SIDE EFFECTS OF SEDENTARY WORK | DEMENTIA | BODY PAIN | WEIGHT GAIN | MENTAL HEALTH | DIABETES | HEART DISEASE

SIDE EFFECTS OF SEDENTARY WORK

 

Constant Damage to Your Body and Other Disadvantages Due To Constant Sitting Work

A study has found that prolonged sitting increases the risk of dementia. Apart from dementia, it can also have many other side effects. This study warns of the dangers of changing your lifestyle. Find out what this study says and what other benefits may come from not sitting for long periods of time.

Dementia: According to a study, sitting for more than 10 hours increases the risk of dementia. The study included people aged 60 years or older and found that those who sat for less than 10 hours had a lower risk of dementia than those who sat for longer.

WHAT IS DEMENTIA?

Dementia is a gradual decline in brain function, affecting memory, thinking, decision-making, language skills, and other cognitive abilities. Dementia is a serious illness that can cause serious disruptions in daily life.

The study also found that people who exercised sitting for long periods of time did not benefit as much. Let's find out what else sitting for long periods of time can do to your body without risking dementia.

BODY PAIN

Sitting for long periods of time can cause pain in the neck, back, shoulders, and waist. If it is not attended to in time, this problem lasts for a long time. If you sit and work at a computer, a hunched back is likely to cause poor posture.

WEIGHT GAIN

Sitting for long periods of time makes you gain weight. Your lack of physical activity can make you prone to obesity. Sitting for long periods of time can lead to fat accumulation in your stomach and hips.

VISUAL WEAKNESS OCCURS

If continuous sitting work is to be done sitting in front of the computer, long vision becomes weak within 6 months and glasses have to be worn at a young age.

HEART DISEASE

Sitting for long periods of time slows down your body's fat-burning rate, which causes fat to build up in your blood vessels. This increases the risk of heart and blood vessel diseases.

DIABETES

People whose lifestyles are not active have high insulin resistance. It is a major cause of diabetes. Therefore, sitting for a long time increases the risk of diabetes.

YOUR PRODUCTIVITY AND EFFICIENCY DECREASES

Lack of physical activity can lead to a decrease in productivity and performance. Regular exercise has been shown to improve brain function, memory, and overall performance. Only if the cell about sitting work as necessary should do it.

MENTAL HEALTH

Exercise has benefits not only for our physical health but also for our mental health. When our body is active, our body produces happy hormones, which are effective against stress and anxiety, but when we are sedentary, these hormones are not released. It adversely affects our mental health.

SHORT LIFE EXPECTANCY

Research has indicated that a sedentary lifestyle can lead to a shorter life expectancy. People who sit for long periods of time without regular physical activity have a higher risk of premature death than those who lead active lives.

What is the solution to this problem?

• If your work requires you to sit for long periods of time, take breaks in between, and try to walk while talking on the phone.

• Do the least amount of exercise you like every day. This will reduce the risk of weight gain, heart disease, and diabetes.

• Adjust your work environment. Make sure your workplace is adjusted to encourage your body to move. For example, use a standing desk or treadmill desk.

• Instead of sitting in front of the TV or computer for a long time, adopt some physical activity during the holidays.

• Deliberately make time for family in your daily life. go shopping Go for a walk in the garden. Breathe in the fresh air at the beach or riverside.

9 Stretches to Boost Your Circulation and Energy Levels In Between Sitting Work All Day

1. Neck Rotation and Bending:

Move the rest of your neck in a circular motion, starting from one side and moving to the other. To stretch the neck muscles, tilt the head forward, backward, and sideways.

Hold this position for 10-15 seconds, do 2-3 sets.

2. Shoulder Rolls and Shoulder Stretches:

Roll the shoulders forward in a circular motion and then retract them to relieve muscle tension. Extend your hands by joining your fingers together. While doing this you will feel strain on your back and shoulders. To stretch the shoulder and neck muscles, pull one arm to the other side of the chest with the opposite hand. Repeat this stretch on both sides and do 2-3 sets, holding this position for 10-15 seconds.

3. Stretching the Chest Forward and Stretching the Shoulder from Left to Right:

Stand with the spine straight. Take the fingers of both hands behind your back and bring them together. Keep the arms straight and stretch the chest muscles by opening the chest towards the front.

Hold this position for 10-15 seconds, do 2-3 sets.

4. Upper Back Stretch:

Sit up straight in a chair with your feet shoulder-width apart. Now extend the arms forward and round the upper back. In this position, move forward as if hugging a big ball.

Hold this position for 10-15 seconds.

5. Stretching and Contracting the Hips:

Take a step forward with one knee on the floor. Keeping your torso straight, thrust your hips forward. Hold this stretch for 15-20 seconds.

Repeat this on both sides and do 2-3 sets.

6. Transmitting Thigh Muscle Contractions:

Sit on the edge of a chair and keep your legs straight on a raised surface. Keep your back straight, bend forward from your hips, and touch your toes. While doing this you should feel a slight stretch in the thighs and back.

Hold this position for 10-15 seconds, do 2-3 sets.

7. Transmitting the Contraction of the Muscles In The Back Of the Thighs:

Stand facing the wall. Keeping one leg behind you, step back and press the heel into the floor. Now bend forward while applying pressure on the muscles at the back of the thighs, you should feel the tension in the muscles while doing this.

Do 2-3 sets, holding this set for 10-15 seconds.

8. Seated and Standing Body Stretches:

Sit straight on a chair with feet flat on the floor, and hands on hips. Now straighten the upper body without moving the hips.

Hold this twist for a few seconds and return to center, then do the same on the other side. Repeat this for 10-12 twists on both sides, this will provide great relief. To bend to the side, sit up straight and slowly bend to one side. Hold this stretch for a few seconds and return to the center, then do the same on the other side. Repeat 10-12 bends on both sides and focus on engaging the core.

9. Abdominal Contraction and Expansion:

Sit straight on a chair and place your feet on the floor while your hands should be on your thighs. Now take a deep breath and as you exhale, move the navel towards the spine i.e. inwards, and give a slight tension to the muscles.

   Hold for 5-10 seconds and focus on good posture.

Summary

In order to reduce the negative effects of sedentary work, it is important to include regular physical activity in the daily routine. Simple changes like taking short breaks to stand, stretch, or walk around, using a standing desk, and engaging in regular exercise can significantly improve overall health and well-being.

Disclaimer

The advice and suggestions mentioned in the article are for general information purposes only and should not be taken as professional medical advice. If you have any questions or concerns, always consult your doctor.