Aromatherapy at Home or Work. Necessary? YES!

About a few weeks past, my wife and I had a date night and scheduled individual massage sessions at Burke Williams Spa at Santana Row in San Jose, CA.  I say “Spa” and we all say “Ahhh!”  I ask, “Why are we adulated and enamored with spas?  Is it not only a beauty and health center?”  Absolutely not!  It’s a destination place to stimulate our senses and receive the therapeutic powers of aroma, beauty and light, sound, touch and water.  Whether we want to detox, de-stress or dethrone health or lifestyle-related conditions or disorders, such as aging or stress, we have an opportunity and surely a willingness to go to a spa for pleasure and rejuvenation.

Again [looking for a reason], “Why do we go to spas?”  Is it for the aromatic oils, baths, euphoric lighting, hot stones, lovely sounds of harmonious music, massage therapy or running waterfalls?  I think it’s about all the above among other things.  But still, “Why?”
  

As a result of spending a few hours at the Burke Williams Spa I was completely rejuvenated, relaxed and restored.  “Ahhh Haaa.”  I know “Why.”  We go to spas because they can clean and condition our bodies and minds from the inside out and completely transform us.  “Uh oh, Houston we have a problem.”  I see a dilemma in this situation.  I will not be able to maintain my altered and “loving it” state of well-being.  You see, once we exit a spa we will have to face head on unhealthy living conditions and stress, especially at work.  So I see and understand that we seek out spas to get relaxed, restored or revitalized.  But can we replicate the smells and sounds of a spa into our everyday life and surroundings, especially at work?

I had seen a saying about spas: “Saturday is a day for the spa. RELAX, indulge, enjoy, and love yourself, too."  What about the other days of the week?   

A spa is a novelty for some.  It's a nice place for pleasure and relaxation.  But that is the problem too.  The benefits from experiences at spas due to their ambiance or surroundings and therapy ought to be able to be copied to places where we spend the most time doing day to day activities or our occupation, such as around the home or office or in our commuter vehicles. So how can we make our cars, homes or office desks more spa-like?  One answer divided five ways: AROMATHERAPY, ergonomics, lighting, plants and water.

There are a lot of things we cannot change in life or work.  Perhaps life is work.  We cannot change our age, ethnicity gender or genetics.  And it is likely we do not have control over the office amenities, furniture layout, lighting or noise.  And we probably do not have much of a say on the choice of color for the floors and walls.  Ahhh!  I occupy and use an office with beige and cream or tan floors and walls.  I hate beige and tan colored things.  They drown my energy and kill my mood and positivity.  However, I have a solution via BLUEPRINT ESSENTIALS education and use and it involves the aforementioned one answer divided five ways. 

The best and easiest solution is AROMATHERAPY; its benefits are discovered and shown via essential oil therapy.  Aromatherapy and essential oils are no longer just for cosmetic products and spas.  The benefits of them are invaluable.  Aromatherapy and essentials oils are a form of alternative medicine in which the aromatic compounds of volatile plant materials create a healthy environment or setting and reduce stress.  For example, a scientific study had shown inhaling lemon oil and peppermint oil increased mental clarity and focus by 54 percent and 28 percent, respectively.  Other studies have stated aromatherapy inhalation alters or betters anxiety, blood pressure, breathing rates, heart rates, moods and pain sensations.  It can also in an instant positively affect energy, hormonal influence or sexual function and sleep.  Aromatherapy is effective and quick.

  

Aromas of essential oils can travel to the deepest part of the brain via the olfactory system.  It’s the power of the scent.  “Smell” can influence brain activity and stimulation and of the senses it is by far the most powerful and strongest.  The aromas can directly go to the brain’s hypothalamus among other parts that are involved with autonomic or subconscious processes, cognition, emotions, hormone or immune functions, memory and pain relief.  In addition, breathing the diffusion and scent of essential oils makes it possible for the aromatic oils and their benefits or properties to travel to the circulatory system by way of the lungs and respiratory system. The aromas from essential oils can balance our energy or homeostasis or boost our self-confidence and self-esteem.  They also can calm or relax us, energize or stimulate us, help us concentrate and focus, and provide a means to a clean, germ-free and healthy work environment or setting.  The aromas of essential oils exert autonomic, behavioral and systemic wellness.

