How should sedentary people stay healthy?

Preface: With the development of technology, there have been many changes in the way people work. Many people sit in front of the computer for a long time, and if they sit for a long time, then the damage to our body is very great.

Therefore, it is recommended that after sitting for a while, you should get up and move your body, which can reduce the risk of stroke. Let's share with you how sedentary people should stay healthy.

Correct sitting posture is also very good for our body, if we always sit crookedly, then it will make the whole person look very ungraceful. If you want to sit correctly, the table and chair should be at the right height, and your arms should be as level as possible with the table. Neither too high nor too low, and if the table is too low, we can choose to put something under the mat.

In case the table is not high enough, we need to write at the desk, which can cause a lot of damage to the spine. We can prepare a cushion for ourselves, so that it will be more comfortable to sit on and reduce the fatigue of the body.

Many people inevitably need to sit for more than 6 hours at work, and if they sit like this often, it will increase the risk of stroke. Therefore, it is recommended that everyone participate in physical exercise after work. Normally, everyone works 8 hours a day, so when we have time to relax, we can play badminton or go for a run.

Asking your friends together can not only promote communication between two people, but also strengthen your physique.

There are more and more sedentary people, and if you sit in a chair for a longer time, it will bring all kinds of damage to your body. If sitting for a long time is accompanied by various bad habits, it will lead to more and more physical health. We can simply massage our spine, we must pay attention to the intensity of the massage is clearer, which can effectively relieve fatigue and greatly reduce the damage to the muscles.

Regularly do some exercises that suit you, and you should often stand up and walk accordingly, so as to relieve your fatigue and protect your body.

When you come home every day, you can go to the gym to exercise, or you can buy a treadmill at home to run and exercise, or do some yoga exercises. And after sitting for a long time, you can stand up and walk around, so that you can also stay healthy.

Don't sit for a long time, and be sure to get up and move after a period of time to keep your body healthy.

You should exercise regularly in your life, you should also do some stretching exercises, and you can choose to swim and play basketball when you are resting, so that your body can become very healthy.

<>1.Move around a lot.

To ensure that you don't sit for too long, it is recommended to take short breaks of about 20 to 30 minutes at a time. It's best to get up and move around, even when you're sitting, bend over, lift your shoulders or take deep breaths to reduce muscle tension and help you adapt and get back into your work posture.

2.Don't cross your feet.

Foot crossing is often an unconscious action, which relaxes the muscles, but restricts blood flow to the other leg, and the weight and center of gravity of the pelvis are also distributed to the other leg, causing the spine to curvature. Experts encourage people to cross their ankles instead of their knees, which is very helpful for adjusting the body and blood flow.

3.Posture of the arms.

An angle of 90 degrees or slightly more is the ideal bend of the elbow, and the effect can be achieved by wrapping the sides of your arms. Chronic compression of the nerves in the wrist can lead to carpal tunnel syndrome, which can cause tingling and pain in the hand, so it is recommended that people who use keyboards regularly adjust the armrests of their chairs to help improve discomfort.

4.Keep your distance and angle.

In order to reduce fatigue, the middle of the computer screen is just at the level of the user's chin, and the distance between the two is about 14 inches, and it is not suitable to put the computer too far away, because the body tends to lean forward, resulting in spinal misalignment. Many people will put the computer screen in the position of the desk, resulting in the keyboard in front of the screen, but the screen is on the side, and the body is tilted and twisted like this for a long time, which will cause the intervertebral disc problem to be more serious.

5.Avoid skewed bodies.

How do you see if you're sitting correctly? Compare the position when driving, when sitting in the driver's seat, put your hands on your thighs, keep your body not twisted, hunched or skewed; When driving, we don't lean our heads forward and drive in front of the windshield, but strangely, we see many people who use computers in such a posture, although the short-term impact on the body is not obvious, but over time they will be injured.

6.Use an adjustable chair.

Experts say that because everyone is different, it is best to adjust the chair to the proportions and curves of the individual. It is advisable to adjust the height of the chair in the office so that the feet can rest flat on the floor, the thighs should be parallel to the floor and the tabletop, ideally the back of the chair should be close to the back and keep the tilt of 90 120 degrees, and a high-back chair to support the head and neck when looking at the computer screen.

7.Tiptoeing.

Usually in work and life, especially when the lower limbs are swelling and fatigue after sitting or standing for a long time, you can use the tiptoe method to fitness. Because the contraction and squeezing of the muscles in the back of the calf on both sides during tiptoeing will promote the return of blood to the exerciser's lower limbs, accelerate blood circulation, and prevent varicose veins in the lower limbs.

1. It is recommended to avoid home sports on weekends as much as possible, and insist on exercising three or more times a week to reduce the chance of sports injuries.

This kind of behavior is very bad for the waist, generally do not exercise, to the weekend crazy exercise, so it is also harmful to the waist muscles, especially table tennis, badminton, golf and other sports that need to twist the waist, are easy to hurt the lumbar spine, causing low back pain.

2. Every half an hour to an hour, you should get up and take a walk, or do a stretch.

3. Usually take a little time to squeeze out the stitches.

Choose strongly allowable exercises for exercise, such as walking or cycling to and from work, insisting on running in place every day, 15 to 30 minutes, insisting on jumping rope for 15 minutes a day, insisting on climbing stairs for 15 to 30 minutes a day, etc., but people with knee joint problems can choose to jump rope and climb stairs for exercise.

It's sad to say that the harm of sitting is irreparable.

A growing body of research has found that sedentary life is a risk factor independent of exercise.

