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Pain Free AthleteImagine participating in your sport at a higher level and with less fear of injury created by increased body confidence and a holistic training strategy that supports continued wellness. I blend posture alignment, sports coaching, movement technique, wellness coaching and strength and conditioning to help you prevent injury and overcome physical limitations.

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Man on Fit Ball
Take Care of Yourself: Think MOVE!
Personal Wellness

Guest Blog by freelance writer-editor Denise Sessions, Cool Breeze Writing and Editing Services.


I was really surprised when I heard that prolonged sitting, such as at my desk job, put me at risk for certain diseases. I thought I was doing what I needed by working out every day to not only maintain endurance for bicycling but also to prevent diseases such as diabetes and obesity. I was also surprised when a fitness survey labeled me sedentary because I had a desk job. Sedentary, me?


Katy Bowman, author of the book Move Your DNA: Restore Your Health through Natural Movement,i told Reutersii: “Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day… You can't offset 10 hours of stillness with one hour of exercise."


What Are the Health Effects of Sitting?

Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, and author of the book Get Up! Why Your Chair Is Killing You and What You Can Do about It,iii has dedicated a good part of his career to investigating the health effects of sitting.iv Organ damage, brain damage, posture problems, muscle degeneration, and leg disorders are some of the negative health effects. When you’ve been sitting for a long period of time, a number of molecular cascades occur. For example, within 90 seconds of standing up, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol—which are mediated by insulin—are activated. Your body was designed to be active and on the move all day long.


Why Exercise Really Is the Best Medicine

I am shocked that so many people do not exercise at all. In a lecture in Santa Fe, NM, Harvard professor and evolutionary biologist Daniel Lieberman, explained “Why exercise really is the best medicine.” He said that “many lines of evidence indicate that the evolution of human hunting and gathering was made possible by a suite of adaptations that transformed our ancestors into superlative endurance athletes. … An evolutionary perspective offers crucial insights for figuring out how to help people prevent illness and promote good health.” In his book The Story of the Human Body: Evolution, Health, and Disease,v Lieberman says that we may not avoid disease by exercising and people who do NOT exercise have a much greater risk of dying from chronic, preventable diseases.


What You Can Do About It

Pedometers and activity counters seem to be the rage today. Consider getting a pedometer and set a goal of 7,000 to 10,000 steps a day (which is just over three to five miles, or 6-9 kilometers). It can go a long way toward getting more movement and less sitting into your life. This should be over and above any exercise regimen you may have. Tracking your steps can also show you how simple and seemingly minor changes to the way you move around at work can add up. You can motivate yourself by tracking your activity, for example:

  • Walk across the hall to talk to a coworker instead of sending an email

  • Take the stairs instead of the elevator

  • Park your car further away from the entrance

  • Take a longer, roundabout way to your desk

Figure out ways to get more activity and make your own list. Consider for example:

  • Drop a dozen paper clips on the floor and pick them up one at a time

  • Take short breaks every 15 minutes and do a couple of stretches

  • Sit on a fitness ball instead of a chair


I’ve been using a pedometer for over a year now. I make sure that I get a minimum of 7,000 steps as recommended by a workplace health-promotion program that gives incentives for keeping active. I just noticed that the recommended 7,000-step minimum should be over and above my regular workout. I’ve got work to do and I am very happy to have the additional challenge.


i Bowman, K., Move your DNA: Restore Your Health through Natural Movement, 2014, Propriometrics Press

iiReuters September 29, 2014

iii Levine, J.A.,Get Up! Why Your Chair is Killing You and What You Can Do About It, 2014, Palgrave MacMillan

iv Mercola, J., “Here’s What Sitting Too Long Does to Your Body,” Peak Fitness web site (, May 8, 2015

v Lieberman, D.E., The Story of the Human Body: Evolution, Health, and Disease, 2014, Pantheon


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