How do people who sit in the office exercise for a long time, and how do people who sit in the offic

If you're sitting in a sedentary office, you --- how to exercise.

1 Leg extension exercise: sit on a chair, press the heel of your left foot against the toe of your right foot, and then straighten your right leg vigorously; After doing the two sets, press the heel of your right foot against the toes of your left foot and straighten your left leg vigorously. This exercise works the quadriceps muscles in the front of the calf and the tendons in the back of the thigh.

2 Half Squat Exercise: Get up from the chair you are sitting on, but be careful not to fully straighten your knees and try not to bend over. At the same time, contract your hips vigorously and sit back slowly, but just touch the chair surface lightly and repeat the next movement immediately.

You can do this exercise by the way every time you stand up from your chair. It strengthens your hip and leg muscles.

3 Rowing: Sit as straight as you can, with your feet on the ground and your palms down and your hands on the edge of your desk. If your chair has wheels, you should keep it farther away from the table so that your arms are only slightly bent.

Pull your body towards the table until your elbows are slightly back behind your waist. Then push your body away from the table and return to the same position you had started. If your chair doesn't have wheels, you'll need to be closer to the table so that your arms are bent slightly more than 90 degrees.

Place your feet on the ground, just pull the table and count three times. Relax for a while and repeat the exercise. This movement strengthens your back and arm muscles.

4 Hold up the wall: Stand in front of the wall, about an arm's length away from the wall, with your palms against the wall and your feet about shoulder-width apart. Bend your elbows and move your body towards the wall.

When the arm is bent at about 90 degrees, the wall is pushed to return the body to its original position. This exercise helps to strengthen the muscles in the chest, shoulders and arms.

5 Chair Abdominal Back Exercise: Sit straight in the chair with one hand behind your head and the other hand grasping the edge of the chair seat to tuck your abdomen. Slowly move your body forward and down as you continue to tighten your abs.

Hold for a few moments and then slowly return to your original position. This exercise helps to strengthen the abdominal muscles.

Exercise methods at home for people who sit for a long time in the office have tension on the back of their thighs and cause bending back pain!

Find a club, taekwondo and other people to fight for a while to improve the vitality, the office sits in the owe people to show no energy, in the company can also be their own martial arts for a while.

Recommendations: push-ups, squats, with dumbbells plus dumbbells. People who sit for a long time can not move their waist for a long time, and they are not suitable for doing high-strength movements and exercises.

But the most important thing is the diet matching, how much control in the morning, noon and evening is enough.

After working in the office for a long time, get up and walk, look far away, stretch your muscles and bones, of course, someone massage is better!

Push-ups are the best, and they also work out the figure.

Walking, attending some health clubs, jumping exercises, etc.

Sitting in the office for a few hours, because the time is longer, there are all kinds of diseases and the body is also in sub-health, in fact, white-collar workers, at work, in order to keep yourself away from sub-health, you can do some small actions in the office, which can keep you away from sub-health and get real physical health.

First, chest lift exercises.

Sit in a chair with your arms on your sides and your feet flat. Slowly lift your chest upward, but your head should not rise, keeping your chin parallel to the ground. Hold for 10 seconds, then relax, repeating 5 to 10 times.

Shrink the shoulders to return to the previous action preparation position, this time with the hands on the hips, narrowing the two shoulder blades and tightening the chest.

After holding for 10 seconds, relax slowly and repeat 5 to 10 times. The top offset of the chin brings the chin parallel to the ground, then the chin, head, and neck, but don't lower it. Hold for 10 seconds, relax, and repeat 5 to 10 times.

As a reminder, when doing this, you should bother your lips with your fingers so that your angle and position can be corrected at any time.

Second, stretch your arms.

It stands upright, and the hand is fastened to the head as the shoulder is tightened. Hold for 10 seconds, relax, and repeat 5 to 10 times. Next, return to the standing position with your hands fastened behind your brain, reduce your shoulder blades, hold for 10 seconds, relax, and repeat 5 to 10 times.

