Not a sedentary job. What exactly can lead to long-term work in the "sitting" position? Osteochondrosis - sits in all sitting
The damage from sedentary work is obvious. Everyone knows this, but they continue to sit. Because I want to eat. And work, even though it is sedentary, still brings in income. And nowhere to get away from it to employees of offices, civil servants, operators, drivers and even representatives of many professions. In addition to the fact that lack of mobility is the cause of diseases such as prostatitis, hemorrhoids, diseases of the cardiovascular system and the musculoskeletal system, it also shortens life by 5-10 years. "With this you need to do something!" - you thought, and decided to do exercises.
Cost for the company. The Norwegian study also estimated that sedentary costs are around the world at $ 67.5 billion worldwide for health care costs and productivity losses, with a higher burden on high-income countries. Careful to the heart. Over time, they emphasize the beneficial effects of physical exercise on health. Those who regularly exercise, they have less chance of cancer than a greater survival rate. And protection against pathology can be connected.
The Italian lazy. The problem is that sedantism, which, according to the latter, also affects many Italians. Laziness, apparently, is primarily of female quality, and 44, 3% of women are sedentary compared to 35, 1% of men. Too slow-moving work can create more than a physical level of problems.
That's right. Here it will be possible to pick up exercises that are relevant at the physical culture at work and on a purposeful daily exercise in gymnastics at home. The complex of exercises with sedentary work will help stretch, develop muscles, prevent stagnation of blood in the organs of the small pelvis.
Gymnastics for the spine with osteochondrosis
Help can certainly come from the morning race: with and with some kindness, any person can become an early morning runner and introduce themselves to work with already tightened muscles. But the practice may not be enough, because staying on the table for eight hours or more, perhaps with your eyes installed in front of the PC, means losing a part, if not all, of the benefits of the morning exercise.
But not all is lost: here are 5 straight lines for crazy sedentary work. Before, during and after. In the meantime, if you can avoid parking just two steps from the entrance to the farm, or you can advance out of the metro in advance with a stop, do it. Getting a day off from the Sphinx, performing a little bike, can only help you. Between the meeting and the sandwich break, do not give up the idea of using the elevator even to draw up a plan: use the ladder.
Gymnastics for the thoracic spine are needed in order to make it more flexible and thereby strengthen. With sedentary work is also relevant as gymnastics for the lumbar spine, and gymnastics for the cervical department.
Exercises for those who can not tear themselves away from the workplace
Exercise 1
For example: when you get a desk for phone calls and stretch for your calves. Or while you are sitting, bring the right ankle to the left thigh to stretch the pierce muscle. And again: each tap urges the neck with slow rotations in both directions. In short, stretch the entire body a little, for example, with them.
When you can, instead of furiously ticking the keys on your computer or mobile phone, get out of your office and call the caller to send the information back to you. A short walk every half hour can be of great importance to the health of your heart. Micro-training Fiondarty in the gym just "plays the bell" has its own, because, but this is not the final decision. A small amount of downtime, a quick set of sit-ups or similarities between mail and coffee breaks can make comparable benefits for concentrated intensive training at the end of the day.
We sit down on a chair with a back. Hands are locked in the lock on the back of the head. Further we bend back, rested against the back of the chair. We take a breath - bend down as hard as possible back, on exhale - as much as possible forward. Repeat 4-5 times, strictly controlling the breath.
Exercise 2
This exercise can also be done directly at the workplace. For this we sit more comfortably in a chair with a backrest, keep our back straight, raise our hands up. With one hand, grab for the other brush and make the slopes alternately to the right, then to the left, while straining all the muscles. Do this up to 10 times. Exercise smooth, without jerks.
If you are not too embarrassed, even holding two light weights in the drawer so that they can be used as needed, this can be an additional weapon to keep you toned. Who is in apnea in front of the PC? Obviously, no one, but that does not mean that the whole day is smooth, especially because of stress, we often find and do not understand it to breathe too much oxygen. Take breaks to focus more on your body and control the rhythm of breathing before meditation. And even if you are there, if your office window does not look at the busiest street of the city, quit, sighing with fresh air.
