Everett Chiropractic Center Blog

April 14, 2018

Rocking Chairs

It used to be the ill effects of sitting so much in older age was offset (a little at least) by the stimulation of rocking in a chair. Not so much any more.

Too bad. Sitting is not good for your brain! Here is the latest science to show what nowadays should go without saying (and usually does because we do not want to hear it:-).

Conversations about sitting on a gym ball come to mind. So does this Post entitled “The Spry Guy.”

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May 4, 2016

May Is Posture Month: Awareness

It’s been said on this Blog many times and this is a chance to repeat it: it all starts with awareness. Put another way, if you knew – what would you do?

I mentioned back pain as a cause or effect of poor posture before; think in terms of 7.6 million adults disabled! One out of four adults have suffered with back pain in the past three months. (The implication is that you could be next!)

Here some other numbers (facts that may sway): College students are cellphone addicts – they spend 8-10 hours per day on their phones. This creates neck pain and lost mobility. People who spend 12 hours per day or more sitting are at greater risk for diabetes, heart disease, and life threatening falls.

(But, if we just looked at a tiny piece – a huge tiny piece – of sitting: there is the pressure on the pelvis that distorts the scare-iliac joints, which then become locked in a dysfunctional restricted pattern – think of all of the implications of that (back pain, hip, knee, leg and feet pain, for starts). Then there is the slump, with it’s attendant stress on the mid back spinal joints, the compressed chest breathing, and all the compressed internal organ issues that that implies. That slump leads to a third issue: Forward Head Posture – it’s not good, it get worse with time, and it causes all sorts of nasty problems that you don’t want – including degenerative joint disease (sometimes leading to neck surgery, and often leading to arm and hand symptoms). All of this because of a choice to sit in a certain way for a certain amount of time per day; and not do anything to offset that choice.)

Simple choices. Make them conscious choices. Make them informed choices. Make healthy choices.

 

September 21, 2015

Making It Entertaining: Sitting Is The New Smoking

Have a Chair!

Have a Chair!

This is supposed to be very good. At the end are the Top 10 Reasons to Breath Deeply – that would be worth the watch by itself (I’ve both seen the list, and Blogged about it endlessly here.)

February 23, 2012

Back Pain Might Be The Least Of Your Troubles

Here Dr. Slosberg reviews current research and if need be he adds commentary. The email we received today reviews three studies that don’t seem to be on his site yet, but I am sure they will be. Remember that the audience is clinicians so it might get a little thick.

Here I will share the parts that I highlighted from his review. Any comments that I offer will be in [brackets]. The entire article is pinned to the Bulletin board so you can read it when you come in if you like.

Dr. Slosberg’s Research Updates

Summaries of three recent articles all related in terms of their content concerning exercise, disuse, sedentary life styles, sitting, and metabolic biomarkers of increased risk for cardiac and all cause mortality. All three papers come from highly reputable sources including the position stand on exercise prescription from the American College of Sports Medicine (ACSM) and reinforce the emerging paradigm of what fitness and wellness means and how clinicians can prescribe exercise and educate patients in order to help them achieve and maintain fitness and wellness. This information is invaluable to the practicing chiropractor who has the goal of educating patients and enhancing their sense of well-being. There is no commentary attached to the summaries, because these papers are clear and self-explanatory.

Owen N, Healy GN, Mathews CE, Dunstan DW. Too Much Sitting: The Population Health Science of Sedentary Behavior. Exerc. Sport Sci. Rev., 2010; 38(3): 105-113.

Sitting time, which can commonly be 70% to 80% of our waking hours… …associated metabolic biomarkers that place people at risk of chronic diseases & an increased risk of premature all-cause & cardiovascular mortality.

Too much sitting is distinct from too little exercise. Sedentary behavior is not simply the absence of moderate- to vigorous-intensity physical activities, but has potentially deleterious health consequences including obesity and metabolic precursors of major chronic diseases (type 2 diabetes, cardiovascular disease, breast & colon cancers).

Chronic unbroken periods of muscular unloading associated with prolonged sedentary time results in an inactivity physiology that may have deleterious biological consequences.

One may expect that in future physical activity recommendations from the American College of Sports Medicine (ACSM) & the American Heart Association (AHA) a statement on reducing sitting will be included.

…standing is not a sedentary activity.

TV watching: In a 6.5 yr study, high levels of TV time were significantly associated with increased all-cause & cardiovascular disease mortality rates. Each 1-hr increment in TV time was found to be associated with an 11% and an 18% increased risk of all cause and cardiovascular disease mortality rates, respectively. Relative to those watching less TV (<2 hr/d), there was a 46% increased risk of all-cause mortality and an 80% increased risk of cardiovascular disease mortality in those watching TV 4 hr/d or more.

The Metabolic Syndrome: ↑Weight (obesity/overweight), ↑blood sugar, ↑insulin resistance (hyperglycemia), ↑blood fats (hyperlipidemia), ↑blood pressure (hypertension), ↑risk CVD, ↑risk DM II. These increased risks were independent of traditional risk factors such as smoking, blood pressure, cholesterol level, and diet, as well as leisure time physical activity and waist circumference.[Emphasis mine. It’s bad.]

A recent US study examined sedentary behaviors in relation to cardiovascular mortality outcomes based on 21 yrs of follow-up of 7744 men. Those who reported spending >10 hr/wk sitting in automobiles (vs 23 hr of combined television time & automobile time (vs <11 hr/wk) had an 82% and 64% greater risk of dying from cardiovascular disease, respectively.

Garber CE, PhD. American College of Sports Medicine position stand. Quantity & Quality of Exercise for Developing & Maintaining Cardiorespiratory, Musculoskeletal, & Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Medicine & Science in Sports & Exercise. 2011; 43(7). 1334-59.

The scientific evidence demonstrating the beneficial effects of exercise is indisputable.

ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for ≥30 min/d on ≥5 d/wk for a total of ≥150 min/wk, vigorous-intensity cardiorespiratory exercise training for ≥20 min/d on ≥3 d/wk (≥75 min/wk), or a combination of moderate- & vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET (metabolic equivalent of task) min/wk. On 2-3 d/wk, adults should also perform resistance exercises for each of the major muscle groups, & neuromotor exercise involving balance, agility, and coordination. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. [Or… you could just do Tai chi.]

Benefits of Exercise: Exercise & physical activity decrease the risk of developing CHD, stroke, type 2 diabetes, & colon and breast cancers. Exercise & physical activity lower blood pressure; improve lipoprotein profile, C-reactive protein, & other CHD biomarkers; enhance insulin sensitivity, & play an important role in weight management. Exercise preserves bone mass and reduces the risk of falling. Prevention of & improvement in mild to moderate depressive disorders & anxiety can occur with exercise. [And a bunch of other benefits too numerous to mention.]

It is not enough to consider whether an individual engages in adequate physical activity but health & fitness professionals should be concerned about the time clients spend in activities such as TV watching & sitting at a desk.

Wroblewski AP, et al. Chronic exercise preserves lean muscle mass in masters athletes. Phys Sportsmed. 2011 Oct;39(3):172-8. Aging is commonly associated with a loss of muscle mass & strength, resulting in falls, functional decline, & feelings of weakness.

Conclusions: This study contradicts the common observation that muscle mass & strength decline as a function of aging alone. Instead, these declines may signal the effect of chronic disuse… … maintenance of muscle mass & strength may decrease or eliminate falls, functional decline, & loss of independence that are commonly seen in aging adults.

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