Changing positions and posture. Individuals who have to sit at a desk, workstation, or cubicle for most of the day increase their risk of back pain, contributing to other health issues. GetAmericaStanding.org reports the average adult sits for ten hours or more a day. Prolonged sitting at home and work without movement, physical activity, exercise can lead to issues like:
Pain
Irritability
Cardiovascular problems
Obesity
Diabetes
Long periods of inactivity are associated with increased mortality as sedentariness causes the same damage related to smoking and obesity. It can be challenging to find ways to remain active while sitting at work; this is where changing positions and posture, also known as dynamic sitting throughout the day, can help.
Changing Positions and Posture Throughout the Day
Constantly sitting in a chair means the body remains static, causing blood and energy circulation to slow down, stressing the body’s muscles. Changing the body’s positions regularly along with short periods of activity like standing up, walking around while on the phone, and stretching helps to work out the muscles and keep circulation at optimal levels.
The Importance of Changing Positions and Posture
The body was meant to move and requires movement to stay healthy.
Staying in one position for too long can lead to loss of core strength from the abdominal musculature becoming deconditioned. Muscle deconditioning leads to weakness and tightness. The imbalance affects the spinal support system leading to back, hip, and leg pain. Moving around and doing quick mini-workouts can help strengthen the body, increase core strength, improve posture, burn calories and prevent pain and injury.
The Basics
According to a 2018 study, researchers found improvements in cardiometabolic health among individuals that would stand up, sit less, and move more. Ways to adjust the work or home office to make changing positions and posture easier include.
Sit-stand desks can be raised and lowered throughout the day to change position regularly.
Treadmill desks are actual treadmills that are fitted with a desk so individuals can work and walk simultaneously.
These small changes and adjustments can make a big difference when experiencing body pain from too much sedentariness. However, it is crucial to know if other issues are causing the health problem/s. If back or any pain is associated with any of the following, consult a medical professional.
Trauma from an accident or injury.
Balance issues.
Weakness in the legs.
Infection.
Fever.
Unexplained weight loss.
Overflow urinary incontinence is when the bladder fills up and empties without feeling the need to urinate.
Severe constipation.
Body Composition
How to Read Blood Pressure Measurements
An individual’s blood pressure includes:
Systolic Blood Pressure
This is the first or top number listed on a blood pressure reading and is the measurement of the pressure that the blood exerts against the walls of the arteries.
A normal systolic reading should be less than 120 mm Hg.
Diastolic Blood Pressure
This is the second number that measures the force of the blood against the artery walls when the heart is resting between beats.
A normal diastolic reading is less than 80 mm Hg.
Pulse
The pulse is the number of beats per minute the heart is beating.
A normal adult pulse is between 60 to 100 beats per minute.
When checking blood pressure, a doctor will read out a vital sign in the normal range of 120/80 mmHg or below. Anything above that could be an indication of an underlying health condition.
References
“Ergonomics for Prolonged Sitting.” The University of California at Los Angeles, Los Angeles, CA. https://www.uclahealth.org/spinecenter/ergonomics-prolonged-sitting
“Workplace sitting is associated with self-reported general health and back/neck pain: a cross-sectional analysis in 44,978 employees.” BMC Public Health, London, UK. May 2021. https://pubmed.ncbi.nlm.nih.gov/33957889/
“Active Sitting Guide: 6 Reasons To Really Consider It.” The Ergonomics Health Association. (n.d.) https://ergonomicshealth.com/active-sitting-guide/
“Cardiometabolic Impact of Changing Sitting, Standing, and Stepping in the Workplace.” Medicine & Science in Sports & Exercise, Indianapolis, IN. March 2018. https://oce.ovid.com/article/00005768-201803000-00015/HTML
“Reducing occupational sitting time and improving worker health: the Take-a-Stand Project, 2011.” Preventing Chronic Disease, Atlanta, GA. 2012.
“Office exercise: Add more activity to your day.” The Mayo Clinic, Rochester, MN. October 2019. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-exercise/art-20047394
“The Tools: Put an End to Your Sedentary Lifestyle.” Ergotron, St. Paul, MN. (n.d.). https://www.juststand.org/the-tools/
Trying to fit exercise into a busy day can be a struggle to find a 30–45-minute window. However, research has found that mini workouts and accumulated exercises over the day are as effective as one complete session. Studies show that short workout sessions take the place of one long workout by breaking up the routine into several small ones and are just as effective.
