Nowadays, the average person’s lifestyle is quite sedentary. People spend most of their time sitting. Whether it is watching T.V, reading a book, working at a computer or commuting; all make one seated for long.
Continuous sitting for long hours is not going to do any good for your health. This affects the super fit and active people as well as the couch potatoes. It can cause problems like muscle fatigue, fatness, foggy brain, strain in the neck, weak bones and sore shoulders and back.
It can disturb the metabolism of the body resulting in problems like high blood pressure, sugar and cholesterol levels. This happens because your body burns less fat and doesn’t circulate blood in a proper manner. This slow flow of blood in the legs can cause different problems like swelling in ankles, edema or pain in veins. Working for long at a computer or laptop, using mobile or watching T.V can put pressure on the eyes.
It is difficult to reverse the damage done by prolonged sitting. But doing some exercises can help to prevent any further damage and improve your health.
Let’s discuss them in detail!
Take Regular Walking Breaks :
Due to sitting for long without any movement, the blood gets accumulated in the legs. This affects the normal functioning of the arteries or expanding of blood vessels.
Thus, an easy way to prevent this is to take frequent walking breaks. Take 10 minutes walking break every one hour of sitting. It proves to be a good exercise for those suffering from heart and metabolic problems.
Correct your Sitting Posture :
If your job makes you sit for long hours, then it is important to sit in a correct posture.
This helps to reduce the damage which is done to the spinal cord and joints. Just keep these tips in mind:-
- Keep your neck and upper back straight
- Keep shoulders relaxed and bend elbows at 90-degree angle
- Keep your legs flat on the floor with toes pointed straight
- Don’t cross your legs and keep your chin lifted and jaw relaxed
- Avoid leaning forward to look at your computer or laptop screen
Take a Lumbar Support Pillow :
If you have the habit to sit in a lazy posture on the chair, be aware that it can put pressure on the spine. This can further lead to lower back pain and other health problems. To prevent this, using a lumbar support pillow is a good option. These can ease the back pain and help to maintain the normal spine curves.
You can use these pillows in the office or while driving for long hours. They are available in the market and come in several forms. Choose the one that goes with your height and chair type.
Exercise with Stability Ball :
People of all age groups can exercise by sitting on stability or an exercise ball. This ball is not stable and your body needs to work in order to balance itself on it.
It forces your core muscles to work as a result your body tries to align itself with the proper posture. It can help to counteract some of the ill effects of continuous sitting. You can use this stability ball during office tea breaks, watching T.V, meditating or performing simple workouts.
Take out time for Yoga :
Many yoga poses target the areas of tension and help to give relief from many desk job problems. Plus it helps to cope up with the stress of a high-pressure job under control.
Two common yoga poses are Cat Pose (Marjaryasana) and Cow Pose (Bitilasana). When these are practiced together, helps in stretching the back torso and neck and brings flexibility back to the spine.
Neck Stretches :
Neck strain is a common result of sitting and bending over a computer screen for longer periods of time. Some simple neck stretches can offer some relief and help relieve tight muscles along the neck.
Follow the given below steps:-
- Sit on the chair in a comfortable manner
- Roll your head to the front in a gentle manner with your chin pointing downward
- Move your head back into a stretched position with eyes facing the ceiling
- Rotate your head to your left while keeping the shoulders straight, return to the starting position and then turn to the other side
- Hold each stretch for 15-30 seconds at a time and do them several times a day.
So, if sitting for long hours is taking a toll on your health, you should follow these steps. These will help to improve your overall health and keep you strong and fit.
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