In my last post I discussed the importance of good posture and some of the physiological causes and signs of poor posture. Now I’d like to address ways to realign your spine into a healthy, “neutral” posture.

To align your spine, first do the following:

Stand with your back against a wall in your normal, relaxed posture.  Bring your shoulders up by your ears and then drop them down, feeling your shoulder blades sliding down the wall.  Slip your hand between your low back and the wall – it should slide in easily and touch or almost touch both your back and the wall at the same time. If there’s a lot of space between the wall and your low back, you may have a swayback. Make sure your earlobes are directly over your shoulders and your shoulders over your hips for proper head/shoulder/pelvis alignment.

Now to correct your posture, imagine that a helium balloon is tied to the crown of your head, pulling you upwards; press your navel into your spine and tilt your hips back slightly so that the space between your low back and the wall is slightly reduced.  Try maintaining this posture as you walk away from the wall.  WARNING:  STANDING WITH CORRECT POSTURE MAY FEEL STRANGE AT FIRST!  IT MAY ALSO FATIGUE YOUR POSTURAL MUSCLES INITIALLY.

Improving Your Sitting Posture

Sitting for prolonged periods is one of the worst things you can do for your spine. But, since we all must sit, when you do so:

• Keep your shoulders back and your head centered over them (ears over shoulders).  Don’t recline against the backrest of your seat or lean forward.
• When driving, place a small pillow or lumbar roll at your low back and don’t hunch over the steering wheel.
• Be sure to get up, stretch and walk around at least once each hour.  Place an alarm clock nearby to remind you.

Be Well (and sit up straight!),

Carolyn

In my last post I discussed a new research finding that improving your posture can boost your confidence. But practicing good posture doesn’t just benefit your self-esteem, it’s also essential for the health of your spine.

The average person spends several hours each day sitting, which compresses the spine and tenses the back muscles.  Slouching further increases the pressure on the lower back 10-fold. Hunching over a desk, computer or steering wheel also tenses the muscles in the upper back and neck and can lead to neck pain and headaches. Good posture, on the other hand, helps diffuse pressure on the spine.

The following are typical signs of poor posture:

• Protruding abdomen
• Slumped or rounded shoulders
• Swayback (excessive forward curve of the lower back)
• Forward neck and head (chin extended too far in front)

The following are typical causes of poor posture:

Muscle Imbalance:

• Chest muscles are tight and overdeveloped while upper back muscles are weak and overstretched  – leading to kyphosis (hunchback)
• Abdominal muscles are weak and hip flexors are too tight – leading to lordosis (swayback)

Muscle Fatigue:

• Muscles tire from sitting or standing too long in one position and as a result of deconditioned muscles

Here are some tips for correcting poor posture:

• Align your earlobes over your shoulders and your shoulders over your hips, your hips over your heels.
• Keep your stomach and buttocks tucked in, your chest and rib cage lifted, your shoulders back and your chin level and slightly pulled inward.
• Note that the three slight natural curves of the spine are part of a good standing posture:  a slight forward curve in the low back; a slight backward curve in the upper back; and a slight forward curve in the neck.

In my next post I’ll specifically discuss how to realign your spine and stand and sit with good posture. Until then….

Be Well,

Carolyn

A new study from Ohio State  found that simply sitting up straight and practicing good posture can increase self-confidence. What I find so interesting about this study is the idea that simply changing body position can alter mood. 

People who have good posture usually come across as naturally confident, but if this research is correct, it could be the act of standing up straight that is also boosting their self-esteem. So it’s sort of a chicken or egg question.  There has also been research that smiling can improve your mood, even if you’re not feeling happy to begin with.

I love the idea that practicing good posture can boost self-confidence since it’s something that’s good for us anyway. In my next posts I will first discuss the signs and causes of poor posture and then offer some tips for good posture. Until then…

Be Well,

Carolyn

New research from the Pew Internet & American Life Project says that not only has technology not increased social isolation, but that regular internet and cellphone users are better connected with a wider network of social contacts.

OK – that may be true, but how meaningful are these social contacts? Having dozens of “friends” on Facebook, or regularly communicating with others in chat rooms does not a relationship make. What I found most troubling was the finding that the number of days in a year people contact their family/friends via cellphone (195 days) was only slightly less than the number of days they had face-to-face contact (210 days).

I’ve said it before and I’ll say it again, we are in danger of losing the art of human interaction. Human beings are social animals – biologically we need to be together physically. Yet, increasingly we are conversing with family, friends and strangers without ever looking them in the eyes (a.k.a the  ”windows of the soul”). I’m not as concerned for those of us who weren’t raised with cellphones, the internet or even PCs, but I fear that young people today aren’t learning the social skills they need to establish healthy relationships in the real world, not the virtual one. 