The benefits of short, multiple exercise sessions are that they provide increased flexibility in an individual’s daily schedule, allowing them to focus on their health while navigating family, work, and other obligations. Performing mini-workouts throughout the day makes it easier to stay committed to an exercise program, experience the benefits, and achieve their health goals.
Increase Brain Health and Mood
Shorter duration workouts save time, allow multiple forms of exercise into a single day, and improve neurological, physical, and psychological benefits.
Performing an exercise as short as 3–5 minutes throughout the day can benefit the brain and mood.
Lower Blood Pressure
A study compared the effects of short aerobic exercise sessions and continuous exercise on 24-hour ambulatory blood pressure.
The study found that doing three 10-minute walks during the day morning, midday, and late afternoon lowered blood pressure more than doing one 30-minute walk in prehypertensive individuals.
Easier to Exercise
Performing high-intensity workouts for a long time is not easy, even for seasoned athletes.
This is why mini workout sessions appeal to fitness fans of all levels.
Decreasing the time allows the individual to exercise at higher intensities.
Reduce the Stress of Working Out
Incorporating shorter workouts can reduce the stress or fear that individuals have towards working out.
When looking at fitness from this perspective, shortened workouts naturally become a part of the day that helps relieve stress.
Achieve Fitness Goals
Shorter workouts allow individuals with busy schedules to focus on what they can perform in controlled sessions throughout the day without feeling overwhelmed by committing to an entire workout session.
Mini workouts are easy to schedule, more sustainable to perform, and easier to commit to long-term.
They allow for more focused and intensive exercise, especially when easily distracted.
Plan Ahead and Follow Through
The recommended way to accumulate a balance of strength, cardio, and mobility exercises throughout the day is to set up a plan. Find a routine that is enjoyable and not a chore, then set up the office space, work area, home to accommodate the exercises. For cardiovascular and strengthening benefits, an example of Tabata or HIIT workout.
Five exercises.
Two minutes on each exercise with a work-rest ratio of 30 seconds on, 30 seconds off.
Depending on an individual’s fitness level, the work-rest ratio can be modified.
To improve mobility and strength, use weights or resistance bands.
Focus on proper form.
Try shorter workouts for a quick burst of exercise:
Pick two to three exercises like bicep curls, shoulder presses, bodyweight squats, calf raises, lunges, or planks.
How much physical activity do adults need? (2015, June 4) cdc.gov/physicalactivity/basics/adults/
Mayo Clinic Staff. (2014, October 10). Depression and anxiety: Exercise eases symptoms mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
Mayo Clinic Staff. (2015, April 16). Exercise and stress: Get moving to manage stress mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Polymyositis is a disease that causes the body’s muscles to become irritated and inflamed. It can affect the muscles all over the body. The muscles gradually begin to break down and weaken, making everyday movements difficult. This disease falls into a category known as inflammatory myopathies.
Polymyositis Unknown Causation
The causes of polymyositis are currently unknown. However, experts believe it could be associated with or triggered by a virus or an autoimmune reaction. An autoimmune response is when the body attacks itself along with the body’s tissues. It’s seen in individuals ages 31 to 60 and is rarely seen in individuals younger than 18. In some instances, medication can lead to an allergic reaction/response that causes muscle irritation and damage. But in most cases, healthcare experts are not able to find the exact cause.
Symptoms
The condition can affect the muscles all over the body. Physical activities like walking, getting up from a chair, or lifting objects can become difficult to perform. It can also affect the muscles that allow for eating and breathing. The muscles at the center of the body tend to be affected the most. Common symptoms include:
Muscle pain.
Muscle stiffness.
Muscle weakness, specifically in the abdomen, shoulders, upper arms, and hips.
Joint pain and stiffness.
Breathing problems.
Problems swallowing.
Abnormal weight loss can become an issue if there are problems with swallowing.
Irregular heart rhythms if the heart muscle/myocardium becomes inflamed.
Individuals may notice they have trouble climbing stairs or lifting their arms.
The inflammation can worsen, causing pain and weakness that affects the wrists, lower arms, and ankles.
Diagnosis
Diagnosis begins with the individual’s medical history, family medical history if necessary, and a physical examination. The examination includes seeing and feeling the strength of the muscles. Tests will be required that include:
Blood Tests
Blood tests allow the doctor to see if there are signs of muscle inflammation.
They also show if there are abnormal proteins that form in autoimmune diseases.
Electromyogram EMG
This test can be used to find abnormal electrical activity in the affected muscles.