Exercise 3
Helps straighten the shoulders of the scissors exercise. Hands raise to the level of the chest and make them exercises that resemble the work of the instrument. At the inspiration we take our hands in front, on exhalation - we breed on the sides. The exercise is simple, so you can do it 10-15 times.
Exercise 4
Do it, too, you can even at the height of the working day, without leaving your control panel. Put your feet on the floor, for this, put them at a distance of 30-40 cm. With one hand we stick to the edge of the seat, the opposite arm rest on the hip. Now you need to perform turns, creating pressure on your back. When turning, you need to stay in tension for a few seconds. Next, we change hands and make turns, but in the opposite direction. So - 5-10 times.
Sitting for the whole day brings more or less serious ailments, which are known to prevent or alleviate them. A typical residential office life and a long inappropriate pose for hours can be the cause of various disorders that, if they are not taken care of, can have negative consequences with age. But do not worry: just know them!
When the body is at rest, and in particular the legs, the circulation in the body is slower: less blood circulates, and the body in a prolonged state naturally reacts by consuming less fat and sugar. For those who work, sitting all day the risk of developing diabetes increases by 112%, and stroke and stroke - by 147%. Do not just say hello to the heart of this sedentary life that concerns us!
Exercises that are best performed at home or in the gym
Exercise 1
We stand on the floor, legs wide apart. Hands - at the chest level, spread apart with the palms down. Lean to the left as much as we can, trying to reach the floor and feet. The legs should stay flat. In this not quite comfortable position, we linger for a few seconds. Next, lean in the other direction. Repeat the slopes in each direction alternately 5 times.
Inspection is one of the most common violations for people working in the office, disorders associated with prolonged use of the computer and, in particular, with a display monitor. Dry eyes, fatigue and glare, a headache: who has never had these disorders on the table? It is advisable, as well as your right to work, to pause for 15 minutes, at least every 2 hours; for those who already have a dazzle, such as nearsightedness, is appointed by any doctor for 15 minutes every hour.
Sedentary life is often and properly associated with the risk of developing cancer, especially breast, prostate and colon cancer, including endometrial and ovarian cancer. Strain of muscles, disc herniation, lumbar lordosis: these are just some of the disorders associated with back that can arise in a settled life. Of course, the advice is to keep your back as long as possible and temporarily stop.
Exercise 2
We lay down on the stomach, legs bend at the knees, we keep the shins perpendicular to the floor. On inhalation, we grab onto the ankles and tear off the head and legs (thighs) from the floor, we'll get a basket. Hold the breath and head incline as much as possible, on exhalation we return to the starting position.
When you try to do the exercise quickly and accurately, at the moment of holding your breath try to rock your whole body.
Abdominal compression and crushing on oneself, prolongation of life, slowing of metabolism. After a full day at the table, the reaction of our body to insulin, produced by the pancreas, decreases. Insulin helps the body use glucose and control its concentration in the blood: if the body's reaction slows the pancreas, it produces an excess!
Were you a little shocked and frightened by all these evils of sedentary life? You go out on the street, on foot, during lunch break. And you will also have an additional energy bonus to be a more productive day. For dinner, go somewhere about fifteen minutes walk from our workplace.
Exercise 3
This exercise for the spine pulls it, develops, resulting in improved blood circulation and the state of intervertebral discs. We lay down on the back, we throw our hands behind the head, we straighten our legs and alternately stretch and bend the socks. Then we put our hands under our heads, and our feet make oscillatory movements in different directions, tearing them off the floor. In this case, you need to pull on yourself. Such an exercise is useful to do daily and more often - in the morning and in the evening - for several minutes.
Make several phone calls. Get a phone call to pick you up a little and fold your legs and hands. Get the habit of doing some exercises in front of your computer: the so-called. Do you have enough physical activity? "There are no medicines in the future, and it will not exist in the future, which guarantees good health, as a lifelong exercise program."
Over the past 23 years, many health and health organizations have used this quote in books, magazines and web pages. Therefore, we must ask ourselves whether we are doing enough physical activity. Some have mistakenly concluded that they do not need to exercise because they do not have excess weight. Those who are obese or overweight can greatly benefit from the usual exercise program. However, even if you are not overweight, more physical activity is likely to improve your health and prevent serious illnesses, including some cancers.
