Back to school tips: Are your kids practising these healthy habits in school?

Back to school tips Mount Waverley Chiropractor

Back to school tips. Starting the school year many of our young patients or children of our patients will pack their books, polish their shoes and head back to school, ready for the year ahead. However, kids don’t often think about the impact that common classroom activities like sitting in a classroom, carrying a heavy bag and excessive screen time can have on their overall health and wellbeing.

As part of the Australian Chiropractors Association’s Back to School campaign, Waverley Chiropractic Centre here in Mount Waverley is encouraging Aussie kids to adopt positive spinal health habits.

These habits include:

  • Carrying a backpack correctly with both straps, adjusting it to the correct height and ensuring only the essentials are packed, with heavier items to the back of the bag to reduce weight.
  • Maintaining good posture when sitting in a classroom by keeping their shoulders back and relaxed with both feet firmly on the floor.
  • Trying to reduce recreation screen time to two-hours every day.
  • Eating a balanced, healthy diet and staying hydrated, helping kits to keep kids active in the playground and alert in the classroom.
  • Getting enough physical activity is key for a child’s wellbeing, so as a guide, kids should try and get at least 60 minutes of physical activity daily.

Let’s help kids practise these positive spinal health habits this back to school season and all year round.

I welcome you to make an appointment for more advice and assistance on implementing these positive health habits into your child’s daily activity.

We are even able to assist with fitting your child’s backpack to suit their current level of development. Contact us at Waverley Chiropractic Centre to book your appointment.

For more information on these tips and the Back to School campaign, visit backtoschool.org.au  

Spring back into shape

Spring has finally sprung! As I write today here in Glen Waverley at Waverley Chiropractic Center looking out over Springvale Rd towards the Victorian Rehab Centre, it’s a beautiful spring day in Melbourne. And so with this weather it’s a perfect time to get your back, back into shape!

For back pain, neck pain, arthritis or any kind of spinal pain walking is a great way to start. Your spine loves movement but with everyday stresses, work, study, driving etc we just don’t spend enough time moving ie walking. We are bound to our seats which not only may lead to back pain, neck pain and headaches but can also lead to poor posture and in particular, forward head posture.

So let’s get moving! It’s free and will be of great benefit to your health. For more tips ring 88395364 or check out www.waverleychiro.com.au and our facebook page https://www.facebook.com/waverleychiropractic/

Get Moving to Keep Young

Sitting too long is no good. And exercise is good for us. We all know this and it’s something that Dr Shaun from Waverley Chiropractic Centre explains to every patient, old or young. New research from Brigham Young University is telling us exactly how much exercise impacts the aging process on a cellular level. Now that’s good to know!

It all comes down to tiny proteins called telomeres. Theses are the end bits of our chromosomes. “Each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres [1].”

The study, lead by exercise science professor Larry Tucker, found that people who maintained consistently high levels of physical activity had significantly longer telomeres than those who were sedentary or even moderately active. At the extreme end of the comparison (i.e. Those with very high levels of physical activity vs. those who were sedentary) this amounted to 9 years difference in telomere length [2].  Between those who were highly active and those who were moderately so, the difference was a lesser but still hefty 7 years.

“Just because you’re 40, doesn’t mean you’re 40 years old biologically,” Tucker said. “We all know people that seem younger than their actual age. The more physically active we are, the less biological aging takes place in our bodies [1].”

What kind of activity? The study used benchmarks of 30 minutes jogging for women, and 40 minutes jogging for men, five days a week [1, 2].  Although the exact mechanism for the preservation of telomeres has not yet been pinpointed, Tucker speculated it could be tied to inflammation and oxidative stress.

“Previous studies have shown telomere length is closely related to those two factors and it is known that exercise can suppress inflammation and oxidative stress over time.

“We know that regular physical activity helps to reduce mortality and prolong life, and now we know part of that advantage may be due to the preservation of telomeres,” Tucker said. [1]”

The study is the second published this year that linked telomere length with physical activity levels. Researchers at the University of California (San Diego) School of Medicine looked at elderly women who sit for more than 10 hours a day [3]. They found these women to have cells that were “biologically older by eight years compared to women who are less sedentary [3].”

