THE BACKBONE OF A GOOD LIFE

KEEPING THE SPINE AGILE PLAYS A MAJOR ROLE IN MENTAL AS WELL AS PHYSICAL HEALTH – WE’VE GOT TO KEEP MOVING! HERE’S HOW

ByDR JESSIE ASKEW

Movement of the body and associated benefits for overall health is well known. Lesser known advantages include benefits for our mental and brain health – a vital component of living well in these unprecedented times.

The vast majority of stimulation and nutrition to the brain is generated by movement of the spine, according to Dr. Roger Sperry, American neuropsychologist and neurobiologist, and 1981 Nobel laureate.

“Better than 90 percent of the energy output of the brain is used in relating the physical body in its gravitational field,” Dr. Sperry said. “The more mechanically distorted a person is, the less energy available for thinking, metabolism and healing”.

Today, rather than “working from home”, most of us are more likely “living at work”. Seated posture can have a big part to play in how we feel and function, considering most people are doing this far more during COVID lockdowns than during the previous typical 9-5 working day. Posture and long-term health outcomes have a huge correlation. In a study published in the Medical Journal of Spine in 2005 by a team of doctors headed by American Dr. Steven Glassman (who specialises in adult and pediatric spine deformity), the posture of 752 subjects was measured using full spine X-rays.

Researchers took measurements from the base of the neck to the top the pelvis and the findings were astonishing. All measures of health status showed a lower score as posture decreased. Meaning - those with poor posture had lower measures of overall health status.

Even minor forward head posture was shown to be decrease breathing ability and heart rate health, increase pain and disability and all health markers worsened as the posture deviations increased. Movement and posture of the spine is vital in ensuring we remain physically and mentally strong.

Here are five ways we can assist our movement and posture while at home:

BUILD MUSCLE Gym and fitness studio attendance is restricted (and many people simply want to avoid potential risks of COVID exposure) but there is a plethora of home workouts available for everyone.

Muscle health directly relates to stronger bones and is proven to increase both longevity and our quality of life as we age.

Large postural muscles, that allow us to hold our body upright, are under strain when we sit and are usually the tightest when we have sat too much. Think tight shoulders, sore and stiff hip flexors, weak glutes.

Luckily, all these muscles are easy to train. These are our compound movements - squats, lifts, push-ups and pull-ups, deadlifts, rows and overhead presses.

Set yourself a daily goal of doing 10 of each of the ones that you can and challenge yourself by adding weight gradually. For example, pull two tins of canned veggies or fruit out of the pantry, hold your tummy strong and push them over your head. You can try adding in a squat to utilise your upper and lower body at the same time.

GET YOUR HEART RATE UP Outside cardio is perfect, as oxygen and Vitamin D are both beneficial for changing mood and improved sleep. If you are lucky enough to have a treadmill, cross trainer or rowing machine hidden in your garage then dust it off! As Dr. Sperry found in his research, movement maximises nutrition to the brain and has been shown to make us more productive.

The base of the brain is called the cerebellum and is recharged by movement. This means the longer we are chained at our computers, the more tired we are. The more we slump towards our screens, the less productive our brain becomes.

Take a break every day to get out, move and be upright. Attempt to keep your heart rate in a 60-70 percent maximum range. Your maximum heart rate equates to 220 minus your age. Cardio also extends to what is known as lower-load cardio. Gentle walking, riding a bike, yoga or Pilates are all great ways to raise your heart rate without damaging your joints.

CORE STRENGTH The core is a group of muscles that stabilises and controls the pelvis and spine, thus influencing how we can move our legs and arms and minimises damage to our spine or limbs.

Core strength is less about power through movement, and more about the subtleties of being able to maintain the body in ideal postures and positions. This allows us to unload the joints and promote an ease of movement and to preserve mobility into later life, hence preventing injury.

We automatically think of sit-ups and building a six-pack as core strength. However, it is completely separate muscles that link to the pelvic floor. A good core program relies less on boring repetition of exercises and focuses more on awareness. STRETCH, STRETCH, STRETCH seated position and tightens our frontal muscles to headaches and migraines are all linked to too much

Pilates or yoga are wonderful to learn how to engage your core and then ensure it is activated during any activity – whether it be walking, driving, standing, sitting or exercise.

STAND UP! Research supports standing desks for productivity, better postural fitness and less spinal pain. If you have a standing desk at work but not at home, why not replicate one? Raise your monitor to eye level. If using a laptop, invest in a separate keyboard.

If you are sitting, get up every hour. It takes two minutes of movement during the hour of sitting to counteract the damage. Set an alarm on some of those compound movements. Why not see how many squats you can do in two minutes? If you are hot-desking or having to use your dining table as an office, sit at the front of your chair. Perch so that your knees sit lower than your hips to maintain your balance.

Did you know dogs stretch over 37 times a day? Humans, on the other hand, average a stretch less than once per week. Sitting for long periods freezes our frame into a make our posterior muscles sore. This results tight upper shoulders, stiff legs, tight hamstrings, rolled-forward shoulders and headaches from tight neck muscles. A lack of mobility of our body also increases our risk of injury. Torn rotator cuff muscles, hip flexor strain, hamstring tears, weak glutes, spinal disc problems, your phone to go off once an hour and do

sitting and not enough stretching.

The message?

Take Care For those not used to strenuous physical activities, as well as individuals aged 45 and over, it's important to consult a doctor before starting an exercise routine. As with any exercise program, if during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional.

Dr Jessie Askew completed her masters in clinical chiropractic in 2010, and has since invested many postgraduate hours studying paediatric development and pregnancy care. She received her first adjustment as a child and has been receiving regular chiropractic care ever since. For the past 15 years, she has been passionate about providing care for people of all ages.

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