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How To Prevent The Sitting Disease

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How To Prevent The Sitting Disease

  1. 1. KSC RehabWorks Safety & Health Presentation O&C Building, Room 1108 Phone: 867-7497 Fax: 867-1144 KSC-RehabWorks@mail.nasa.gov
  2. 2. RehabWorks Operations  Monday - Friday, 7am-5pm  Treat work, non-work, sport injuries  Pre and post-operative rehabilitation  Patient Treatment Days – M, W, F  Each appointment last approx. 1 hour  Avg. patient receives 2-3 appointments/week  Tuesdays and Thursdays are for new patients and employee outreach/training  Employees can request a one-time consult
  3. 3. Rx for AT Services
  4. 4. Common Diagnosis Treated Chronic  Neck and Back Pain  DDD/OA  Carpal Tunnel Syndrome  Epicondylitis/Tenosynovitis  Shoulder Impingement  Plantar Fasciitis  Myofascial Pain Syndromes Post-Operative  Spinal Fusion  Diskectomy/Laminectomy  ACL Reconstruction  Meniscectomy/Debridement  Fracture ORIF  SAD/RCR  Total Joint Arthroplasty  Nerve Release/Transposition
  5. 5. Sitting Disease  What is it?  Is it contagious?  Is there a pill that can fix it?  Is this the medical term for couch potato??
  6. 6. Sitting Disease???  How many hours a day do you sit?  Driving  Work  Watching TV  At meals  50% to 70% of people spend six or more hours sitting a day  20% to 35% spend four or more hours a day watching TV
  7. 7. Increased Risks  Sedentary lifestyle is associated with increased risk for type 2 diabetes, heart disease and certain cancers (breast and colon).  Physical activity seems to reduce risks by increasing insulin sensitivity, reducing body fat, inflammation and certain hormonal imbalances. So becoming more active also makes life — in general — healthier and easier.
  8. 8. Sitting Disease  3 out of 4 full time employees of large companies wish they didn’t spend most of their working hours sitting  67% of US office workers wish their employees offered them desks that could be adjusted so they could work either sitting or standing.
  9. 9. Life Expectancy  A recent study revealed that Americans' sedentary lifestyle shortens their life expectancy. If Americans would cut their sitting time in half, their life expectancy would increase by roughly:  2 years (by reducing sitting to less than 3 hours a day)  1.4 years (by reducing TV time to less than 2 hours a day)
  10. 10. Sitting vs. Standing  Sitting is harder on your back than standing.  Sitting tenses the hamstrings and causes a flattening of normal curve in the low back. This distortion of the spine increases the compression of the discs in the low back area. Sitting upright or sitting in a forward bent position is even worse!
  11. 11. Lumbar Disc Pressure
  12. 12. Lumbar Disc Pressure
  13. 13. Tendonitis  Repetitive wrist motions  Repetitive shoulder motions  Sustained hyper extension of arms and wrists  Prolonged load on shoulders  Medial/Lateral Epicondylitis (Tennis/Golfers Elbow)  DeQuervians
  14. 14. Trigger Points  Taunt bands within a muscle, creating a knot.  TrPs creates referred pain.  Usually due to poor posture  Consistently stretched muscle, contracted muscle, or fatigued muscle.
  15. 15. NEAT  Non-Exercise Activity Thermogenesis  Includes stretching, turning, bending,  Aim for 10 minutes each hour  No excuses  Even if you workout, you may be sitting too long and suffering from the sitting disease.  To prevent the sitting disease you have to look at the whole day….what are you doing each hour?  Turn TV time into a productive time.  Iron while watching TV  Walk on a treadmill/stationary bike  Clean the room where the TV is
  16. 16. How to increase activity?  Increased activity simply means  Stand more (set a timer and stand hourly)  Take microbreaks every 30 minutes while working at a desk  Get a pedometer and count your steps — increase from your baseline  Take stairs vs. elevator  Walk down the hall to co-workers instead of email  Adopt new habits  Stand during meetings, go for a walk with your co-worker as you discuss ―abc‖.  VIDEO
  17. 17. Summary  If you can stand, don’t sit.  If you can walk, don’t stand.  If you can do something manually, don’t use a machine.
  18. 18. Thank You

Notes de l'éditeur

  • Study done by the National Health and Nutrition Examination Surveys – 5000 people in study.
  • After a few hours of sitting the body starts to send harmful signals…..the gene’s that regulate the amount of glucose and fat begin to shutdown. Standing, walking, fidgeting, and contracting/relaxing the muscles every hour or more seems to reactivate the sleeping Lipoprotein Lipase enzymes. This stimulates your metabolism.

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