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Saturday, April 8, 2017

reduce sitting at the computer, 5 things that happen when too much sitting

Today, we live in a world which modern machines seem to do a lot of work for us, thus greatly reducing the need for manual labor. Not to mention, many of us have office jobs, which forced us to sit at a computer for eight hours or more a day.

According to a report published in the Annals of Internal Medicine, the average person spends more than half the total of their waking hours in an inactive state (sitting at the computer, watching TV, traveling to and from work, etc.).

In fact, sitting for long periods can lead to problems such as chronic back pain, poor posture, and even potentially deadly diseases such as diabetes, heart disease, and obesity.

If you spend a lot of time to sit in your work, look at the details of how these habits can have a negative impact on your health.

The effects of sitting too long everyday

1. The problem of the brain, neck, and shoulders

Move our bodies means more blood and oxygen is transported to the rest of the brain, which helps us maintain the clarity and sharpness of the brain. However, sitting for a long time, it slows the flow of oxygen and blood to the brain, limiting our ability to think clearly.

In addition, bending forward while working to see the computer screen provides tremendous strain on the neck, especially in the cervical spine, which connects the spine to the head. Poor posture also damage the back and shoulder muscles, because muscle is elongated excessively to hunched over the keyboard in a long time.

2. Spine's problems

This is one obvious problem occur on the spine of most people, because of poor posture greatly contribute to spine pain, spine inflexible, and damage to the disk.

If you frequently move, making a smooth disk between vertebrae in the spine stretches and contracts, allows an influx of blood and nutrients. By sitting too long, the disc becomes uneven and solid, even cause a buildup of collagen in the surrounding tendons and ligaments.

In addition, lumbar disc hernia occurs more often in people who spend a long time at the computer.

3. Muscle Degeneration

Sitting does not require the abdominal muscles function, and if the abdominal muscles are not used for a long time, this can actually lead you to experience something called swayback, or excessive extension that is not fair to the natural curvature of the spine.

In addition, sitting too long to lower the overall flexibility, particularly in the hips and back. Hip flexibility helps balance the body, but by sitting too long, the hip flexor muscles become shorter and tense.

Glute muscles also become soft after not being used for a long time, and this limits your ability to take long strides and maintain a stable body.

4. Organs Deterioration 

Remain seated for long periods can lead to heart disease, cardiovascular disease, and colon cancer. In short, these problems are caused by excessive insulin production due to inactivity, and sluggish blood flow to the organ. Regular movement helps kill cancer-causing cells, encouraging antioxidants that increase free radicals so as not to take over the body.

Excessive insulin production can also cause weight gain, which contributes to diabetes and obesity.

5. Disorders of Foot

Clearly, sitting too long will hamper circulation in the legs. This makes the blood gathered around the ankle, which then causes ankle swelling, varicose veins, and even dangerous blood clots.

Other more subtle problems caused by sitting too long is the bones become less dense. Regular activities, such as running or walking, helps maintain bone strength and thickness. This may be the reason why so many elderly people today who have osteoporosis, as people become more sedentary.

According to the study, the most widely watched TV for a period of 8.5 years had a 61% greater risk of premature death than those who watched TV less than one hour per day.

How do I prevent the adverse effects sit if we did have to sit for long?

1. Sit upright

First of all, if you do have to sit for long periods at work or for other purposes, make sure that you sit up straight and not leaning forward towards the keyboard. If necessary, sit on a gym ball, forcing muscles to work and your stomach will naturally make your body upright. You can also use a stool if you want something more stable than a gym ball.

2. Stand up and walks every 30 minutes

Be sure to stand up regularly to stretch. How often do you have to do this? At least once every 30 minutes, according to experts. Stand up and walk around the office for a few minutes anyway, which will retain the blood flow and allow the brain and muscles to function optimally.

3. Yoga

Yoga can be very helpful in maintaining muscle flexibility and allows the mind to calm and relieve the pressure of work today. You can also membali work desk stand, which will force you to do the work in an upright position. It helps blood and oxygen to flow more freely throughout the body, reducing the risk of blood clots, and other dangerous health problems.

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