Sedentary lifestyle — scourge of our time. We sit everywhere: at work, at at computer at watching TV, in transport. Immobility affects the state of health even more than bad habits. It leads to negative changes in appearance, the appearance of numerous diseases, each of which has its own consequences. Today, young people 20-25 look and feel like their parents 40 age age. Let's solve the problem.
- Sedentary lifestyle: making changes now
- Solving the 7 most common health problems
- The main thing about the problem of a sedentary lifestyle
Sedentary lifestyle: making changes now
It has long been proven that a sedentary lifestyle kills faster than cigarettes and alcohol. It affects all organs and systems, and the list of chronic diseases caused by physical inactivity is huge — from diabetes to cancer. The most unpleasant thing is that physical activity in the gym, although it reduces the risks, does not completely eliminate them. Need to change activities every day and several several times.
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Here are the simplest tips from Professor Hage that you can apply right now:
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Stand for 8 minutes. If you sat a desk for 20 minutes, get to continue to work while resting even better.
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Walk around. If standing is getting boring for you, take a walk. It is best to walk for at least 2 minutes after sitting or standing.
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Stretching. You can do any exercise to stretch your spine. Even if you just stretch up with arms outstretched, your back will already be grateful.
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Why is it so important to constantly change position? The British Journal of Sports Medicine has published studies by scientists that prove that with a sedentary lifestyle, you need to spend 2-4 hours a day in a different position.
Standing and walking helps to keep the musculoskeletal system in tonus, which prevents back and neck problems. Ideal — to the constant change of position, add walks, walking and other activities.
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Solving the 7 most common health problems
With a sedentary lifestyle, health problems occur in both women and men. Let's figure out how to solve the most common of them:
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Belly. In men it protrudes more than women, but the problem is relevant for both sexes. Visceral fat accumulates, which kills the heart and respiratory system. The result is shortness of breath, intense sweating. If you notice these symptoms, take care of your diet immediately. Calculate your diet so that the calorie content of the daily menu does not exceed 2000-3500 calories. Do more sports and...sex.
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Prostate adenoma. This is a purely male problem. Stagnation in the pelvic organs lead to the most unpleasant consequences — from urinary discomfort to erectile dysfunction. The best prevention of prostatitis is the same sex. It is also worth doing an exercise on "retraction" anus: rhythmically contract the muscle 30 times every hour.
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Osteochondrosis. If this problem is not prevented, constant pain and hunchbacked posture are guaranteed. Be sure to change position during work, stretch and knead your neck, shoulders, lower back whenever possible. Morning exercise — your everything. If signs of osteochondrosis have already appeared, a good chiropractor will help.
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Sciatica and sciatica. Take care of your lower back. Perform at least the most primitive exercises, most importantly, more often. If the first pains appear, warm the lower back with the help of heating pads, woolen clothes, special belts. Take anti-inflammatory drugs. If the pain continues for more than 2-3 days, go to doctor. It's probably sciatica.
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Constipation. Intestinal problems — frequent companions of hypodynamia. Press exercises will save you. Every morning at & nbsp; 10-15 & nbsp; lift the body first (we swing the upper press), and then the legs (lower). Squats and tilts will also benefit. Enrich your diet with laxative foods — prunes, apricots, dried apricots, figs (you can eat both separately and all together). If it doesn't help — to doctor for prescription of correct laxatives.
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Hemorrhoids. If you don't solve the constipation problem in time, you will have to deal with hemorrhoids. At the first symptoms, you should consult a doctor. This will help to get by with "little blood" — tablets. If you delay, it can reach the operation. As a prophylaxis and at at the initial stage of the disease, massage with a powerful jet from shower in hemorrhoids area helps well.
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Yawn. Seemed a trifle. It's not yawning itself that is dangerous, but its cause — lack of oxygen. The lungs are in the wrong position, so they cannot provide a normal flow of air. If you start to yawn, lean back in your chair, spread your chest and take a deep breath. Nice option — drink coffee to stimulate breathing, although people with high blood pressure and heart problems should avoid the drink.
Truth: movement — that's life. No requires you to break records at long distances. Just get up and get involved in any vigorous activity — walk your dog, play with your child, or just do some extra exercise. This will benefit your health.
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The main thing about the problem of a sedentary lifestyle
Inactivity is dangerous to health. Diseases caused by a sedentary lifestyle are at the top of the mortality statistics. To stay healthy and feel good, follow these rules:
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Change position every 30 minutes. Stand, walk, stretch.
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Keep an eye on your diet. To keep your internal organs from becoming overgrown with visceral fat and your intestines from going on strike, reduce your calorie intake and add laxative foods at the first sign of problems.
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Move. Train, walk, run, ride a bike — any activity for benefit.
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Your health and longevity is not only in your hands, but and in feet Be aware of this.
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