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Move more, sit less. While you're there, eat well and sleep more. Three things. Better life. Fact
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The European Committee for Standardization (CEN): To reassess the technical spec relating to school chairs & following further scientific research into how school furniture can affect children’s he...

The European Committee for Standardization (CEN): To reassess the technical spec relating to school chairs & following further scientific research into how school furniture can affect children’s he... | MoveMore | Scoop.it
The Standard currently proposes that the permitted inclination of a chair seat for use in educational institutions could slope backward by minus 5...
Anja's insight:

Worth a closer look, I'd say. Could save quite a lot of money in the long run! 

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Lyrical Learning, & Why We Learn Habits Wrong : zenhabits

Anja's insight:

Recently considered giving something up or picking up a good habit? 

 

Apparently, It takes six steps to learn a song and only one to four steps to fail forming a new habit (a habit that doesn't form itself, i.e. one that is good for you). Remember to keep going to form a new habit, just like you would when learning a new song.

 

Happy singing. 

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5 Companies Helping to Fight the After-Thanksgiving Day Bulge

5 Companies Helping to Fight the After-Thanksgiving Day Bulge | MoveMore | Scoop.it
The holidays are a time for giving thanks, being around family, and stuffing our faces. It's also an unwelcome time of weight gain for many.
Anja's insight:

Here are some US companies that are going to do well out of the expected consequences of festive debauchery of the culinary kind, aka post-holiday fallout. 

 

It may well have started around 125,000 years ago that people huddled around the fire to cheer each other up during long winter months. Over the millennia, traditions and cultures may have shaped a large variety of festive events (http://en.wikipedia.org/wiki/List_of_winter_festivals), yet, fundamentally, we are still huddling around a fire to cheer each other up during long winter months. Some features have changed, a little, over time: many a Westerner's holiday season revolves around the stove (a place of warmth and calm, of well-deserved solitude at times. At least the turkey does not talk incessantly, like aunt Agatha does), the TV (who needs a fire if you have one of those?), the mince pie (after even UK celebrity chef Heston Blumenthal struggled to force "a new twist" onto the classic pastry, new half-breeds such as the gingerbread mince pie are being judged by adventurous palates this season), and red wine at varying prices, temperatures and strengths. 

 

The common thread during the holiday season is the fierce determination of well-meaning hosts to force upon us billions and billions of extra calories in varying guises, which we gulp down at a speed as if to outrun the body's calorie counter - if the body can't keep track then maybe the weight gain won't be so bad...

http://en.wikipedia.org/wiki/Christmas_and_holiday_season

 

So, everyone's happy. Pre- and post-holiday business is booming, everyone is happy huddling around the tills first, the fire / TV second, and finally around the gym equipment in January, and the winter months won't seem all that long.

 

So, if I may, there is just one thing I would suggest we change: get aunt Agatha to adopt this slightly weird thing called MINDFUL EATING. She will talk less because she's chewing more. The one downside might be that she'll be just a tiny bit smug come January, because she won't have gained an ounce, having savoured every mouthful of the delicious food, and stopped when she was full. 

Maybe it’s worth a closer look and a try? Here just a few examples from the web:

http://youtu.be/tYDXQQBojk8

http://youtu.be/6tw93IgfL0U

http://youtu.be/guXTS1YFf-0

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How do you get faster?

How do you get faster? | MoveMore | Scoop.it
Runners are always looking for ways to get fitter and faster, and we have a surpassing faith in the ability of training programs to help us.
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Squat your way to a free Metro ride

Squat your way to a free Metro ride | MoveMore | Scoop.it

An unorthodox new method of paying for a Metro ticket has been introduced in Moscow....doing squats in return for a free underground ride.

Anja's insight:

Now, that's quirky! Where are the health & safety officials, where is the accident and injury waiver form to sign, where is the alternative option for those less mobile, to avoid discrimination...??  It's quite tiring, too. Just did 30 squats, just to know what it's like. I'm sweating and puffing, and my muscles are hurting (I was trying to copy the funny squats the journalist is doing). This should make for a few sweaty people on the Moscow underground, but also for a few people who feel a little bit more alive than they'd normally do after descending into the belly of the underground network.

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Take Action – Project Wild Thing

Take Action – Project Wild Thing | MoveMore | Scoop.it
Anja's insight:

How absolutely brilliant - swap some screen time for time outside (but not the Project Wild Thing film screen time, of course ;)

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The Hunger Games fitness workout

The Hunger Games fitness workout | MoveMore | Scoop.it
As we get ready for the second installment of The Hunger Games, we now have a new fitness regime to help us train like a tribute
Anja's insight:

Fitness Playground are doing a great job at taking your mind off the hard work while making you work harder... Luckily, there is no age limit to "train like a Tribute". So much fun! http://fitnessplayground.co.uk/


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Standing - Hazards Magazine

Standing - Hazards Magazine | MoveMore | Scoop.it
Hazards magazine and WHIN (Workers' Health International Newsletter) provide occupational health and safety information, facts and features for the benefit of workers and their representatives.
Anja's insight:

There are people who suffer because they sit too much at work. There are people who suffer because they stand too much at work. And then there are potentially seriously unhealthy jobs. "Ouch!" stickers seem like a brilliant idea for anyone, though. http://www.hazards.org/diyresearch/bodymapping.pdf ;

 

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Keeping it safe on planes and trains

El uso de dispositivos móviles para ocio o trabajo puede aportarte grandes beneficios siempre que adoptes hábitos saludables al utilizarlos, como una postura...
Anja's insight:

Great little video showing how to reduce the risk of injury when using a laptop en route. 

