Back Care Awareness Week 2015

Back Care Awareness Week 2015

This week is back care awareness week 2015. I will be looking and asking you to participate in back care awareness to raise awareness of the problems back pain can cause as well as prevention and treatments. A main message from the organiser BackCare is to stand and not sit at work. Charity “getBritainstanding.org” encourage active working.

There is recent research below on the advantages of standing at work. It does suggest there are advantages of standing but there are a few cons that I will look at as well. I will examine the advantages of standing or being more active at work to help prevention of problems, and then treatments such as exercises to do to mobilise stretch muscles and strengthen your back. I will also look at other treatments available to help prevent or relieve pain.

This week I want you to be aware of your posture as you work, How long you sit for in the day, posture of your shoulders and lower back. Draw a picture and send it to me.

What is the distance away and height of your computer? If you carry things at work how do you lift them? Think about engageing your core muscles before you lift (message me if you want more on that). Use the stairs at work not the lift. Are you a carer? Do you lift properly?

Key Findings

1) A School in Bradford West Yorkshire took part in a seven week long study with students standing rather than sitting in July 2015 to prevent sedentary behaviour. They compared to a school in Australia and discovered it increased their step count and in class activity levels increasing blood circulation, heart rate and calorie expenditure and additionally showed improvements in behaviour, engagement and academic performance.  You can read more about this project here.

2) A 2015 study published in the Oxford Journal of Public Health shows that sit-to-stand desks in classrooms appear to be an effective way of reducing sedentary behaviour (prolonged sitting) in a diverse sample of children.

3) At their 2013 annual meeting, the American Medical Association adopted policy recognizing potential risks of prolonged sitting and encouraging employers, employees and others to make available alternatives to sitting, such as sit-stand desks.

4) A 2011 study published by the Centers for Disease Control and Prevention shows that when workers are equipped with sit-stand workstations, prolonged sitting is reduced and mood states improve.

5) A 2009 University of Queensland study found that even when adults meet physical activity guidelines, sitting for prolonged periods can compromise metabolic health.

Disadvantages

If you stand there are certain postures that will make your lower back pain worse – So if you have a lordotic lower back curve (Ie, postnatal, an excessive pelvis tilt and lower back curve. Don’t lean on one leg, have a moveable chair, keep mobile, still be aware of your shoulders.

So if you are worried about your back at work why not try this stretch?

If you are concerned about your posture come and see me for a posture analysis and I will give you exercises and stretches to help prevent back pain.

 

Why you need a spa break!

spa break hampshire

Join us at Champneys Forest Mere for a wonderfully relaxing weekend.

Do you know how important it is to take time out for yourself to help you relax, switch off and come back to daily routine feeling a new person. Do you have time to stop and think about YOU??

Why you need time out!

Every May and October we organise a Spa retreat at Champneys Forest Mere in the lovely Hampshire countryside. Women can join us for one day or the whole weekend. On our spa day we take time to do exercise, connect with yourself, relax and have a few laughs! It doesn’t matter how fit you are as there is a choice of classes and activites and full use of the spa. Why you need time out –

Simply put – You time is essential to spend time on yourself! Why?

Improve self-awareness
Increase emotional intelligence
Strengthen relationships
Assess your happiness levels
Evaluate who you are and your behaviour to yourself and others
Help you hear your inner voice
Positive impact on friends and family

Do you get ‘You Time’? Do you get enough? We work on mindfulness and helping you enjoy the NOW !

You will come back –

With work/life balance

With renewed energy and feeling creativity

Boosted confidence

With perspective as you’ve had time to examine thoughts and behavior

Grateful for your loved ones and what you have

Some time of self-evaluation

Lower stress levels

A stronger person for doing something for yourself for a change

Happier and able to handle what life throws at you

This will create a positive impact on friends and family

A women is like a teabag. You can’t tell how strong she is until you put her in hot water.”

Eleanor Roosevelt

Our next Spa Weekend starts 16th October to 18th October and here is the fantastic programme.

Day of activities all optional

Arrival 9am

spa break Hampshire

Pilates classes will be on offer

Welcome to the resort and selection of refreshments including yoghurt; granola; mixed berry compote pots; mixed fruit platter; mini muffins; fruit juice and tea/coffee

10.00-11.00 Pilates class -optional

11.00-11.55 Stretching and mindfulness meditation -optional

Bikes can be organised

Use of spa facilities all day

Access to up to 20 different forest mere classes

Personal training also available (extra)

Three course hot and cold buffet lunch

5.00- 6.00 tea and cake

Depart 6pm or stay the night

But don’t take our word for it, here are some of the past participants comments …

“Thank you for a great day! I really enjoyed it and came back feeling very refreshed and wished I had stayed the night and enjoyed a few glasses of wine on the terrace overlooking the lake….amazing view.”
GK, Farnham

“The spa day organised by Hannah was really enjoyable – doing Pilates with a view over the lake was wonderful and the meditation session afterwards helped us all relax so that we could enjoy the rest of the day; lovely lunch, some exercise and a lot of sitting around in the sunshine and chatting. What more could we ask for?”
HH, Haslemere

“It was nice to have a day doing something different with a very nice group of ladies.”
JC, Farnham

Tempted? To make it even easier for you to indulge we are offering a very special discount for this week only.

Pay £50 deposit this week and get the Day spa for just £85 (full price £120) and night £159 (full price £267)

£30 extra single supplement, (extra £10 for Saturday night).

To book on contact hannah@farnhampilates.com. We look forward to meeting you.

 

 

National Work Life week – how’s your balance?

National Work Life weekIt is National Work-Life Week starting on Monday 21st September with the aim of highlighting the importance of maintaining a healthy work/life balance. Having a lifestyle mix of work, family and health is an important challenge many of us face today with studies showing that those working 55 hours a week or more have a 35% increased risk of suffering a stroke than those who work 40 hours or less.

Maintaining work and a healthy lifestyle is one of the most challenging aspects my clients face and I even struggle at times especially on children’s holidays. Finding the right balance between family, work and looking after yourself can be very stressful and it’s often difficult to get the mix right. We can end up sacrificing our own wellbeing to work or spending time with the family but in the end if we aren’t looking after our health then everything suffers.

Regular exercise boosts energy levels make you feel more alert and happier. It can really make a huge amount of difference in how you perform at work and helps clear your mind and put everything else in perspective.

Here are five easy tips on how you can make improvements in your work-life balance.

• Work out or walk with your partner and friends.
• If you have young children taking it in turns in the evenings to run or go to classes helps encourage each other.
• Do try and get 10 minutes of exercise done first thing even before children are up, then it’s out the way and you will feel so proud of yourself!
• Exercise with the children encourage them to go exercise i.e a bike ride or log onto you-tube, or buy an online programme like the Yummy Tummy 6 week programme for mums.
• Take up Pilates classes. New classes started in September all around Farnham but the Farnham Pilates new studio has small group reformer classes and an open trial day 24th and 25th September.  For details of our classes click here

This weekend I am speaking at the WIFE conference in Guildford (Wome in Fitness Empowerment) all about youtime and how you can obtain a  better balance. If you would like to join us and see other inspirational speakers such as Anna Kennedy OBE who took part in The People’s Strictly the you can find out more here.

And for more info on National Work Life Week have a look at their website here