Sedentary work is dangerous to human health, which doctors never cease to warn about. Back pain, overweight, spinal diseases, poor blood circulation, which reduces the efficiency of the brain and the activity of other parts of the body - these are the consequences of such work. To prevent these problems, it is necessary to exercise regularly, take breaks during work, walk and do a little warm-up.
Instructions
Step 1
No amount of physical activity and sports will help if you sit incorrectly during work. An uncomfortable posture that a person takes for several hours inevitably leads to stagnation of blood in some parts of the body, to problems in the spine, and back pain. Your workplace should be as comfortable as possible - your hands should be on the table, your back should be straight, your feet should be on the floor. Most office workers sit in special computer chairs, which are considered more comfortable, but in fact, it is much more beneficial to sit in a regular chair with a hard back than in a cheap chair. Or choose for yourself a high-quality, expensive, orthopedic chair, which takes into account all the anatomical features of a person.
Step 2
Make it a rule to do a little warm-up every half hour without getting up from your chair. Set an alarm or timer and devote a couple of minutes to a few short exercises. Make turns and bends with your head, rotational movements with your shoulders, stretch, lean back in a chair, sit with your eyes closed.
Step 3
Get up from your workplace every hour to stretch your joints, make blood circulate better throughout your body, and stretch your muscles. It is not necessary to do full exercises, it is enough to walk a little, make a few bends, jump - choose any physical activity, the main thing is not to sit.
Step 4
After four hours of the working day, there must be a longer break. Ideally one hour at lunchtime. A meal rarely takes so much time, devote the rest of the time to your body, and not to work. Go outside, take a walk, if possible - visit a gym at work, do a little stretching or exercise. This will not only save you the health problems associated with sedentary work, but it will also help you clear your head and get back to work with renewed vigor.
Step 5
Play sports - any activity you like will do. Sports are not compatible with a normal work schedule, but you do not need to seriously engage in training, devoting an hour and a half to training several times a week. You can start from ten to fifteen minutes, the main thing is regularity. Gradually increase this time to half an hour and do not expose yourself to serious stress, so as not to quit this activity. After all, you need not to become a strong athlete, and to keep your body and health in shape.
