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Scientific Evidence Suggests The Vaccine-Autism Link Can No Longer Be Ignored

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Vaccine-childConcerns regarding vaccinations continue to increase exponentially in light of all of the information and documentation that has surfaced over the past few years. As a result, corporate media has responded to alternative media, stating that the increase of persons who are choosing to opt out of vaccines and the recommended vaccine schedule is a result of ‘fear mongering.’ This may not be too surprising as the corporate media is owned by the major vaccine manufacturers, and the major vaccine manufacturers are owned by corporate media(1)(2)(3)(4). Given this fact, it’s easy to fathom the possibility that these institutions are desperately trying to protect the reputation of their product.

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For example, if we take a look at GlaxoSmithKline and Pfizer, they are owned by the same financial institutions and groups that own Time Warner (CNN, HBO etc.) and General Electric (NBC, Comcast, Universal Pictures etc.).(1)(2)(3)(4) This is seen throughout all of the major vaccine manufacturers and all of the 6 corporations that control our mainstream media. Keep in mind that these are the major funders of all ‘medical research’ that’s used to administer drugs and vaccinations. Despite these connections, medical research and documentation exists to show that vaccines might indeed be a cause for concern.

Vaccines and Autism, Both Sides of The Coin

Here we will simply present information from both sides of the coin because many are not even aware that two sides exist. We’ve presented multiple studies, citing multiple research papers and published research conducted by doctors and Universities from all across the world.  Here is an example of a paper that describes how vaccine manufactures and medical ‘experts’ with drug industry connections have been aware of the multiple dangers associated with vaccinations for over 30 years. We’d also like to present medical research that indicates the many dangers associated with vaccines, and have done this on multiple occasions. We do this because the safety of vaccinations is commonly pushed by the mainstream media, without ever mentioning or citing the abundant medical research that should also be taken into consideration when discussing vaccinations. Please keep in mind that there is evidence on both sides. At the same time, some of the evidence on the side that negates a positive outlook on vaccination has been labelled fraudulent, but then again many haven’t.

The vaccine-autism debate has been going on for years. It has been a tale of shifting beliefs as child vaccination rates remain high. On February 1998, Andrew Wakefield, a British gastroenterologist and his colleagues published a paper that supposedly linked Autism to Vaccines(5). More specifically, he claimed that the MMR vaccine was responsible for intestinal inflammation that led to translocation of usually non-permeable peptides to the bloodstream and, subsequently, to the brain, where they affected development(5). His work was unpublished, and he lost his medical license despite the fact multiple studies seem to support Andrew Wakefield’s work (here is one example, and here is another.) He has been labelled a fraud by the mainstream medical world, some experts claim that his research and methods are weak and based on very little evidence. Dr Wakefield’s research will NOT be used in this article.

At the same time I must mention that multiple studies from around the world have concluded that there is no link between Autism and the MMR Vaccine(5). It can become quite a confusing subject given that we have multiple medical studies contradicting each other. Was Dr. Wakefield exposing something that the medical industry did not want you to know? It is known that vaccine manufacturers suppress harmful data regarding their product, as mentioned and illustrated earlier in the article. Regardless of the MMR vaccine and autism debate, there are still a number of studies that link vaccines to a possible autism connection. Please keep in mind that multiple courts worldwide have ruled in favour of vaccines causing autism, brain damage and other complications (6)(7), that include the MMR vaccine.

Here is a great video narrated by Rob Schneider outlining the vaccine-autsim link. Below that you will find a list of 22 medical studies that show possible connections to vaccines and autism. Please keep in mind that we’ve only presented 22 studies here, there are many more published papers that document the link. Hopefully this inspires you to further your research on the subject. Also keep in mind that Autism is only one of the multiple shown consequences of vaccine administration, as they have been linked to a number of other ailments. 

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 1. A study published in the Journal Annals of Epidemiology has shown that giving the Hepatitis B vaccine to newborn baby boys could triple the risk of developing an autism spectrum disorder compared to boys who were not vaccinated as neonates. The  research was conducted at Stony Brook University Medical Centre, NY.

