Desk Job Getting You Down? You Can Still Be Active!

Get active with These 5 Tips!

Sitting too much is simply hard on the body. Excessive sedentary behavior—common and seemingly “unavoidable” if you have a desk job—can increase the risk for back pain, neck pain, shoulder pain, and other types of work-related musculoskeletal injuries. How much time do you spend in a chair or on a couch? Did you realize that sitting for 6-8 hours per day—or watching 3-4 hours of television—has been shown to increase the risk of chronic illness and early death? It’s stunning research, especially considering that the average American sits as much as 12 hours per day! It isn’t always easy to stay active, especially if you’re working a desk job. However, getting active can vastly improve your health, your comfort, your mobility, and your overall quality of life.

At our physiotherapy clinic, it’s our mission to help people move better and feel better—and minimizing chair time is a huge part of this.

There are several easy ways to increase your activity level that most people can include in their daily routine.

Talk to our physiotherapist staff if you’d like to set up an appointment and get going on a treatment plan that will help you start feeling (and standing) better than ever. In the meantime, check out these tips for increasing your physical activity during your workday.

Ready to get moving while on the job? These 5 tips can help get your more active!

1. Give yourself the option to stand

Many companies now offer sit to stand desks because they’ve seen the research: employees who get to stand more may experience increased job satisfaction, alertness, and productivity—while also reducing their risk for the physical effects of “sitting disease.”

Even if you can’t get an adjustable desk for your office, it may be possible to make your own DIY version with some sturdy boxes and other material. Get creative…and don’t hesitate to ask your supervisor or office manager about investing in adjustable desks or attachments.

2. Get help with technology

Wear a pedometer to track your steps and motivate you to get up and move around the office more often.

Also, consider setting a timer to go off once per hour to alert you when it’s time to take a break from sitting and get out of your chair.

3. Opt for the stairs instead of the elevator

Physical activity may not be able to offset all the negative effects of sitting too much, but it may help some to get you more active.

Meeting the American Heart Association’s minimum recommendation of 150 minutes per week of moderate exercise is important, but those “non-exercise” activities add up, too.

So: park farther away from the office, take the stairs, and if necessary, talk to a physiotherapist about custom orthotics and other strategies to make activity more comfortable.

4. Drink more water

Drinking at least one third to one half your body weight in fluid ounces per day can keep your body properly hydrated.

It’ll also force you to get out of your chair more, because you’ll find yourself needing to relieve yourself more often!

Keep a stainless steel or glass water bottle handle, drink regularly, and thank your body for the frequent signals that are sending you to the bathroom.

5. Get moving in your meetings

Instead of holding your meeting or phone calls while sitting in a boardroom, see if it’s possible to take that appointment on the move and talk while you walk.

Bonus: walking has been shown to boost creativity and problem solving!

When in doubt, physiotherapy has got you covered!

If you’re suffering with symptoms of an inactive lifestyle, physiotherapy can help. A physiotherapist can help you by providing manual therapies that can increase your flexibility and improve range of motion. An experienced therapist can also give you simple exercises you can do at home to become more active.

A physiotherapy program can be created that addresses your individual needs. It’s important to stay as active as possible to keep your muscles, tendons, and joints flexible and moving without pain and stiffness. You’ll want to add some type of exercise to your daily routine to keep moving.

You can pursue any or all of these aforementioned activities at your leisure, or you can ask our physiotherapist about integrating them into a full-scale physiotherapy program. The latter approach could prove especially wise if you’re rehabilitating an injury, unsure of your exercise tolerance, or battling a particular chronic pain issue.

Our physiotherapist can evaluate your health and prescribe the right activities for your needs and goals.

At the same time, you may be able to enhance the benefits of your activities with other safe, helpful modalities such as massage, ultrasound therapy, dry needling, cold and heat treatments, acupuncture or laser therapy.

These therapies can promote tissue repair, ease inflammation, reduce pain, and increase your ability to keep moving and having a great time.

Need more assistance? We can help!

The bottom line: sitting for too long just isn’t good for your body or your lifespan.

Our physiotherapy staff can help you manage an injury or condition that has limited your standing tolerance, and get you on your feet with greater confidence. Call us today to schedule an appointment!