MRI
Magnets and computer graphic imagery are used to help the doctor inspect for inflammation in the body.
Muscle Biopsy
A small piece of muscle tissue is removed to be analyzed with a microscope.
Treatment
Treatment depends on how severe the condition is,individual symptoms, age, and overall health. Currently, there is no cure for polymyositis, but symptoms can be managed. Individuals are recommended to utilize more than one type of treatment because the treatment plan may also need to be changed as treatment progresses. Treatments include:
Anti-inflammatory Medication
Steroid medication can help manage the disease and reduce symptoms, and corticosteroids can help ease inflammation in the body. The symptoms improve within 4 to 6 weeks, and a healthcare provider can lower the dosage after the symptoms decrease to reduce and ease any side effects.
Immunosuppressive Medication
These medications block or slow down the body’s immune system responses.
Talk with a doctor about the risks, benefits, and side effects of all medications.
Chiropractic and Physical therapy
Chiropractic treatment and physical therapy can help:
Aligning the spine to provide optimal nerve energy and blood circulation.
Therapeutic massage to stimulate and keep the muscles loose.
Specific exercises to help stretch and strengthen the muscles.
These can help keep the muscles from shrinking.
Heat therapy and Rest
Heat therapy and allowing the body to rest thoroughly can help decrease pain symptoms.
Special Braces
Body, hip, and leg braces can help support the muscles and help with mobility.
Complications
Polymyositis left untreated can lead to severe complications. The muscles become weaker, increasing the risk of falling and limiting daily activities.
If the chest muscles are affected, there could be problems with breathing that can lead to respiratory failure.
If the digestive tract is affected, malnutrition and unintentional weight loss can result.
Polymyositis poorly managed well can cause severe disability.
Body Composition
Nutrition and Muscle Growth
Protein
Protein is the foundation for gaining muscle.
This essential component is for all of the body’s daily functions.
It is essential to balance protein increase with overall diet.
Carbs should be a daily element of nutritional intake because they are the primary component.
Acquiring energy
Preventing muscle weakness and degradation
Consuming Carbs
Understanding how accurate results only happen when both sides work together.
Healthy consumption of protein and carbohydrates can help muscle growth and sustain optimal health for all body types.
References
Corrado, Bruno et al. “Supervised Physical Therapy and Polymyositis/Dermatomyositis-A Systematic Review of the Literature.” Neurology international vol. 12,3 77-88. 24 Nov. 2020, doi:10.3390/neurolint12030015
Findlay, Andrew R et al. “An overview of polymyositis and dermatomyositis.” Muscle & nerve vol. 51,5 (2015): 638-56. doi:10.1002/mus.24566
Sasaki, Hirokazu, and Hitoshi Kohsaka. “Current diagnosis and treatment of polymyositis and dermatomyositis.” Modern rheumatology vol. 28,6 (2018): 913-921. doi:10.1080/14397595.2018.1467257
Van Thillo, Anna et al. “Physical therapy in adult inflammatory myopathy patients: a systematic review.” Clinical rheumatology vol. 38,8 (2019): 2039-2051. doi:10.1007/s10067-019-04571-9
Posture exercises: It is easy to get into the bad habit of poor/improper posture, especially at work where an individual gets into a groove and continues without thinking about their posture. Not until discomfort and pain begin to present do individuals start thinking about what is causing the issues. This usually includes:
Back pain
Shoulder pain
Neck pain
Tight/Compressed spine
They don’t realize that all these issues are brought on by prolonged sitting and practicing improper posture. Individuals that practice proper posture:
Sleep better
Move better
Have reduced to no aches and pains
Digestion improves
Organ function improves
Have better overall health
Being aware of proper posture is the first step in being able to maintain it. When you feel the spine starting to curve, shoulders hunching, or the back sway, stop and take a moment to reposition the body back into proper alignment.
Seated Posture
Proper posture means sitting, standing, or walking in a position with little to no strain on the body’s muscles and ligaments. Good seated position means:
Sitting with the back straight and shoulders back.
Having all of the natural curves of the spine in alignment.
Keeping the knees bent at a right angle with the feet flat on the floor.
The weight is distributed evenly to both hips.
Keep the arms at 90 degrees to the torso, using the armrests or on a desk.
When looking at a computer monitor, keep it at a position where you are looking straightforward.
Use a chair with lower back support.
Even when sitting with good posture, it’s important to avoid sitting in the same position for more than 30 minutes.
