15 Scientifically-Proven Benefits of Exercise / Physical Activity

1) Increases Longevity / Life Span

2) Improves Cardiovascular Health
3) Improves Cognition and Memory
4) Improves Psychological / Mental Health
5) Plays a Role in Prevention and Control of Diabetes
6) Lowers Blood Pressure / Improves Cholesterol Values 

7) Helps to Manage Weight Control

8) Increases Muscle Strength / Development

9) Increases Bone Strength / Development

10) Improves Sleeping Patterns

11) Reduces Risk of Developing Certain Types of Cancer 

12) Enhances Work, Recreation and Sport Performance

13) Improves Digestion

14) Reduces Stress

15) Improves Immune System Resistance (fight off infections, etc.)

Nutrition / Food Guide Pyramid

Body Mechanics / Lifting Strategies

6 Essentials of Lifting

1) Position Feet Correctly

  - wide base of support (side-by-side) or staggered stance (one foot ahead of the other)

  - keep your toes pointed in the direction of the lift

  - use appropriate non-slip footwear when performing any type of lifting

2) Bend Your Hips / Knees

  - don’t bend at the waist

  - keep a “neutral” spine avoiding extreme bending or hyperextension of the back

  - keeps principles of leverage in mind at all times
3) Tighten Abdominal Muscles

  - abdominal muscles support your spine when you lift, offsetting the force / load of the object

  - tighten your gluteal / buttock muscles in addition to abdominals during lifting

4) Lift With Your Legs

  - let your powerful leg muscles do the work of the lift versus the weaker back muscles

  - use handles when available or the assistance of another person depending on weight of load

5) Keep Load Close

  - don’t hold the load away from your body

  - the closer it is to your spine, the less force it exerts on your back

  - use a dolly, cart, etc for long distance transfer of loads

6) Keep Your Back Upright

  - avoid twisting it can cause injury

  - pivot with your feet versus twisting your trunk when moving a load

  - stand erect, if this is too difficult to carry seek assistance

Other Lifting Tips:

- Plan your lifts and remove obstacles from your path to set up proper lift conditions and carry out essential body mechanics.

- Test the weight of the load before attempting to lift it.

- Replace quick / jerky movements with smooth, controlled motions. 

- Don’t hold your breath while lifting, continue with normal respiration.

- Distribute weight evenly on both sides.

- Pushing is preferable to pulling. 

* Proper body mechanics while lifting will help to prevent back injury….make it part of your daily habit!!!*

Posture

“Posture is truly a reflection of the health of your spine.”

Posture affects and moderates every physiologic function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse and lung capacity are among the functions most easily influenced by posture."  Journal of Pain Management

Stress Management

15 Ways to Reduce Stress in Life
1) Prioritize

2) Exercise

3) Be Patient

4) Get Adequate Sleep 

5) Socialize

6) Don’t Take on Too Many Tasks / Simplify

7) Laugh / Smile

8) Spend Time With Family / Friends

9) Make Time To Enjoy Yourself

10) Set Boundaries

11) Take Rest Breaks

12) Relax / Breathe

13) Don’t Procrastinate

14) Be Flexible

15) Believe in Yourself

Computer Workstation Ergonomics

Ergonomics - the applied science of designing tasks and equipment to be compatible with the characteristics with people. 

5 Comfort Zones

1) Head / Neck / Back / Upper Body

  a) proper posture while sitting is 90 degree angles at elbows / hip / knees and neutral spine  position

  b) back rest height - support up to shoulder blades / upper body

  c) monitor at eye level

  d) headset or phone cushion to maintain neutral spine position at neck

  e) lumbar  roll or support

2) Forearms / Wrists / Hands

  a) elbows at 90 degree angles

  b) adjust keyboard level to maintain this angle

  c) mouse next to keyboard

  d) foam pad for wrist cushion / rest breaks

  e) frequently used items within reach (forearm sweep away)

3) Legs / Feet

  a) adjustable seat height, depth & tilt

  b) 3-4” space between back of knees and edge of chair

  c) foot rest to maintain 90 degree angles at hips / knees

  d) 2-3” knee clearance under desk / work surface

  e) chair mat recommended to allow for easier mobility along floor surface 

4) Eyes

  a) viewing distance of 18-30” from monitor (arm’s length)

  b) top of monitor screen should be at eye level and directly in front of person

  c) documents at same level as monitor or on document holder next to monitor

  d) monitor slightly tilted to decrease glare

  e) monitors positioned parallel with windows

5) Environmental / Personal

  a) appropriate lighting for the work tasks being performed

  b) positional changes every 30-60 minutes

  c) take frequent rest / stretch breaks

  d) utilize strategies to reduce the incidence of repetitive motions

  e) reduce stress in the work environment

  f) be conscious of posture and perform routine self-checks

  g) keep frequently used items within easy reach

Physcial Therapy / Chiropractic Education Links:

Physical Therapy

Professional Links

American Physical Therapy Association - www.apta.org

Minnesota Chapter of the American Physical Therapy Association - www.mnapta.org

Doctor of Physical Therapy (DPT) Schools in MN

St. Catherine University School of Health - www.stkate.edu/dpt

University of Minnesota - www.physther.umn.edu/

Mayo School of Medicine - www.mayo.edu/mshs/pt-ptmp-rch.html

College of St. Scholastica - http://www.css.edu/x2919.xml

Chiropractic

Professional Links

American Chiropractic Association - www.acatoday.org/

Minnesota Chiropractic Association - www.mnchiro.com/

Doctor of Chiropractic (DC) Schools in MN

Northwestern Health Sciences University - Northwestern College of Chiropractic - http://www.nwhealth.edu/chiropractic-college/