The Pew researchers also found that internet users are more likely to go to seek out public places: “45 percent are more likely to visit a cafe and 52 percent are more likely to visit a library”. That may be true, but it doesn’t mean they’re interacting with others. Go to any Starbucks and you’ll find the majority of patrons sitting alone, staring into their laptops or intently punching the buttons of their blackberries. In fact, here in my community, there is a cafe which encourages their patrons to log on to their website to “chat” with other patrons in the cafe!!! Yes, actually chat on-line rather than pull up a chair when they’re just steps away from one another!! While there’s nothing wrong with making contacts on-line, true friendships need to be developed off-line, in-person. 

Even at a potentially social place such as a gym people are plugged to their I-pods, sometimes even during a group exercise class. If they’re not going to interact with other gym-goers – why not just exercise at home?

It’s possible to be in a room full of people and still feel very alone and, according to the experts, that can be as harmful physiologically as it is psychologically. According to Dr. Barbara Brehm, professor of exercise and sports science at Smith College, “When you feel isolated, you get the same neuroendocrine and immune response as when you’re under (chronic) stress. You may have higher cortisol levels, which may lead to heart disease, high blood pressure and stroke.”

On a more positive note, the Pew team found that bloggers are 72 percent “more likely to belong to a local voluntary association” than those who don’t blog. Volunteering is a great way to connect with other people and contribute to the community at the same time.

Speaking of volunteering, if you follow my blog you know I’ve written about the recent rash of teen suicides in my community. A group of concerned adults have now banded together to form “Track Watch“, a volunteer organization of community members who, in an effort to prevent further tragedies, conduct a nightly vigil at the train tracks where the suicides took place. I commend these people for taking the time to demonstrate to young people that they care. Furthermore, by showing up (in person) the volunteers also derive emotional support from one another. Coincidence or not, since Track Watch was formed, there have been no suicides or even attempted suicides. 

Be Well,

Carolyn

New research has found that while middle-aged men still have higher rates of cardiovascular disease, women are unfortunately catching up.

Men still have more heart attacks than women, but that gap is narrowing. The study found that while men’s rate of heart attacks declined, women’s rate  increased. Furthermore, among middle-aged American women (ages 45-54), stroke prevalence was double that of men of the same age group.

On a positive note, another related study found that women’s rate of survival from heart attacks and strokes have improved.  For women younger than 55, the study found the risk of dying has dropped by 53 percent. The researchers theorize that this due to an increase in the awareness of physicians in screening middle-aged female patients for heart disease and/or the greater awareness among women of their potential cardiovascular risk.

On the other hand, the researchers believe that the narrowing of male-female heart disease rates is due to better control of cardiovascular disease risk factors (high LDL and low HDL cholesterol, high blood pressure, smoking, obesity and diabetes) in men than in women. The researchers also point to the fact that women now make up a significant portion of the workforce, their stress levels have increased and their time for exercising  has decreased, resulting in greater rates of obesity and diabetes. Furthermore, while female hormones have thought to protect women from cardiovascular disease prior to menopause, the rising rate of female obesity (higher in middle-aged women than men) may negate that benefit

So now that men no longer corner the market on heart disease, it’s even more important to note that women’s warning signs for heart attack and stroke can be different from those of men. All the more important for women and their physicians to be aware that cardiovascular disease is an equal opportunity destroyer. Furthermore, doctors need to remind their female patients of the importance of prevention:  exercising, controlling weight, avoiding smoking and limiting dietary saturated fat and refined carbohydrates.

Be Well,

Carolyn

Are you fueling your family’s busy, active lifestyle with optimal nutrition? Is poor nutrition affecting your teen’s weight, grades, athletic performance and/or moods? Do you know what  nutrients your child needs more of? Proper nutrition is critical not only for physical and cognitive development during adolescence, it can also affect everything from your child’s grades to his or her complexion.

I will be conducting a Family  Nutrition Workshop on Sat, Nov 14th from 2-3:30 pm at SCRA (Stanford Campus Recreation Association). This workshop will cover a variety of nutrition topics related to families, including: eating for energy; smart snacking; nutrition for optimal test taking; acne prevention through diet, and “food and mood”.

The charge is $20 for members, $25 for guests and $30 for families of up to 3 persons. Though not required, reservations can be made by calling (650) 814-7990. For more information, please visit my website at bewellcoaching.com.

Be Well, 

Carolyn

For those of you who run or cycle for hours but never bother to stretch for 5 minutes, this one’s especially for you…

You knew stretching and yoga was good for your flexibility, but might it also help your heart  function? No, yoga is not aerobic no matter how much the Power Yoga fans would like to believe it to be, but a new study from Japan suggests that trunk or flexibility is correlated with flexibility of the arteries. Moreover, improving flexibility of the body may improve heart function as a result.

The Japanese researchers found that arterial stiffness among adults over 40 was associated with trunk flexibility (or lack thereof) but was independent of muscle strength and cardiovascular fitness (measured by performance on a stationary bike). The researchers also cited  another recent study that found that middle age and older adults who began a regular program of stretching exercises significantly improved the flexibility of their carotid artery, a major artery found in the neck.

Hopefully these new findings will encourage those of you who routinely skip stretching to start. I already know of one die-hard ultramarathoner who, after 25 years of not stretching, has suddenly become a convert. (Remember to hold the stretch –  don’t bounce, Roger!). Now for those of you who would prefer to skip the cardio in favor of the stretching, sorry to disappoint you, but we need both (as well as strength and agility training) for optimal fitness.

