You may have heard by now, “sitting is the new smoking”. Studies show that sitting for prolonged periods may contribute to many health conditions, regardless if you exercise every day or not. If you’re resolving to improve your health in 2019, strive to sit less and move more. Here are 16 ways to help you achieve that goal.
We hope you’ll be able to use at least a few of our tips to help combat excessive sitting in 2019. We wish you a healthy and happy new year!
Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. The classic weight gain when stress is long and hard is an apple shaped abdomen or a pear shaped abdomen. The apple shaped weight gain is where there is more fat above the waist line. The pear shaped body occurs when there is more fat below the waist line.
Chronic stress and cortisol can contribute to weight gain in the following ways:
Another big reason we see more obesity is that people are too stressed and busy to make dinner at home. They go on auto pilot and pick the convenience of fast food and drive through dining.
We know you have a choice when it comes to your health care. We would be honored to help you with reducing your stress and helping you become the best version of you possible.
We Offer Affordable, Short Term Care For Your Relief Of Stress-Related Health Concerns.
No, well yes, okay maybe… in the right situations. That is about as clear as it gets concerning the growing epidemic of adolescent injuries via weightlifting and competitive sports.
There is no disputing the facts that plague childhood athletics. A September 2018 systematic review found that injuries increase in proportion to sports specialization. (1) However, few studies have linked the detrimental effects that any single sport has on the progression of spinal degeneration- until now.
Read more to learn what you need to know about the long-term damage a child’s sport may be causing.
Is adolescent weightlifting harmful? Parents and coaches are always looking for a competitive edge, and strength gains can help fill that role. So what are the risks and benefits of youth resistance training? Many studies highlight the detrimental effects of improper weight training. Incorrect lifting technique, lack of proper training, and advancing weights too quickly are commonplace. Faulty training methods coupled with open growth plates may lead to an increased incidence of injury and long-term damage.
A new study by Shimozaki (2) relays real-world data to help us provide evidence-based recommendations. Although this study consisted only of a dozen adolescent competitive powerlifters, the conclusions were dramatic:
“At the start of this study, there were no positive findings of LBP, and abnormal lumbar findings on MRI were observed in only 2 participants. At the 2-year follow-up, 8 of 12 participants had abnormal lumbar findings. In the final year, 3 participants had LBP; however, abnormal lumbar findings were observed on MRI in 11 participants. Among these, lumbar spondylolysis was observed in 4 participants, lumbar disc protrusion or extrusion in 2 participants, and lumbar disc degeneration in 9 participants.”
In a 3-year cohort study of child and adolescent weightlifters, 11 of 12 participants revealed abnormal lumbar findings upon MRI examination! These findings leave very little room for dispute. Results confirm that competitive weightlifting in the prepubescent population leads to degenerative changes in the lumbar spine. It would be difficult to appreciate any potential benefit compared to the long-term risk. The results of this small, very specific study are hard to extrapolate to other youth sports, but clinically, we see similar scenarios on a daily basis. Young athletes are affecting their long-term structure due to repetitive movements and lack of rest. Baseball players with little league elbow, dancers with hallux valgus, runners with shin splints, and basketball players with patellar tendinosis are pervasive. Year-round, sport-specific competitive athletes live in a physiologic environment void of rest and rebuilding.
How much activity is too much?There is no clear answer to that question, and it probably depends on the sport, but the 12 weightlifters in the Shimozaki study trained extensively; approximately 2 hours per day for an average of 5 days per week, and 500 hours per year. Clearly, from the results of this study, that amount of weightlifting was too much for a developing spine. There is no stopping the sports specialization craze that has permeated youth sports, but one realistic intervention is simply -REST.
Sports participation and resistance training are designed to stress musculoskeletal structures and therapeutically damage tissue. Rest allows rebuilding of the tissue, promoting more resilient tissue with improved capacity. Without rest, an athlete’s body is continually breaking down tissue without the ability to rebuild.
As providers, we are only one cog in the wheel of recovery. Our treatment success is often more largely dependent on our patient’s understanding of their problem and willingness to take appropriate steps to correct their problem. Patient education is one of the most critical aspects of care. Sometimes it is difficult for young athletes to appreciate the long-term ramifications of sports. Use this new lifting infographic to empower your young competitive athletes to gain an edge without sacrificing their ability to compete.
Safe Lifting Guidelines
Cliff Atwell, B.S., D.C.