There are more than 50 isolated, specific essential oils in the world.  And there are over 200 companies dealing with essential oils in marketing and sales throughout the world.  As such, I believe Shakespeare was incorrect and instead “A Rose” is not just a rose.  Essential oils are only as good as they are real.  A rose oil with added solvents or synthetics is NOT the same as the rose oil that goes through a two-part distillation and extraction process to have and maintain 100% of its lifeblood, purity and vitality.  The essentials oils that are of the highest grade, most pure and optimal quality are the most beneficial and effective and can back or parallel their claims of promoted aromatic scientific evidence or results. 

If any or all of the essential oils’ purity and quality matter it is necessary and recommended to do research to find and know of the best and most credible and prestigious companies dealing with and selling essential oils.  There may be a lot of companies involved with essential oils but the list of company names are few that are effective and safe and meet the highest standards.  I have done my research and tried to find the most truthful “One.”  The lone survivor is doTERRA Essential Oils.   And doTERRA has a number of essential oils and blended essential oils that are effective and safe for your emotional and physical needs and wants at the office or wherever else.

CALM

Vetiver, Serenity, Lavender, Marjoram, Clary Sage

ENERGY

Elevation, Citrus Bliss, Peppermint, Slim & Sassy, Wild Orange

FEEL INSPIRED

Balance, Rosemary, Sandalwood, Black Pepper, Frankincense

FOR SELF-CONFIDENCE

Jasmine, Whisper, Sandalwood, Frankincense, Ylang Ylang

LOWER OFFICE STRESS

Rose, Melissa, Geranium, Grapefruit, Sandalwood

MENTAL CLARITY/STIMULATION

Basil, Lemon, Cypress, Melaluca, Peppermint

TO REFRESH THE WORK AREA

Lemon, Lavender, Melaluca, OnGuard, Euclayptus

There are a variety of essentials oils used for particular conditions or reasons.  The essential oils listed above are only a sample size.  And they can be applied or used countless ways.  However, it is best and easiest to use them, especially at the office, in methods and respects that make them simple to use.
 

1. Consume a few drops of certain essential oils with H2O.
2. Diffuse essential oils in the air via Lotus Diffuser or other.
3. Infuse bookmarks or office stationery with essential oils by: 1) Place a few drops of on paper or other stationary; 2) Put them in a plastic bag; and 3) Seal the bag and leave it overnight.  It is a great idea to pass on or send only good news in infused letters or other stationary.
4. Make a pendant necklace.  Make the pendant out of clay (terra-cotta).  Infuse the pendant with essential oils and wear it as a necklace as much as needed.
5. Or purchase a ceramic-, crystal-, glass-, metal- (i.e. Pewter) or pottery-pendant necklace specifically for aromatherapy or diffusing essential oil treatment.
6. Place a few drops of an essential oil on the back of ears, jaw, neck or wrists.
7. Place a few drops of an essential oil directly onto the pedals or stems of dried or silk plants or flowers.  This can also be done on real flowers or plants as well.
8. Place certain essential oils in small essential oil bottles in a drawer and place a few drops of a specific essential oil into a handkerchief or tissue to smell at times.  
9. Place specific essential oils in a spray bottle and use it as a disinfectant on equipment, furniture or surfaces or use them as a fragrance or perfume, or both. 
10. Put specific essential oils in cleaning agents, such as disinfectant wipes or hand soap, to fend off bacteria, fungi, viruses, etc.  The essential oils are effective against fighting off common cold, Herpes, influenza, MRSA, parasites,polio, etc.