Regularly stand up, walk around, and stretch out.
Posture Exercises
Posture exercises will help to strengthen the back, neck, and shoulders. They also help as a reminder for maintaining good posture throughout the day.
Shoulder Lift and Release
When sitting down for long periods, individuals tend to develop hunched shoulders. It is caused by an imbalance of muscles in the neck and upper back. Specific muscles in the neck, specifically the pectoralis major and minor, become shortened and tight. The other muscles in the upper back, the trapezius,latissimus dorsi, and rhomboids, weaken and stretch out. These muscles can be stimulated by stretching throughout the day.
Sit in your chair with your feet flat on the floor and spine straight.
Pull the shoulders up towards the ceiling.
Hold them there for three to five seconds.
Let the shoulders drop.
It is recommended to repeat 5 to 6 times every hour.
Shoulder rolls
Another exercise for avoiding rounded/hunched shoulders.
Sit in your chair with your feet flat on the floor and spine straight.
Take a breath in.
Lift the shoulders towards the ears.
Move the shoulders back.
Squeeze the shoulder blades together.
On the exhale, finish the rotation by dropping the shoulders back to a neutral position.
Repeat 5 to 6 times every hour.
The exercise can be done in the opposite direction.
Neck rolls
Forward head posture, aka text neck, can develop. Neck rolls are recommended throughout the day.
Lean your head towards the right shoulder.
Relax the neck and let your head roll towards your chest.
Continue rolling your head towards the left and up and around back to the starting position.
Perform at least 3-4 neck rolls every few hours.
Repeat the exercise and change direction.
Trapezius stretch
The trapezius is a major muscle group in the upper-middle section of the back and the neck. The trapezius is responsible for moving the shoulder blades and extending the neck. Stretching these muscles regularly will help maintain good posture.
Sit in your chair with the spine straight and feet flat on the ground.
Place the right hand over the top of your head.
Gently pull your head towards the right shoulder.
Perform one to three times for each side.
Hold the pose for 30 to 60 seconds.
Arm rotations
This exercise can help maintain back and shoulder alignment. This can be performed sitting or standing.
Stretch out the arms to the sides with palms facing downward.
While keeping the spine straight, move the arms in small circles.
Perform ten repetitions rotating the arms forward, then backward.
Perform 3-4 sets.
Doing these posture exercises at your workstation regularly will help improve and maintain proper posture and minimize the risk of back, neck, and shoulder pain.
Body Composition
Fitness for Long-Term Health
Muscle building isn’t only for bodybuilders and athletes. Everyone can benefit from building their Lean Body Mass for long-term health. It is crucial to monitor Lean Body Mass changes by having body composition measured. Body composition analysis divides the body’s weight into various components.
Fat Mass
Lean Body Mass
Basal Metabolic Rate
This will give a clearer picture of overall fitness and health.
Building Lean Body Mass is an investment in the body’s future. The more LBM that is built, the more is in reserve when the body needs it. But before adding protein shakes and resistance workouts to the daily regimen, there needs to be a plan. The first step to building healthy lean body mass is to measure how much there is with a body composition analysis.
References
Biswas A, Oh PI, Faulkner GE, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Ann Intern Med. 2015;162:123-132. doi:10.7326/M14-1651. Accessed January 7, 2017.
Ergonomics for Prolonged Sitting. UCLA Spine Center Web site. http://spinecenter.ucla.edu/ergonomics-prolonged-sitting. Accessed January 7, 2017.
Florido R, Michos E. Sitting Disease: Moving Your Way to a Healthier Heart. U.S. News & World Report. http://health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart. Published September 14, 2015. Accessed January 7, 2017.
Fortner, Miles O et al. “Treating ‘slouchy’ (hyperkyphosis) posture with chiropractic biophysics®: a case report utilizing a multimodal mirror image® rehabilitation program.” Journal of physical therapy science vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475
Levine JA. What are the risks of sitting too much? Mayo Clinic Web site. http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005. Published September 4, 2015. Accessed January 7, 2017.
O’Connor B. Sitting Disease: The New Health Epidemic. The Chopra Center Web site. http://www.chopra.com/articles/sitting-disease-the-new-health-epidemic. Accessed January 7, 2017.
Wolfe, Robert R. “The underappreciated role of muscle in health and disease.” The American journal of clinical nutrition vol. 84,3 (2006): 475-82. doi:10.1093/ajcn/84.3.475
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
