Top tips on how to improve posture and sensible steps to fitness.
Beat any lingering winter blues by focusing now on what lies ahead. With spring here and we look forward to summer, it’s a good time to really think about what you want to achieve this year and consider making some “Spring Resolutions”.
As a chartered physiotherapist my work involves assessing and treating musculo-skeletal conditions from work, sport, medical conditions, trauma, surgery and the inevitable ageing process itself. With the growing demands of work, home and family life upon us, I am constantly finding that I play a role in advice and encouragement in improving lifestyle, fitness, health and well-being.
The arrival of spring is an ideal opportunity to be more mindful of our bodies and to make a commitment to ourselves to exercise and improve our posture.
- Office workers who spend much of the day sitting still performing repetitive tasks need to take particular care and manage their day to avoid repetitive strain and remain healthy.
- Many people are unaware of the government’s recommended guidelines for exercise for a healthy heart which suggest a minimum of thirty minutes of exercise five times a week. This can be as mild as a brisk walk to a more challenging mountain-bike ride for example.
- Whatever you choose needs to be enough to get you mildly out of breath without stopping the activity. It’s worth considering if you can incorporate this into your working week either at lunch time or to and from work.
- It could involve reducing a public transport commute to allow a good thirty minutes brisk walking to work or lengthening an existing shorter route to allow more time.
- Ensure your footwear is supportive enough and if necessary wear trainers and carry work shoes in a bag.
- Even a small change such as walking to a different floor to use the photocopier will make a difference. Or you might be able to attend a gym near your workplace either immediately after work or at lunchtime, or cycle to work instead.
- Do check with your employer about the ‘Cycle to Work’ scheme where you may be entitled to finance towards the cost of a new bike through government assistance
Do build up gradually if you are unaccustomed to regular exercise beginning every other day initially. If you have not embarked on a regular exercise programme before or not for a long time, it is recommended that you check with your doctor/GP before commencing.
So how about making some Spring resolutions to help you make some changes?
Spring Resolution No. 1:
To carry out a minimum of thirty minutes of exercise five times a week.
For those of you who are achieving the minimum guidelines, it’s time to look at your existing choice of activity and the amount you are doing. This is where goal setting comes in to place. The factors you need to consider are:
- Do you simply want to get fitter and stronger or do you have a specific event in mind such as a marathon, triathlon or the ‘London to Brighton’ bike ride?
- Are you new to running? A new runner aiming for a marathon would need a carefully tailored training programme starting with training for a 5K event, 10K, half-marathon and then finally marathon distance. Don’t forget that even Paula Radcliffe followed this regime and only relatively recently ran the marathon distance when viewed over her running career.
- You also need to consider that we are all made differently and that sometimes our physiology dictates the activities we choose. Genetics can also play a part as well as lung function. We need fast muscle fibres for sprinting activities (anaerobic exercise) either in isolation as in a 100m race or combined in an endurance event such as a cyclist over-taking someone during a long-distance race or of course the sprint finish at the end. The slower muscle fibres are needed for longer endurance events and aerobic exercise where oxygen is needed for activity and breathing control is essential. Some people are simply not designed to do the activities that they have chosen or have not prepared well enough for them and this is often when injuries can occur.
Spring Resolution No. 2:
Set goals to improve your fitness level and have something to aim for.
From looking ahead we move to looking right in front of you at your immediate working area. It’s really important to have a clear entry zone for your chair to move in and out under the desk.
- It’s time to spring clean around the desk and to move any items in the way such as waste paper baskets, handbags and computer units.
- If the chair does not allow you to tuck your tummy right up to the desk you need to lower or remove the armrests.
- With your tummy tucked right up to the desk lift both arms in front of you at shoulder height with fingers stretched forward. Note how far away your monitor is from your fingers. The monitor should be situated where your fingertips are but usually they are too far away and this is mostly due to the fact that people rarely tuck the chair right up to the desk.
- Now move the back rest up and down vertically until the most curved part of the chair sits behind your waist. This is the lumbar support and improper placement of it can lead to low back pain.
- Now you are sitting correctly, look straight ahead at eye level. The area underneath the toolbar should be what you see if you are a touch-typist and the toolbar itself if you are not.
- If you are unsure or suffering from any symptoms that you think may be related to the way you sit at your desk, do report it to you line manager who has a duty to organize an assessment of your workstation for any risk to your health.
Spring Resolution No. 3:
Spring clean around your desk area and sit at you desk correctly using the above guidance.
Don’t forget to clean the computer too but do turn it off at the mains and clean your keyboard and monitor screen using cleaning wipes approved for this purpose.
With these Spring resolutions in place you will be happily setting yourself up for a fit and active year ahead, set at the level that is right for you.
About the author
Sabreen Qureshi-Hitchens is a Chartered Physiotherapist who runs Active Physio Clinics in Hove, East Sussex. She specializes in the treatment of Musculoskeletal Conditions, D.S.E. (Display Screen Equipment) Workstation Assessments, Sports Injuries and Clinical Pilates. Sabreen has a clinic in the King Alfred Leisure Centre and has Practising Privileges at the Sussex Medical Chambers, New Church Road, Hove.
Sabreen@activephysioclinics.co.uk Tel 07801 163512
www.activephysioclinics.co.uk
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