APTS Monthly - Active Physical Therapy Solutions

1 Active Solutions ..BECAUSE LIFE. SHOULD BE Active . APTS Monthly Office Hours: V O L U M E I V , I S S U E I I N O V E M B E R 2 0 1 4. Monday - 8:30am - 5:30pm Tuesday - 8:30am - 7:00pm Why sitting is Killing You Wednesday - Modern conveniences, technologies, nonexercise activity thermogenesis. Simply that sitting produces similar aging chairs, and remotes are designed to put: moving often for as long as possi- affects to being in space. sitting 8:30am - 5:30pm make our life easier but all of them ble. Instead of chronically sitting , we accelerates the aging process, while Thursday - encourage sitting . Chronic sitting should be chronically moving . moving reverses the process. The 8:30am - 5:30pm steals our opportunities of habitual As kids growing up in a pre-technology affects of an anti-gravity environ- movements we used to make before world, NEAT was part of our daily life.

2 Ment that the astronauts were Friday - we lived without modern conven- exposed to reversed once they Examples of NEAT from my own up- 8:30 - 4:00pm iences. Workplace office design, rec- bringing are walking miles each way returned to the gravity of earth. reational activities, and entertainment to school, riding my bike miles Introducing NEAT back into your Location: devices with remote controls are all day without formal exercise can 40 Westlake Ave designed to minimize moving . This is also reverse the effects of aging why the average American spends such as high blood pressure, exces- Auburn, NY 13021. hours sitting in a given day. It is esti- sive weight gain, type-II diabetes, P: (315) 515-3117 mated that 2 out of 3 people in the etc.

3 A 2004 study of an Amish soci- United States are unhealthy. Research ety revealed that Amish women dating back to the Apollo Space pro- walked ~14,000 steps per day and INSIDE THIS jects has shown that the human body the men took ~18,000 steps per declines rapidly when sitting for long day or roughly 7-8 miles per day of ISSUE: periods of time. Society is on diverg- walking. This population had lower ing pathways. Technological efficiency levels of cancer and obesity. The Why sitting is 1 causes us to sit for excessive periods Killing You funny thing was that they didn't of time while the fitness craze has have one treadmill or a gymnasium us performing P90X, Insanity and chain available to them.

4 Exercise of the 2 Cross-fit programs promising weight Month: Bridging loss and a muscular body. The reality There are simple ways to fit NEAT. and science clearly show that exercis- into your day without giving up APTS Providers ing one time per day does not pre- your automobile. If you conduct 2 each way to the Babe Ruth field for Receive ART Re- vent the effects of sitting . How many meetings in a conference room, games, and walking miles to the move the meeting outside and have certification people do you know that exercise cinema or shopping mall. We walked a walking meeting. If you can't move APTS is moving ! and are still overweight? You simply or rode our bike everywhere we 3 outside have a standing meeting cannot neutralize hours of sitting could.

5 We stayed outside until dark by going to the gym for 60 minutes 3 with higher tables and a footrest. running, walking or playing basketball. Standing meetings are healthier, or 4 days per week. We were in constant motion. Then APTS Recipe Box: 3 faster and more efficient. If you talk Beef, Celery, Walnut, The human body was designed to be came cable television and the genesis on your cell phone, why sit at a & Apple Stuffing a perpetual motion machine moving of the sedentary society. Some have desk? After all it is a mobile- APTS Sponsors the all day, every day, including weekends. said that sitting is the new smoking. In phone right? Then get mobile! Go 3. Downtown Auburn Gravity can keep the body tuned with the 70's we were moving 8-9 hours for a walk down the hall or on the Mile daily movements used in activities of per day.

6 In 2014 we are sitting 9-10 grounds. Take a 1-2 minute micro- daily living. Move with purpose, go hours per day. break every 20-30 minutes to ei- Ergonomics 101: Main- 4 somewhere, do something, not on a taining Back Health at Dr. Joan Vernikos a former NASA ther, stand, stretch, walk or per- Your Sit-Down Job machine that has you spinning in researcher and author of the book form a task that doesn't require place. The concept of chronic move- sitting Kills, moving Heals has shown Article con't on page 2. ment is now referred to as NEAT or PAGE 2. Exercise of the Month: Bridging The bridge exercise is a great spinal stabilization. two times a day to start build- way to isolate and strengthen To start, lie on your back with ing your core musculature, and the gluteal muscles and ham- your hips and knees bent and increase your repetitions as strings ( your bottom & your feet flat on the floor.)

7 You get stronger. This is a posterior thigh). If you do this Press down through your feet, great exercise for those of you exercise correctly, squeezing your buttock mus- that sit a lot at your job, as it you also will find that cles together to slowly raise also stretches your hips. it is a good core sta- your hips off the floor until bility and strengthen- your hips are straight. Keep APTS will be hosting a non- ing exercise that your feet and shoulders on the perishable food drive for the targets the abdominal floor at all times and do not month of November to benefit muscles, as well as arch your back. Hold 2 sec- the St. Alphonsus food pantry in the muscles of lower back and onds in the air, then slowly Auburn.

8 Feel free to drop off Bridging: start posi- hip. Finally, the bridge exercise lower to the starting position. is considered a basic rehab your donation to the office by tion (top) and end Perform one set of 10-15 reps exercise to improve core and November 14! position (bottom). The average American spends Why sitting is Killing You Con't sitting . When you go grocery per day. This can be time for I highly recommend the book hours sitting in shopping or to work, park at stretching, CORE work, or sitting Kills, moving Heals by Dr. the space furthest from the performing the Tibetan rites. Vernikos. It will give you a a given day. You door instead of closest to the Anything but sitting on the different perspective on the door.

9 Use the stairs instead of couch. There are virtually need to get up and move and cannot neutralize the escalator or elevator. Look unlimited opportunities for the difference it can make in this simply by for opportunities to walk. Each movement throughout the day, your life. day these opportunities are from housework or gardening, going to the gym available but we pass them up to cooking, and even just Article by Dale Buchberger, for the sake of convenience. standing up every 10-20 min- PT, DC, CSCS. for 60 minutes 3-4. Lastly, the national average for utes during the course of the days a week. television watching is 5 hours day. APTS Providers Receive ART Re-certification Left: The APTS.

10 The clinical staff of Active Physical intense weekend, but well worth PTA team Therapy Solutions spent July 17-20 it. We took some time out to eat practices in Niagara Falls, Canada, doing Ac- steak and walk down by the falls, some ART. tive Release Technique. Dale too! As a result, Carolyn is now techniques! Buchberger, PT, DC, became certi- able to see her own patient fied in Complex Protocols, Carolyn schedule when Tom is out of the Right: Collier, PTA, became certified in office, so stop in to see us! Carolyn, Tom, Dale, & Maggie Spine, and Tom Zirilli, PT, and (L to R) check- Maggie Whitehouse, PTA, became Article by Carolyn Collier, PTA. ing out the falls re-certified in Spine. It was a pretty after dinner APTS Monthly .