Gymnastics for the neck with osteochondrosis due to sedentary work
Due to the fact that the person working at the computer, directs his gaze in the same direction, the neck becomes numb, if it does rotational exercises, you can hear a crunch. In some cases, cervical osteochondrosis can cause headaches. To regain your work and excellent physical form, you need to periodically do exercises for the neck with sedentary work. Can not leave the workplace? Choose a minute and go to the gym in the office.
In addition, recent studies show that physical activity can reduce anxiety and even prevent depression. In fact, many thin people suffer from mental and emotional stress, cardiovascular diseases, diabetes and other pathologies, which are exacerbated by the lack of sufficient physical exercise. Thus, overweight or not, if you have a sedentary lifestyle, it will be helpful to do more physical activity.
What is meant by sedentary life? How do you know if there is enough movement? There are many opinions about what a sedentary life is. Nevertheless, most experts agree with some general rules, which are a little for everyone. Several health organizations claim that a sedentary person is someone who does not exercise and does not exercise for at least 30 minutes three times a week, conducts recreational activities without leaving home, rarely travels more than 100 meters on foot during the day, passes most of the work day, performs work that requires little physical activity.
Exercise 1
The back is straight, the neck is bent forward, trying to reach the breast with the chin. Pull the muscles, but do it gently, without sharp movements. Next, make a slope in the opposite direction, trying to reach the back of the head. Control your breathing: sigh - bend your neck, exhale - unbend. Repeat from 5 to 12 times.
Otherwise, you can start doing something today. "But I do not have time," you say. When you get up, you are too tired. In the morning, you hardly have time to prepare and go to work. Then, after a long day, you feel too tired to do gymnastics, and you have so many other things to do.
Or maybe you are part of this category of people who are beginning to engage in physical activity, but stop in a few days, because they find it too tiring or even because they feel bad after doing gymnastics. Others avoid exercise because they feel that a good fitness program should include grueling weight lifting exercises, many miles for each day and stretching exercises. The section "Weight and stretching". In addition to this there is a cost problem and any inconvenience.
Exercise 2
Everyone knows how to rotate the exercises. Who does not do such exercises in moments of fatigue and numbness of the neck? Correctly rotate the head twice or thrice in one direction, and then as much in the opposite direction.
Exercise 3
Imagine that you, like Buratino, have a long nose. Try to draw them figures in the air, carefully deducing each curl. Use the neck to the maximum.
Those who run around need good clothes and shoes. To strengthen the muscles, we need weights and special sports equipment. Being a part of a sports club can be costly. Reaching a gym can take a long time. However, none of the above things should impede active life and, therefore, improve health.
First of all, if you are going to engage in physical activity, do not set goals unattainable. Start slowly and gradually increase. Scientists recently recognized the value of light moderate exercise and advised those who are inactive to gradually increase physical activity. For example, the Bulletin published by the University of California on nutrition, fitness and stress control recommends: "Start exercising, adding a few more minutes each day, and then continue until you reach 30 minutes, almost or better all the same, every day of the week."
Exercise 4
We grab our hands by the neck and tilt the head back and forth, right-left. After that, we do the same movements without the help of hands 5-10 times.
Exercise 5
In the sitting position, we put our hands in the lock on the back of the head. Shoulders are bred at the same time, the neck is straightened. Make twists of the trunk, without bending the neck and not tilting the head. 
Those who begin to engage in physical activity should focus on the regularity, not on the intensity of the exercises. After increasing strength and strength, you can focus on intensity. You can do this by participating for longer periods of time in more energetic physical exercises such as walking, jogging, climbing stairs or pedaling. Finally, because the fitness program is more complete, you can include some stretching exercises and weight lifting.
However, many health professionals no longer share the idea that physical activity "works only if it hurts." Thus, in order to reduce the risk of injury and avoid exhaustion and despondency, which often lead to the abandonment of physical activity, exercise without exaggeration.