2. A study published in the Journal of Inorganic Biochemistry  by researchers at the Neural Dynamics Group, Department of Ophthalmology and Visual Sciences at the University of British Columbia determined that Aluminum, a highly neurotoxic metal and the most commonly used vaccine adjuvant may be a significant contributing factor to the rising prevalence of ASD in the Western World.  They showed that the correlation between ASD prevalence and the Aluminum adjuvant exposure appears to be the highest at 3-4 months of age. The studies also show that children from countries with the highest ASD appear to have a much higher exposure to Aluminum from vaccines. The study points out that several prominent milestones of brain development coincide with major vaccination periods for infants. These include the onset of synaptogenesis (birth), maximal growth velocity of the hippocampus and the onset of amygdala maturation. Furthermore, major developmental transition in many bio-behavioural symptoms such as sleep, temperature regulation, respiration and brain wave patterns, all of which are regulated by the neuroendocrine network. Many of these aspects of brain function are known to be impaired in autism, such as sleeping and brain wave patterns.

According to the FDA, vaccines represent a special category of drugs as they are generally given to healthy individuals. Further according to the FDA, “this places significant emphasis on their vaccine safety”. While the FDA does set an upper limit for Aluminum in vaccines at no more that 850/mg/dose, it is important to note that this amount was selected empirically from data showing that Aluminum in such amounts enhanced the antigenicity of the vaccine, rather than from existing safety. Given that the scientific evidence appears to indicate that vaccine safety is not as firmly established as often believed, it would seem ill advised to exclude paediatric vaccinations as a possible cause of adverse long-term neurodevelopment outcomes , including those associated with autism.

3. A study published in the Journal of Toxicology and Environmental Health, Part A: Current Issues by the Department of Economics and Finance at the University of New York shows how researchers suspect one or more environmental triggers are needed to develop autism, regardless of whether individuals have a genetic predisposition or not. They determined that one of those triggers might be the “battery of vaccinations that young children receive.” Researchers found a positive and statistically significant relationship between autism and vaccinations. They determined that the higher the proportion of children receiving recommended vaccinations, the higher the prevalence of autism. A 1 % increase in vaccination was associated with an additional 680 children having autism. The results suggest that vaccines may be linked to autism and encourages more in depth study before continually administering these vaccines.

4. A study published in the Journal of Toxicology by the Department of Neurosurgery at The Methodist Neurological Institute in Houston has shown that ASD is a disorder caused by a problem in brain development. They looked at B-cells and their sensitivity levels to thimerosal, a commonly used additive in many vaccines. They determined that ASD patients have a heightened sensitivity to thimerosal which would restrict cell proliferation that is typically found after vaccination. The research shows that individuals who have this hypersensitivity to thimerosal could make them highly susceptible to toxins like thimerosal, and that individuals with a mild mitochondrial defect may be affected by thimerosal. The fact that ASD patients’ B cells exhibit hypersensitivity to thimerosal tells us something.

5. A study published in the Journal of Biomedical Sciences determined that the autoimmunity to the central nervous system may play a causal role in autism. Researchers discovered that because many autistic children harbour elevated levels of measles antibodies, they should conduct a serological study of measles-mumps-rubella (MMR) and myelin basic protein (MBP) autoantibodies. They used serum samples of 125 autistic children and 92 controlled children. Their analysis showed a significant increase in the level of MMR antibodies in autistic children. The study concludes that the autistic children had an inappropriate or abnormal antibody response to MMR. The study determined that autism could be a result from an atypical measles infection that produces neurological symptoms in some children. The source of this virus could be a variant of MV, or it could be the MMR vaccine.

6. Study published in the Annals of Clinical Psychiatry  suggests that Autism is likely triggered by a virus, and that measles virus (MV and/or MMR vaccine) might be a very good candidate. It supports the hypothesis that a virus-dincued autoimmune response may play a causal role in autism.

