ON YOUR FEET BRITAIN, 27th APRIL 2018…

Did you know that British people sit for 8.9 hours each day (on average)? Get Britain Standing is a dynamic campaign to increase awareness and education of the dangers of sedentary working and prolonged sitting time. Regular minor movement whilst at work is essential for us to:

  • keep our bodies healthy
  • prevent illness & relieve stress
  • liberate us & make us more productive

Active Working and standing desk workstations deliver a compelling solution, enabling us to mix up sitting with intermittent periods of standing. More of some of these later in the post.

In recent years a variety of major international research has produced compelling evidence that sitting for more than 4 hours each day leads to:

  • Enzymes responsible for burning harmful blood fats shutting down
  • Reduced calorie burning (Metabolic rate)
  • Disrupted blood sugar levels
  • Increased insulin and blood pressure levels
  • Leg muscles switch off

Irrespective of your level of physical activity, the result leads to increased risks of Heart disease, Diabetes, Obesity, Cancer, Backache, Dementia, Depression, and Muscle degeneration.

Get Britain Standing are holding an On Your Feet Britain Day on Friday 27th April 2018. Take part in their national day when workers across Britain unite together and participate in a variety of fun and simple activities to #SitLess and #MoveMore at work. It’s FREE to sign up, simply register here
The On Your Feet Britain Challenge dares you to take James Brown at his word and convert ‘sitting time’ to ‘standing time’. Follow some simple changes – Ditch your usual lunch ‘al desko’ and take a stroll outside. You’ll get a spring in your step and feel better for it. Stand during phone calls, stand and take a break from your computer every 30 minutes, use the stairs, have standing or walking meetings, walk to your colleague’s desk instead of phoning or emailing them, stand at the back of the room during presentations.
So Friday 27th April 2018 is your chance to get the ball rolling and encourage your employees to take a stand. Team up with colleagues and see how much “sitting time” you can reduce on the day. Check out their challenge page for fun and easy ideas to take part. Why not take on a team challenge? Join-up with your co-workers and work together and compete with other teams within your organisation[More info].   There are a number of companies who make different types of stand-up desks or you could make your own.
Mike Dilke the owner of Relaxback UK and radio presenter on UK Health Radio is the founder of a unique backapp chair ( and desks) specifically designed to help people who suffer from back pain. The Back App will ensure an excellent posture and provide a workout for the core muscles that support your back.It does this by allowing you to sit with an open hip angle and constantly makes you balance as you sit keeping you alert and providing a low level workout.  You only have to hear some of the testimonials from people who have bought some of Relaxback UK’s products to hear the difference they have made to people’s lives.
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WHAT IS THE RIGHT AND WRONG PAIN AFTER EXERCISE…

They say that if you have mild muscle soreness after working out then that is quite normal. They even say that most people with arthritis can exercise through mild discomfort.

However, if you have moderate to severe pain in a particular joint before exercising then its best to avoid that joint in your workout.

If you have moderate to severe pain during the exercise then you should stop exercising and consult your GP as this could actually be a sign that your joints may be damaged or inflamed.

Joint pain after exercise isn’t right so if you do get that then change to an exercise that puts less stress on your joints.

Finally, if you have moderate to severe joint pain the day after exercise then rest for the day and do a shorter or less vigorous workout next time.

According to LIVE WELL NHS UK muscle pain that shows up a day or two after exercising can affect anyone, regardless of your fitness level. But don’t be put off. This type of muscle stiffness or achiness is normal, doesn’t last long, and is actually a sign of your improving fitness.

Dr. Jonathan Folland, an expert in neuromuscular physiology from Loughborough University, explains how to avoid sore muscles after exercise. Sore muscles after physical activity, known as delayed onset muscle soreness (DOMS), can occur when you start a new exercise programme, change your exercise routine, or increase the duration or intensity of your regular workout.

When muscles are required to work harder than they’re used to, or in a different way, it’s believed to cause microscopic damage to the muscle fibres, resulting in muscle soreness or stiffness. DOMS is often mistakenly believed to be caused by a lactic acid build up, but lactic acid isn’t involved in this process.

Anyone can develop DOMS, even those who have been exercising for years, including elite athletes.It can be alarming for people who are new to exercise, and it may dent their initial enthusiasm to get fit. The good news is that the pain will decrease as your muscles get used to the new physical demands being placed upon them.The soreness is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. Unless you push yourself hard, you’re unlikely to develop DOMS after your next exercise session.