3. Chest expansion exercises.

Stand facing the corner with your hands close to the sides with your shoulders, forearms, elbows and palms. Stretch the chest muscles in 15 seconds beautifully. You can also move your arms up and down to work the muscles in different areas.

Health tip: Office workers should use the "20 out of 20 rule," which is to stand for 20 minutes every 20 minutes. In addition, every 2 hours, you have to do some stretching exercises to exercise your muscles and increase the efficiency of your body's oxygen use.

Fourth, the neck is stretched.

Remain seated with the head slightly prominent, as if it is nodding. The strength of the nod is applied with a neck stretch, pause for 10 seconds, then relax, and repeat 5 to 10 times.

Sitting in the office for more time is not only physically and mentally exhausting, but also makes the body gradually in a sub-healthy state, you can easily do a few small actions introduced above during the office, you can only need a few a day, you can keep you away from the sub-health state, let health with you.

People who sit in the office for a long time should get up and exercise after working for a period of time, exercise, move their limbs, and then drink more water and exercise frequently, so as to be able to maintain health.

People who have been sitting in the office for a long time should pay more attention to the management of emotions, so after work, we can exercise appropriately, such as trotting, and avoid eating greasy food, and pay attention to a light diet.

People who sit in the office for a long time should pay attention to the small warmth of the neck and back. Pay attention to moderate exercise every day, go to bed early and get up early. Go out for a run in the morning and do exercises. If you have been working in the office for a long time, you should always look into the distance, which is good for your eyesight.

Three points depend on exercise, and seven points depend on eating.

The office has limited activity space, so you can often stand up and move your muscles and bones, look down into the distance, and let your eyes rest. Or through the "fishing" action of connecting water and going to the toilet, to achieve the effect of relaxing and changing ideas.

Another way is to put a health pot in the office. Nowadays, many people like to put a health pot at their workstation. My multi-functional health pot was recommended to me by a colleague.

This health pot is cost-effective and has a lot of functions. The function of brewing tea leaves impressed me, a person who loves tea as a life. It comes with a large tea basket with thin holes, which is suitable for boiling various types of tea.

When boiling, it is also boiled for a while, stopped for a while, not all the time, so that the tea can be boiled more thoroughly and the tea is not wasted. When boiling tea, the amount of tea leaves only needs to be one-third of the tea, and it can also be boiled many times, which is suitable for the office to drink all the time.

The operation method is simple, put the tea leaves into the tea basket, select the brewing mode, and you can set the time. It's not as troublesome as the tea maker in my impression, and it's easy and quick to use in the office.

When you work in the office, you can look out the window, move your muscles, chat with colleagues, put on headphones and listen to anything.

We all know that "life is in motion". Nowadays, however, most people work on a computer, often sitting in front of a computer for hours or even a whole day. Sitting for a long time leads to a significant reduction in activity, which can have a great impact on our physical health.

So, what are the health problems that can be caused by sitting for a long time? How can office workers reduce the harm caused by sitting for a long time?

On December 11, 2018, in the Fuyang Youth E-commerce Industrial Park in Anhui Province, employees of a pet product e-commerce company named Ruyun were busy selling online by the computer. (Wang Biao, People's Picture Cover Brother Piece).

Statement: Where there is the word "people**", it is copyright**, protected by law, and the use (including **) needs to be paid, please call to buy: 010-65368384 or 021-63519288. ）

According to Guo Xiaochen, from the Department of Cardiovascular Medicine of the First Affiliated Hospital of Tianjin University of Traditional Chinese Medicine, sitting for a long time will cause the following damage to the body:

1.Injuries: low back strain, indigestion.

When sitting for a long time, the weight of the human body will be more concentrated on the lumbosacral region, and the uneven pressure distribution can easily cause low back muscle strain and pain, and in the long term, it can even cause the elasticity of the intervertebral disc tissue and the hyperostosis of the spine, and will also cause and aggravate the digestive system diseases such as abdominal distension and constipation.

2.Sadness: The incidence of cardiovascular disease has doubled. Sedentary life slows down blood circulation, and over time, it can cause heart function to deteriorate, causing myocardial atrophy.