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How To Turn Your Run Into A Meditation

How To Turn Your Run Into A Meditation | MoveMore | Scoop.it
By Headspace Running most certainly has its benefits: It's good for our hearts and our heads.
Anja's insight:

Ealing Half Marathon in London is a great event. It was made special because friends and Serpentine runners were running it, too, and friends came out to support. Also, there were a couple of "firsts" for me at this race: before the starter horn went off, I asked myself "what would it be like if I could just go for it this time, without worrying about anything?". Also, I tried to meditate while running. Out of he many steps in this article, I only tried to apply a few: focus on my breathing, focus on how my body felt, and focus on how my foot touched the ground with every step. This worked quite well in the first half, then I got a bit too tired and easily distracted. All in all a brilliant day, and a special run. 

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Das „reizende Büro“ - Haltungs- und Bewegungsförderung

Das „reizende Büro“ - Haltungs- und Bewegungsförderung | MoveMore | Scoop.it
Anja's insight:

The Google translation of this page should be fun.

A trampoline at work. Obviously.  

 

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How to Sit Less; Move More

How to Sit Less; Move More | MoveMore | Scoop.it
Sitting a lot contributes to weight gain. Not just total time spent sitting, but uninterrupted sitting especially. But do you know why? And how to work in movement breaks?
Anja's insight:

Move more - tips galore

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Paris: New Life for Old Metro Stations

Paris: New Life for Old Metro Stations | MoveMore | Scoop.it

All photos by NKM Populist, or a bit far out? A candidate in the upcoming mayoral election in the French capital has recently presented several concepts for the resurrection of decommissioned Metro stations

Anja's insight:

I like the idea of swimming in a Paris ghost station. Would it be greedy to suggest a 100 m pool?

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Feed Lots

Feed Lots | MoveMore | Scoop.it
Anja's insight:

Visit the home of feed lots!  

 

You'd almost want to go there when you see this friendly introduction http://vimeo.com/59857274 and the stunning images of massive waste lagoons by Mishka Henner: http://inhabitat.com/mishak-henners-apocalyptic-photos-show-how-factory-farming-is-destroying-the-american-landscape/mishak-henner-feedlot-photography-2/?extend=1

 

But then, maybe it's better to leave the animals in peace while they work on the beautiful marbling of fat in their muscles. 

http://en.wikipedia.org/wiki/Feedlot

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Read This and Your Children Will Thank You

Read This and Your Children Will Thank You | MoveMore | Scoop.it
You don't have to be the right weight to be healthy. It is perfectly okay to be overweight, as long as you are active and fit. This may sound like a bold and shocking statement but research shows that far more people die of inactivity than obesity.
Anja's insight:

There may be barriers, but on the whole, it is easy for the majority of grown-ups to get walking - by themselves, or by joining a walking group. Here are some options in the UK:

http://www.theguardian.com/travel/2012/apr/13/walking-for-health-scheme-london; ;

http://www.getwalking.org/; ;

http://www.walkingforhealth.org.uk/


A pedometer can be useful to get an idea of the number of steps walked per day. Shop for a cheap pedometer (makes a great stocking filler, too!), or get something more snazzy, like a fitbit.


Many kids don't have access to green open spaces, sadly...http://www.huffingtonpost.co.uk/david-bond/child-poverty-childhood-obesity_b_3858850.html


What are your walking options? What is holding you back? What comes back if you google walking and the name of your local area? Remember to keep it safe and wrap up warm! 

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The 'mule women' of Melilla

The 'mule women' of Melilla | MoveMore | Scoop.it

They are known as the mule women of Melilla. Everyday they carry heavy loads across the border between the Spanish enclave and Morocco - if the women can carry them, they can be imported into Morocco duty-free.

Anja's insight:

While Russia Olympic organisers are rewarding Moscow underground users for a bit of physical exercise with a free ride in a PR stunt (see scoop: http://www.bbc.co.uk/news/world-europe-24873180) to remind us of the importance of fitness, the porteadoras at Barrio Chino risk their health and even their lives to feed their families by carrying loads of 60kg or more across the border between the Spanish enclave Melilla and Morocco. A win-win situation? Traders do not have to pay duty, and the woman can earn a living. At what risk, and at what price, though...

