Sitting for a long time is harmful to the body, and I believe everyone has heard more or less about it. But how long is it considered to be sedentary? I'm sure many people can't say.
Let's start with the answer: It is not called sitting for 8 hours, but sitting for more than 90 minutes can be regarded as sedentary behavior. In other words, the time spent sitting or lying down playing two games or watching a movie is already considered sedentary.
However, for many people, after working all day in front of the computer, they just want to "lie flat" mentally and muscularly after work, and before they know it, they have been sitting for a long time.
What are the dangers of sitting for too long?
Studies have found that sitting for more than 6 hours a day increases the risk of a variety of diseases, including cancer, cardiovascular disease, diabetes, kidney disease, suicide, chronic obstructive pulmonary disease, pneumonia, liver and other digestive disorders, Parkinson's disease, Alzheimer's disease, neurological disorders, and musculoskeletal disorders.
"Sedentary" has been listed as one of the top ten lethal and pathogenic killers, and its damage to the body does not need to be described too much, so is there any way to resolve the harm of sedentary life?
Correct sedentary behavior
It's a good idea to leave your seat every 30 minutes, even if it's to get up and pour a glass of water, walk around the office, or get up and work for a while before sitting down.
If possible, it would be nice to be able to do some stretching exercises that allow for office conditions. Today, I recommend a few simple stretching movements that can be done on an office chair. They have a small range of movement, do not interfere with other people's work, and although the amount of activity is small, it must be much better than not moving at all.
1. Hip stretching
The hips and lower back of the worker will become tense due to sitting for a long time, and this seated stretch can stretch the hip and lower back at the same time.
Sit on the edge of the chair with your feet hip-width apart, cross your ankles on the opposite knee, and press your back forward and down until your chest and abdomen are close to your calves and knees.
2. Lower back pine solution
Rotate the chair to the side, hold the back of the chair with the arm closest to the back of the chair, and gently twist the front of the body towards the back of the chair. Extend your other arm toward the opposite knee, as far as you can.
3. Open shoulder training
This stretches the shoulders and opens the ribcage of the chest, allowing more fresh air to enter the lungs and increasing oxygen uptake in organs throughout the body.
Sit up straight on the edge of the chair, put one arm to the side, straighten your back, and raise the palm of the other arm inward above your head, leaning to the opposite side. Or stretch your arms back, grasp the outside edge of the seat back, and push your chest forward.
4. Neck and shoulder stretching
Most office workers suffer from "mouse hand", which is a type of disease caused by hand and wrist strain such as carpal tunnel syndrome and tenosynovitis. The main manifestations are numbness, pain, and stiffness in the front of the wrist. This movement can effectively stretch the forearm and elbow muscles and reduce muscle stiffness.
Wrist: Extend your right arm with palm up, gently pull your fingers down and back with your left hand, switch hands, and repeat.
Shoulders: Stretch your body by straightening your arms with your fingers crossed and palms turned outward, gently raising your arms above your head.
5. Semi-lower dog type
This well-known yoga asana is an all-purpose full-body stretch that is especially good for stretching the leg muscles. Stand facing the back of the chair with your hands on the back of the chair and your feet back as far back as you can, pressing your back down while keeping your arms and legs straight.
Learned?
Forward it to your friends
Let's sit for a long time together in science!