7. A study published in the American Journal of Clinical Nutrition determined that an increased vulnerability to oxidative stress and decreased capacity for methylation may contribute to the development and clinical manifestation of autism. It’s well known that viral infections cause increased oxidative stress. Research suggests that metals, including those found in many vaccines are directly involved in increasing oxidative stress.

8A study published by the Department of Pharmaceutical Sciences at Northeastern University, Boston determined that a novel growth factor signalling pathway that regulates methionine synthase(MS) activity and thereby modulates methylation reactions. The potent inhibition of this pathway by ethanol, lead, mercury, aluminum and thimerosal suggests that it may be an important target of neurodevelopmental toxins. You can read more about this here, and here.  You can read more about the MS/autism link here

9A study published in the Journal of Child Neurology examined the question of what is leading to the apparent increase in autism. They expressed  that if there is any link between autism and mercury, it is crucial that the first reports of the question are not falsely stating that no link occurs. Researchers determined that a significant relation does exist between the blood levels of mercury and the diagnosis of an autism spectrum disorder.

10. A study published in the Journal of Child Neurology noted that autistic spectrum disorders can be associated with mitochondrial dysfunction. Researchers determined that children who have mitochondrial-related dysfunctional cellular energy metabolism might be more prone to undergo autistic regression between 18 and 30 months of age if they also have infections or immunizations at the same time.

11. A study conducted by Massachusetts General Hospital at the Centre for Morphometric Analysis by the department of Paediatric Neurology illustrates how autistic brains have a growth spurt shortly after birth and then slow in growth a few short years later. Researchers have determined that neuroinflammation appears to be present in autistic brain tissue from childhood through adulthood. The study excerpt reads:

Oxidative stress, brain inflammation and microgliosis have been much documented in association with toxic exposures including various heavy metals. The awareness that the brain as well as medical conditions of children with autism may be conditioned by chronic biomedical abnormalities such as inflammation opens the possibility that meaningful biomedical interventions may be possible well past the window of maximal neuroplasticity in early childhood because the basis for assuming that all deficits can be attributed to fixed early developmental alterations in net

12, A study conducted by the Department of Paediatrics at the University of Arkansas determined that thimerosal-induced cytotoxicity was associated with the depletion of intracellular glutathione (GSH) in both cell lines.  The study outlines how many vaccines have been neurotoxic, especially to the developing brain. Depletion of GSH is commonly associated with autism. Although thimerosal has been removed from most children’s vaccines, it is still present in flu vaccines given to pregnant women, the elderly and to children in developing countries.

13. A study published in the Public Library of Science (PLOS)  determined that elevation in peripheral oxidative stress is consistent with, and may contribute to more severe functional impairments in the ASD group. We know that oxidative stress is triggered by heavy metals, like the ones contained in multiple vaccines.

14. A study conducted by the University of Texas Health Science Centre by the Department of Family and Community Medicine determined that for each 1,000 Ib of environmentally released mercury, there was a 43% increase in the rate of special education services and a 61% increase in the rate of autism. Researchers emphasized that further research was needed regarding the association between environmentally released mercury and developmental disorders such as autism.

15. A study published in the International Journal of Toxicology determined that in light of the biological plausibility of mercury’s role in neurodevelopment disorders, the present study provides further insight into one possible mechanism by which early mercury exposures could increase the risk of autism.

16. A study published in the Journal of Toxicology and Environmental Health determined that mercury exposure can induce immune, sensory, neurological, motor and behavioural dysfunctions similar to traits defining or associated with ASDs. Based upon differential diagnoses, 8 of 9 patients examined were exposed to significant mercury from Thimerosal-containing vaccine preparations during their fetal/infant developmental periods. These previously normal developing children suffered mercury encephalopathies that manifested with clinical symptoms consistent with regressive ASDs. Evidence for mercury intoxication should be considered in the differential diagnosis as contributing to some regressive ASDs.