Aromatherapy at the home or office or during drives from or to work is a basic and simple way to calm oneself and lower stress, give energy and/or increase focus and productivity or success.  I call home Los Gatos, CA that is in the South Bay of San Francisco’s Silicon Valley and do work in the Upper Peninsula.  As such, I have to deal with heavy traffic in the morning and night.  I hate traffic.  I tell my wife that sitting in traffic is perhaps one of the biggest wastes of time and a risk to my health and sanity.  I get so frustrated and restless needless to say.  But by accident I have learned to use the essential oil Vetiver to calm me and let me relax during my commute and whatnot.  I had in the backseat of my car a bag and inside it was a towel that accidently had been infused with a few drops of Vetiver essential oil from an open Vetiver essential oil bottle that has been left there for some time.  The commutes were jammed and slow with traffic but my energy and mood were different because once I experienced the effects of inhaling Vetiver I was patient and relaxed.  It was an answer to my unhealthy emotions and mood and I forever have Vetiver or a like essential oil in my car to help me with my commute or perhaps to cover up my smelly clothes from working out.

Aromatherapy.  It’s great to stink at work.  LOL.  And like the Old Spice commercials and saying, it will help you be your best SMELF. 

At work we used to stop each other and ask, “Hey.  Do you smell that [Sniffing]?”  It’s the smell of success.  Try it.  You’ll see…..or smell.  Success too.  

Phytly's Corporate Wellness. Art & Blueprint of Sitting and Standing: Part II

The Perfect Seat

The office chair highly recommended and most suitable for office work, addresses and offers numerous adjustments for altering body positions among varying body shapes and sizes. The best features most recommended by ergonomic specialists are armrests, back and lumbar spine support, forward tilting, an option for reclining and a soft and supportive seat cushion.

There are a lot of people in the world.  And our bodies are different from person to person in regards to varying shapes and sizes.  We are not alike in many ways. My best friend and I wear different sized pants, shirts and shoes and yet we are expected to sit in the same office chair type at work.  We should not be expected to fit perfectly in the same office chairs. 

It is proven people more comfortable in their office chairs are more likely to be less injured, productive and sit for longer periods of time. Conversely, people using uncomfortable and unsupportive office chairs are at increased risk of discomfort, injury and pain, including increased spinal stress. Therefore, it is an understatement to say the office chair is perhaps the most important entity of a healthy workplace environment and personal workstation.  And there are infinite ways to use chairs for health and vitality.

Most Preferred Sitting Style.  Not Recommended for Work.

I believe if you are going to do something, do it at 100%.  And if you are going to get something, get only the best option out there.  It's also like saying "You reap what you sow, and "You get what you pay for."  In regards to office chairs it is imperative to get the best fitting office chair despite cost that is specifically suitable for you.  It must fit and support "you."  And in order to purchase the best office chair to match your body shape and size please consider these highly recommended options and upgrades.    

Armrest

• Armrests: The arms are approximately 10% of our body weight.  An office chair's armrest should move backward and forward, down and up, and pivot wide in order to allow proper contact and support of the forearms and reduce the load of the arms and wrists, back, shoulders and spine.

• Lumbar Support: Our fingerprints are unique.  So is our spine.  And the most important consideration of injury prevention and spinal support in an office chair is it's lumbar support.  An office chair with more than a fixed lumbar support, such as assymetric adjustable lumbar support, is the best choice because it has depth, height and side to side support. 

Lumbar Support

• Forward Tilting Seat:  Our sitting position in an office chair changes continuously over the course of a workday.  We often sit straight and upright at the back of the seat or "perch" at the front edge of the seat.  In order to properly sit at the back or front edge of an office chair's seat make sure the office chair's seat has a forward tilting option that promotes alternative sitting positions, back pressure reduction and healthy spinal support.   

• Reclining Seat Option: We are healthy when we move throughout the day weekly.  If we are forced to sit in an office chair it is important to move and move often we must.  So contrary to "Leaning In" (Sheryl Sandberg, "Sorry!") or sitting upright we ought to recline.  "Lean Back."  A change in sitting position enhances blood circulation and muscle twitching and a recline of approximately 20 degrees reduced spinal disc pressure by 40 percent.  An office chair with more than a single-point pivot, such as a three-point pivot, is the best option because it has adjustable and lockable recline settings and tension controls that to support the lumbar back, pelvis and thighs.

