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Archive for the ‘Fitness’ Category

Have a Ball Strengthening Your Low Back

Posted in Fitness, Health and Wellness, tagged , , , on February 22, 2010| Leave a Comment »

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Low back pain is a common complaint these days. Most people work at an office or are spending much of their day sitting. This tightens hip flexor muscles (ilopsoas which consists of the Iliacus and Psoas muscles) and can lead to low back tension. One way to help combat low back tension is to strengthen the muscles that are deep to your “core”,”or the muscles that are closest to your actual spine.

Anterior Spine Muscles

Sylvia Marten from Spine-Health.com shares tips on using an exercise ball to strength low back muscles. read this excerpt from her article, “Using an Exercise Ball to Rehab Your Back.”

Spine Strengthening Exercises on the Ball

Low back injuries often restrict movement and lead to the weakening of low back muscles. Exercise balls are a great option for a gentle core-strengthening program that can stabilize the muscles surrounding the spine and help prevent future injury.

One of the simplest ways to incorporate an exercise ball into your routine is just to practice sitting on it.

Sitting on the ball activates the core muscles required to maintain balance. If you are having trouble balancing, deflate the ball a little for added stability. If your balance feels good, try replacing your office chair with an exercise ball or sitting on the ball while watching television. Besides working your core muscles, the ball also reduces stress on the spine.

Many low back injuries occur as a result of improper lifting; squats that use an exercise ball for support (the exercise ball is placed against the wall behind the small of the back) train the back to retain proper posture and train the knees not to extend over the toes.

The muscle action required to remain upright on the ball also helps in finding a neutral spine position, improving posture, increasing low back mobility, and developing overall strength and control of the core muscles—both back and abdominal. As with any exercise program, it is essential to consult your doctor or a licensed physical therapist before beginning.
Read the entire article at Spine-Health here.

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Where to Take Tai Chi Lessons in Chicago

Posted in Fitness, tagged , , , , on February 20, 2010| 9 Comments »

Tai Chi in the Grange
Image by Darren // DA Creative Photography via Flickr

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

If you want to try a tai chi class and are not an in home video/dvd afficionado, there are classes around the Chicagoland area you may want to check out. While not an exhaustive list, it does give you a few ideas of where to look for tai chi instruction.

Taoist Tai Chi Society of the USA

Midwest Branch of the International Taoist Tai Chi Society
A charitable organization that promotes the dual cultivation of body and mind.

They offer instruction in the Taoist Tai Chi Society® internal arts of health including tai chi chuan in the following locations:

• Chicago Center
1922 W. Montrose Ave, Chicago IL 60613
773 275-5992
• Arlington Heights Center
332 E. Golf Road,
Arlington Heights IL 60005
847-734-6044

• Lombard
United Methodist Church
155 S Main St
(Corner Main and Maple)
Lombard, IL
630-268-9152
lombard.il@taoist.org

• Elmhurst
Elmhurst Presbyterian Church
367 Spring Road
Elmhurst, IL 60126
630-268-9152

The Tai Chi Center of Chicago

4043 N. Ravenswood, Suite 228
Chicago, IL 60613
773.396.2653

4-Week Introductory Class

    Cost: $50.00 a month for one class a week (4 classes) plus a one time registration fee of $10.00.
    Requirements: Come 15 minuted early on your first day to register. Wear loose comfortable clothing.

Ongoing Tai Chi Program [Beginning Level I – Advanced III]
Cost:$80.00 a month.
All forms other than the 64-posture Tai Chi Chuan and Tan Tui are initially taught in special seminars and will incur additional fees.

Link to their website here.

Durgerberg Academy of Martial Arts & Fitnexx, Inc.

Chicago Martial Arts Classes

Link to Dugerberg website here.

