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“Sedentary” is the working state of many people today, and it is often from work to get off work. This sedentary working state may seem comfortable, but it is actually very harmful. For sedentary people, they often feel sore neck, lower back pain, and general fatigue, which can be relieved slightly after resting on weekends.
A survey shows that nearly 60% of office workers sit for more than 6 hours a day,
28.75% of people spend more than 8 hours a day sitting.
It is said that sitting for a long time hurts the body, these problems after sitting for a long time,
How many do you account for?
Injury to the waist: neglecting exercise, sitting in one position for a long time, the muscle strength and endurance of the waist will become more and more Poor, it is very easy to cause lumbar muscle strain, and then low back pain. In addition, sitting for a long time will also compress the lumbar intervertebral disc, especially for people who often sit at desks to write and operate computers. Disc herniation.
Neck injury: People who sit for a long time, because the neck ligaments, tendons, and tendon sheaths cannot be relaxed for a long time, it is easy to form cervical bone hyperplasia, cervical ligament calcification, ossification, and cervical stiffness. Straightening, resulting in different types of shoulder and neck discomfort.
Injured legs: After sitting for a long time, especially if the sitting posture is incorrect for a long time, the waist will be severely compressed, and the nerves in the waist will extend to the knees, causing knee pain. In addition, people who sit and work all the year round, because of keeping the legs bent for a long time, the blood vessels are compressed, which makes the temperature of the knees lower, and it is easy to suffer from chondromalacia patellae.
Sad: Sitting for a long time, inactive, and drinking less water will slow down the blood circulation, which will cause the heart function to decline over time and cause myocardial atrophy. Especially in patients with arteriosclerosis, prolonged sitting is more likely to slow down blood circulation and induce myocardial infarction and cerebral thrombosis. The plaques in the heart vessels of men aged 40-55 are the most unstable and prone to sudden death.
Brain injury: prolonged sitting will slow down blood circulation, which will lead to insufficient blood supply to the brain, injuring the mind and brain, manifesting as physical fatigue, lethargy, and yawning. Standing up suddenly, there will also be dizziness, dizziness, tinnitus and other symptoms.
Injury to the intestines: Sitting for a long time will weaken and slow down the intestinal peristalsis, which can easily lead to constipation. In addition, poor blood circulation in the abdominal cavity, pelvic cavity, and lumbosacral region of sedentary people will also reduce the function of the intestinal immune barrier.
Injury to reproductive capacity: For women, prolonged sitting prevents menstrual blood from flowing out in time, and is prone to dysmenorrhea. For men, sitting for a long time will affect the blood circulation of the prostate, which is easy to cause chronic congestion of the prostate, and then induce prostatitis.
How to reduce sedentary belt Hazards
1. Pay attention to the movements of the legs
When sitting, let the knees bend naturally and present a right angle. If the knees are higher than the hips when sitting on the chair, it means the chair Too low, otherwise the chair is too high, which is not conducive to the normal bending of the knees. Under normal circumstances, the position of the knees should be lower than the hips, so that the thighs can be kept parallel to the ground and the calves can be perpendicular to the ground.
2. Lower back
You can put a small soft pillow under the back of the chair, which can keep the lower back in a natural curve, reduce the support force, and effectively protect the spine .
3. Arms and Elbows
If your arm is on the table for a long time, it will cause shoulder pain, so be sure to keep the arm moving normally. Ideally, the elbows should be bent and present at a right angle, which prevents the body from becoming overtired.
4. Head and Neck
When sitting on a stool, your eyes should look forward to keep your eyes and the computer screen in balance. The lower part is sagging, but it cannot be in the same posture all the time, otherwise it will cause physical stress and cause body aches. The height of the computer desk can be appropriately lowered, so that the spine can maintain a normal curvature and reduce the tension of the head and neck.
4 Exercises for Office Workers
1. Jogging
It is best to drink enough water before running , Of course, you can also bring a bottle of water with you. Persistent jogging can enhance your physique, improve your immunity, and improve your mental state. This is a good way for people with poor constitution to keep fit.
2. Stretching and looking up
When office workers are working, they can stretch When stretching the waist, the hands, shoulders, waist and other parts are active, which is equivalent to an incomplete chest expansion exercise, which can promote blood circulation to a certain extent, exercise the contraction and relaxation of body muscles, and eliminate Fatigue. If you are sitting with your back leaning forward, it is recommended to lean your head back and move your neck.
3. Make a fist and turn your waist
Office workers generally face the computer, a The hand needs to hold the mouse, which can easily lead to “mouse hand”. It is recommended that you try to make a fist during the work interval – clench your fist, then stretch your fingers, then clench and stretch again, and so on several times. This action of turning the waist is aimed at lumbar spondylosis. First, sit on a chair, turn your body to one side, exhale slowly, hold for ten seconds, return to the original position, and then turn your body to the other side. Repeat this several times.
4. Swimming
Swimming is also a good exercise, not only can exercise your endurance , you can also relax yourself well.
References
1. Sohu.com’s “Sedentary increases the risk of premature death” confirmed ! How to reduce the harm caused by sedentary? “
2. Zhihu “How to avoid the harm of prolonged sitting? 》
3. Baidu “Sitting for a long time will cause a lot of harm, how should we alleviate the harm caused by prolonged sitting? 》
Author: Lu Xiaoyi
Editor in charge: Li Yizhen
Pictures from the Internet
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Source: Healthy China