APTS Monthly - activeptsolutions.com

1 ACTIVE SOLUTIONS..BECAUSE LIFE. SHOULD BE ACTIVE. APTS Monthly Office Hours: V O L U M E V I I I , I S S U E I I I M A R C H 2 0 1 8. Monday - 8:00am - 5:30pm Tuesday - 8:00am - 7:00pm Why sitting is Killing You Wednesday - Modern conveniences, technologies, way to the Babe Ruth field for games, that they didn't have one treadmill or chairs, remotes, etc., are designed to and walking miles to the cinema or a gymnasium chain available to them. 8:00am - 5:30pm make our life easier but all of them shopping mall. We walked or rode our encourage sitting . Chronic sitting steals bike everywhere we could. We stayed There are simple ways to fit NEAT. Thursday - our opportunities of habitual move- outside until dark running, walking, or into your day without giving up your 8:00am - 5:30pm ments we used to make before we playing basketball.

2 We were in constant automobile. If you conduct meetings lived without modern conveniences. motion. Then came cable television and in a conference room, move the Friday - Workplace office design, recreational the genesis of the sedentary society. meeting outside and have a walking activities, and entertainment devices Some have said that sitting is the new meeting. If you can't move outside, 8:00am - 4:00pm with remote controls are all designed smoking. In the 70's we were moving 8- have a standing meeting with higher to minimize moving . This is why the 9 hours per day. In 2016 we are sitting 9 tables and a footrest. Standing meet- Location: average American spends hours ings are healthier, faster, and more 91 Columbus Street sitting in a given day. Research dating efficient. If you talk on your cell back to the Apollo Space Projects has phone, why sit at a desk?

3 After all it Auburn, NY 13021 shown that the human body declines is a mobile phone, right? Get mo- rapidly when sitting for long periods of bile and go for a walk down the hall P: (315) 515-3117 time. Society is on diverging pathways. or on the grounds. Take a 1-2. Technological efficiency causes us to sit minute micro-break every 20-30. for excessive periods of time while the minutes to either, stand, stretch, fitness craze has us performing P90X, walk, or perform a task that doesn't INSIDE THIS Insanity, and Cross-fit programs prom- require sitting . When you go grocery ISSUE: ising weight loss and a muscular body. shopping or to work, park at the The reality and science clearly show space furthest from the door instead that exercising one time per day does of closest to the door. Use the stairs Why sitting is 1 not prevent the effects of sitting .

4 How -10 hours per day. It is estimated that, instead of the escalator or elevator. Killing You many people do you know that currently, 2 out of 3 people in the Look for opportunities to walk. exercise and are still overweight? United States are unhealthy. sitting con- These opportunities are available to You simply cannot neutralize hours tributes to this statistic. us every day but we pass them up for Exercise of the 2 of sitting by going to the gym for 60 the sake of convenience. Month: Standing minutes 3 or 4 days per week. Dr. Joan Vernikos, a former NASA re- Hip Flexor Stretch searcher and author of the book sitting Lastly, the national average for televi- March is MS. The human body was designed to be a Kills, moving Heals, has shown that sitting sion watching is 5 hours per day. 2.

5 Perpetual motion machine moving all produces similar aging affects to being in This can be time for stretching, ab- Awareness Month day, every day, including weekends. space. sitting accelerates the aging proc- dominal core work, or performing Gravity can keep the body tuned with ess, while moving reverses the process. the Tibetan rites; anything but sitting APTS is 9 Years 2 daily movements used in activities of The effects of an anti-gravity environ- on the couch. There are virtually daily living. Move with purpose, go ment that the astronauts were exposed unlimited opportunities for move- Old! somewhere, do something, not on a to reversed once they returned to the ment throughout the day, from machine that has you spinning in place. gravity of earth. housework to gardening to cooking Lower Back Pain?

6 3 The concept of chronic movement is to even just standing up every 10-20. Look to the Hips! now referred to as NEAT, or nonexer- Introducing NEAT back into your day minutes during the course of the day. cise activity thermogenesis. Simply put: without formal exercise can also reverse I highly recommend the book sitting move often for as long as possible. the effects of aging such as high blood Kills, moving Heals by Dr. Vernikos. It APTS Recipe Box: 3 Instead of chronically sitting we should pressure, excessive weight gain, type-II will give you a different perspective Shamrock Shake be chronically moving . diabetes, etc. A 2004 study of an Amish on the need to get up and move and society revealed that Amish women the difference it can make in your As kids growing up in a pre-technology walked ~14,000 steps per day and the life.

7 Nutrition 101: 4 world, NEAT was part of our daily life. men took ~18,000 steps per day or Chocolate, Coffee, Examples of NEAT from my own up- roughly 7-8 miles per day of walking. Article by Dale Buchberger, and Alcohol bringing are walking miles each way This population had lower levels of can- DC, PT, CSCS. to school, riding my bike miles each cer and obesity. The funny thing was PAGE 2. Exercise of the Month: Standing Hip Flexor Stretch Your hip flexor musculature is this stretch anywhere! pelvis upward. You can also inten- located in the front of your hip Start with foot flat on a table, step, sify the stretch further by reaching and actually connects to the ante- or stool with the knee bent. If your arm (on the same side as the rior side of your lower back. foot on the floor) towards the your balance is not great, you will These are the muscles that bend ceiling.

8 Do not lean too far for- want to perform near or hold your hip to 90 degrees or more ward or backward during this onto a counter, table, or other (as in marching in place), and they stretch. sturdy piece of furniture. The leg are also the muscles that get tight that is on the floor should remain Hold this stretch for 30 seconds when sitting for long periods of straight and the knee and the foot on each leg and perform 2-3 differ- time (because they are staying in a should be pointing straight for- ent times per day to keep your hip contracted position). When these ward. While keeping an upright flexors flexible. Your back will muscles are tight, not only do they posture, lunge forward with your thank you! tighten the front of the leg, but hips (don't lean forward with your Standing hip flexor they also pull on your lower back.)

9 Shoulders) further bending your Keeping this muscle group limber stretch for the right hip; knee on the table, step, or stool. helps with a lot of lower back To increase this stretch, tighten start position (left), problems, and it's very easy to do your abdominals by tipping your stretch position (right). The concept of March is Multiple Sclerosis Awareness Month chronic movement is Multiple sclerosis, or MS, is central ceptible individual by a combina- If symptoms begin to interfere with nervous system disorder in which tion of one or more environ- daily activities, physical therapy can now referred to as damage to the myelin (the fatty mental factors. help an individual with MS feel and substance that surrounds and function at his or her best, staying The result of nerve impulses being NEAT, or nonexercise insulates nerve fibers) and the mobile, active, and safe.

10 Some things distorted or interrupted causes a nerve fibers themselves interferes a physical therapist will work on are activity wide array of symptoms, including, with the transmission of nerve walking, mobility, strength, balance, but not limited to, fatigue, walking signals between the brain and difficulty, spasticity, numbness or posture, fatigue, and pain. This will thermogenesis. spinal cord and other parts of the include an exercise program, gait tingling, weakness, vision prob- body. It is considered an immune- training, and training in the use of an Simply put: move lems, dizziness or vertigo, and mediated disease in which the pain. Symptoms are variable and assistive device (such as a cane, body's immune system attacks the walker, or wheelchair). To learn often for as long as unpredictable, and no two people myelin.