People performing sedentary, so-called “sedentary” work that is not related to physical activity – in offices, offices, institutions – cause the greatest harm to their health, since they spend a significant part of the day without the necessary physical exertion, sitting at the table.
As you know, sedentary work does not add to health, but, on the contrary, worsens it. A number of diseases can persecute workers of such work, namely: hemorrhoids , osteochondrosis, obesity, prostatitis, etc. This is not surprising, since the factors leading to its development (and sedentary work at the computer is one of the main ones) are too common in our life.
Proper organization of the workplace during sedentary work will help prevent many diseases. Doctors have long noticed that with prolonged sitting there are metabolic disorders in the musculoskeletal system. There is a constant stagnation of blood in the veins of the spine, sometimes with the formation of blood clots, which can lead to blockage of blood vessels. Those who spend the whole day at the computer tense the deep muscles of the back. Prolonged muscle spasm further aggravates venous stasis, legs begin to swell.
Now the most common option for sedentary work is working at the computer, and in the future its prevalence will only grow. To maintain correct posture, place the computer straight in front of you, and not to the side, when you have to hold your neck, turning it towards the screen.
Always take rest breaks. When working with a computer for 6 ~ 8 hours, rest your eyes for 15 minutes every 2-3 hours.
To maintain a beautiful posture, try to spend some time between work in motion.
Active rest leads to a faster recovery of working capacity, which was convincingly proved by the Russian physiologist I.M.Sechenov. Active rest, based on switching from one type of activity to another, provides the opportunity for prolonged, but varied activities without the onset of fatigue.
We offer exercises that increase efficiency, stretch muscles and give strength for further work. Of these exercises, you can choose one and repeat it periodically, but it is best if you do gymnastics in a complex manner.
Sitting, alternating leg stretching and bending. Do not lower your feet to the floor. 10 – 20 times.
Sitting, bowing and flexing of the spine. 10 – 20 times.
Sitting, spread your elbows to the side – inhale, stretch your arms forward with tension – exhale. 4 – 6 times.
Sitting, stand up with a deflection of the body and sit down. 8 – 10 times.
Sitting, turn the body as much as possible. The back is straight. 10 – 12 times.
Sitting, legs extended, bend the leg and press it with your hands to the stomach, draw in the stomach – exhale, while stretching the leg, inhale. 4 – 8 times with each leg.
Sitting, tighten your abdominal muscles, then relax. 15 – 20 times.
Sitting with the legs extended, alternately strain and relax the muscles of the right and left thighs. 15 – 20 times.
This term refers to the formation of fat cushions, a decrease in the elasticity of the muscles on the hips and waist. This deficiency can help correct the daily performance of a special set of gymnastic exercises.
1. Sit on the floor with your legs straight. Grabbing a foot, ankle or lower leg with your hands, raise your leg up and lower it again. Do the exercise 20 times with each leg.
2. Stand straight with your legs crossed. Stretching out your arms, slowly tilt your torso forward, linger in the incline for 5 seconds and slowly return to its original position. Do the exercise 10 times with each leg.
3. Get on your knees, arms crossed over your head. Sit on the left thigh, then straighten and sit on the right. Repeat the exercise 10 times in each direction.
4. Sit on the floor with one leg bent under you. Grabbing the lower leg of the other leg with your hands, lift it up. Hold in this position for 5 seconds and lower your leg.
Do the same with the other leg. Repeat the exercise 5 times with each leg.
Anyone who prefers to spend hours of leisure time in a soft armchair in front of the TV, as you know, is not entirely reasonable in relation to their health. But what to do, sometimes the habit turns out to be stronger than any arguments of reason.
For those who do not want to sacrifice a habit and nevertheless want to maintain vigor and harmony, we can recommend several simple gymnastic exercises that can be done without leaving the screen, literally in between two programs. Repeat each exercise 5-6 times.
1. Sit on the edge of the chair, straighten your legs and place them on the floor. Leaning with straight arms on the armrests, bend over, look at the ceiling and take a deep breath, then return to the starting position and exhale.