Source:

Discover How You Can Become Healthier, Stronger, and More Active With Physiotherapy

A healthy, strong, and active lifestyle is what everyone strives for. However, it is not always easy to obtain, especially for those suffering from chronic pain. The very thought of going out and exercising with your aches and pains may leave you feeling uncomfortable. However, there is fortunately a simpler solution to gaining the active lifestyle you desire. Physiotherapy can help you achieve optimum levels of health and fitness, all while reducing your pain. If you are looking for a healthier, stronger, and more active lifestyle, contact BeActive Physiotherapy & Wellness today!

How do I begin?

Maintaining a healthy lifestyle takes work, but once you get into the groove of it, it becomes much easier. For example, eating nutritious foods is one of the easiest ways to improve your health (although we know those sweets are hard to kick.) Physical activity is the hardest aspect to get in the habit of doing, especially if you are being held back by chronic pain. Some people try to mask their symptoms with anti-inflammatory or pain-relieving medications, while others unfortunately give up on the idea of being active all together. Luckily, there is an alternative option: physiotherapy.  With the help of a physiotherapist, it is possible to reclaim your pain-free, healthy lifestyle, and get back to doing the activities you love.

What exactly is physiotherapy?

Physiotherapy is generally comprised of three important phases: pain relief, strengthening, and functional integration. Some people are apprehensive toward physiotherapy because they believe it will hurt them; however, the opposite is usually true. Physiotherapy is aimed at pain relief and strengthening, and your physiotherapist will make sure that your treatment plan won’t bring you any pain or discomfort. This is achieved through several treatment services, such as ice and heat therapies, stretching, bracing, and ultrasound.

An active lifestyle is also dependent upon movement. Your physiotherapist will cater your treatment plan around specific movements designed to increase your strength, flexibility, balance, and overall mobility. He or she will assist you with many of these exercises, but will also provide some simple ones that can be done at home.

The end result of physiotherapy is living the life you want, free from painful limitations. That can only happen when you apply the concepts you learn from your treatments to the outside world. Your physiotherapist is as dedicated as you are, and will encourage you to achieve all the goals you set forth in the beginning.

How will physiotherapy help me?

The purpose of physiotherapy remains the same, no matter what you are seeking its services for. Perhaps you are still suffering from the lingering pain of an injury. Perhaps you are recovering from a surgery and trying to get your range of motion back. Perhaps your joints simply aren’t what they used to be, and you are looking for relief. Whatever the case may be, physiotherapists are dedicated to relieving your pain and getting you back to your peak level of physical health.

A physiotherapist is a movement specialist, educated in analyzing mobility issues with walking, running, jumping, bending, stretching, and almost every other form of physical activity. Your physiotherapist can pinpoint problem areas and create a customized treatment plan aimed at improving those areas. Through in-office sessions and at-home exercises, patients strengthen their muscles and joints, improve their balance, build endurance, and experience pain relief, all without the unwanted harmful risks of drugs or surgery.

What should I expect?

Everyone has different needs based on the conditions of their bodies. There is no cookie-cutter approach to health and wellness, as one treatment plan may not work the same for one person as it would for another. Your physiotherapist will work closely with you to evaluate your mobility, balance, range of motion, and severity of pain. Your physical goals will also be taken into account when creating your treatment plan, as well as any health risks that may be holding you back. At your initial evaluation, you may be asked to perform basic movements, such as sitting down, standing up, walking, lifting, stretching, or other motions. Once your physiotherapist has a clear picture of what you need, he or she will begin constructing a treatment plan to help relieve your pain and achieve your goals.

In the end, an active lifestyle is more than possible, even if you struggle with chronic pain. If you are looking to improve your health, strength, and physical activity, look no further – we are here to help. Contact our Oakville, ON office today and get started on your journey toward better health and wellness!

Sources:

https://www.apta.org/uploadedFiles/APTAorg/About_Us/Policies/Practice/PTRoleAdvocacy.pdf

https://www.apta.org/Media/Releases/Consumer/2013/12/5/

Latest Health Posts

GET THE LATEST HEALTH TIPS

Newsletter Signup

Subscribe today for free healthy tips and exclusive offers. Don’t worry! We won’t bombard your email account with endless emails. Expect just 2 emails every month for healthy living!

5.0

Based on 424 reviews