Stirling Tai Chi

(773) 252-74431123 N. Ashland, Chicago, IL 60622
http://www.stirlingtaichi.com/curriculum.html

Northwestern Memorial Hospital:

Northwestern Memorial Hospital – Feinberg and Galter Pavilions
251 E. Huron
Chicago, IL 60611

Slow, steady movements encourage the flow of “Chi” or vital energy. Performed in a standing position. Tai Chi helps reduce tension and builds strength and balance. It is ideal for those with arthritis or joint pain. Instructor : Raye Bemis

For more information or to register:
Phone: 1-877-926-4664
Link to February class sign up here.

Forest Park (Yoga & Healing & Tai Chi) Dahn Yoga Studio

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7233 Madison St Ste. #2. Forest Park. IL 60130
Phone : 708-771-9642

Website link here.

Clark (Body + Brain franchise center) Dahn Yoga Studio

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2732 N. Clark St. Chicago. IL 60614
Phone : 773-755-9566

Website link here.

La Grange (Body + Brain franchise center) Dahn Yoga Studio

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108 W Burlington Ave. La Grange. IL 60525
Phone : 708-482-0571

Website link here.

Glenview Qi /Ki Gong Therapy Dahn Yoga Studio

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2630 Golf Road. Glenview. IL 60025
Phone : 847-998-1377

Website link here.

Schaumburg (Body + Brain Franchise Center) Dahn Yoga Studio

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1063 N. Salem Dr. Schaumburg. IL 60194
Phone : 847-882-6980
Website link here.

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Green Workouts With Human Dynamo 4.2

Posted in Fitness, tagged , , on February 19, 2010| 3 Comments »

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapists, Certified Wellness Coach, ACSM Personal Trainer

Now you can power your household appliances while you workout! Energy shortages and high levels of obesity–one company aims to solve both problems with one product: The Human Dynamo 4.2. The designer, Henry Works, created this workout machine to harness the energy you produce while exercising.

Human Dynamo 4.2

How Does the Human Dynamo 4.2 Work?

The machine has a 200 watt (max) permanent magnet generator. The control unit allows the rider to vary the output and therefore the effort required. A person in decent shape can average from 60-120 watts per hour (watts).

Note: this is true electrical output; the generator is about 70% efficient so the actual physical work is 30% higher.

The HD Power Control shows watts being produced, watt/hours (WH) for session, battery voltage and total WH produced since first day of use.

Some typical power uses:
Laptop 60-80 watts.
Stereo 30-70 watts.
Small TV 60-100 watts.

As you can see if you work out for 30 minutes at 100 watts you have made 50 watts (half an hour). So you could listen to a stereo at 25 watts for a two hours.

The Future of Harnessing Human Energy-FireWheel Inter Grid Generation – the FIGG System

Henry Works is currently testing a way of connecting a rotary power source, like the Human Dynamo, directly to the Grid. He calls this system the “FireWheel Inter Grid Generation” system or “FIGG” for short. He will be testing this soon at The Green Micro Gym in Portland, OR.

What it means is that no special DC wiring is needed or inverters to hook up machines. The Dynamo will simply “plug in” to a standard socket and the power flows out through the cord into the circuit. If the power in the building goes out, the system stops producing power, making it entirely safe.

How Can the Human Dynamo Help Reduce Your Utility Bill?

As to your utility bill; the electrical meter slows down in relation to the inside power generated and if you have enough machines producing more than you are using, the meter will turn backwards! If you have produced more than you consumed for the month, most utility companies let you store this as a credit for the following month. (To make this much energy, the machines would have to be in use for most of the day).

How Do I Order a Human Dynamo 4.2?

Go to the Website here. The complete machine is $1950. You will need a heavy duty 12 volt battery and 120 volt AC inverter to power small appliances. If you buy basic version the generator-control can be added later with common tools.

Who is Talking About the Human Dynamo 4.2?

Read this article, from the BBC,  “A Gym Powered by Sweat and Tears” and watch the video showing how a gym in Portland Oregon is using the Human Dynamo to power their gym!

Men’s Health magazine has a great article on the Human Dynamo 4.2 in their March, 2010 issue: Harness Your Power

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Can Your Phone Make You Fit?

