Whether you exercise or not, this tip can help prevent cancer, Part II

November 25, 2011 By: Lynne Brick

In part I, I discussed that even though you may get 30 minutes of cardio every day, if you spend the rest of your day sitting, you may be at higher risk of developing cancer. Recent research is indicating that sitting for prolonged periods of time increases your risk of colon cancer, endometrial cancer and ovarian cancer.  If you sit continuously for one hour, you are sitting too long!

What’s the solution? Move every hour.  In part I, I demonstrated 4 moves you can do once an hour: reverse flies with a rubber band, tricep kick-backs with rubber tubing, become mobile with your mobile, and do 10 minute standing meetings. Here are four more moves you can do to help you to move from your seat onto your feet to complete your eight hour work day:

• Walk on your heels.    When you move away from your desk, walk on your heels.  This move helps to stretch your calf muscles.  Especially important for women who wear heels. Instead of sending an email to your co-worker, walk on your heels to their office to have a face-to-face conversation!
• Stretch your chest.   The strong pectoral muscles of your chest over-power prefect posture which could lead to neck, shoulder and back pain.  Place your hands behind your head, with your elbows bent.  Open your elbows wide.  Or simply open your arms to the side and press back.  Point your thumbs down to the floor as you lift your chin high.  Why?  Because your thumb-bone is connected to your chin-bone! Hold for 3 seconds and repeat 10 times.
• Flamingo stand.  One of the best moves you can do any time, anywhere is stand on one leg.  Stand up and position yourself close to a desk or sturdy chair.  Lift one leg with your arms at your side or raised to help your balance. Hold for 30-60 seconds.  Reverse other leg.  If balance is an issue, gently hold onto the desk or chair.  This move helps improve your balance, improves the internal stability and muscular strength of your hips.  For a challenge, close your eyes as you balance!
• Desk push-aways.  One of my favorite exercises.  Stand up and place your hands shoulder-width apart on the edge of your desk.  Place your feet on the floor so that your body is a straight plank from your head to your toes. Bend your elbows, allowing your chest to press within 2-4 inches to the desk.  Push your chest away to return to your starting position.  Do 20-40 reps.  Looking for a challenge? The closer you are to the floor, the more challenging the move.

Please share the good news of how moving a little every hour can make a huge difference in preventing cancer. Please also share any moves you use at work or home to help get you off your seat. Thank you!

You Go Girl!
Lynne Brick, RN

• Last week’s question: What are signs of depression?  Sadness, loss of energy , feelings of hopelessness or worthlessness, loss of enjoyment in things that were once pleasurable, difficulty concentrating, uncontrollable crying, difficulty making decisions, irritability, increased need for sleep or insomnia, weight loss or weight gain, plus more.
• This week’s question:   What is the atypical depression?

Thought for the day:  “It isn’t where you come from. It’s where you’re going that counts.”- Ella Fitzgerald

Sources:
www.lynnebricks.com
USA Today.  Hellmich, Nanci. “Get up! Sitting linked to cancers”.  November 3, 2011. pg 3A