 17. A study published by the US National Library of Medicine conducted by the University of Texas Health Science Centre suspected that persistent low-dose exposures to various environmental toxicants including mercury, that occur during critical windows of neural development among genetically susceptible children, may increase the risk for developmental disorders such as autism.

18. A study conducted by the Department of Obstetrics and Gynaecology at University of Pittsburgh’s School of Medicine showed that Macaques are commonly used in pre-clinical vaccine safety testing. Collective Evolution does not support animals testing, we feel there is a large amount of evidence and research that already indicated the links to vaccines in which some animals have been used to illustrate. The objective of this study was to compare early infant cognition and behaviour with amygdala size and opioid binding in rhesus macaques receiving the recommended childhood vaccines. The animal model, which examines for the first time, behavioural, functional and neuromorphometric consequences of the childhood vaccine regimen, mimics certain neurological abnormalities of autism. These findings raise important safety issues while providing a potential model for examining aspects of causation and disease pathogenesis in acquired disorders of behaviour and development.

19. A study conducted by The George Washington University School of Public Health from the Department of Epidemiology and Biostatistics determined that significantly increased rate ratios were observed for autism and autism spectrum disorders as a result of exposure to mercury from Thimerosal-containing vaccines.

20. A study published in the Journal Cell Biology and Toxicology by Kinki University in Osaka, Japan determined that in combination with the brain pathology observed in patients diagnosed with autism, the present study helps to support the possible biological plausability for how low-dose exposure to mercury from thimerosal-containing vaccines may be associated with autism.

21.  A study published by the Journal Lab Medicine determined that vaccinations may be one of the triggers for autism. Researchers discovered that substantial data demonstrates immune abnormality in many autistic children consistent with impaired resistance to infection, activation of inflammatory responses and autoimmunity. Impaired resistance may predispose to vaccine injury in autism.

22A study published in the Journal Neurochemical Research determined that since excessive accumulation of extracellular glutamate is linked with excitotoxicity, data implies that neonatal exposure to thimerosal-containing vaccines might induce excitotoxic brain injuries, leading to neurodevelopmental disorders.

Sources:

All sources not listed below are listed throughout the article and highlighted. To view them, please click on them.

(1)http://investors.morningstar.com/ownership/shareholders-major.html?t=GSK

(2)http://finance.yahoo.com/q/mh?s=twx+Major+Holders

(3)http://finance.yahoo.com/q/mh?s=ge+Major+Holders

(4) http://finance.yahoo.com/q/mh?s=pfe+Major+Holders

(5)http://cid.oxfordjournals.org/content/48/4/456.full

(6) http://www.ebcala.org/unanswered-questions

(7)http://www.collective-evolution.com/2013/07/07/courts-rule-mmr-thimerosal-containing-vaccines-caused-autism-brain-damage/

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8 Incredible Reasons Witch Hazel Should Be Added To Your Medicine Cabinet

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In Brief

  • The Facts:

    There are many harmful chemicals lurking in most personal care products. There are enough natural alternatives out there, such as witch hazel that could eliminate your need to use these chemical-containing products at all.

  • Reflect On:

    How important is it for you to limit the number of harmful chemicals that you, your family and the environment are exposed to?

Witch Hazel is an ancient Native American remedy for a wide variety of ailments and people are starting to see why. Generally, in stores, we see witch hazel available in a clear liquid form in a bottle, but prior to that, it starts off as a shrub with yellow flowers.

There are two ways of getting the extract from the witch hazel bark, one as a distillation, this is commonly found in stores and generally has alcohol added to act as a preservative, or as a decoction. Many herbalists agree that the decoction method is superior because it makes a more concentrated version which means higher levels of tannins, which is the component that gives witch hazel its superior astringent properties. The distilled version is more shelf-stable, but just be aware of the alcohol that’s added, as some are sensitive to this.