Posted in Fitness, tagged , , , , , , on February 15, 2010| Leave a Comment »

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Now it can.  With the FitDeck Mobile downloadable personal training program, you can take your “personal trainer” with you everywhere you take your phone!. Created by former Navy SEAL and certified trainer Phil Black, FitDeck Mobile gives you a workouts on the go!

What is FitDeck Mobile?

FitDeck Mobile is an application that runs on your mobile device and guides you through a unique physical fitness routine. It is comprised of various slides which contain instructions for exercises that you can do without any weights or special equipment (so you can do it anywhere!). FitDeck Mobile gives you a comprehensive set of exercises for the entire body, with each slide categorized into one of four body regions – Upper Body, Lower Body, Middle Body, or Full Body. You can arrange the slides in order or shuffle them to get a unique, random workout. Get the free FitDeck Mobile demo for your mobile: See the demo.

Will FitDeck Mobile work on my phone or mobile device?
FitDeck Mobile currently runs on the Java (j2me) platform and works on most phones and mobile devices. To find out if it will work on your mobile, simply use the mobile device selection wizard and follow the instructions to get the free trial version.

Is there a Money-Back Guarantee?
Yes.  If, upon paying to unlock your product, you are dissatisfied for any reason,  let FitDeck know within 90 days and they will correct the problem to your satisfaction and/or refund your payment. Please note there is a demo version of the FitDeck Mobile software available free of charge, so make sure the product works on your device before buying the keycode.

Sample FitDeck Mobile Workout

How else can FitDeck Mobile help me stay in shape?

Here are creative ways to stay motivated and incorporate FitDeck Mobile into your daily routine:

  1. Interval Training: Perform a series of FitDeck Mobile exercises alternately with a cross-training exercise (e.g., lap around the track, FitDeck Mobile exercise, lap around the track, FitDeck Mobile exercise, and so on).
  2. Coffee Break: Take a quick break from the desk and rattle off 2 or 3 FitDeck Mobile exercises. You’ll feel reinvigorated and there’s no need to change into workout clothes. Best of all, over the course of a week you’ll have done a complete bonus workout.
  3. 8 Before Bed: Were you so busy you had to forgo your workout today? Motivate and do 8 FitDeck Mobile exercises before you hit the sack. In less than 10 minutes you’ll shake off the day’s stress and put those feelings of guilt to rest as well.
  4. Group Training: Are you a teacher, manager, coach, or anyone else who oversees a group activity? Mix things up by leading them through a short FitDeck Mobile workout of 10 slides or so and get your folks motivated.
  5. Workout Reminder: FitDeck Mobile lives on your mobile and you live by your mobile. Use your calendar feature to schedule workouts during the week – when the alarm sounds you already have your workout right at hand.
  6. Ideas of your own: Do you have other creative ways that you incorporate FitDeck Mobile into your life? Please share them with FitDeck and they’ll make you famous.

FitDeck Mobile is Easy to use.

FitDeck Mobile uses one screen per exercise with no need to push a button to see an image or description.

Do I Need An Internet Connection for FitDeck?

No. FitDeck Mobile, lives on the device and requires no Internet connection – so you really can take it anywhere! Many competitors offer Web versions of their software which poses two significant problems: (1) If you are out of range of service, you simply cannot use the app; and (2) you will have to wait for each page to load.

Does FitDeck Require Special Equipment?

The FitDeck BODYWEIGHT workout program requires no special weights or equipment – so you can do it anywhere!

What Does FitDeck Cost?

FitDeckMobile is pretty inexpensive too. From what I could tell from their website, it’s about $7.95 per download.

