain in your neck, back, or joints. Morning aches and pains can make it difficult to complete even the simplest tasks, like getting up out of bed or putting on your shoes. But with the help of a few physiotherapists approved stretches, you can begin to work certain areas of the body in the AM to help relieve pain and discomfort. The following physiotherapy stretches are ideal for starting your day with flexibility in mind. They are also helpful in restoring your natural range of motion, reducing pain and inflammation as well. Keep reading to learn more.

Top 3 Morning Stretches to Relieve Pain

By committing to a few simple morning stretches each day, you can help to keep your body feeling limber and reduce pain in between your regular physiotherapy appointments. Some of the best stretches to use early in your day include:

Child’s Pose

Popular in yoga routines, child’s pose is a great stretch for connective tissue and joint pain. If you suffer from arthritis in the knees or low back pain, this is a great stretch to complete before beginning your day. Start the pose by kneeling in bed, then sitting back so that your bottom is resting comfortably on your heels. Next, gently bend your body forward until your head touches the mattress. It can be helpful to then stretch your arms out and fold them in front of your face for additional support. Once you’ve eased into the position, you can then reach your arms out forward to help open the connective tissues in your neck, shoulders, and back area. Hold the pose for at least 2 minutes.

Low Back Stretch

If you’re dealing with recurring low back pain in the mornings, this simple physiotherapy stretch can provide you with a great deal of relief. Begin by laying down on your back, bending your knees and keeping your feet flat on the floor. Use both hands to pull up one knee towards your chest, while keeping the other foot flat on the floor. Bring the active leg back to the starting position and repeat the stretch with the opposite leg. Keeping the other foot flat on the floor. Next, bring both knees to your chest at once. Hold each position for 20 to 30 seconds and repeat stretch at least 3 times.

The Inchworm

This is another physiotherapy stretch that is great for relieving joint pain and improving circulation in the mornings. Start by standing with your abs engaged. Slowly roll down, bending at the knee if necessary and touch the floor. Walk your hands forward, until you are in the push-up position. Then walk your feet forward, inch-by-inch, until you reach the back of your hands. Slowly roll your body back up into a standing position. Repeat the stretch at least 5 times, with your core engaged each time.

Discover the Benefits of Physiotherapy for Chronic Pain

If you struggle with aches and pain every morning, you should speak with our physiotherapist sooner rather than later about creating a personalized treatment plan. There’s no reason to start your day off in pain and suffering through feelings of discomfort. Are you interested in learning more about the many benefits of physiotherapy for pain management? Contact NRG Athletes Therapy Fitness Inc. for more information and be sure to schedule an initial consultation with our friendly and experienced physiotherapist today.

How the Addition of Carbs Can Improve Your Active Lifestyle

Anyone who lives an active lifestyle knows how important physical activity is to maintaining that sense of well-being. However, you also know how much energy it takes to maintain that lifestyle – workout routines, athletic training, competitions, injury rehabilitation exercises, and even the non-stop pace of your everyday life can take a lot out of you. That’s why carbohydrates are so important.

When your body uses energy, it first turns to carbs. If you’re working hard at the gym or in physical therapy treatments, it is important to fuel up on carbohydrates in order to reach your goals. For more information on how a physiotherapist can help guide you in your carb intake, contact NRG Athletes Therapy Fitness in Winnipeg, MB today.

Why are carbs so important?

To understand the importance of carbohydrates, you must first understand what they are. Carbs are identified as organic molecules comprised of equal parts hydrogen, oxygen, and water. They can also be split into two separate categories: simple carbohydrates and complex carbohydrates.

Simple carbohydrates are also known as simple sugars. Sugar is a fast-burning fuel that your body absorbs quickly. When you are in need of immediate energy in large quantities, your body will burn its simple sugars first. These carbohydrates will increase your body’s natural insulin levels until they are burned off.

Complex carbohydrates contain larger chains of sugars, but unlike simple carbs, they also contain fiber. Complex carbs burn much slower and steadier than simple carbohydrates, allowing insulin levels to increase less dramatically.

Both simple carbohydrates and complex carbohydrates can post different benefits depending upon the activity in which you are participating. For example, if a sprinter needs to burn a large amount of energy in less than a minute, simple carbs could help significantly. Conversely, endurance athletes who partake in steady, long-term activities will benefit more from the slow-burning complex carbohydrates. Whatever the case may be, carbohydrates can assist you in getting where you need to be for your physical goals.

Why cutting carbs isn’t ideal:

Any unwanted extra weight can undoubtedly hinder your active lifestyle. It not only slows you down and lowers your physical function, but it can also result in long-term effects to your weight-bearing muscles and joints.

Carbohydrates that go unused end up getting stored away as fat instead, which is why many people decide to cut out carbs when they are trying to stay fit. However, a physiotherapist will tell you that carbohydrates should be a plentiful part of your diet! Carbs are good for heart function, brain activity, and other physical processes. Additionally, cutting out carbohydrates from your diet will force your body to burn protein as a substitute fuel source. This can result in reduced muscle mass and an overall sluggish feeling.

Carbs can enhance PT treatments!

If you’re in a physiotherapy program for restoring injured tissues, boosting your muscle strength, or improving your range of motion, carbohydrates can help! If your physiotherapist prescribed active exercises, such as walking/running on a treadmill, swimming, or cycling, your body will need enough glycogen (blood sugar) to remain energetic and stay on track.

Because of this, your physiotherapist can advise you on how you should prep with meals before your physiotherapy sessions; for example, consuming 1 gram of carbs per kilogram of your body weight for each hour of activity. Your physiotherapist may also suggest adding additional carbs to your post-workout meal (in addition to muscle-building protein) because your body will still be burning fuel after your workout is complete.

Carbs can help you achieve the most out of your high-energy tasks or physiotherapy sessions. To learn more about how participating in proper dietary practices can help you achieve optimum results, contact NRG Athletes Therapy Fitness today and schedule an appointment!

Sources:

SUBSCRIBE TO OUR NEWSLETTER