3.Brain injury: insufficient blood supply, dizziness, and dizziness. If you are sedentary for a long time and your blood circulation slows down, it will lead to insufficient blood supply to the brain, which will hurt your mind and damage your brain, and cause mental disgust.

4.Damage to the kidneys: The reproductive system "suffers". Being sedentary for a long time will make the bladder meridian qi and blood flow poorly, resulting in bladder dysfunction, and the kidney meridian and bladder meridian are in the same vein, which can easily cause abnormal kidney function.

It can be seen that the harm of sitting for a long time is indeed great. Therefore, sedentary office workers should adjust their lifestyle in time. For example, when working, you can stand up and move for about 5 minutes every 1 hour, and if possible, you can stand for 1 3 hours a day.

At the same time, the posture of the sitting object should also be correct, that is, maintain a neutral position. In the seated position, the neutral position should be the head basically above the ribcage and the ribcage basically above the pelvis.

In addition, for office workers, you can also try this set of office aerobics. For example, when sitting on a stool, you can do a simple breast expansion; Lift your toes vigorously and stretch your calf muscles when you pick up **; Push harder each time you turn back, holding the back of the chair with one hand and the armrest with the other to move your lower back muscles. Once you've stood up, you can also lift your legs or do wall push-ups.

If you are sedentary for a long time, you usually have to stand up and walk more, do some activities, and look into the distance, and then close up and take a rest, which can reduce the fatigue of vision. Try not to sit for too long, it is easy to get hungry and have some discomfort in the cervical spine. You can change your posture appropriately.

Currently, the office has become a fashionable choice for many people as it makes employees more productive, but it can also cause physical health problems for employees who are sedentary for long periods of time. Failure to take appropriate action to keep Kyung Lee Wong in good health will expose him to harmful health risks. Here are some wellness tips for office work:

1.Place your hands side by side at your sides, then slowly stretch your arms down and pull your arms and back for 5 seconds.

3.Drinking water can promote gastrointestinal peristalsis, eliminate toxins from the body in time, maintain the balance of the body, and appropriate drinks can achieve beauty effects, such as lemonade or rose tea.

4.Food needs to be nutritionally balanced, junk food with too much sugar or high fat content should not be eaten too much, nuts, vegetables and fruits can maintain a balanced nutrition, which is very helpful for relieving the pressure of office work.

As for the "healthy" snacks mentioned by netizens, can they really be healthy? First of all, it should be noted that not all of the "healthy" snacks mentioned by netizens are healthy foods, and consumers need to pay attention to the ingredients and nutrients on the food label. Some so-called healthy snacks are likely to be high in calories or even sugar, which can have an impact on your health.

When looking at healthy snacks, choose snacks that are equally convenient and satisfy people's tastes. Snacks such as nuts and vegetable bars can provide the body with essential nutrients, but overconsumption needs to be avoided because some nuts or vegetables contain higher calories and are at risk of obesity.

In short, there are a number of health tips to adopt in the office, including proper sitting, exercise, and diet. When choosing a healthy snack, it is essential to consider its nutritional content to reduce unnecessary food processing and calories. These actions will all help employees meet their work demands and stay healthy.

1.Regular standing activities: Sitting for a long time is not good for the body, you should stand up and move every once in a while to stretch your muscles and muscles and bones, promote blood circulation, and relieve fatigue.

2.Correct sitting posture: Maintaining a correct sitting posture can reduce lower back pain and neck fatigue. Try to make the table and chair as high as possible suitable for your height, with your feet flat on the ground and your back straight.

3.Drink plenty of water: The air in the office is dry, which can easily cause thirst and dehydration. You should drink plenty of water to keep your body hydrated.

4.Eat wisely: Eat a reasonable diet every day and avoid excessive fat and carbohydrate intake.

It should be noted that the "healthy" snacks mentioned by netizens are not necessarily healthy, and some may even contain too many additives and sugars.

5.Exercise: Doing simple exercises in the office is a great way to stay healthy, such as doing small exercises in your seat or taking the stairs instead of taking the elevator.

In short, health should start from the little things in life, through scientific diet and exercise to maintain good health, while avoiding too much addiction to work and electronic devices.