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Sing Your Way to Better Fitness With Pam Peterson

Posted in Fitness, Stress Management, tagged , , , , , on February 13, 2010| 2 Comments »

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapists, Certified Wellness Coach, ACSM Personal Trainer

Yesterday I was at Gold Coast Whole Foods Market and got a fantastic 30-minute massage from Marcus Brent, one of my crew at our Working Well Massage chair station. Marcus’ massage had me so relaxed and feeling great I thought I’d grab a nice dinner. I went over to the hot food bar to look for some great eats and struck up a conversation with an interesting woman who was also waiting for the cooks to bring out some fresh pecan encrusted catfish (absolutely melt in your mouth yummy). Turns out, the woman is Pam Peterson, a fitness instructor, personal trainer and professional signer. And Pam has a new kind of exercise she’s created called ExerSong.

ExerSong is a combination exercise class and singing event!  In her one hour class, you can sing and move to your favorite songs, while increasing your strength, flexibility, endurance and balance through a well-rounded exercise program. Songs are customized to the group’s preferences (show tunes, pop, oldies, etc.). You also learn basic breath control and how to vocalize from the core. (Which really helps for those unexpected karaoke events!)

Pam teaches her ExerSong classes at the Indigo Studio at 309 W. Chicago Ave, Suite #300 on Saturdays at 9am and on Sundays at 10am.

Who IS Pam Peterson and Why Should We Take Her Classes?

Pam Peterson

Pam Peterson, ACE-Certified Personal Fitness Trainer, has facilitated profound change in her many dedicated clients for over 20 years. A staunch believer in the transformational power of physical strength and movement, Pam has shared her enthusiasm with many groups in corporate settings and fitness clubs, as well as one-on-one.

She was awarded Best Trainer in Chicago by HG Magazine, and continues to effect winning results in the health, appearance and positive mental attitude of her clients.

In addition to her fitness background, Pam is an accomplished singer and now runs Custom Cabaret, a company that gives you a musical revue, complete with Spoofs, favorite tunes and anecdotes about the honoree.

Pam told me she created the class to make exercise more fun, help people improve their cardio vascular fitness and get a great workout. Pam is not only committed to fitness but she’s committed to song and fun. If you are fighting the winter blues and want to belt out a show tune while you workout, try Pam’s class!

You can reach Pam for more info at 773-525-6414 or pam@pampetersonfitness.com

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Learn Tai Chi on Wii Fit? Or from “Kung Fu Master,” David Carradine

Posted in Fitness, Health and Wellness, tagged , , , , on February 7, 2010| 7 Comments »

Outdoor practice in Beijing's Temple of Heaven.
Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Unfortunately, Wii Fit does not have any Tai Chi training. At least,  not yet. Some of my clients are clammering for a tai chi module for Wii Fit, or even a separate Wii game with Tai Chi. At this time, however, if you want to learn Tai Chi, you’ll have to do it the “old fashioned way,” with a video or DVD.

What is Tai Chi Anyway?

According to the Mayoclinic: “Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion.

Tai chi has many different styles, such as yang and wu. Each style may have its own subtle emphasis on various tai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of tai chi.

The result of all this variation is that there are more than 100 possible movements and positions with tai chi, many of which are named for animals or nature. Regardless of the variation, all forms of tai chi include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm. The concentration required for tai chi forces you to live in the present moment, putting aside distressing thoughts.”

Read the entire article about Tai Chi from the Mayoclinic here.

David Carradine‘s AM & PM Tai Chi Workout for Beginners (1999)

One of the highest rankings videos for Tai Chi on Amazon is the David Carradine Tai Chi Workout.

While David Carradine is no longer with us, his Tai Chi routines are preserved on DVD and have great rewview. Plus who wouldn’t want to learn a martial art from an old friend, aka Kung Fu from the old television show of theh same name.

Here’s What Amazon Reviewers Say About David’s AM & PM Tai Chi Workout DVD:

• Both the Chi Engery Workout and this one include Arnold Tayam as the instructor. David Carradine does all the talking and the other students and the instructor follow along.

There are two 1-hour workouts on this DVD. The AM is really called Tai Chi for the Mind and can be done either in the AM or the PM. You work on your Chi Engergy similar to David’s other DVD called Chi Energy Workout. You start out with stretching to warm up your muscles, then you move on to the stances, Tai Chi Ball movements, and The 8 Moves of Chi Kung. You end your practice with Dan Tien Ball Rotation. It is a wonderful way to get in touch with your internal energies and is a very gentle workout for your body.