  

  Recline at 20-30 degrees Sitting

  

• Seat Cushion and Height: The most basic and obvious needed thing of an office chair is a "good" seat cushion, and of appropriate height too.  An office chair with contoured, sufficient cushioning and lumbar back support increases energy, lowers injury risks and raises work production. And the seat height ought to be set so the hips are at or slightly above the knees. The combination of a comfortable seat cushion and an appropriate seat height of an office chair doubles the energy production, protection from injury/muscle strains and production and satisfaction with work.
  
  

There are a lot of choices and options for features or upgrades in ergonomic office chairs.  However, you can have an ergonomic chair and demonstrate poor posture.  An ergonomic office chair, albeit $15 dollars or $15,000 dollars, will not correct chronic improper sitting mechanics and/or poor core musculature, or fix the set-up and surroundings of a workstation.  It is up to you.  The ergonomic office chair is "a tool" and the labor or work is up to you.  You would not expect a hammer to pound a nail straight into wood unless of course stabilize the nail yourself.  That's probably not the best analogy but I am sure you get the idea.  The ergonomic office chair and set-up of the workstation are entities that in conjunction allow you to be comfortable and happy, more likely injury-free and most productive.

So how do you sit in an ergonomic office chair and use it in or within a workstation?  This is important because  our curves act as shock absorbers. No its not those kind of curves!  Its the curves of our spine.  And they move within all movement planes to distribute equal pressures along the back and hips and spine. Yet, a body that has to deal with poor sitting habits and overcome unequal pressures is often stricken with acute or chronic disc problems, headaches, joint or muscle pain, sciatica, spinal ligament or tendon strains, and tiredness among other things.  To avoid the affects of poor sitting habits and prolonged sitting please consider the following points in ergonomic sitting.

• Sit up, at 90 to 110-120 degrees.  And keep shoulder blades and shoulders pulled back and pushed down towards the middle of the spine.
• Adjust the armrests so arms are slightly supported.  This will eliminate or lessen body weight loads and pressures on the back, neck and shoulders. 
• Keep elbows flexed at 90 degrees at directly below the shoulder.  And use the armrests for the forearms.  The upper arms should be parallel to the spine.
• Sit in a "plumb line"; there is a straight line from ears (and shoulders) to hips.
• Sit with the back (more specifically the lower back) or lower spine pressed against the back of the chair.  The lower back should be slightly arched to minimize excessive or unequal strain.  The slight curvature of the lower back helps or maintains the strength and support of the spine and spinal discs throughout the vertebral column.  
• Sit with the knees slightly below the height of the hips.  The back of the knees and calves should be a fist distance from the front of the seat.  The feet should be flat on the floor.  If you can not reach the floor place a foot stool (?) under the feet for support.
• To alter sitting positions change the office chair's seat.  Specifically, lower the front of the office chair's seat in a slight downward tilt.  Though do not overdo "this" or you may feel like you are falling or sliding off.   It is recommended to change often sitting positions day to day, week to week, or as often as necessary to avoid static posture.  

Once you are in the correct sitting position adjust the workstation.  The workstation needs to be adjusted to your seat or sitting style.  You should not adjust the seat to the workstation.  You will do more harm on your body and posture over the long run.  To avoid "bad habits" and create synergy and symmetry between the ergonomic office chair (and you) and the work area please consider the following points for the workstation.

• Place the computer monitor screen at a distance of 20 to 40 inches or arms length from your eyes and face.
• Place the computer monitor screen at a height that has the middle or upper half of the screen at eye level.
• The computer monitor screen should be free of glares and shadows.
• There must be a keyboard tray to use.  A keyboard tray correctly positions the angle and height of the keyboard.  The wrists should be held in a neutral or straight position and the hands should hover over the keyboard during typing.  Use a pad or rest spot for the wrists to correctly position them during typing or with work.
• Do Not place a keyboard on top of the desk in the workstation.  Place the mouse near the keyboard to ease transitions.  You may also alternate the mouse's position or put it on the left versus right side of the keyboard to promote balance or symmetry. 
• Keep the workstation airy, clean and tidy.  The air around and within the workstation should be of the appropriate temperature and well-ventilated.  And things should be easy to find and within reach.  At least 40% of those around or in cluttered offices and/or workstations feel more anxious and stressed.  Keep it clean, and simple!     
• Do Not work for long periods of time.  Move and move often. You should do active job tasks that make you get out of your seat, such as making copies or shredding paper.  Or at breaks or during lunchtime you should engage in physical activity, such as getting up to get snacks or water or go walking.  Do Not keep snacks around or in the workstation.

