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Staying Fit During Your 8-Hour Work Week

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Staying Fit During Your 8-Hour Work Week

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In this brief presentation, fitness expert, Patrick Moran includes new research and studies to help explain the importance of using standing desks as opposed to sitting down throughout the typical 8-hour work week. Patrick Moran is a lifelong athlete and fitness leader from Alexandria, VA. He holds a Bachelor’s of Arts in Political Science from Yale University.

In this brief presentation, fitness expert, Patrick Moran includes new research and studies to help explain the importance of using standing desks as opposed to sitting down throughout the typical 8-hour work week. Patrick Moran is a lifelong athlete and fitness leader from Alexandria, VA. He holds a Bachelor’s of Arts in Political Science from Yale University.

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Staying Fit During Your 8-Hour Work Week

  1. 1. Staying Fit During Your 8-Hour Work Week Presentation by Patrick Moran
  2. 2. Many of us sit in front of a computer for long hours without breaks as part of our jobs.
  3. 3. But sitting all day can lead to dangerous health conditions.
  4. 4. According The Washington Post, four health experts outline exactly what goes wrong in our bodies when we sit for nearly eight hours per day.
  5. 5. Here are the 13 deadly health conditions that can happen overtime from sitting too long on your butt:
  6. 6. 1. Foggy Brain Moving muscles pump fresh blood and oxygen through the brain and trigger the release of all sorts of brain- and mood- enhancing chemicals. When we are sedentary for a long time, everything slows, including brain function. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  7. 7. 2. Strained neck If most of your sitting occurs at a desk at work, craning your neck toward a keyboard or tilting your head to cradle a phone while typing can strain the cervical vertebrae and lead to permanent imbalances. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  8. 8. 3. Sore shoulders & back The neck doesn’t slouch alone. Slumping forward overextends shoulder and back muscles as well, particularly the trapezius which connects the neck and shoulders. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  9. 9. 4. Inflexible spine When we move, soft discs between vertebrae expand and contract like sponges, soaking up fresh blood and nutrients. But when we sit for a long time, discs are squashed unevenly. Collagen hardens around tendons and ligaments. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  10. 10. 5. Disc damage People who sit more are at greater risk for herniated lumbar disks. A muscle called the psoas travels through the abdominal cavity and, when it tightens, pulls the upper lumbar spine forward. Upper body weight rests entirely on the ischial tuberosity (sitting bones) instead of being distributed along the arch of the spine. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  11. 11. 6. Heart disease Muscles burn less fat and blood flows more sluggishly during a long sit, allowing fatty acids to more easily clog the heart. Prolonged sitting has been linked to high blood pressure and elevated cholesterol, and people with the most sedentary time are more than twice as likely to have cardiovascular disease than those with the least. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  12. 12. 7. Overproductive pancreas The pancreas produces insulin, a hormone that carries glucose to cells for energy. But cells in idle muscles don’t respond as readily to insulin, so the pancreas produces more and more, which can lead to diabetes and other diseases. A 2011 study found a decline in insulin response after just one day of prolonged sitting. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  13. 13. 8. Colon cancer Studies have linked sitting to a greater risk for colon, breast and endometrial cancers. The reason is unclear, but one theory is that excess in insulin encourages cell growth. Another is that regular movement boosts natural antioxidants that kill cell- damaging —and potentially cancer-causing— free radicals. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  14. 14. 9. Mushy abs When you stand, move or even sit up straight, abdominal muscles keep you upright. But when you slump in a chair, they go unused. Tight back muscles and wimpy abs from a posture-wrecking alliance that can exaggerate the spine’s natural arch, a condition called hyperlordosis, or swayback. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  15. 15. 10. Tight hips Flexible hips help keep you balanced, but chronic sitters so rarely extend the hip flexor muscles in front that they become short and tight, limiting range of motion and stride length. Studies have found that decreased hip mobility is a main reason elderly people tend to fall. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  16. 16. 