The Impact of Sitting All Day – Part 3

In part 1, I looked at the impact of sitting on your muscles, but what happens in the rest of your body? Leg Disorders We are all familiar with the risk of deep vein thrombosis (DVT) if we take long flights.  This is because sitting for long periods of time slows blood circulation, which causes fluid to pool in legs.  This creates problems ranging from swollen ankles, varicose beings to dangerous blood clots. Soft Bones Osteoporosis is a disease marked by reduced bone strength leading to an increased risk of fractures, or broken bones. Bone strength has two main features: bone mass (amount of bone) and bone quality.  Osteoporosis is often called a “silent disease” because it usually progresses without any symptoms until a fracture occurs or one or more vertebrae (bones in the spine) collapse.   Weight-bearing activities such as walking and running stimulate hip and lower-body bones to grow thicker, denser and stronger.  Medical researchers partially attribute the recent surge in cases of osteoporosis to lack of activity. Garrett, Brasure et al, 2004, Physical Inactivity Direct Cost To A Health Plan, American Journal of Preventative Medicine; Vol 27 No 4, Pages 304–309 See http://www.ajpmonline.org/article/S0749-3797%2804%2900191-6/abstract?cc=y Weight Gain As the body slows down while in a resting and seated positions, the metabolism naturally slows down.  Calories are burned at a far lower rate, when you sit, you burn only about one calorie a minute!.  For some people this can lead to weight gain becoming an issues.  Being overweight is a known risk factor for many common chronic conditions including

• diabetes
• gallstones
• hypertension
• heart disease
• stroke

Following on from my introduction to Hypertension (High BP), in this blog I want to discuss lifestyle strategies to prevent and assist the treatment of Hypertension (High BP). Manage your Stress I know its obvious, but I thought it was worth starting with this.  The link between hypertension and stress is well documented as are the long list of things that help you cope including exercise, counselling, massage, reflexology etc.  While we are on the subject of the obvious, I would like to remind readers that High BP is associated with high salt diets, smoking and high alcohol consumption too. Optimise your Vitamin D levels Ateria stiffness (atherosclerosis) is a driving factor for hypertension.  As your blood travels from your heart, cells in the wall of your aorta, called barorecptors, sense the pressure load, and signal your nervous system to either raise or lower the pressure.  However, the stiffer your arteries are, the more insensitive your baroreceptors become, and the less efficient they become at sending the signals.  Vitamin D deficiency is, in turn, linked to stiff arteries, which is why optimising your vitamin D levels are so important. Get enough sleep In a study presented at the American Heart Association High Blood Pressure Research 2012 Scientific Sessions, researchers found a strong link between sleep quality and a type of high blood pressure known as resistant hypertension, which does not respond to typical drug-based treatments. In fact, women who had resistant hypertension were five times as likely to also have poor sleep quality. While the average length of sleep in this study was only 6.4 hours a night (and nearly half slept fewer than six hours each night), it was sleep quality, not quantity, that appeared to influence hypertension risk. While this study only found an association with women, other studies have also linked hypertension in men to a lack of deep sleep,¹ and sleeping fewer than seven hours a night has been linked to hypertension in both men and women.² Read Part 3 References ¹ Hypertension AHA August 29, 2011 ² Sleep. 2006 Aug;29(8):1009-14.

The first reaction when we are in pain is often to take a painkiller.  I know from experience in clinic, when that the painkiller stops working that is when our clients book a massage.  But would exerise help?  To me it is counter-intuitive to exercise when in pain so I was interested in a recent study that looked into this. A study of 176 people investigated if the standard Fustra20Neck&Back exercise programme (scroll to bottom for full details) for reducing pain and increasing fitenss of office workers with neck or lower back pain works.  All the participants sat for at least 6 hours a day at a desk and had experienced at least 2 episodes of moderate pain in the last month before the study started.  The study participants included both men and women between 30 - 50 years old.  Half were asigned to the exericse group and half to the control group.  The exercise group carried out the Fustra20Neck&Back exercise programme for 1 hour twice a week for 10 weeks. More than 90% of the particpants in the exercise group found that the intensity of the pain and fequency of the pain decreased significantly.  Improvements in neck & shoulder flexibility and quality of life were also recorded.  However there was no significant differences in lower back pain. Reference

Click below to see the strenght and core exercises.