 

How about organised "fitness holidays" in Melilla - rather than swinging a kettle bell on a beach, strong fit people in search of an "adventure" could go to Barrio Chino and help out a porteadora for a day...?

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Standing orders

Standing orders | MoveMore | Scoop.it

WINSTON CHURCHILL knew it. Ernest Hemingway knew it. Leonardo da Vinci knew it. Every trendy office from Silicon Valley to Scandinavia now knows it too: there is virtue in working standing up. And not merely standing. ...

Anja's insight:

Quoting from the article: "...Though all organisms tend to conserve energy when possible, evidence is building up that doing it to the extent most Westerners do is bad for you ... That, by itself, may not surprise. ... What is surprising is that prolonged periods of inactivity are bad regardless of how much time you also spend on officially approved high-impact stuff like jogging or pounding treadmills in the gym. What you need as well, the latest research suggests, is constant low-level activity. This can be so low-level that you might not think of it as activity at all. Even just standing up counts, for it invokes muscles that sitting does not...."

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Scientists Discover the Reason We Need Sleep

Scientists Discover the Reason We Need Sleep | MoveMore | Scoop.it
For the first time ever, scientists have found one of the reasons our brain needs sleep to survive.
Anja's insight:

more on brain junk: http://www.sciencemag.org/content/342/6156/373.full?sid=8aed73fe-cabe-40d2-aae0-bce6e655ad5c

 

Apparently, about 5% of people have faster sweepers, or something like that: http://www.scientificamerican.com/article.cfm?id=genetic-mutation-sleep-less

 

But the 95% better try and get enough kip "...in humans, prolonged sleep restriction with concurrent circadian disruption alters metabolism and could increase the risk of obesity and diabetes."

http://stm.sciencemag.org/content/4/129/129ra43.full?sid=8aed73fe-cabe-40d2-aae0-bce6e655ad5c


I'm off to bed, ciao!

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Cold Shower Therapy | Blog of Impossible Things

Cold Shower Therapy | Blog of Impossible Things | MoveMore | Scoop.it
Cold shower therapy is the strategy I use to kickstart myself out of a run and get started doing something impossible. Read more about #cst here.
Anja's insight:

The shower is broken. The water is cold. How exceedingly inconvenient! Or, is it? Apparently, there are health benefits to yet another thing that rates low on the "comfy scale": cold showers. http://impossiblehq.com's post contains a lot of info / opinion on this, with links at the bottom. For similar arguments, see http://philanthropy2012.hubpages.com/hub/10-benefits-of-cold-showers.

 

There are of course also good reasons to take a hot shower, according to http://www.fitsugar.com/Cold-Showers-vs-Hot-Showers-Health-Benefits-Both-15021710

Hot showers can relieve tension and soothe stiff muscles. If you have a powerful shower head, even better! Let the hot water work like a mini massage on your shoulders, neck, and back.- Studies have shown that taking a hot shower can amp up your oxytocin levels and ease anxiety. Anyone working with stress can use more of the love hormone in their life! - A hot shower also acts as a natural decongestant to relieve cold symptoms, since the hot steam moisturizes nasal passages. - Under the weather and running a slight fever? A hot shower might be what you need to help break your fever, and bring your temperature back to normal

...and http://philanthropy2012.hubpages.com/hub/Benefits-of-Hot-Showers

Cleaner pores - A more resilient body (all round) – Relaxation - Relieving muscular pains and speeding up recovery - Builds a better body

 

There is so much one can do with a bit of hot and / or cold water...

http://en.wikipedia.org/wiki/Frigidarium; http://en.wikipedia.org/wiki/Frigidarium

 

As usual, it's probably a good idea to mix things up. 

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How much better is standing up than sitting?

How much better is standing up than sitting? | MoveMore | Scoop.it
Anja's insight:

Note "If you stand for three hours a day for five days..." - it's not about standing all day, but about avoiding sitting all day........

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Keeping it safe at home

http://protecciononline.com/ La ergonomía es muy importante para no sufrir dolores músculares a causa del uso de las tecnologías. Mira estos videos presentad...
Anja's insight:

Great little video with pointers for an ergonomic set-up for computer use at home. 

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From Benches to Barstools: A History of Chairs

A history of chairs, from Neolithic benches and common domestic stools to the modern ergonomic aesthetic.
Anja's insight:

The chair - engrained in society forever, or is it time for something new?

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IJBNPA | Full text | Systematic review of sedentary behaviour and health indicators in school-aged children and youth

Accumulating evidence suggests that, independent of physical activity levels, sedentary behaviours are associated with increased risk of cardio-metabolic disease, all-cause mortality, and a variety of physiological and psychological problems.
Anja's insight:

Sitting around and watching TV for hours on end is bad for children's health, apparently.

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DesignShare: Beware the Sitting Trap

DesignShare: Beware the Sitting Trap | MoveMore | Scoop.it
Anja's insight:

It's great to see kids stand up in class as a default. Height differences would be a challenge - do they put the kids into different height groups?

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