11. Limp glutes Sitting requires your glutes to do absolutely nothing, and they get used to it. Soft glutes hurt your stability, your ability to push off and your ability to maintain a powerful stride. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  17. 17. 12. Poor circulation in legs Sitting for long periods of time slows blood circulation, which causes fluid to pool in the legs. Problems range from swollen ankles and varicose veins to dangerous blood clots called deep vein thrombosis (DVT). Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  18. 18. 13. Soft bones Weight-bearing activities such as walking and running stimulate hip and lower-body bones to grow thicker, denser and stronger. Scientists partially attribute the recent surge in cases of osteoporosis to lack of activity. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  19. 19. Humans & their Lifestyle A human being is not designed to spend hours hunched up in a chair, looking at screens on a fixed focal plane, and talking on the phone. Source: https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
  20. 20. Alternative Solution The best way to improve your health during office hours is to use a standing desk. Standing while working keeps you energized, focused, and productive. It’s a win-win!
  21. 21. The Power of Standing Desks Many working professionals have made the switch to a station that keeps them on their feet, and often find they love it. Source: http://www.cheatsheet.com/health-fitness/standing-desks-what-to-know-before-you-buy.html/?a=viewall
  22. 22. Brain Boost Recently, new study findings suggest that standing desks may also provide a brain boost by enhancing cognitive skills like focus and memory. Source: www.forbes.com/sites/daviddisalvo/2016/01/18/using- a-standing-desk-could-give-your-brain-a-boost/#21dfed54ed77
  23. 23. This is the first time research has linked use of standing desks to an observable change in cognitive function. Source: www.forbes.com/sites/daviddisalvo/2016/01/18/using- a-standing-desk-could-give-your-brain-a-boost/#21dfed54ed77
  24. 24. New Study: Benefits of Standing Desks in Classroom This is supported by a recent study from Texas A & M School of Public Health, that found health and neurocognitive benefits from the use of standing desks in classroom environments. Source: http://www.parentherald.com/articles/17485/20160126/use-standing- desks-good-impact-both-health-students-academic-performance.htm
  25. 25. Students Choose To Sit or Stand The study article’s headline read: “The Use of Standing Desks In Classroom Has Good Impact Both On Health And Student’s Academic Performance, New Study Reveals” Science Daily explained, “students are given their own preferences whether to stand or sit in their classroom.” Source: http://www.parentherald.com/articles/17485/20160126/use-standing- desks-good-impact-both-health-students-academic-performance.htm
  26. 26. –Ranjana Mehta, Ph.D. (Researcher from Texas A & M School of Health whom explored the neurocognitive of participants using standing desks) "Test results indicated that continued use of standing desks was associated with significant improvement in executive function and working memory capabilities.” Source: http://www.parentherald.com/articles/17485/20160126/use-standing- desks-good-impact-both-health-students-academic-performance.htm
  27. 27. However, not everyone can stand for a full workday or wheel a standing desk into their office. If you’re stuck with the old- fashioned desk you can still do your best to make sitting less damaging on your body. Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html
  28. 28. How To Help Relieve Pain Points While Sitting: Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html
  29. 29. Neck Position screen to match natural gaze. Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html
  30. 30. Shoulder Keep tips of shoulders in line with the arch of your collar bone. Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html
  31. 31. Back Be aware of your posture. Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html
  32. 32. Elbow Keyboard should be at or below elbow height. Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html
  33. 33. Wrist DO NOT use your wrists to support your body! Hover just above the keyboard and mouse. Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html
  34. 34. Hips, Knee, Ankle Use an anti-fatigue mat for extra support. it will keep your legs moving and thereby relieve pressure of your joints and improve circulation. Source: http://www.visualistan.com/2015/11/staying-happy-and-healthy-at-work.html
  35. 35. And, now there’s a standup desk for the Startup World: Yesterday, Forbes published this article, introducing us to a standing desk named Oristand. Click to read article
  36. 36. If you liked this piece, please check out: Patrick Moran’s Fitness Website Patrick Moran is a lifelong athlete and fitness leader from Alexandria, VA. He holds a Bachelor’s of Arts in Political Science from Yale University.

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