Body Events

Did You Know: Sitting is considered the new smoking?

Recent studies have shown that prolonged sitting has emerged as a new health scourge. Since binge watching our favourite shows has become so popular, our time spent in front of the TV for extended periods has grown even more.

Alex Hutchinson, of the Globe and Mail, lists the ills associated with hours of uninterrupted sitting include elevated risk of heart disease, diabetes, cancer and other conditions, which occur as your muscles switch into a “dormant” mode that compromises their ability to break down fats and sugars. Sitting all day is harmful no matter how fit and active you are.

How about trying a new workout the next time you indulge binge watching TV.

Libby Norris, a blogger for CTV, has come up with some tips to get fit while watching your next season of your favourite show.

She suggests:

If you’re watching regularly scheduled shows, you can use commercial breaks to cue and time your sets.

They range from 1.5 to 3 minutes each which make it a minimal commitment. That maybe only starts as 6-10 minutes in a half hour show, but if you multiply that over several shows, it can add up to significant workout time over a week.

Try one of these options for timing:

  • Just move: Standing, walking, climbing stairs or any calisthenics can help burn calories but, equally as important, can give your body a break from what is likely a poor posture position on the couch!
  • Alternating circuit: This takes a bit more planning so try to keep it simple. Choose a few familiar exercises and alternate – perhaps upper and lower body, strength and cardio. Check out my website for specific ideas and outlines.
  • Quick circuits: Most commercials are 30 seconds which can be perfect for timing moderate or high intensity sets. Like above, chose to alternate exercise or super set which involved multiple exercises for one muscle group – perhaps squats, lunges the glute drops. See her site for more ideas at libbynorris.com.

If you’re planning on a marathon of viewing, taking 10-15 minutes between episodes can offer a similar benefit to a full workout at the gym. It can also have the added perk of improving self-control and focus on reaching for the not-so-healthy food options that can often accompany screen time.

Be sure to have light equipment handy: Bands, dumbbells, kettlebells and other light equipment to nudge you into activity.

Let the binge watching begin!

Healthy Eating Competition – $100 Gift Card Prize

Beginning this month we will be asking you to pick “One Thing”, just one, you can change today, to improve your overall health and wellness. It doesn’t have to be something huge or all-encompassing or overwhelming. Just one thing that you do, for yourself, that can help increase your overall wellbeing.

This month we are focusing on healthy eating.

Welcome to January 2015! After enjoying the excess of the holidays many of us make the resolution to focus, or re-focus, on healthy eating. Healthy eating is not to be confused with “dieting” because healthy eating means making changes we can live with and enjoy for the rest of our lives.

It’s easy to be overwhelmed with all the information out there about healthy eating but eating healthy simply starts with learning new ways to eat, such as adding more fresh fruits and vegetables to our plates, and cutting back on foods that have a lot of fat, salt, and sugar.

Send us your “One Thing” about healthy eating and be entered for a chance to win a $100 gift certificate to Bryson Farms, an organic home delivery service, for the Ottawa area who specializes in organic, heirloom vegetables of the highest quality (www.brysonfarms.com). Alternatively, you can share your “One Thing” by commenting below!

Here are a few of our favorite simple ways to start eating healthier this year….

  1. Silhouette_yogaDrink more water
  2. Roast instead of fry
  3. Pick non-processed snacks
  4. Bring lunch to work at least once a week
  5. Eat all the vegetables on your plate before you eat anything else
  6. Make smart ingredient swaps, ie. try using avocado instead of mayo
  7. Eat as many colors as you can every day
  8. Have a piece of fruit with breakfast instead of a glass of juice.
  9. Try to eat meals that are at least half vegetables.
  10. Try portioning your meals and snacks out the night before

Stretch at your Desk! (Routine Plan provided)

Everyone knows that sitting for long periods of time is bad for your body and your mind. Tightness in the shoulder, neck, and back often leads to fatigue, injury, soreness, and lack of mobility. It’s a casualty of the modern desk job.

Good flexibility allows a muscle to lengthen and the joints to operate through a full range of motion. Getting the blood flowing helps you stay fresh with creativity, boosts energy and helps your body work more efficiently. Many of us don’t have the opportunity to get up and move around as often as we should. Here are 12 simple stretches you can do while sitting to improve your mind and body.

A Exercise 1 (6)A Exercise 2 and 4A Exercise 3 (1)
A Exercise 4A Exercise 5 (1)
A Exercise 6 (1)A Exercise 7 (2)A Exercise 8 (1)A Exercise 9 (1)A Exercise 10A Exercise 11 (4)A Exercise 12 (2)

TEDMED Coming to Algonquin

“What would happen if the whole world came together for one week every year to focus on what’s new and important in health and medicine?” Algonquin College is about to find out when we host TEDMED Live 2014 September 10-12. The TEDMED conference is held once a year and was created by the founders of Ted talks. It is simulcast to medical organizations, academic institutions and government facilities in 100+ countries.

You need to apply to get access and Algonquin has just been approved and will live stream the event this Fall. If you want to get involved and help advance this initiative here at the college, please contact Kevin Holmes – Health and Wellness Research Centre, Office of Applied Research and Innovation (holmesk@algonquincollege.com)