These exercises will help to develop the neck, relax the muscles, practice the spine. It is very important to do them systematically, having found a minute from your busy schedule. There is another option. New technologies have reached even such a common piece of furniture as a chair. Wooden, metal, plastic, hard and soft, motionless and rotating - none of the species can compete with its new colleague. A dancing chair is what you need for those who have to stay long in the workplace. With him you will work, dancing. It's simple. This chair does not have a backrest, and the seat is attached to the center so that it has only one fulcrum and the property to move. To saddle such a chair, you need to practice well. But after a few hours of training (and you need to keep balance, you want - you do not want to), a person feels cheerful, joyful, his efficiency goes up and fatigue goes away. All because such a chair is the main enemy of sedentary work. Now you can sit as long as you want without any health problems.
And if you want to relax and have a massage done, it is not necessary to look for a massage therapist. You will be helped massage chairs for home . This is health, vivacity and pleasure, which you can afford right at home.
We all know well that constant sedentary work is not very useful for our health. But not so long ago, Australian scientists have proved that it can be really dangerous: deterioration of sight and cerebral circulation, the appearance of excess weight and even obesity, problems with the spine and internal organs, the development of inflammatory processes and the violation of insulin production ... It sounds disheartening, is not it? But is everything so sad? How can one combat these manifestations? What if we work - really sedentary, and, in fact, from it you can not get away?
The way out of such a seemingly multi-problem situation is, it simply can not be. First, it is required to maximally change your sedentary lifestyle to "standing" and, moreover, "walking", and even "running." That is, all sitting in the office during the working day, we must compensate for the activity after this day or before it. And secondly, there are many useful tips how to cope with pain in the joints and spine from the lack of movement, how not to let fall vision and make staying in the office comfortable and not harmful to our body. And we will tell about them in our today's article.
How to keep your vision while working at a computer
Eyes - this is one of the most important of our senses - they give us about 80% of the idea of the world around us. And if your sedentary work is directly connected with the computer, it is necessary, first of all, to take care of your vision. It can very quickly deteriorate due to a number of different reasons, namely: long-term focusing on close objects, viewing the glowing object (monitor) and small characters, rare blinking, worsening of blood circulation due to constant sitting, including blood circulation of the face and eyes .
How can we save our eyes? We will proceed from those reasons that lead to a violation of vision. So, focusing on closely located objects requires our distraction to objects farther away. This means that from time to time you have to look away from the monitor, but not to nearby papers or to a mobile phone, but to look into the distance, ideally in the window. Every 10 minutes, be distracted from contemplating the monitor for at least a minute, and every hour you should stand up and take a few steps around the table. Do not forget to blink more often - it helps to avoid dry eyes and unpleasant sensations.
In addition to trivial interruptions when working at a computer, visual gymnastics also helps. Many neglect it, and absolutely in vain, because she copes with impairment of sight best. The Texas ophthalmologists have deduced only three useful exercises which are considered as the most effective.
Exercise # 1
Without turning your head, move your eyes up and down and left-right. You can do this with your eyes closed, if you are not in the office alone.
Exercise 2
Rotate your eyes clockwise and against it at least 5 times in each direction. If you want, you can also close your eyes.
Exercise 3
Select an object outside the window and look at it for a few seconds first, and then look at the object in the room, which is closer, but also in front of you, for example, on a window frame or a flower on a window sill.
How often did you notice that your back gets tired from standing? This is due to the fact that our spine is not subjected to dynamic (as, for example, in physical exercises), but to static tension, which is much worse. Even if you keep your back straight and right, this tension will be felt, mostly in the muscles. And if the landing of a person on a chair at the table is wrong, then the backbone itself suffers, that is, the spine that holds our body. First of all, it is the correct landing that will help to avoid problems.
Correct position of legs
Legs should be bent at an angle of 90 degrees or slightly more, feet - stand on the floor or on a low stand. Do not put your foot on your leg, it will only worsen the blood circulation and may even lead to problems with the vessels. By the way, it's better to choose shoes for office on a low flat heel, or (if you have a dress code at work) to keep under the table slippers for re-training.
