Sedentary lifestyle: how to start exercising and not harm your body?

Sedentary lifestyle: how to start exercising and not harm your body?

Every step you take during the day will help you be more productive and less tired by the evening.

The road to work by car or subway, nine hours at the computer, evening rest on the couch with the phone – a typical schedule of a resident of a metropolis. Office workers spend most of the day sitting, move little, and in the evening there is no energy left for almost anything.

Lack of physical activity, or hypodynamia, negatively affects all processes in the body, including blood circulation, breathing and digestion.

Orthopedic traumatologist of the ORTEKA salon network

Sedentary lifestyle becomes the cause of decreased muscle strength and endurance, provokes the development of diseases of the musculoskeletal system.

What to do not to harm the spine while working in the office?

During the day, you need to remember to control your posture.

• At the computer, the back should be kept straight, trying not to lean forward. The head, shoulders and pelvis should remain at the same level.
• It is better to place the monitor on the eye line, so that you do not have to lower or raise your head.
• While working in the office, every hour you need to get up from the chair and move around for at least 10 minutes. Once again, you can not call on the phone, but walk to a colleague. Instead of the elevator it is better to use the stairs, and at lunch you can allocate a few minutes for a walk.

Why are rookie athletes more likely to get injured?

Contusions, sprains, tears and torn ligaments are the most common injuries that beginner athletes face.

One of the biggest causes of injuries to beginners is insufficient technical training. Warming up should not be ignored, it is an important process to prepare the musculoskeletal system for the upcoming training session.

Beginning athletes often do not consult their coaches. They misjudge their strength and do not always correctly distribute the load. Therefore, injuries in beginners are more common than in professionals, whose health is closely monitored by a doctor and coach.

How to train without injuries?

In order to avoid problems with the musculoskeletal system, beginners need to observe simple precautions.

• Before intensive training, it is worth learning the technique of exercises with a trainer.
• Before each workout, you should pay attention to warming up.
• To protect against overloads and injuries, it is recommended to use orthopedic sports bandages.