The PM workout is really called Tai Chi for the Body. Again, you could do this workout any time of day. You start out with stretching, move on to individual stances, and then it is put together in Combination and The Complete Form. I am still working on the individual stances and have begun working on the Combination, which ties all the stances together. I will wait to use the Complete Form segment until I feel comfortable with the movements.

You also get a wonderful meditation with David Carradine. I love his voice and even though it is a still picture on the TV during the mediation, it is okay since your eyes are closed. I lay down during the mediation, but you can also sit in a cross-legged position, or in a chair.

• I bought this DVD because I need to regain some agility and lose some weight. I limbered up after about two weeks. The weight loss will take longer, but I’m in no hurry. It is a good program for someone who has poor coordination and zero athletic ability, and hates to exercise.

• The tape is easier to follow than I expected. Following David Carradine’s voice is very soothing. My doctors have recommended Tai Chi for my arthritis, to help movement but also for the breathing and relaxing capabilities. Don’t get me wrong Tai Chi is difficult to learn because itself is very complex, but the tape is easier to follow than others I have seen.
Read more Amazon reviews here. Order the DVD from Amazon here.

Or go online and learn Tai Chi for free using this online program by Al Simon, here.

Check out this article on Wii Fit Plus and Tai Chi. No,  Wii has not added a Tai Chi module as of yet. But this article does show some Tai Chi moves and suggestions for using Wii Fit Plus to make movements similar to Tai Chi.

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Grab a Map and Find Your Way to Fitness and Fun with Orienteering

Posted in Fitness, Stress Management, tagged , , , on January 30, 2010| Leave a Comment »

An orienteer about to "punch" at a c...
Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Some  of my clients are active outdoorsmen and women. They hike, they backpack, they climb mountains. Now you can join them in a fun activity called Orienteering. In Chicago, the Chicago Area Orienteering is an active group whose members combine mental exercise with physical exercise. (Information below is from the Chicago Area Orienteering website here.)

What is Orienteering?

Orienteering is a sport that gets you off the roads and into the forest preserves in the Chicago area. It has been popular in Europe for many years and is just starting to be popular here in the US.

For a nominal fee ($10) you are given a detailed 5-color map of the forest preserve that is made by our club. You copy one of the five offered courses onto your map and pick up a Punch Card and a Clue Sheet. The Clue Sheet tells you exactly what natural feature you’re to look for inside each of the 100m diameter circles you’ve drawn on your map. You report to the start table for a start time and then you’re off into the woods, trying to find each of the control features of your chosen course where you punch your card, and return to the finish line in as short a time period as possible.

It’s a fast treasure hunt! Sometimes a compass is nice to use, but usually you can navigate using the features marked on the map, just as you would a street map.

Who Can Participate in Orienteering?

Orienteering is often called the “thinking sport” because it involves map reading and decision-making in addition to a great workout. Orienteering is a sport for everyone, regardless of age or experience. The competitive athlete can experience the exhilaration of running through the woods at top speed, while the non-competitive orienteer can enjoy the forest at a more leisurely pace. If you love maps, exploring, and the great outdoors, try orienteering.

Sounds Like Fun. How Do I Try Orienteering?

Just show up at one of the events. The Chicago Area Orienteering group always offers a free beginner’s clinic that will teach you what you need to know.

Are There Good Books on Orienteering?

A good beginner’s book is Orienteering: The Sport of Navigating with Map and Compass by Steven Boga. You can sometimes find copies at outdoor outfitters such as REI, or Dick’s Sporting Goods. It is also available at Amazon.com. Other orienteering books can be found there, and at orienteering suppliers such as GO Orienteering. But really, there is no need to do any prior study.  Just come to a meet. The best way to learn is by doing.