Any movement you’re not used to can cause DOMS – in particular, movements that cause the muscle to contract while it lengthens, called eccentric muscle contractions.DOMS typically lasts between three and five days.There’s no one simple way to treat DOMS. Nothing is proven to be 100% effective. Treatments such as ice packs, massage, tender-point acupressure, anti-inflammatory drugs (such as aspirin or ibuprofen), and rest may help ease some of the symptoms.

One of the best ways to prevent DOMS is to start any new activity programme gently and gradually. Allowing the muscle time to adapt to new movements should help minimise soreness. If the pain makes it hard to exercise, it’s advisable to refrain from the activity for a few days until the pain eases. Alternatively, you could focus on exercises targeting less affected muscles to allow the most affected muscle groups time to recover.

 

THE BEST EXERCISES IF YOU’RE SUFFERING FROM BACK PAIN…

When you are suffering from back pain, it’s understandable if you would love to just stay in bed all day in the hope that this soon leads the pain to fade. However, according to JAMA research cited by Prevention, exercising is actually most effective for easing pain and decreasing the likelihood of back pain re-emerging. Here are several exercises that can help you relieve your anguish.

Child’s pose

Exercises that can benefit your back include stretches – and this, child’s pose, is a particularly common one in yoga. It will gently stretch your low back muscles, which are most probably contracted should you be blighted by lower-back pain.

Start with your hands and knees on the floor before extending the arms ahead and putting your palms on the floor. Then, slowly move your hips in the direction of your heels while lowering your head and chest as your arms continue extending.

Lower-back twist

With this stretch, too, you would be extending your lower back. However, it also does the same to your glutes; otherwise, these can be too tight and so add to pain already caused by your lower back.

Your starting position would be lying on your back, knees bent while keeping your feet to the floor. Extend your arms to each side to form a “T” position. Your shoulders should remain in contact with the ground while you gently roll the knees to one side. Keep in that position for 20 to 30 seconds before starting over and repeating the procedure on your other side.

Knee-to-chest stretch

Another stretch intended to lengthen low back muscles which have contracted, the knee-to-chest stretch would see you start just as you would with the lower-back twist. Then, you would rest your hands behind the knees or straight beneath the kneecaps.

From here, both knees would – through being pulled with the hands – be slowly brought towards the chest. The resulting position would be kept for 20 to 30 seconds before the starting stance returns.

Walking and swimming

The above stretches can be good to use as preparation for the exercises of walking and swimming. You might not have realised how beneficial walking can truly be for a painful back. However, walking is useful for strengthening bones and muscles, LIVESTRONG.COM explains. In the process, it can help strengthen your legs, feet, hips, and torso, plus the back muscles you rely on to stay upright.

By walking after stretching, you can boost your back’s posture, flexibility, and range of motion – and, hence, lower the severity of back pain or the chances of future back pain. Back pain can also be reduced by the endorphins released by walking. Furthermore, walking is a low-impact activity – though, if it still hurts, we advise that you try another low-impact exercise, like swimming.

If you are uncertain what caused your back pain, then consider that one of the orthopaedic clinics in London, like Highgate Private Hospital, might be able to diagnose an underlying issue that had escaped your notice.

 

 

VIBRATION EXERCISE TO HELP EASE PAIN IN FIBROMYALGIA…

Meridians

According to Science Daily Vibration exercise may help with the pain of Fibromyalgia.

The study done at Indiana University summerised that whole-body vibration exercise may reduce pain symptoms and improve aspects of quality of life for people suffering from fibromyalgia.

Whole-body vibration exercise involves standing, sitting or lying on a machine with a vibrating platform that causes muscles to contract and relax as the machine vibrates. The machines are just starting appearing in fitness centres but primarily are used by researchers.“Vibration training is increasingly being studies in clinical populations as a potential therapeutic mode of exercise, and although the results are largely equivoal and in need of further study, studies have reported improvements in strength, muscle spasticity and pain in selection populations” Kaleth Science Daily.

Nuffield Health, fitness and wellbeing gyms have the vibro power plate and you can pop ‘Vibration Plate Classes’ into google where you might find a class near you.