An ergonomic office chair is critical for having and maintaining balanced strength and support, good body mechanics, no injuries or strains and proper posture at work.  The countless days and weeks working can pay a toll on the body and its supporting structures and tissues.  And we often fall victim to the effects of sitting and gain body fat mass and overall weight.  So we must give our bodies the undivided attention it deserves and needs and and do what is best for it in conjunction with working hard and being productive or successful.  I recommend alternating between sitting on an ergonomic office chair and a proper sized stability ball, and also moving from sitting to standing at different sitting and standing workstations.  Or you could just sit on a stability ball and do supportive walking while working: (LOL!)

Using Time Wisely: Sit-Walk-Work

Perhaps though you could just set an alarm on a computer or your watch that beeps every 30-45 minutes to remind you to get up and move for a short while.

Phytly's Corporate Wellness. Art & Blueprint of Sitting & Standing at Work: Part I

I previously blogged about and mentioned of the effects of sitting versus standing on health and well-being.  I was pleasantly surprised many clients, colleagues and friends had taken my advice and its information to heart and planned to change their habits of sitting versus standing, at home or work, and redo their workplace. 

If a lot of clients, colleagues and friends plan to change their daily habits of sitting and standing and clean up their work areas, it is important to help them know what are their options and show them how to properly perform each one of them.  I call it: "The Art & Blueprint of Sitting and Standing at Work."
    

On average a human being coasts through each day and sits 20% of the time.  That equates to approximately 300 minutes.  Yikes!  And research studies have stated sitting more than three hours a day shortens life expectancy by two years. Double Yikes!!  Another research study stated people sitting and television watching approximately four hours a day lived approximately five years less than only those who did not television watch.  Triple Yikes!!!  And I will stop with the "Yikes."  Still, it is essential to know how much we sit and its effects on our health and well-being, and it is equally important to understand economic and ergonomic solutions or ways we can kickstart our functional movement patterns, strength and support and physical activity levels and improve our state of health and wellness.      

The majority of administration and corporate office are filled with office chairs. Office chairs are not the cause of low back pain or worsening health and wellness. The act of sitting is.  But we must sit in order to work.  And if we must sit then it is important to have a friendly ergonomic set-up to suit our needs and wants, especially after LONG days week after week.  Is this picture a timeline..... of you? 

               - 8 AM -                                                                               - 4 PM -                  

I am not sure if this picture is of a coworker or yourself, but one thing for sure is he or she definitely needs one, if not all, of the following: aromatherapy for concentration, energy and stamina, better ergonomic setting and workstation to lower chances of posture deviations and injury risks, more fun (obviously), increase in core, gluteals, lumbar and rhomboids strength and support to improve body control, function and load, or a new job! At 4 PM I am thinking its the latter.

I have been known to be a splitting image of the picture.  Please do not tell.  But my ergonomics and mechanics in sitting are not ingrained in my bank of muscle memory because "I hate sitting" and it is tiring too.  I feel sorry for my wife because my three sons have adopted my hatred towards sitting.  They are all over the place ALL the time.  And I have noticed and realized from my sons that at infancy and onward we are bombarded with instructions on how to roll, SIT and stand.  Do any of these sound familiar to you? "Be aware of your posture and sit up.  Don't be lazy and get up.  Don't slouch!"  I heard these commands and suggestions hundreds of times at home, school and work.  I suppose my parents and teachers were looking out for me and were right! Though its not like I was leaning in my chair for no reason.  I wanted to act and be or look cool and leaning while driving or sitting was the cool thing.  Then I grew up and learned how to properly sit. Whether at the dinner table, school, home or work, we have great intentions to sit up straight and tall but we fall victim to gravity and time. As such, over the course of a day we get tired and progressively slouch and slumber. Sometimes we take a Zzzzzz!  The change in our posture is inevitable over time, but is the problem a lack of aromatherapy mood boosters, muscular strength, poor sitting mechanics, proper workplace setting or unfriendly ergonomic set-up, or possibly all of them? 