When Does the Orienteering  Day Begin

Most local meets begin at 9:30 a.m. on respective Sundays with a Beginners’ Clinic for first-timers. Master maps and registration are available too, so orienteers can be ready to go by the time first starts are handed out at 10 a.m. Meet fees are a reasonable $10 per person (and only $7 for CAOC members). Make sure you bring a whistle for emergencies.

Read more at the Introduction to Orienteering Page here.

2010 Schedule of Local Orienteering Events here.

Upcoming Orienteering events in February and March 2010:

Saturday February 20, 2010: Snowgaine! event info here.
Mississippi Palisades State Park

March 21 Madnaess #3, Country Lane Woods

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Beat the Winter Workout Blues with Wii Fit Plus

Posted in Fitness, Health and Wellness, tagged , , , , on January 26, 2010| Leave a Comment »

Wii Fit Plus
Image via Wikipedia

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

I’ve been using the Wii Fit on and off for the past year. I like the exercises overall. They combine video games with a little “Mii” avatar you design yourself.  The Wii Fit consists of a Balance Board which monitors your balance and weight, and a DVD of the Fit program. The Wii itself comes with the Wii Controller and Nunkucks which you use in some of the games.

Now Wii Fit Plus is out and I have to say it is an improvement over the original Wii. Wii Fit Plus includes all the same exercises, yoga, strength training, aerobic activities and balance games. PLUS it includes a set of about 20 new games and adds about 3 new exercises to the yoga, strength training and aerobic activities.

The strength training activities are well done. You get a “personal trainer” avatar that demos each exercise and counts out each set with you. The trainer offers encouragement and tips with each set you do.  As you progress through the program increasing levels of difficulty are unlocked.

The yoga poses are great and the balance board gives you a good indication of where your balance is off and how you need to move your body to be in better balance. While this does not substitute for live instructor as far as having someone watch you and correct subtle deficiencies in your form, the Balance Board does tell you when you are putting too much pressure on one leg over another or when you are leaning too far to one side.

The balance games are fun and silly. In one you are dressed as a penguin and you have to balance on an ice berg and jump up to eat fish as they fly overhead. Sounds silly, right? Well, it is, but it’s also fun. It really works your legs and teaches you to balance as you slide across the iceberg.

The Wii Fit also keeps track of your workouts. Wii uses a timer to let you know how many minutes of each workout you complete.  Some exercises take 1 minute, others like the stepping routine may take 5-6 minutes. Put em all together and you can design your own 30-60 minute workout. It also has a “locker room” in this new version of the game along with a program to let you customize your fitness routines and monitor your progress.

If you are a marathon runner or a serious athlete, you may think Wii Fit will be too easy for you. The aerobic portion may be. But since Wii does such a  good job of monitoring your posture and balance, even the most serious athlete can benefit from the feedback Wii Fit provides. PLUS, even serious athletes need to have fun and the Balance games are a nice break in your running routine.

Some of the new games I like are the Snowball fight where you throw snowballs at friend Miis and they fight back. The Rhythm Kung Fu game which is a step game that incorporates “Kung Fu” moves with a nice rhythm music background. The Island Cycling game is a game where you “bicycle” around the “island,” a course with flags you must ride by for points. You bicycle by stepping on the Balance Board. (This gives you a great calf workout!) The Bird’s Eye Bulls Eye is a fun “arm flapping” exercise. You squat and flap your arms up and down to control your “bird” as he/she flies over the sea and drops down on posts that have bulls eyes painted on them. A great exercise for computer users. If you feel silly doing this game then you aren’t flapping your arms fast enough!
Overall, Wii Fit Plus is a great indoor fitness game for those of you that say you don’t have time to workout. You can use Wii Fit in as little as 10 minutes and get some movement in your day. (Although ideally you want to get 30 minutes of exercise a day!

Check out some of the new games here.

Suggestions for Improvements for The Wii Fit Plus here.

Buy your Wii Fit Plus here at Amazon for $19.99 (Wii sold separately.)

