How people sitting in the office should exercise

1. Observe your posture The spine is healthiest when it is in a naturally upright position. Poor posture, such as sitting in a chair with your head bowed and shoulders down, leaning over your desk, can shift your spine away from its normal position and put too much pressure on your back muscles. When you sit upright, try to maintain good posture.

White-collar workers: how to sit in a chair to prevent back pain 2. Support your back Another way to help maintain good posture is to place a small pillow or cushion on the arch of the lower part of the back when sitting, which can provide support for the lower part of the back and reduce excessive pressure on the muscles. Especially when you're sitting on the couch watching TV or driving long distances, remember to buy yourself a lumbar pillow and change the recline of the backrest frequently.

Women in the office don't know if they feel this way, whether you are writing, doing housework, or driving, your back pain will suddenly attack you without you noticing. Healthy office tips: Neck pillow to help you take a nap at noon, you can prepare a travel inflatable neck pillow in advance.

3. Frequent activity If you are sedentary in the office for a long time, you need at least an hour to stand up and move. If you can't leave the office, try placing items such as folders in a location where you have to stand up to reach them, or consciously stand up to answer ** and take a walk during your lunch break. 4. Stretch your back For people who work at a desk, stretching your back can prevent and reduce back pain.

Stand up straight every 15 minutes while working, place your hands on your waist and lean back. The movement should be slow and steady when stretching. 5. Lifting items properly Lifting a box or bag of food may cause back pain.

When you lift something, keep it as close to your body as possible. Instead of straightening your arms or bending over to pick up items, try to keep your back as straight as possible, and then bend your knees and squat down to pick them up. The handbag should not be overweight, and if you are used to stuffing your handbag with magazines, makeup, keys, wallets, etc., please lighten the weight of the handbag.

Overweight handbags can significantly increase the burden on your back and cause back pain, so it is recommended that you use a backpack, which will distribute the weight evenly on your back. 6. Exercise while sleeping Put a pillow under your knees when lying flat to ensure that the neck and spine are at the same level; If you're lying on your side, keep your knees bent. But in any case, a pillow with a low thickness must be used, because a high pillow will force the neck upwards to form an angle, which will bend the spine.

7. Stay healthy and slim One way to prevent back pain is to maintain an ideal weight. If you're overweight, your muscles will be in a bad state. It is recommended that you do 20 to 30 minutes of aerobic fitness exercise 4 times a week, and pay attention to your diet and eat more low-fat, nutritious foods.

People who sit in the office for a long time should do 3 more movements to exercise muscle, burn fat, and get better in health.

1.More and more, Tai Chi, Bajiquan.

2.It's best to do some push-ups as well.

3.Tension device, grip device, etc.

4.If you have time, it is recommended to run 10,000 meters or 1 hour every dayTable tennis, badminton, jogging.

Keep running every morning or evening so that you can ......

Those who sit in the office can stretch their waists, stretch their arms, and press their legs in the room. As long as you don't sit in your seat all the time, move the lower cervical and lumbar spine. Be persistent.

You can exercise on the way to work, and jogging is also very good for the body.

Jogging. You can go out for a run when you get off work, so you can exercise.

Nowadays, there are indeed many office workers who often sit in the office, so if you want to exercise, you can use the time to go to work or leave work in the morning, you can walk to and from work, or buy a yoga mat at home to exercise.

We can use our lunch break to do exercise, which will make us healthier.