I think the acute or chronic changes in our posture is a matter of all of the adaptable conditions and circumstantial situations- aromatherapy deficient, lack or loss of muscular strength, especially of the core, gluteals and rhomboids, poor sitting mechanics no matter the sitting tool, such as an office chair versus stability ball, and an unfriendly ergonomic workstation.  

The easiest and most perfect means to assist in dispelling foul odors, improving concentration and mental clarity, increasing energy and stamina, reducing airborne bacteria, fungi, molds or viruses, and relieving stress or tension is the use of aromatherapy, or specifically doTerra essential oils diffused in the work setting. Essential oils, such as Cassia, Eucalyptus, Lavender, OnGuard, Peppermint, Wild Orange and Ylang Ylang, are found to enhance the immune system, improve mood and increase our overall mental outlook, physical stature and well-being.  And the best is they are harmless, potentially life-saving and uplifting.  The Vanderbilt University Hospital Emergency Department uses it for their staff with great results and success.

The use of aromatherapy at work is possibly atypical but it is the first step in creating a healthy and pleasant work setting.  Its sort of like thinking outside the cubicle. However, in order for your work area to be an enjoyable and productive safe haven, a home away from home, it is necessary to use essentials oils and plants for energy and health.  The other aspects of the work setting, such as office chairs and desks or stability balls, are typical and must be personally and specifically dealt with in their own unique way.

There are a lot of people in the world.  And our bodies are different from person to person in regards to varying shapes and sizes.  We are not alike in many ways. My best friend and I wear different sized pants, shirts and shoes and yet we are expected to sit in the same office chair type at work.  We should not be expected to fit perfectly in the same office chairs.  The office chair highly recommended and most suitable for office work addresses and offers numerous adjustments for altering body positions among varying body shapes and sizes.  The best features most recommended by ergonomic specialists are:

• Armrests
• Lumbar Support
• Forward Tilting Seat
• Reclining Seat Option
• Seat Cushion and Height 

It is proven people more comfortable in their office chairs are more likely to be less injured, productive and sit for longer periods of time. Conversely, people using uncomfortable and unsupportive office chairs are at increased risk of discomfort, injury and pain, including increased spinal stress. Therefore, it is an understatement to say the office chair is perhaps the most important entity of a healthy workplace environment and personal workstation.

Though the office chair is a staple of an office workstation, in my previous blog I stated the importance of alternating between sitting in an office chair, sitting on a stability ball and standing and increasing the level of movement or physical activity throughout the day week to week.  The stability ball is my preferred choice of sitting device but it does have limitations and precautions. It is not for everyone straight out of the box to use. But you can adapt to the stability ball over time as long as you are using the best sized stability ball specifically for you.  The considerations of a proper sized stability ball for sitting are:

• Ball Size 
  
• Feet Stance
• Position of Neck and Shoulders
• Position of Pelvis and Spinal Column
• Selection of Individualized Exercises 

While enduring or prolonged use of a stability ball can put a heavy toll over time, intermittent use helps improve mood, increases energy expenditure, make stronger the back, core and leg musculature, and promotes well-being.

The creation of a routine in regards to alternating between sitting on different seat types and standing allows for more enjoyment or fun and spontaneity and enables the body to burn more calories, lessen the risk of back pain or injury and maintain muscular strength and support.  And did I mention its more fun?  Who does not want to break out doing a set of "bounces," crunches, planks- stirring the pot, plyometric push ups, side lunges or squats on a stability ball? You could learn and master a few new tricks and be a hit at the next work party.

In the coming blogs I will draw up and explain the aspects of diffusing essential oils and ergonomics of traditional and alternative sitting and standing options and solutions- all at and for work.  I will also list and show examples of exercise routines while either sitting in an office chair or on a stability ball or while standing.  Are you at the edge of your seat? Standing up? Stay tuned in. 

Accelerating Aging and Poor Health via Sitting.