2. Sit on the edge of the chair, lean against the back with your shoulder blades, and grasp the top with your bent arms. Straighten your legs and place them on the floor. Raise your straight legs up as high as possible, then slowly lower them to their original position.
3. Raising your legs, exhale, and lowering – inhale.
4. Sit on the edge of the chair, place your hands on the seat, straighten your legs and place your heels on the floor.
5. Bending your arms, slowly lower yourself and sit on the floor, while not bending your knees. Then, unbending your arms, return to the starting position.
6. Sit on the edge of the chair, straighten your legs and try to put your feet on the floor. Raise your arms to the sides, inhale, then bend over and try to reach your toes with your hands – exhale. Do not bend your knees while bending.
7. Sit on the edge of the chair with your palms on the seat with your fingers back. Straighten your legs and place them on the floor.
8. Bend your knees and, giving your torso forward, try to sit on your heels – exhale. Then, straightening your legs, return to the starting position – inhale.
9. Leaning with straight arms on the armrests,
bend your arms, pull your socks and, placing your shins on the seat, sit on your heels.
10. Lean your shoulder blades against the back and inhale. Then, bending your arms, sit on the seat and lower your legs to the floor – exhale.
A set of exercises for those who want to lose weight
1. Stand facing the wall at some distance from it. Press the palms of outstretched arms against the wall at shoulder level. Bending and straightening your arms, push up from the wall. Try to keep your back straight.
2. Stand facing the wall with your feet together. Raise your right hand first, trying to touch the wall with your fingertips as high as possible, then your left, then do this exercise with both hands.
3. Standing facing the wall, rest your hands on it. Alternately, sharply lift to the sides either the right or the left leg.
4. The exercise is similar to the previous one, only lift your legs back with force alternately. Bend over.
5. Press your back against the wall. Exhale, tighten your abdomen, tighten your back muscles. Hold your breath for as long as you can, then jerk it out, gradually relaxing the muscles in your body.
6. Stand facing the wall. Lean firmly on it with straight arms, bend your right leg first, pulling your knee to your stomach, then your left.
7. Stand straight, facing the wall, at a distance from it. Raise your leg and place your foot on the wall. Lean forward, wrap your hands around your ankle, and touch your knee with your face. Lower your leg, raise your head and straighten up. Perform the exercise alternately with the left and right legs.
8. Lie on your back, stretch out. Bend your knees, place your feet on the wall. Step your feet as high as possible on the wall and straighten your body, supporting your buttocks with your hands.
9. Lie on your back perpendicular to the wall and scissor with your feet. The wall helps to keep the legs at a certain height, prevents them from falling.
All exercises are performed leaning against the wall. However, they require significant muscular effort. Master them gradually,
repeat each exercise 10 times.
Here are some helpful tips for those with a sedentary lifestyle: A
moderately firm bed that does not allow excessive flexing, but does not interfere with comfortable sleep.
The pillow should also be neither too soft nor too high, so that the curves of the cervical spine are accordingly as close as possible to the physiological curvature.
The main advice is to sit as little as possible. This is not a normal situation for the human body. It is better to stand and, if possible, lie down.
An important means of dealing with overwork is a rational work and rest regime or the organization of short breaks at strictly defined times of the working day. Such breaks are arranged taking into account the nature of the work process.
Fatigue is a physical condition that results from work. Objectively, fatigue will result in decreased productivity. And subjectively – in a feeling of fatigue. Fatigue is reversible: having rested, a person is ready to work further. But if the workaholic stubbornly does not break away from work, overwork will arise. Its signs are headache, insomnia, irritability, weakening of memory, decreased body resistance. How to deal with it? First, organize the workplace correctly. Secondly, several times a day to carry out physical exercises – 3-4 minutes to do relaxing exercises: they are most effective just for mental fatigue.
If you have a sedentary job, then first of all think about a comfortable chair. It’s good if it looks like a car. This is the most spinal configuration.
If you have to sit all day, then you need to get up and warm up regularly.
These simple preventive measures will help you avoid illness, because it is much more difficult to recover than to warn yourself against this trouble.
Maintain your vitality and be always healthy!