Stand up at your desk for two hours a day, new guidelines say
- Herald Sun
- June 02, 2015
DESK jockeys should stand for at least two hours during their working day to stay healthy and productive, new guidelines recommend.
Concerned by the impact of a modern sedentary lifestyle and obesity, a panel of international experts have issued a directive for regular physical activity breaks or standing desks to help stave off cardiac diseases and premature death.
Including Prof David Dunstan, the head of physical activity research at Melbourne’s Baker IDI institute, the panel’s recommendations in today’s British Journal of Sports Medicine sets a two-hour minimum for daily upright needs.
“This is not just saying ‘you must stand for two hours’ — you can accumulate that two hours throughout the day, just as you can accumulate 30 minutes of physical activity across the day,” Prof Dunstan said.
“It’s encouraging people to reduce their sitting time by at least two hours through standing or moving around more frequently.”
Prof Dunstan said frequent sessions of light-intensity movement improved glucose and insulin levels, which had been shown to reduce discomfort and fatigue in office workers.
The recommendations come as Baker IDI gears up for a national Quit the Sit event on June 11, which aims to event to put sedentary behaviour under the spotlight by encouraging people not to sit for the entire day while raising money for the institute.
For further information visit www.onyourfeet.org.au.
Or maybe running is already your preferred choice of exercise…
Running is a repetitive motion sport that requires your body to undergo wear and tear at a much higher rate than non-weight bearing sports or everyday activities. Running requires that each leg and its associated joints, muscles and ligaments withstand forces equal to seven to ten times more than that of walking. This repetitive action can contribute to increased wear and tear and/or musculoskeletal injury.
Running for exercise is not for everyone – but if you currently run, or are thinking of taking up running for exercise, then the following may be of benefit to you:
Useful Tips For Preventing Running Injuries:
Strengthen the areas which are vulnerable.
Buy and utilise the correct footwear.
Use the correct running posture.
Warm up before your running workout.
Gradually step up your running program.
Cool down appropriately to minimise stiffness and soreness.
Ensure your spine and pelvis are in the correct alignment.
Regular chiropractic care addresses musculoskeletal issues prior to the onset of injury and/or chronic musculoskeletal conditions. Regular chiropractic care may help you run longer and more efficiently by addressing these things preventatively.
Check with us for advice that is unique to your specific needs.
3-D glasses have become very popular with the proliferation of movies designed for viewing in 3-D. The good news is that 3-D glasses pose no serious danger and they can be considered safe. 3-D glasses are really just presenting an optical illusion to your eyes, similar to a mirage, so they pose no danger of serious damage.
How Do They Work?
There are a variety of ways to make an image appear in 3-D. The most common way is to create two images that are slightly different to each eye. 3-D glasses work by having each lens block out one of the two images, either through colour or through the polarisation of the light.
What About Eye Strain?
Some people experience eye strain and or headaches after using 3-D glasses for a long time. If you or perhaps your child experience these feelings, remove the glasses and rest and you should feel better quickly.
Because 3-D glasses affect the way you see, they should not be worn when doing anything other than watching a 3-D movie or looking at 3-D pictures. Wearing them at other times may lead to disorientation, which could cause a variety of problems, especially if doing things like driving a car or operating machinery.
In summary, 3-D glasses are perfectly safe in themselves. However, it is best to avoid wearing them any other time than watching the movie they were designed for. For a lot of people, they just don’t seem to like the idea of wearing glasses at all in the movie, so seeing the movie in regular 2-D is another option. Make sure they are disinfected at the movie theatre, for hygiene purposes. Moderation, as is usually the case, is key – the effects should be entertaining, rather than irritating.
The impact of heavy books and bags on children’s backs places risks to the child’s spine. Prevention can reduce the impacts later in life.
The general rule is a maximum of 10% of the student’s body weight in the school bag. That works out to approximately 4-5 kgs for a 40-50 kg student. In a recent survey of 1,000 children, it found almost 50% of students were carrying well
over the 10% recommendation of their body weight.
There is immediate impact of strain on the spine from lifting a bag that is overloaded and too heavy.
The longer a child carries that load, the more severe the damage. For example, the amount of years the child carries a bag that is too heavy; as well as how far they carry it to and from school or to the car.
Then there is the question of the wheeled trolley bag. It seemed like a healthier option, and they were starting a trend within themselves.
However, new research comparing backpack and trolley usage amongst six to eight year olds found that the trolley group was characterised by spinal rotation, which could add extra stress to growing backs.
The Chiropractors’ Association of Australia recommends:
Backpacks should be no heavier than 10 per cent of a student’s weight when packed.
Make sure the backpack is sturdy and appropriately sized – no wider than the student’s chest.
Put comfort and fit at the top of the priority list, rather than good looks.
Choose a backpack with broad, padded shoulder straps.
Use both shoulder straps – never sling the pack over one shoulder.
Use waist straps attached – they are there for a good reason.
Don’t wear the backpack any lower than the hollow of the lower back.
Don’t overload the backpack – use school lockers and plan homework well in advance.
Place all heavy items at the base of the pack, close to the spine, for a better distribution of the weight.
It’s not hard to see why eating a lot of meat will make you put on weight – it’s high in energy and in fat, particularly red and processed meats. Our lifestyles are increasingly sedentary – meaning we sit around too much – and when our typical western dietary pattern sees us eat too much meat, saturated fat and refined carbohydrates, and not enough fruit, vegetables and fibre, it’s no wonder we’re getting fatter.