Sept 13, 2013.  It is 7 AM.  And I feel great!  At 5 AM I began and finished a 90-minute cardiovascular and resistance training routine.  And now, like many of you, whether you completed an exercise routine or not, it is time to work.  And “work” often involves commuting by car or train and sitting in a chair and slouching at a desk at various times, if not most, of the day.  You may perhaps think, “Oh No.”  Yes, “Oh No, and Uh Oh!”  Many studies show increases in sedentary daily habits, practices or tasks, such as sitting or screen watching, to be harmful to our health and well-being. But what is most surprising is that these same studies state sitting and screen watching actions and behaviors are costly or damaging to our health even if we are physically active for other parts of the day each week.  I believe this is common sense but we need to justify it numerically (STAT GEEKS?) to understand and get every person and worker motivated to be abstinent from the commuter and office chairs or seats and make it a priority to move often, move a lot, and never put your fitness, health or wellness second tier.   You are important and your body deserves daily attention in the form of daily medicine- Exercise!

Exercise is Medicine Month.  May. It also happens to be my birthday month.  It is May 1^st to be exact.  And September is Fight Obesity Month.  And in honor of Exercise is Medicine and Fight Obesity Month, I am asking and challenging each one of you to do something healthful and physically active daily for yourself, your family and friends.  Make me proud.  And yourself and others too.

We are a growing nation stimulated by rapid growth in success.  Unfortunately that growth I am speaking of is in the form of body weight and circumferences (waists).  And that has stimulated an increase in the number of health or medical cases involving cardiovascular heart disease, including cardiac arrest and stroke, depression, diabetes mellitus, low back pain, osteoporosis, etc.  Emerging research reveals the harmful, negative consequences of sitting and screen watching and numerous scientific studies indicate the majority of us sit or screen watch more than 10 hours a day for long stretches of time (weeks).  And with the BOOM in social networking and TEXTing and TWEETing our desktop and mobile screen viewing time has increased by more than 3 to 5 hours a day. At this rate we are going to blame our “butts” and technology for us having diabetes mellitus, heart disease, musculoskeletal disorders, obesity or premature death.  Yet, it is up to us to get up, move (and smile) and reap the healthful benefits of exercise.

The average American spends half the day sitting or screen watching.  And Americans with sit down and/or screen watching careers or jobs have two times the rate of cardiovascular disease and are greater than 50% more likely to die of heart disease.  And if we are sedentary beyond our 9 to 5 gig greater than 60% of us are more likely to pass away from heart disease.  It is a progressive slope where more sitting, screen watching, TV watching, video game playing, etc., yields greater sedentary levels and poorer health and well-being.  An American Heart Association meeting mentioned fat deposition around or near the heart’s pericardium was linked to the number of hours a person was sitting or screen watching each day for numbers of weeks.  Researchers and specialists in Diabetes, Obesity and Lifestyle have quantified there is a 148% increase in the relative risk of cardiovascular disease, 112% increase in the relative risk of diabetes mellitus and 49% increase in the relative risk of premature death from sitting more than half of our day, day after day week after week.  In addition, physiology researchers state that sitting or “unloading” decreases muscle lipoprotein lipase activity which leads to a dawdling metabolism and fewer calories burned over time, an increase in triglycerides and lessening of HDL (“The Good Kind”) cholesterol, and rises in blood sugar levels, inflammatory markers, such as C-reactive protein, and waist circumference.

The importance of beating the effects of sitting and screen watching is manifest in the mirror of our quality of life.  If you want to be able to not be affected by the effects of aging or have chronic health issues or pain then you must stand up and move forward one step at a time.  Consider this about sitting versus standing.  The body burns 1 calorie per minute sitting.  Conversely, the body burns 60 calories per minute when standing.  Sitting, the body develops musculoskeletal imbalances and postural muscle weaknesses which causes changes in the integrity and strength of muscle fascia and tissues and lowers or turns off neuromuscular electrical activity to the gluteals (‘da butt) and tone to other large muscle groups.  As a result the body lowers its fat burning enzymes by 90%, including the aforementioned lipoprotein lipase, good cholesterol levels by 20% and insulin sensitivity by 24% over time which leads to a number of conditions or disease, such as Metabolic X Syndrome, and premature aging and death.  “Ye who sits the most will likely die the sooneth.”  But standing up and moving tempers the costly and harmful effects from sitting and revs the body and its engine and parts to build up and efficiently work towards being a leaner and stronger machine and more likely to live a happier and longer life with vigor.

