Sitting well: the dangers of a sedentary lifestyle

Sedentary work is the cause of many serious diseases and body disorders. But modern lifestyle leaves us no choice. What it threatens us and how to get rid of the problems, let’s talk to Victor Anisimov, a specialist in adaptive physical training and rehabilitation of My Sport Expert center .

Studies show that sedentary lifestyle causes metabolic disorders, hypertension, increased blood sugar levels, increased cholesterol. Stagnation of fluids in the tissues negatively affects the activity of the brain, so many people feel weak, broken and tired after a working day. Migraine attacks may occur.

Unfortunately, even an hour-long evening workout will not fix the problem if you sit all day, at work, driving, on public transportation, at home at dinner and in front of the TV.

What does a sedentary lifestyle lead to?

• Osteochondrosis and other diseases of the musculoskeletal system;
• diseases of the cardiovascular system;
• decreased immunity;
• digestive problems;
• nervous system disorders;
• spataderen;
• excess fat deposits, especially visceral fat (internal fat);
• aesthetic problems (deterioration of skin and hair, cellulite, pale complexion, etc.);

However, you can prevent the destruction of your health from a sedentary lifestyle if you follow some recommendations.

How to solve the problem?

These are exercises that will help you cope with musculoskeletal problems and improve the functioning of all body systems, they should be done several times a week, you can do them at home. The optimal number of workouts is 3-4 per week.

Deep squats

This is an exercise that requires a perfect combination of mobility and stability of all the joints and muscles of the body.

Spread your legs wider than your shoulders and without taking your feet off the floor, do a deep squat, bringing your body slightly forward and your pelvis backwards. Keep your back straight, especially in the lumbar region. Perform 10-20 squats in three to four approaches.

Body rotations

This exercise is designed to strengthen the back muscles and reduce the feeling of tension in the spine. The mobility of the thoracic spine is very important for proper posture and movement of the major large joints.

Stand up straight. Place your feet shoulder width apart. Put your hands behind your head. Turn your torso to the right. Return to the starting position. Now return your torso to the left. Stand straight again. Take your time. Repeat all the actions about eight times.

A set of exercises to overcome the “Venus Syndrome”.

Often sedentary work causes “Venus syndrome”. This is a decrease in muscle elasticity in the waist and hips and the formation of fat folds in these areas. The complex of exercises for this syndrome should be repeated 3 times a week.

1. Sit on the floor, straighten the left leg, while bending the right one. Wrap your hands around the left foot, raise it up and lower it. Try not to bend the leg at the knee. Repeat 15 times for each leg. At first, this exercise is quite difficult to perform, but after time the muscles become more elastic.
2. Stand up straight with your legs crossed. Extend your arms forward, slowly tilting your torso. Hold this position for 5 seconds and then return to the starting position.
3. Stand so that your feet are parallel, at a distance of two widths of your shoulders. The back is straight, in no case it should not be bent. When performing a squat, keep your thighs parallel to the floor and your shins perpendicular to the floor. It is necessary to stand in this position as long as possible. The main detail to remember is the correct position of the feet. They should stand parallel to each other at a great distance.

Circular movements of the pelvis

Standing up, place your hands on your waist. Perform circular pelvic movements with maximum amplitude in both directions 15 times in each direction in 3 approaches.

Plank

The plank is a versatile and relatively uncomplicated exercise that engages almost all important muscle groups. A daily two-minute plank can correct your figure and improve your health.

It is important to keep the body and legs straight, if possible, watch the exercise through a mirror.
Keep your feet together, legs straight, gluteal muscles tense, there should be no flexion in the lumbar region, keep your spine straight, stomach tight, elbows under the shoulder joints, shoulders perpendicular to the floor. Hold the plank for no longer than two minutes. If you can cope, you can complicate this exercise by moving your elbows forward. The shoulders will no longer be perpendicular to the floor, this is normal.

This workout is enough to keep your body toned and get rid of the main problems of sedentary work.

What else can help?

Try to get up and do a short walk or light stretching/gymnastics at your workplace every half hour to an hour. You can set a reminder on your phone or fitness bracelet.

While working, you should watch your posture, try to keep your body straight and not sit too close to the monitor.

With vision problems, exercises should be supplemented with eye exercises. Select them will help the doctor ophthalmologist. The muscles of the eyes also need rest.

If it is impossible to relax even for a short time, you should try to change the position of the body. Perform stretches sitting on a chair, they will accelerate blood flow and lymph flow.

When you get home, do not forget about physical activity – exercise in the office is not a substitute for sports.

Mental activity for the body is no easier than physical activity. Therefore, do not forget about recovery, watch out for a proper sleep schedule. Sleep should be 7-8 hours – in a dark room in absolute silence. Before going to bed do not strain your eyesight, dim the light in the apartment half an hour before bedtime, do not take your phone or tablet before bed. You can read a book, listen to music or podcasts. Try to go to bed and get up at the same time, even on weekends.