Correct position of the back
The back should rest on the back of the chair, and at the same time your working chair should be as comfortable and comfortable as possible. Well, if its back has a natural bend and a slight bulge in the lumbar region. If it is not, place a flat, hard cushion. Do not tilt the backrest far back, it should be at an angle of 90 degrees or slightly more to the seat.
Correct position of hands
The height of the table should correspond to the chair: the computer keyboard and mouse should be in line with your elbows. If you have to print a lot, get a special computer desk or a keyboard support with an elbow support. Moving the mouse, try to move the entire hand, and not just the wrist, - this will help to avoid the compression of the nerves on the brush.
Correct position of the head
The monitor should be located directly in front of you to avoid turning the head to the sides or raising and lowering it. If you are using a laptop, you should use the monitor stands to make it higher at the level of your eyes. Do not bend over to the monitor, and if something is not clearly visible, adjust the size of the windows and font, as well as the brightness to suit your needs.
The lack of traffic for the whole working day can be fully replenished in the office itself. To do this, it is not necessary to lie down on the floor or perform exercises like in the gym (but such a warm-up would be ideal). If every hour of work at the computer you break your fingers and hands, raise your hands up, rotate your elbows and move your shoulders, no one will look at you askance. Even on the contrary: such warm-up can be made collective, and it will help all your employees. Be sure to turn your neck, but not too vigorously, but gently and slowly to restore blood circulation. Make head inclinations forward and backward, left and right. Every 2-3 hours you need to get up from the table and warm up completely, walk around the office or go down and climb the stairs.
But all this will be negligible, if immediately after the work day you again take a sitting position at home. Do not forget about physical activity. Load of a different plan, dynamic, can strengthen the muscles of the corset back and make it more enduring. As a result, you will experience less pain, and the static load will be easier to transfer. Do at least morning exercises or jogging, and ideally - visit the gym 2-3 times a week. Excellent problems with the spine can be practiced with yoga, pilates, stretching - they are aimed at improving flexibility and stretching, as well as general strengthening of the muscles.
Personal hygiene in office work
Believe me, in order to preserve health in the office, it is important to pay attention not only to the lack of movement, but also to carefully observe the rules of personal hygiene, which is what we overlook. Follow a few simple rules, and all diseases and viruses will bypass you.
The first is the cleanliness of the workplace
It should not be monitored by the cleaning lady of your office, because she will never do the cleaning as carefully as you do for yourself. Watch for the lack of dust on the table and under the table, do not accumulate a lot of papers, small things and other "dust collectors". Dust is not only microbes and viruses, but also a provoker of asthma and allergic reactions.
The second - airing the room
This is a very controversial issue, as some of your employees may complain that the office is very cold, others are the same, which, on the contrary, is hot. Exit: come 5 minutes early and carefully ventilate the office, driving out all the dust and stagnant air. It is worth doing and before turning on the air conditioner, as it dries very much air.
Third - disinfectants
Do you know where most of the microbes accumulate? That's right, on the mouse and keyboard. Clean them in time with wet wipes, do not forget to also wipe the computer monitor, as it accumulates dust. And, of course, "write" in the desktop box the disinfectant of the hands - in the form of a spray or gel, and do not forget to put it on your hands from time to time.
It is also worth thinking about what you eat and drink throughout the office day. Liters of coffee? Sandwiches and fast food? Sweet sweets for dying of hunger? Then you should not be surprised that you have problems with digestion and gastrointestinal tract. The first commandment of any office worker is to drink as much as possible and more often, only not tea and coffee, but pure plain water. It helps to avoid general dehydration, and also eliminates the not very attractive look of our skin due to very dry office air.
The second is our food. You can have an extremely busy work day as much as you like, but you should not forget about dinner at all. Try to get out into the nearby dining room or cafe and have dinner fully. Is not anything suitable? Take dinners from home, only not sandwiches that you will eat dry, but healthy, nutritious and low-calorie dishes. As snacks, you can use dried fruits and yogurts instead of cakes and sweets.
All these tips will definitely help you, even if you observe at least some of them. And if you take it all at once and make your workplace in the office as comfortable as possible, then certainly no dangers of sedentary work will be at all to you! Do not neglect your health, and you will see how your body will respond with gratitude.
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