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Get Up and Move Your Body Now to Prevent Disease!

Posted in Fitness, Health and Wellness, Workplace Wellness, tagged , , , , , , on January 21, 2010| Leave a Comment »

The Walkstation
Image by Scoobyfoo via Flickr

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

It’s all over the web today…too much seat time can hurt your heart, increase your risk for cancer, obesity and diabetes, according to a study published in Circulation: Journal of the American Heart Assn. Doctors from the Karolinska Institute and the Swedish School of Sport and Health conducted a study that shows that sitting too long, not just lack of exercise, can contribute to heart disease and other life threatening diseases.

Journalist, Michelle Fay Cortez, writes in “Sitting Is a Silent Killer, Swedish Medics Warn Couch Potatoes” from Bloomberg.com, “The more time people spend in a completely sedentary state, independent of the exercise they get at other times, the higher their risk of becoming obese, and developing diabetes, heart disease and cancer, the doctors wrote in an editorial in the British Journal of Sports Medicine. The dangers are greater still for people who do little exercise as it is, the authors wrote.

While many people think of being sedentary as lacking in exercise, this is more accurately described as the time when the body’s muscles get no activity, the doctors said. They cited an Australian study showing that each extra hour women spent watching television boosted their risk of developing a group of heart complications known as metabolic syndrome by 26 percent, regardless of what exercise they took.”

Read entire article at Bloomberg here.

Unfortunately, most people I know, especially “knowledge workers” have jobs that require us to sit for hours behind a computer.  So, what do you do? Tell your boss, hey, my job is killing me? Not likely. However, many workplaces are responding to such studies with Walk at Work programs. Or allowing staff to go to yoga or other workout classes at lunch. Or providing yoga classes or personal training sessions at work. Some companies provide employees with desks that move up and down to allow for standing. Some very progressive companies use Walk Stations for employees to walk while they work on their computers. Other companies provide regular massage to help increase circulation to your muscles. Massage therapists also provide stretches for sedentary employees.

How to Add More Movement to Your Work Day

You can incorporate more movement and less sitting into your workday yourself with these simple ideas:

1. Take the stairs when you can versus an elevator.

2. Walk up or down a few flights of stairs for a 5-minute break every few hours.

3. Do jumping jacks at your desk or, if that embarrasses you, in the restroom.

4. Do squats at your desk. Simply stand up, then barely sit, then stand, then barely sit. Repeat 5 or 10 times.

5. Do side bends at your desk. Do 3 sets on each side and hold each “bend” for 15 seconds.

6. Stand up, take a few deep breathes, then reach for the ceiling, inhale, exhale and sit down again.

7. Stand up and do arm circles.

8. Walk around the office-take a few laps!

9. Stand at your desk when you are on the phone. March in place for extra points!

10. Drink water at your desk in a sport bottle to keep the water cool and prevent spills. If you drink about 20 ounces every few hours your bladder will create a natural timer for you to get up and take a break!

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Where to Find Yoga Classes in Chicago

Posted in Fitness, Stress Management, Yoga, tagged , , , , on January 20, 2010| Leave a Comment »

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach,  ACSM Personal Trainer

Yoga Journal

I took my very first yoga class about 15 years ago at my local YMCA in Ann Arbor, Michigan. Yoga was not as popular at that time and when I moved to Chicago, I relied on fliers and word of mouth to find a yoga class I enjoyed. Now, like most things, the internet makes it so easy to find a yoga class!

If you are a yoga novice looking for your first class, or if you are new to Chicago and want to find a yoga group that fits your practice, check out Yoga Chicago. Yoga Chicago is a local magazine that has a complete directory of yoga classes in Chicago and surrounding suburbs. They also post articles and info about upcoming workshops and yoga oriented trips.

To view a list of classes in your area, click on this link here.

Read one of the interesting articles in the current issue of Yoga Journal, “Neuroscience, Hatha Yoga and Creativity: A New Paradigm for Teaching” by By Michael McColly. Click here to read his article.

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