Witch hazel can typically be used in the place of alcohol for treatment of many different skin irritations. It is recognized worldwide as a natural cleanser and toner, it’s clear that this product is absolutely great for the skin, so what benefits does it provide?

1. Clear Up Acne

A study, which was published in the Journal of Aesthetic and Clinical Dermatology showed that Witch Hazel was one of the most effective acne treatments out of 52 tested products.

This liquid can slow bacterial growth, speed up healing of scabs and reduce inflammation, redness, oil production and even the development of blackheads and whiteheads.

2. Protect From Skin Cancer

A study that was published in Chemical Research in Toxicology found that the polyphenols and tannins found naturally in witch hazel reduced the number of free radicals and stopped the growth of melanoma cells.

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3. Cleanse Hair & Hydrate Dry Scalp

Witch Hazel is a common ingredient in many homemade, all-natural shampoos. It can reduce oil build up on the hair, which could leave your hair clean, shiny and potentially add more volume.

According to this study, witch hazel was able to reduce symptoms of a dry, itchy and irritated scalp.

4. Reduce Degenerative Effects Of The Skin

Because of the anti-inflammatory and anti-oxidant properties of witch hazel, it can help to protect collagen and the skin’s elasticity. This provides a super cheap alternative to many of the expensive wrinkle creams, cleansers and toners out there. Try mixing Witch Hazel with vitamin E oil and some herbs or flowers such as rose or lavender for your very own home-made anti-aging serum.

5. A Useful Addition To Homemade Baby Wipes

If you are someone who is crafty, economical and practical then the idea of homemade baby wipes might be exciting for you. Witch Hazel is a perfectly safe ingredient to use in homemade wipes to wipe your babies bum clean. This is a great alternative to whatever chemicals may be lurking in those store-bought wipes. Making your own is also much better for the environment as homemade wipes don’t come packed in plastic.

6. Heal Stretch Marks?

Some claim that a witch hazel spray applied directly onto stretch marks once a day can help to eliminate the appearance of stretch marks. It’s so simple so at least it’s worth a try, considering it assists with inflammation and scarring this only makes sense.

7. Itch Remedy

Witch Hazel can be an excellent remedy for anything from bug bites, to eczema to chickenpox and poison ivy. You can put some in a spray bottle and add a few drops of lavender essential oil and find relief next time you or your children have an itch that scratching won’t help.

8. Heal Mouth Sores & Freshen Breath

Canker sores, bit lip or cheek? Simply swish some witch hazel around your mouth to help reduce irritation. This is also a great natural mouthwash that can help freshen breath. You can add a drop or peppermint essential oil for a more powerful fresh feeling, just be careful not to swallow.

All Natural Products, All The Way

With so many all-natural alternatives to our everyday products, one might begin to wonder why we even use mainstream store-bought products that are laden with chemicals and preservatives in the first place? It seems that the plant kingdom has a remedy for almost anything that ails us; it’s just that a lot of this knowledge has been lost and unfortunately it’s not a focal point for most manufacturers. Aside from countless recipes for natural homemade personal care and cleaning products online, some retailers are starting to understand our desire to eliminate chemicals from our lives and offer many alternatives, which are generally found at health food stores.

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Study Reveals Popular Vaccine “May Kill More Children From Other Causes Than It Saves”

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In Brief

  • The Facts:

    Multiple studies have shown and emphasized that the DTP vaccine may actually kill more children than it protects from DTP. This is one of the latest to show it, known as the Mogensen study.

  • Reflect On:

    Reflect on the fact that this information is never really brought up within the mainstream medical community. All it takes is one CDC study to "debunk" several studies that show opposite results. What's really going on here? Is our health a priority?

There are numerous vaccine safety issues. It can boggle your mind how health authorities and pharmaceutical companies can deem them to be completely safe, necessary, and responsible for saving millions of lives. When people hear this, they usually just believe it without ever looking into it and doing their research, and don’t realize they are only presented with one side of the story. If you have 100 studies raising an issue with a vaccine, all it takes is one study from the CDC to say it’s safe, and that’s the research medical associations dish out to doctors as well as medical schools. After all, the pharmaceutical companies are the ones paying for the whole shebang; what they say, goes.