“Our study found cells age faster with a sedentary lifestyle. Chronological age doesn’t always match biological age,” said Aladdin Shadyab, PhD, lead author of the study with the Department of Family Medicine and Public Health at UC San Diego School of Medicine [3].”

Their benchmark for physical activity varied somewhat from that used by Tucker and his colleagues. Shadyab et al used 40 minutes of moderate to vigorous physical activity per day as their research parameter.

The study looked at nearly 1,500 women aged between 64 and 95, as part of a larger longitudinal study looking at determinants of chronic disease in postmenopausal women.

“We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day, the national recommended guideline,” said Shadyab. “Discussions about the benefits of exercise should start when we are young, and physical activity should continue to be part of our daily lives as we get older, even at 80 years old.”

So the answer for youth is very simple: get moving every day! It may keep you nearly a decade younger than your biological age, even on a cellular level.

References:

[1] “High level of exercise linked to nine years of less aging at the cellular level,” Medical Express, https://medicalxpress.com/news/2017-05-high-linked-years-aging-cellular.htmlretrieved May 15, 2017

[2] Tucker L (2017), “Physical activity and telomere length in U.S. men and women: An NHANES investigation,” Preventive Medicine (2017). DOI: 10.1016/j.ypmed.2017.04.027

[3] “Too much sitting, too little exercise may accelerate biological aging: study,” Medical Express, https://medicalxpress.com/news/2017-01-biological-aging.html retrieved May 15, 2017

Exercise just 20 minutes good for your back

Following on from 2 recent blogs on inflammation and exercise comes this research found in Brain, Behaviour and Immunity which suggests that just a little bit of exercise has health benefits.

The study found that just 20 minutes of exercise helps to fight inflammation in the body.

47 people walked on a treadmill briskly for 20 minutes and blood samples were analysed before and after. The researchers found that this amount of exercise reduced inflammatory markers in the body.

Previously I’ve spoken about research that suggested chiropractic care for lower back pain reduces inflammatory markers and how just exercising on the weekend can be of benefit. So this study kind of combines the two!

Again the key here is to just do some exercise, no matter how short it is. We’re all stressed for time these days however just a little bit of exercise can impact your health in a good way. Get exercising!

Reference

Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Stoyan Dimitrova,  Elaine Hultenga, Suzi Honga. Brain, Behaviour and Immunity. Published online 21 Dec 2016.

Weekend Exercise Not Bad

Great news for all those weekend warriors, who find it hard to exercise regularly through the week. Glen Waverley chiropractor, Dr Shaun Beovich from Waverley Chiropractic Centre reports on recent research that suggests that weekend-only exercise is almost as beneficial as doing it every day.

As a Chiropractor, Dr Shaun has always encouraged exercise for his patients suffering from back pain and neck pain. Your spine loves movement! However with the busyness of today we often struggle to fit in the time to exercise through the week and then try and make up for it on the weekend. Is this good enough?

A recent study of 64,000 people seems to suggest that moderate occasional exercise is almost as good as regular exercise. Of course to be exercising regularly is the ideal however if you can only get out and exercise on the weekend your heart still benefits!

The results showed that the risk of all-cause mortality was 30% lower in adults who did at least some regular exercise (which includes weekend warriors!).

So a good long bike ride, or some kind of sport, at the weekend is enough to stop you from dying early. A little is a lot better than nothing.

Ok, so get going! The new year is young, resolutions still fresh in the mind…get exercising. Good for your back but also your overall health. Check out www.waverleychiro.com.au for more and our youtube channel.

 

Reference

JAMA Intern Med. Association of “Weekend Warrior” and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality. Gary O’Donovan, PhD; I-Min Lee, ScD; Mark Hamer, PhD; et al. Published online January 9, 2017. doi:10.1001/jamainternmed.2016.8014