Doctors of the World Health Organization call a sedentary lifestyle to the disease of modern civilization. And this is 100% like that! Computer games, work in the office or on freelance for 8-16 hours-all these are “invisible enemies” that take our health. Therefore, it is important to know how to minimize the consequences of life without movement, how to avoid numerous diseases due to hypodynamia. And you need to start the struggle for healthy activity today, so as not to regret the lost time tomorrow and not complain about poor health!
Council No. 1: Assign the problem
A sedentary lifestyle becomes the norm for many of us, and this is associated with the risk of developing diseases such as:
- Obesity;
- Cardiovascular diseases;
- Diabetes mellitus;
- Cancerous diseases.
Modern adolescents in their free from study spend time for computers for 24 hours a day. In this regard, the sudden deaths of young people were even recorded due to a sudden cardiac arrest, torn blood clots, strokes.
Sometimes, we do not at all realize the importance of the problem and not understanding the negative consequences, we work for a PC for 12-18 hours, and then we complain about poor health, ailments that eventually lead to a hospital bed.
Tip # 2: Use the smartphone as an assistant
Try to warm up or make short walks around the room for several minutes every hour. You can trite 10-20 squats, several swings with your hands, a warm-up of the neck and shoulder girdle.
Such micro -transverts will help:
- Improve blood circulation;
- Reduce muscle stiffness;
- Refresh thoughts.
For reminders that it’s time to stretch you should use a smartphone. You can also download the application that demonstrates simple exercises for short warm -ups. And as an auxiliary projectile for household activities, you can use a classic kitchen chair-a model proposed in DG-Home.
This is suitable
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Field chair with a back with legs made of array of beech
Tip # 3: Create active workspace
Try to rebuild the working space so that it contributes to the movement. A special table for work is suitable for this. Yes, it is expensive and costs around 40-70,000 rubles. But health is more expensive!
This is suitable
Standing table for work
Some freelancers use such a table with a treadmill. They negotiate, looking at the PC monitor, at the same time slowly go along the treadmill, observing the regime of reasonable activity in homework.
It may be interesting: How to choose a convenient desk for a home office.
Tip # 4: do exercises at the table
Perform lifts of the legs, swing with your hands or twisting from a sitting position to use muscles.
Warming of the shoulders and stretching of the neck will help relieve tension in the upper body. These exercises not only contribute to improving blood circulation, but also increase mental activity, increasing labor productivity, help relieve stiffness and improve not only the overall tone of the body, but also the mood.
This is suitable
Warm up in the office
Follow the posture
Remember that it is important to sit straight, with a support on the back of a chair, with knees parallel to the floor, and feet, completely resting on the floor. The correct position will help reduce the load on the back and level the spine, avoid lower back pain, and prevent the development of scoliosis.
Get positive changes
Although the sedentary lifestyle has already become the norm, this does not mean that it is necessary to inactive and allow the negative consequences for health. There are many simple and effective strategies that will help control such risks. And it is important to remember that even small changes in everyday routine will necessarily lead to significant improvements in well -being.