“The case against science is straightforward: much of the scientific literature, perhaps half, may simply be untrue.” – Richard Horton, current Editor-in-chief of The Lancet 

Heavy Metals

One example would be the vaccine ingredients themselves. Heavy metals, like aluminum and mercury, have been added to vaccines for approximately 100 years without any appropriate safety testing. Numerous studies point this out.  You can access some of those studies and see some examples here.

Fast forward to 2017: researchers have now identified, in animal models, that the aluminum from a vaccine does not exit the body like aluminum from, let’s say, our food; it actually stays in the body, travels to distant organs and eventually ends up in the brain. Not only that, researchers also found some of the highest brain aluminum content ever measured in autopsies of the brains of people who were autistic.

You can read more about that and access those studies in the articles linked below:

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Study Shows Where ‘Almost 100 Percent of Aluminum From Vaccines Could Go Inside A Baby’s Body’

‘Some of the Highest Values For Brain Aluminum Content Ever Measured’ Found In People With Autism

It is simply no longer possible to believe…or to rely on the judgement of trusted physicians or authoritative medical guidelines. I take no pleasure in this conclusion, which I reached slowly and reluctantly over my two decades as an editor of The New England Journal of Medicine. –  Dr. Marcia Angell

Questioning Vaccine Safety Is Suppressed

With all of these issues, why is there such a harsh reaction to questioning vaccine safety? Why can’t a doctor or professor keep their job if they question vaccine safety? Isn’t science about openly questioning? The day we stop questioning, when there are clearly multiple concerns and questions to be asked and addressed, is the day we abandon the possibility of doing real science.

“The medical profession is being bought by the pharmaceutical industry, not only in terms of the practice of medicine, but also in terms of teaching and research. The academic institutions of this country are allowing themselves to be the paid agents of the pharmaceutical industry. I think it’s disgraceful.”  – Arnold Seymour Relman (1923-2014), Harvard professor of medicine and former Editor in Chief of The New England Medical Journal (source)

The issue here is, vaccines are marketed as completely safe, and anybody who questions vaccines is made out to look crazy, dumb, or unscientific. This couldn’t’ be further from the truth, and there are a number of valid reasons why parents should not be forced to vaccinate their child. 

The DTP Vaccine

Robert F. Kennedy Jr. has long been a vocal critic of the lack of scientifically-based vaccine testing:

The public in both poor and rich countries has a right to scientifically-based evidence that international vaccine programs are as safe as possible and that they have been thoroughly safety-tested.  The best metrics for measuring safety are studies comparing health outcomes of vaccinated versus unvaccinated cohorts.  Yet, both the CDC and the WHO have aggressively discouraged the pursuit of such studies. – RFK Jr.

He wrote an article that goes into more detail about the DTP vaccine, it’s history, and what the current research suggests. It is becoming difficult to avoid the conclusion that the DTP vaccine is causing more harm than good.

Study Finds Higher Mortality In Infants Who Received The DTP Vaccine Compared To Those Who Didn’t

In the video below, I go into more detail about the DTP vaccine. HERE is the study I reference in the video.

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Simple Exercises To Help Reverse Damage Caused From Excessive Sitting

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In Brief

  • The Facts:

    In our modern lifestyle, we are sitting too much and for too long periods of time. This level of sedentary lifestyle is not natural for our bodies and could lead to very serious health issues if we do not address this issue.

  • Reflect On:

    How could you be more active throughout your regular day to reduce the impacts of sitting too much? Can you make some of these simple excises a daily habit to help limit the damages of sitting?

If you are here and reading this, chances are you have a job that involves long periods of sitting, and most likely staring at a screen. This has become the norm in our modern society and because our bodies are designed to move, to stretch and well, basically to be used, sitting for extended periods of time is causing us some serious damage. Some people are going as far as to say that sitting is the new smoking.