We are Americans.  We are a society.  We want to play but we mostly work.  And there we often sit.  So we have to figure how to sit and do respected things, such as commute, view screens and/or work, and stand up to move around more often to be healthier and leaner and stronger, and to definitely offset the negative effects from sitting.  However, exercise and standing do not balance or equal out the effects of sitting or sitting and working.  First, standing is no panacea to good health and wellness.  It is stated that prolonged standing can lead to the development of musculoskeletal disorders, especially in the legs, lower back and spine, and vascular disorders, such as varicose veins. And the benefits from daily physical activity is likely not enough to counter the effects of sitting because of the amount of time we sit versus do intensity-specific physical activities and stand-up types of things.  As a result of the debate between sitting and standing it is understandable to know we are Americans and we are confused and feel misguided about this.   While it is always best to sit less and stand up and move more (and more and more and more), health professionals  advise and strongly feel it is in our best interest to follow a 1:1 sit to stand ratio and perhaps even lean towards a more lenient sit to stand ratio favoring getting up and performing physical activity.  Here are a few tips to do that: 

 

Ø  Do chair Pilates or Yoga.
Ø  Participate in exercise classes.
Ø  Set reminders to get up and move.
Ø  Sit on a stability ball while working. 
Ø  Stand up when talking on the phone.
Ø  Take or use the stairs whenever possible.
Ø  Try a standing desk or use a treadmill desk.
Ø  At any time of the day, go for a run or walk.


Ø  Use AROMATHERAPY to be calm, enhance your mood,  or revitalize self!
Ø  Walk (Ab Walkout) to the break room for a healthy meal /snack or H2O. 

We have at our disposal a plethora of information on fitness, health and wellness via the world-wide-web.  And despite the greatest and latest information, teachings and technology we ignore professional opinions and warnings on how to avoid increased physical inactivity and sitting affects to our being or life wheel, such as the domains of our energy, mood, relationships and stamina.  We are at a crossroads with physical activity versus sitting and screen watching- what we want and what we are willing to do to achieve it.  We want to be successful and “win” but without a lot of effort or work.  But our bodies will not be conditioned or strengthened by following the path of least resistance.  We must avoid complacency and idleness and move freely to condition our moral compass and experience maturation.  The more times we stand up and move away from sitting the more our being and life will be nourished and strengthened.  I believe and it is proven that people who are more active, move more often or play competitive or recreational sports are generally happier and healthier, have greater esteem and motivation, sense to have more muscle-tone and reduced stressed, etc.  And it is possible that 2 to 3 fewer hours of sitting or screen viewing time could increase life expectancy.  A win-win!

It is plain and simple.  We sit too long each day and do not move enough in life to enjoy it or play.  Health is necessary and Life is about playing in our earthly playground.  My 6 and 4 year-old and 2.5 year-old sons are the epitome or prime examples of how to enjoy life, laugh lots and often play.  Yes, there is a time for organization and parental modeling, structuring and teaching, but BOY do they make every second count and memorable- by moving to the beat of their hearts and the sound of laughter and love.  Our health depends on and thrives on at least 30 to 60 minutes of daily moderate physical activity with a few days spent doing higher-intensity physical activities.  So, it is imperative we are careful with our sitting and/or screen watching behaviors and time. We should make every effort to be more standup-friendly. Let’s make a stand (Literally.)!  And while there are no exact guidelines or recommendations (As of YET) for these behaviors or management of time, a common sense approach might be to take a 5 to 10 minute standup and stretch or walk break every hour to get way from any excessive sitting or screen watching. Our society is evolving to be involved in and do more sedentary behavior jobs or tasks. Do not be among one of them.  Take control of your aging, health and well-being and limit sitting and any sedentary behaviors and habits.  It starts now.  Today. 

Dont worry about yesterday. Today is here to build on what's tomorrow.             

Jeffrey Kazmucha