Migrant workers who have been sedentary for a long time do need to pay attention to some health problems.
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The effects of sitting for a long time on physical health, including musculoskeletal problems, increased risk of cardiovascular disease, obesity, digestive problems, etc.
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1. Maintain a good sitting posture: Proper sitting can reduce low back pain and neck and shoulder fatigue. Keep your back straight, your feet flat on the ground, your shoulders relaxed, and the computer screen should be at or slightly lower with your eyes.
2. Regular rest and activity: Every hour or so, get up and walk for 5-10 minutes, do some stretching exercises, such as twisting the waist, bending sideways, leaning back, etc., to relieve muscle tension and fatigue.
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3. Eat a sensible diet: Maintain a balanced diet with plenty of vegetables, fruits, whole grains, high-quality protein and healthy fats. Avoid excessive intake of foods high in sugar, salt, and fat. Drink plenty of water to maintain your water balance.
4. Increase exercise: In your spare time, try to arrange a certain amount of exercise time, such as walking, running, swimming, yoga, etc. Get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
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5. Get enough sleep: Ensure 7-8 hours of high-quality sleep every night, which will help the body recover and reduce fatigue.
6. Manage stress: Learn to adjust your mindset and stay calm and optimistic in the face of work pressure. Try deep breathing, meditation, and other methods to relieve stress.
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7. Regular medical examination: Conduct a comprehensive medical examination once a year to detect and deal with potential health problems in a timely manner.
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In short, long-term sedentary workers need to pay attention to maintaining good living habits, paying attention to physical health, exercising appropriately, and maintaining a good attitude. Hope these suggestions are helpful to you.
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