Have you experienced those moments when you finally get up from a sitting position and your butt is completely numb? Excessive sitting causes your legs and hips to become tight and leaves your glutes completely inactive, which does nothing to strengthen these areas. Then there is the dreaded slouch over the desk and computer that could be ruining your posture as well.

Think about how our society was before the industrial revolution, stock market and even recently with the invention of the computer. Us humans were tending our own gardens, washing and hanging our own clothes, we didn’t have cars and were, by default, much more active than we are today. We didn’t even have couches to sit on at the end of the day or more screens, in various shapes and sizes to stare at whilst sitting. It is straight up unnatural for our bodies to spend so much time being inactive and we are starting to see the consequences.

However, having awareness is the first step towards change, and there are some simple ways that you can begin to undo the damage that is caused by sitting. So without further a due, here are 7 simple exercises you can do now to reduce the damage caused by sitting.

Sit Less & Move More

Prevention is the best remedy. By simply being aware of how much you are sitting, you can begin to negate its effects. Whenever possible stand up, go for a little walk around the office, perhaps a little stretch or plank while you’re at it. To remind yourself to do this you can set a timer to go off every 30-60 minutes.

Consider using a standing desk perhaps to keep you on your feet and activating your muscles for longer, although you will still want to ensure you are incorporating some movement, as standing for hours on end is not necessarily good for you and your body either. A friend suggested a great idea to me once, which was to drink plenty of water. This will force you to get up often, not only to get more water but to also relive your bladder, this sounds silly, but it totally works. Plus, there’s nothing wrong with staying hydrated!

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Stretch Out Those Hips

If you are really tight, the following exercises may be difficult at first, don’t push it only go to your level of comfort. With time you will gain the flexibility to go deeper as it will get easier after a while.

Squats

Nothing like some good old-fashioned squats to engage your glutes and your legs. Stand up tall, have the feet about hip width apart and facing a little bit outwards, bend down so your knees are at about a 45-degree angle, come up and flex your glutes when you do. Repeat 10 times to start, increasing every time you do this.

Downward Dog

This is a classic move that you may already know if you’ve ever taken a yoga class. If you haven’t — no sweat, it’s a fairly simple exercise. Stand up straight and bend over, place your hands in front of you on the ground and slowly walk them out. If you are on your tiptoes for this, that’s totally fine, you want your body to be in a “V” shape. Hold this pose for 10 – 15 seconds at first, then increase the duration as you get comfortable. To come out of this position, walk your hands slowly back to your feet than stand up tall. You may be able to eventually have your feet flat on the ground as you do this, but it may take some time to achieve this.

Plank Position

The plank position is great for whole body strength. Simply get into a standard push up position, or rest your elbows on the floor, ensure your back is flat, like a plank and hold for 20 seconds to start. Over time, you can increase the duration of this exercise. It is an excellent way to strengthen the core and gets your legs and glutes involved as well.

Glute Bridge

Lay on your back on the ground, bring your legs up so your feet are about 1 foot away from your butt, place your hands flat on the floor and begin to raise your pelvis off the ground. Repeat 20 times, ensuring to flex those glutes every time you lift up. As this becomes easier, increase the number of repetitions.

Spinal Twist

Sit on the floor with your legs out in front of you. To start, bring in your right knee and cross your foot across your left leg, hug your right leg into your body while sitting up straight. Hold this pose for 10 seconds then switch legs. As this becomes easier you can move on the

Leg Swings

Start this exercise by finding something to hold onto for balance. Start by swinging your right leg backward and forwards as high and as far back as feels comfortable to you. Repeat 20 times then switch legs.

Next up is side to side leg swings. Keep holding onto something for balance and swing your right leg out to the side as high as is comfortable and then in front of you towards your left as far as you can. Again, do 20 swings then switch legs. You may repeat if you are feeling especially tight.

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