Physiology of sitting: how to improve health and fitness
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Physiology of sitting: how to improve health and fitness

Work and office solutions to secure a prolonged life, improve energy and prevent disease without reducing productivity.
4.5 (2 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
140 students enrolled
Created by Katarina Debro
Last updated 11/2015
English
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Includes:
  • 1 hour on-demand video
  • 1 Article
  • 3 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Sitting disease definition.
  • Understand the two principles to prevent long periods of sitting.
  • Be able to start planning the implementation of your own interventions.
  • Understand why we should be helping to increase awareness about the sitting disease and talk about it in the workplace.
View Curriculum
Requirements
  • There are no requirements or actions before starting this course, except being aware of how much time you spend sitting while working.
Description

"Prolonged sitting should be considered within occupational health and safety policies and practices just like other elements of posture.” ~ British Journal of Sports Medicine

Learn how to avoid a potentially lethal disease by following simple steps. The sitting disease, which is linked to long periods of sitting while working, is becoming a health concern for many people. See how I address this problem with two easy steps without affecting productivity or using expensive equipment.

Inactivity physiology is a relatively new branch of the science of physiology. I believe any person who uses a computer for work or has to sit at a desk for extended periods of time should have a basic understanding of this new scientific field.

Start implementing your own intervention to make sure you feel energized and less stiff while working and ensure optimal health for the future.


- Sitting disease basics.

- Surprisingly simple prevention principles.

- Easy steps to apply interventions.

- Possible obstacles.


Start working in a way that does not endanger your health.

Learn what all the hype around the “sitting disease” is about and find out what you can do about it. If you have to sit while working for more than two to three hours at a time (for example, working on a computer), you may be at risk of developing some of the health problems associated with the “sitting disease”. Problems such as; an increasing waistline, type-2 diabetes, cardiovascular disease, high blood pressure, cancer and depression have been linked to long periods of sitting.

Applying interventions against the “sitting disease” can help you to lower your risk of developing these problems, as well as help you to feel better while you work. Instead of feeling stiff and experiencing back pain after working – you can feel revitalized and energized.


Content and Overview

This course is an introduction to the sitting disease and possible interventions against the sitting disease. Learn what the sitting disease is and how to approach successful interventions. Factors that can have an impact on the success of these interventions are also discussed. The applications described in the course are especially useful for any person who is required to sit for more than two to three hours at a time while working, and who have not yet applied successful interventions. For example, if you are a software developer who works on a computer for extended periods at a time.

By the end of the course you should be able to start planning your own interventions with confidence. Although I cannot advise you about any specific interventions you may want to do in your own working situation, I can help with guidance and ideas.

This course does NOT provide exercises (such resources are not difficult to find), but instead the aim is to explain the principles behind possible interventions and to help you to plan changes to how you work.

Always be safe and cautious when changing your physical activity and it is recommended you consult with your health care provider. I do not provide medical or therapeutic services – my aim is to raise awareness about the sitting disease and to bring about change to current mainstream workplace environments and approaches.

Although the interventions suggested in the course may not be practical in all working situations, the basic principles behind the interventions can be creatively applied and adapted to various different working environments.

By changing a few simple things in your approach to your workspace, you could easily change your work environment from a potentially harmful environment, to one that is enjoyable and healthy!

Who is the target audience?
  • Anyone who have to sit working for more than two to three hours at a time (for example, when working on a computer).
  • Examples: computer programmers, CAD technicians, web-developers or any other type of "knowledge worker" that has to sit and work on a computer for hours on end.
  • If you or your organisation are already implementing successful strategies against the sitting disease, this course may not be for you.
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Curriculum For This Course
Expand All 18 Lectures Collapse All 18 Lectures 01:19:37
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Introduction
5 Lectures 10:27

The Inactivity Risk Assessment is a test to determine your potential risk of developing sitting disease related complications such as, cardiovascular disease, diabetes, high blood pressure, depression, and cancer, as well as how much your movement habits could be contributing to fatigue and joint & back pain.


This instrument has not yet been scientifically tested and should be regarded as a broad indicator and a starting point to the journey of changing general sedentary behavior.

Preview 16 pages

An overview of what the course is about and which topics will be covered.

Preview 03:37

A printable list you can follow to quickly advance through the course and get started with interventions in the workplace.

FAST-TRACK: follow these steps to fast-track your progress
5 pages

Applying the principles discussed in this course can help you achieve movement goals (without reducing productivity), which can lower your risk of developing sitting disease related complications.

Preview 02:12

Why your working environment and culture (1) as well as your own attitude about exercise (2) are two factors that you have to be aware of to be able to apply successful interventions against the sitting disease.

Preview 04:38

Can you explain the ideas of Lecture 4?

Section 1 Quiz
3 questions
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The "Sitting Disease"
3 Lectures 12:24

Find out what the sitting disease is and why the numbers get so much attention.

THE SITTING DISEASE: what is the sitting disease? (part 1)
02:48

Why the idea of "sedentary behavior" has to be understood and why physiologists are now looking at it in a completely different way when suggesting exercise recommendations.

THE SITTING DISEASE: what is the sitting disease? (part 2)
05:35

Why your working environment is one of the most important things you can ever take control of to ensure healthy living.

THE SITTING DISEASE: why the working environment is a contributor
04:01

Review the basic concepts of the "sitting disease".

Section 2 Quiz
4 questions
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Sitting Disease Interventions
10 Lectures 28:47

Two simple principles can be applied to reach movement goals and ultimately to achieve recommended levels of movement and physical activity.

RECOMMENDATIONS: find out about 2 deceptively simple principles ideal for work
02:20

How to approach the two basic principles when applying them to workplace situations.

APPLICATIONS: how can the two principles be applied?
03:14

What you can do to make sure you keep moving during a working day..

APPLICATION STEPS: easy-to-follow steps (part 1)
03:38

Applying the second principle even when you need to concentrate while working and work without interruptions.

APPLICATION STEPS: easy-to-follow steps (part 2)
03:44

A quick summary of popular approaches to prevent the sitting disease.

OPTIONS: what alternatives and options are often suggested?
03:59

A list of possible changes (with examples) that can be made in the workplace to promote movement and activity throughout the day.

CHECKLIST & EXAMPLES: Use this lecture to choose appropriate changes & actions
7 pages

Suggestions and descriptions of changes you can make in similar office environments to allow you to be active and moving.

REAL-WORLD EXAMPLES: changes you can make in offices and work-spaces.
04:05

You can use old books and a shoe-box to raise the heart rate and boost your movement session!

DIY EXAMPLE: how to use these everyday items to boost your movement session
03:14

Why you may have to think creatively to solve the challenge of applying these interventions.

OBSTACLES: what obstacles could you face if you try to apply interventions
03:30

Review some of the concepts related to sitting disease interventions.

Section 3 Quiz
5 questions

Following simple steps and taking control of your working environment can result in significant health benefits later in life.

LOOKING FORWARD
01:03
About the Instructor
Katarina Debro
4.5 Average rating
2 Reviews
140 Students
1 Course
Exercise physiologist

I have a BSc degree in human biology (with psychology and physiology as my main subjects) and a Master's degree in exercise science. I have always believed that the value of continuous activity throughout the day is an under-appreciated factor in general health, especially today as we are becoming more dependent on technology and computers. After working for more than 10 years in the fitness industry as a personal trainer and fitness instructor, I also started working more on a computer and became aware of how important knowledge about the “sitting disease” really is. I started developing potential interventions based on my own practical experiences and theoretical background. I believe there are exciting changes ahead and technology will have a positive impact on our working environments if we have the right attitude and approach to workspace design.