Be Well,

Carolyn

Unbelievable but true, a fourth high school student from my community has committed suicide by jumping in front of a train. That’s four teenage suicides (plus one thwarted attempt) since May. 

I live in one of the most intellectual, technology-oriented communities in the world, but sometimes I think people here lack basic communication skills. Adults and adolescents are constantly texting, emailing, “Facebooking” and twittering, but are they really talking to one another? More importantly, are they really listening to one another? Furthermore, are parents too busy checking their I-Phones and blackberries or yakking on their cellphones to really find out what’s going on in their kids’ lives?

I went to the same high school as these teens and, although it was more than 25 years ago, I don’t think kids are under any more pressure to succeed today than we were then. The difference is that teenagers today mostly communicate electronically verses face-to-face. We didn’t have cellphones or even personal computers. We may have only had 10 friends as opposed to 100 Facebook “friends”, but they were 10 real friends we could really count on.

In addressing parents at a special PTA-sponsored forum last week, Philippe Rey, executive director of Adolescent Counseling Service expressed his concerns, ”Technology has been isolating our kids. Kids today spend a lot of time being hooked up to technology and unfortunately parents do that too. What we hear from them is they feel isolated. “

There are resources out there for teens who are struggling with stress, anxiety and depression and for parents there are  warning signs that a teen may be contemplating suicide. Most experts agree that the best thing parents can do is talk frankly with their teens and confront the issue of suicide head-on.

For those in the Bay Area, here are some additional local resources. Keep talking (face-to-face) and, most of all, keep listening.

Be Well,

Carolyn

In my previous post I discussed the dangers of running compulsively and exercise addiction in general. The first step in conquering any addictive behavior is, of course, recognizing and admitting that it is indeed a compulsion.

Recognizing, Then Breaking a Running Addiction

In order to break a running-dependency, you need to re-examine your relationship to health and fitness. Ask yourself, “Why am I running?”. If you’re exercising for your health, then why are you always so exhausted?  If you’re training for competitive goals, remind yourself that rest is essential to peak performance. Above all, as much as you may love it, running is only one part of a balanced life.

 Finding a Balance

1.  Listen to your body, respectfully responding when it says “I’m too tired and achy to run today”.

2.  Schedule rest days into your program. That way, you’re in control of when you run as well as when you don’t and you can plan for it.

3. Try other forms of exercise (preferably low-impact) to balance your running:  cycling to strengthen  your quads, yoga to improve your flexibility, swimming or weight training to increase your upper body power, deep water exercise to improve core strength and overall fitness.

4. Don’t let your running performance determine your self-worth.

5. Don’t rely on running to maintain your emotional well-being. Consider seeking professional psychological assistance if necessary.

6. Run with others who share your passion, but also have full lives outside of running.

Those of us who love to run know how much it enriches our lives, but it’s important to keep it in perspective and respect it. Our bodies are meant for activities besides just putting one foot in front of the other. Maintain a healthy respect for your ability to run and, above all, don’t abuse the privilege.

Run Long and Be Well,

Carolyn

You’ve seen them running down the road – perhaps you’re even one of them – pounding the pavement mile after mile, sometimes twice a day.  Their upper bodies are shrunken while their hamstrings and calves are solid as rock, and probably just as flexible. I call these people who think running is all they need to be fit and healthy  ”myopic runners”. They’d never think, for example, of taking a yoga class  – what good would that do when they wouldn’t get their heart rate up or barely break a sweat. Few get in the pool unless they’re badly injured or they’re cooling off after a summer run. It’s also rare to find them in a spinning class or Pilates studio.

For those who love to and can run, running is a wonderful part of a well-rounded fitness program. But, while running is an excellent cardiovascular and muscular endurance exercise, it doesn’t promote muscular strength, flexibility, or agility, other key components of fitness. Plus, most runners’ bodies cannot tolerate excessive mileage without some physiological cost.  

Furthermore, when running becomes a compulsion, a healthy habit can become a harmful obsession. Inadequate rest between high mileage and/or high intensity workouts can lead to muscle breakdown and injury. This is why cross-training is so essential to long-term running success. By  balancing the body’s strength and flexibility of opposing muscle groups, performing a variety of activities helps keep injuries at bay.

When Dedication Becomes A Dependency

In some cases, over-dedicated runners develop a psychological dependency on running as a means of controlling the rest of their life. Certain personality types may also be at a higher risk, including highly driven Type As, perfectionists, and those who lack communication and coping skills. If you find yourself feeling guilty, depressed and irritable after skipping even one workout or if you feel compelled to run even when you’re ill or tired, you may want to examine your commitment to running. Running can help get you through tough, stressful life events, but if it becomes your only means of coping emotionally, you run the risk of making it a higher priority than relationships and/or work.

In my next post I’ll discuss how to recognize a running addiction and ways to bring balance back into your fitness program if your running has started running your life.

Be Well,

Carolyn

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