In today's digital distracted, social media dopamine addicted, with an exhausted nervous system, stress, and sedentary work habits can take a toll on the physical and mental health of employees.

Our physical inactivity and sedentary lifestyle have become a global epidemic. 

Introducing healthy sitting habits into the workplace can be a transformative and positive experience, fostering a healthier and more productive work culture. Although I teach yoga classes daily, what I would like to offer you is a mini workshop about sitting properly. 

Because we all know that a long-time wrong sitting creates a physical imbalance, discomfort, a bad mood, and even injuries.   By mastering the art of healthy sitting we create better & happier lives. 

After one session the participants gain necessary knowledge and numerous benefits, including healthier posture, uplifting mood, balanced digestion, improved focus, and increased overall well-being.

I am at your service for a Zoom or phone call.

Let’s do it, colleagues. For the benefit of your & employee's mental, physical and emotional health.

Mastering the Art of Healthy Sitting (60-120 min)

We all know that a long time sitting without breaks (‘’Driving the Desk’’) in a bad posture creates physical imbalances, back pain, bad mood, poor focus, and even injuries.

What many people don't know is that a collapsed posture for long periods affects also our digestion, fertility, migraines, sleep, breathing capacity, and pelvic floor prolapse.

By changing the way we sit and mastering its art wherever we go (on the airplane, waiting at doctor's appointments, studying, watching T.V., and more) we can transform our lives in and outside our workspace.

Workshop description: (can be orgnaised online or in person)

In this workshop, participants will learn the importance of maintaining good posture and healthy sitting habits to enhance overall well-being. 

The workshop will cover ergonomic principles, practical exercises, and lifestyle adjustments to promote a comfortable and supportive sitting environment.

By the end of the workshop, participants will have gained practical knowledge and skills to change their sitting habits, promoting better posture, increased comfort, and overall well-being in both work and daily life.

Workshop Outline: (60-120 min or depends on hoa many people participate)

1. Introduction to Ergonomics

· Definition of ergonomics and its relevance to sitting

· Understanding the impact of prolonged sitting on health

· Introduction to the concept of neutral body positioning

2. Posture Awareness and Alignment

· Identifying good and bad sitting postures

· Practical tips for maintaining a neutral spine

· Recognizing signs of discomfort and addressing them proactively

3. Body Mechanics:

· Educate participants on the natural alignment of the spine and how sitting affects it.

· Provide tips on how to maintain a neutral spine while sitting.

4. Active Sitting Techniques

· Incorporating micro-movements and stretches into the daily routine

· Desk exercises to promote flexibility and reduce muscle tension

· Importance of regular breaks and movement throughout the day

5. Mindful Sitting Practices

· Introduction to mindfulness techniques for stress reduction

· Breathing exercises to enhance focus and relaxation

· The connection between mental well-being and physical posture

6. Q&A and Discussion

· Addressing common concerns and questions

· Sharing personal experiences and tips

· Encouraging a supportive community for healthy sitting habits

7. Creating a Personalized Action Plan

· Participants outline specific changes they will implement

· Setting realistic goals for improving sitting habits

· Encouraging accountability and ongoing self-assessment

· Explore the connection between mental well-being and physical posture.

1. Reduced low back pain

2. Fewer headaches

3. Increased energy levels

4. Less tension in your shoulders and neck

5. Decreased risk of abnormal wearing of the joint surfaces

6. Increased lung capacity

7. Improved circulation and digestion

8. Reduced TMJ (temporomandibular joint) pain

9. Improved core and scapular strength 

10. Better form during your workouts

11. Improves Focus

12. Strong Pelvis Floor

13. Improves sleep quality

14. Builds healthier mind and better decision making 

15. Increased self-confidence

This workshop is fun, experiential and suitable for businesses or individuals.

To book your workshop with me, please email me at: vicktomsky@gmail.com

Why Sitting is Bad for Your Health (especially when done interrupted and in a bad posture)

What Science says about it:

Many people spend hours each day slouched at their desks. This not only affects wellbeing, but can also affect confidence and potentially contribute to feelings of depression. A study from the University of Auckland, New Zealand, sheds some light on the benefits of sitting upright. The researchers found that maintaining good posture can lead to increased feelings of pride after a successful task, heightened persistence in the face of a challenging task, and greater confidence. The research also suggests that sitting upright can result in feeling more alert, enthusiastic, and less fearful. Participants in the study also reported that they felt less fatigued.

A corporate wellness initiative to correct posture has led to impressive results. About 71% of the employees who were part of the program reported relief in their back pain, 29% reported that their back pain disappeared altogether, and 57% reported feeling more productive and awake.

https://www.which.co.uk/news/article/are-you-sitting-correctly-poor-posture-can-affect-your-wellbeing-aLe464b9r5oW

‘’Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels — that make up metabolic syndrome. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.’’

Edward R. Laskowski, M.D.

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

‘’Our sedentary lifestyle is not doing us any favors. Sitting for long periods of time at a desk might not only be affecting our waistline and adding on the pounds to our scale. We are sitting in front of our computers, scrolling on social media longer, and watching hours of our favorite Netflix shows. However, prolonged sitting is adversely affecting our bodies and our brain health.

Our physical inactivity and sedentary lifestyle have become a global epidemic. When we spend most of our time sitting or lying down, our leg muscles are not working. As the largest muscles in our body, they are now taking in minimal fuel from the bloodstream. These muscles then are not releasing substances that break down fatty acids in our blood.

As a result, the metabolism slows and the regulation of blood sugar is affected. These metabolic changes result in an increase in sugar and cholesterol in the bloodstream. This translates into a greater risk for diabetes and heart disease.

In this recent preliminary study, scientists found that more time spent sitting was linked to thinning of the brain’s medial temporal lobe. This region is critical to memory formation.

The team focused on the medial temporal lobe because this area of the brain declines with age and that leads to memory impairment. Important to note, physical activity was insufficient to offset the harmful effects of sitting for prolonged periods of time.’’

By Barbara Field

https://www.verywellmind.com/how-sitting-harms-your-brain-and-overall-health-5202403

‘’Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

Many adults in the UK spend around 9 hours a day sitting. This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.’’

https://www.nhs.uk/live-well/exercise/exercise-guidelines/why-sitting-too-much-is-bad-for-us/

‘’Sitting all day without adequate physical activity can also impact a person’s sleep quality, mental health, physical and cognitive abilities, and bone health.

The same 2018 study that monitored people sitting for 2 hours suggests that prolonged sitting has a negative impact on perceived mental state and creative problem-solving abilities.

The 2017 articleTrusted Source mentioned above also suggests that sitting for long periods can lead to feelings of exhaustion.’’

https://www.medicalnewstoday.com/articles/sitting-down-all-day#effects

www.vickytomskyoga.com