People who sit for long periods of time, with or without regular exercise, have an increased risk of heart disease, diabetes, cancer, and premature death.

If you love sports, and your daily exercise time is up to or even exceeded, it can't make up for the health damage caused by sitting for a long time at work, and you are at most a sedentary person who loves sports.

Life is already so difficult, but you still have to get into the habit of exercising.

The World Health Organization recommends that adults should get at least 150 minutes of moderate-intensity aerobic activity, such as jogging and swimming, for at least 10 minutes per week.

Of course, you can also replace it with 75 minutes of high-intensity aerobic exercise, and you should also make sure to do muscle strength exercise at least twice a week.

Moderate intensity is spoken of here , including brisk walking, dancing, and housework; High intensity includes physical tasks such as running, fast cycling, fast swimming, and lifting heavy loads.

Doesn't that sound difficult? However, 1 in 5 people do not meet this minimum standard of health.

First, we analyze the characteristics of sedentary body type, and then list the problems that tend to occur. Then develop a training plan, especially strengthen targeted antagonism training.

To put it simply, to stay healthy in this situation, you can pay attention to the following questions:

First, strengthen waist training, you can do yoga (sun salutation), little delphinium.

Second, pay attention to neck health, in addition to doing neck turns, you can also increase small ball sports.

Third, increase the movement of the lower limbs to promote blood circulation. Swimming or jogging is best.

Move every half hour.

If you have to be sedentary for work, then you need to strengthen physical exercise after work, otherwise it will be difficult to ensure your physical health.

Sedentary people must have the following ways to stay healthy:

1.After an interval of half an hour or an hour, straighten your feet and hook your ankles and repeat several times. Then turn your ankle clockwise 30 times and counterclockwise 30 times.

2.Put your hands together and press firmly together several times, then turn your ankles as you would your ankles.

3.Place your arms shoulder-height and expand your chest back several times, then take turns stretching your left and right hands upwards.

4.Turn your head up, down, left and right and do a head-up movement.

5.Close your eyes, turn your eyes thirty times clockwise, thirty times counterclockwise, then suddenly open your eyes, and repeat three times.

6.Throw your eyes to the sides, raise your head at the same time, and kiss the ceiling.

If you have to sit for a long time for work, then you should stand up and relax appropriately according to your sedentary time, so that you can get out of the body's blood circulation. In order not to affect the health of your body, you have to get up and exercise every month.

Maintaining one posture for a long time is most likely to cause backache, and sitting for a long time is not good for blood circulation, which can easily lead to diseases and muscle soreness. Sedentary people have slower blood circulation, and sedentary people who lack exercise for a long time are more likely to cause heart atrophy. Especially for some middle-aged and elderly people, standing up and walking from time to time will have greater benefits for the body.

Maintaining a posture for a long time, without exercise, must have a great impact on your health, you should try to adjust your time, stand up and move every half an hour or so, let your eyes rest, and relax your body.

How can sedentary office workers stay healthy?

1. Exercise appropriately.

Whatever the way to stay healthy, exercise is the best way to solve the problem for sedentary office workers. When working continuously for more than 1 hour, you should stop the work in hand as soon as possible to rest and perform some simple stretching, head turning, and body movements. In addition, sedentary office workers can also do physical exercises such as jogging, brisk walking, swimming, badminton, and table tennis after work.

Moderate physical exercise can not only help sedentary office workers enhance their cardiopulmonary function, but also improve their physical fitness.

2. Enhance seat comfort.

Long-term sitting is necessary to strengthen the comfort of the seat to prevent problems in sitting posture caused by insufficient seat comfort, causing local muscle and joint pain. If there is still a gap in the lower back when the lower back is close to the back of the chair, you can place a cushion to support the lower back to prevent the lumbosacral muscles from becoming too tired. In addition, in order to reduce the chance of coccyx injury, you can place a decompression cushion on the chair when you sit normally to reduce the pressure on the coccyx and prevent long-term coccyx involvement and disease.

Article**3 In short, for office workers, sitting in the office for a day seems to have become a habit, but maintaining this state for a long time is undoubtedly harmful to the body. In the face of the sub-health "challenges" brought about by sedentary life, work is important, but the importance of physical health still needs to be prioritized before other items.

People in their usual life and work, the living conditions and working methods are not the same, the working conditions are different, so that you are sedentary things, you must stay healthy, in fact, sedentary also has a certain impact on your body, you must master a certain time, your body's blood circulation and health, in fact, sedentary is also on your body and mind, healthy, sedentary methods, but also on your life and your body will have an impact, you must get up to exercise during your sedentary time, A body can have a good health performance, if your work is necessary, do the time, then you sit for a long time that will have a certain impact and obstacles on your body, you must master the time of your wine, you must be responsible for the health of your body, the time to do and the time to exercise must be well allocated, your health can have a certain guarantee.

If you have to sit for a long time, we can massage the waist muscles and abdominal muscles with our hands without affecting our work, and we can also sway our body from side to side when sitting, which can reduce the damage of sitting for a long time.

Sitting for a long time has a great impact on the health of the body, so it is recommended to get up and walk around every half an hour to move your body and rest your eyes. In addition, it is necessary to strengthen the comfort of the seat to prevent local muscle and joint pain caused by insufficient comfort.

If you have to sit for a long time, you should stand up and move a few times every half hour, stomp your feet and stretch your waist, go out and turn around every hour, and move your muscles and bones.

I really don't have time, go to the toilet or do stretching exercises, eye exercises, and stretching muscles and bones in situ before and after meals, but it is still recommended to maintain a moderate amount of exercise, exercise helps physical health, and I wish you a happy life and physical and mental health!