We love quick food that’s high in sugar, fat and calories. So many of the modern diets (The Dukan, for example) try to offer a quick fix by limiting or removing carbohydrates altogether and increasing protein via meats, eggs and dairy products like cheese, yoghurt and milk, supposedly making people feel fuller for longer and decreasing the amount of food they consume. This often leads to fairly rapid weight loss, however critics say the weight returns (plus some) when people return to normal patterns of eating. The effect on cholesterol can be devastating, particularly for those predisposed to high cholesterol and heart disease.
A five year study from the UK investigated the association between consumption of meat with weight gain in more than 370,000 men and women. The researchers looked at participants’ diets and measured their weight and height, then looked for links between how much meat they ate and annual weight change. Men consumed more meat than women however excess meat was associated with weight gain in both men and women, for normal weight and overweight participants.
This was the case for red meat (beef, veal, pork and lamb), poultry (chicken, turkey and rabbit were included in this category in some groups) and processed meat (ham, bacon, sausages, and other meat products mainly from beef and pork). An increase in meat intake of 250 grams a day (e.g. a steak at 450 calories) would lead to an additional 2kg after 5 years. Going ‘meatless’ even just a few times a week can help slow or stop weight gain and improve cholesterol and cardiovascular risk factors. It’s worth a try – for the sake of our health and our waistlines.
Good Health on the Menu
Healthy Spinach and Ricotta Rolls
1 onion, chopped
1 clove garlic, crushed
2 large bunches spinach, leaves chopped and thoroughly washed (ends discarded)
250g tub low fat ricotta cheese
1t grated nutmeg
1T dried oregano
8 sheets filo pastry
1T olive oil
1 egg, whisked (for brushing)
Poppy or sesame seeds to top
Preheat oven to 200°C
In a saucepan, heat 2T water and add onion, garlic and spinach – then cover with a lid and cook for 5 minutes until spinach is wilted. Remove from heat and cool, then strain mixture through a colander to remove excess moisture
In a mixing bowl combine spinach mixture, ricotta cheese, nutmeg, oregano and egg – mix well until all combined
Work with 4 sheets of pastry at a time. Spread out 2 sheets of pastry on the bench and brush lightly with olive oil. Top with another two sheets of pastry and brush lightly with oil again
Spoon spinach mixture along the length of the pastry (all the way to the ends) and roll up tightly to create one long roll. Repeat with remaining pastry so you have 2 long rolls in total
Brush tops lightly with the whisked egg and sprinkle with poppy or sesame seeds
Cut into desired size rolls and place on a lined baking tray
Bake for 15 minutes or until crisp and golden brown, then serve with tomato sauce or relish
Sausage rolls are usually high in processed meat, saturated fat and calories. This version has removed the meat and uses filo pastry instead of puff pastry – saving plenty of calories but keeping that crispy texture and great taste we love. Great for the kids or for party food!
There are numerous types of pumpkin in all shapes and sizes with many similar nutritional values. Powerful antioxidants known as carotenoids give pumpkin its “superfood” status. These compounds have the ability to ward off heart disease and cancer as well as certain eye-related diseases.
Pumpkin flesh contains vitamins C and E, magnesium, potassium and a staggering quantity and variety of carotenoids, being one of the most abundant natural sources of these amazing phytonutrients. Pumpkin is also high in fibre with a one-half cup serving providing approximately 5 grams.
Pumpkin is packed with various nutrients and carotenoids, particularly alpha and beta carotene. Carotenoids are orange, yellow, and red coloured, fat-soluble compounds occurring in a variety of plants. These compounds are largely responsible for the red, yellow, and orange colour of fruits and vegetables, and are also found in many dark green vegetables. Carotenoids help to protect you from free radicals, enhance cell-to-cell communication, and modulate your immune response. They also protect your skin and eyes from damage caused by ultra violet light.
Pumpkin is the highest source of alpha carotene, which may be even more powerful than beta carotene. Pumpkin contains 400 percent of the recommended daily allowance of alpha carotene, along with close to 300 percent of beta carotene, and only 83 calories in a cup!
Alpha carotene and beta carotene have been tied with multiple health-promoting and disease-fighting benefits such as:
Reduces inflammatory arthritis
Decreases the risk of various cancers (breast, lung and colon)
Lowers the rate of heart disease
It’s not just the inner meat of a pumpkin that’s healthy, but its seeds, pepitas, are super nutritious too.
Pumpkin seeds are a superfood that the American Native tribes prized for its culinary and medicinal value.
High in fibre and protein, these seeds are also a rich source of minerals including magnesium, manganese, iron, and zinc.
Pumpkin seeds are believed to be beneficial for things like prostate health, bone strength, arthritis, and are also believed to reduce levels of harmful cholesterol and also improve the body’s immune system. The seeds come raw, roasted, shelled, and unshelled. Just a quarter of a cup provides approximately half the daily recommended dose for magnesium and iron, in addition to high doses of zinc, phosphorus, potassium, selenium, manganese and copper. They also contain the amino acid tryptophan known for anti-depressant qualities, and essential fatty acids. These essential fatty acids assist in improving mental function and aiding memory.
The dark green oil produced from pumpkin seeds has been used throughout history in India, Europe and America to fight parasites, aid the digestive tract and help with prostate and reproductive disorders. It has been recommended for pregnant and lactating women because of its high content of essential fatty acids. The essential fatty acids in pumpkin seeds are also necessary for prostate health, and zinc (which pumpkin seeds are especially high in) is great for the reproductive systems and has been shown to reduce prostate size, and have been found to help prevent against prostate gland enlargement.