1. Stretching and Strengthening

2. Overview Chronic Pain Work Related Activities and Chronic Pain
Preventing Chronic Pain
Exercise Recommendations
Exercise Demo

3. “Sitting is the new Smoking”
Studies have found that the more hours a person remains sedentary (sitting and standing still included) can lead to a greater risk of developing diabetes, heart disease and other conditions. Today we are going to focus on the effects of sitting on chronic neck, back and shoulder pain.

4. Chronic Pain Quick Facts
Chronic pain affects 100 million Americans each year
In 2010, chronic pain cost on health care ranged from $560 to $635 billion dollars in the US
Low back pain is the most common chronic pain, followed by severe headache or migraine pain, neck pain and facial ache or pain
Define chronic vs. acute pain – persistent pain that lasts weeks, months or even years. May be a result of acute injury, or an ongoing cause (cancer, arthritis, etc) or in the absence of past injury or evidence of body damage.
Institute of Medicine (IOM) – 100 million Americans affected by chronic pain (compared to 25.8 million Americans for Diabetes, 16.3 million for Coronary Heart Disease, 7 million for stroke and 11.9 million for cancer)

5. Sitting and Chronic Pain
Strained neck: If most of your sitting occurs at a desk at work, craning your neck forward toward a keyboard or tilting your head to cradle a phone while typing can strain the cervical vertebrae and lead to permanent imbalances.
Sore shoulders and back: The neck doesn’t slouch alone. Slumping forward overextends the shoulder and back muscles as well, particularly the trapezius, which connects the neck and shoulders.
Inflexible spine: Spines that don’t move become inflexible and susceptible to damage in mundane activities, such as when you reach for a coffee cup or bend to tie a shoe. When we move around, so disks between vertebrae expand and contract like sponges, soaking up fresh blood and nutrients. When we sit for a long time, disks are squashed unevenly and lose sponginess. Collagen hardens around supporting tendons and ligaments.
- Washington Post, “The Health Hazards of Sitting” (2014)

6. Exercise Recommendations
American College of Sports Medicine

7. Recipe to be Fit Cardio: 20-60 minutes (3-5 days / week)
Strength: 30 minutes ( 2-3 days / week)
Flexibility: 5 minutes (after each workout)
Recipe for

8. Why Strength Train? Improve balance and prevent injury
Increase metabolism by increasing RMR
Boosts energy levels, improves your mood
Supports bone regeneration, prevents osteoporosis
Build lean muscle and decrease body fat
Lean muscle takes up less space then fat does and also burns more calories = higher metabolism and looser fitting clothes
Your RMR is the amount of energy (calories burned) that is required for your body to function at rest all day
Strength Training will help increase your metabolism and speed up your RMR
This is because it takes your body more calories to maintain muscle than it does to maintain fat
For about every 1 lb. of muscle you gain, your RMR goes up calories!

9. ACSM Strength Training Recommendations
Week 3
ACSM Strength Training Recommendations
For novice to intermediate training, use free-weight and machine exercises.
Train each major muscle group two or three days each week using a variety of exercises and equipment.
Wait at least 48 hours between resistance training sessions.
For advanced strength training, include free-weight exercises, with machine exercises used to complement the program needs.
Do 2-4 sets of each exercise to improve strength and power.
Do 8-12 repetitions improve strength and power.
Do repetitions improve muscular endurance.

10. Effects of NOT Strength Training
“Use it or lose it!”
Muscle mass naturally diminishes with age
Increase in body fat, decrease in lean muscle tissue
If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body, but strength training can help you preserve and enhance your muscle mass — at any age

11. What is Cardio?
An activity that raises your heart rate for a duration of time.
Low intensity or high intensity.
It will condition your heart and lung capacity.
It should be difficult for you to speak during cardio activity.

12. ACSM Cardio Recommendations
Week 3
ACSM Cardio Recommendations
Frequency
3 to 5 days a week
Time
20-60 min of continuous or intermittent aerobic activity.
Gradually increase time, frequency, and intensity to reduce injury risk.
Adults should get at least 150 minutes of moderate-intensity exercise per week. 
This can be met through minutes of moderate-intensity exercise (five days per week) or minutes of vigorous-intensity exercise (three days per week).
Complete one continuous session or multiple shorter sessions (of at least 10 minutes)  
Gradually increase time, frequency, and intensity to reduce injury risk.
Any activity is better than none!
*American College of Sports Medicine

13. Demo- Exercises You Can Do Anywhere
Include stretches that can be done at the desk/office space in work clothes. Go through exercises that can be done to strengthen core to help prevent chronic pain from work posture/situations. This can be demonstrated and then provided to the audience in handout format to be done outside of the office.

14. Body Weight Exercises Push-ups Squats Lunges Step-ups Tricep Dips
There are plenty of effective body weight exercises that can be done at home!

15. Combination Moves
Use multiple muscle groups to increase your calorie burn, strengthen your core, and help improve balance
Lower body move with an upper body move

16. Plyometric Exercises Jumping or power moves
Increases muscular power and explosiveness
Improves cardiovascular endurance
Prevents bone degeneration
Push up
squat jumps
lunge jumps
skaters
burpees and burpee variations

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