Only a lazy person does not know that a sedentary lifestyle leads to health problems. It’s one thing to be aware of the problem, but it’s quite another not to ignore it and compensate for the damage with healthy habits.
Sitting for long hours doesn’t have to undermine your health and well-being completely. Following the tips below, you can keep your health high and protect your back!
5 Ways to take care of your health If you sit a lot
1. Drink enough water
This is two to three liters daily, not counting tea, coffee, and other drinks. In general, the basic rules of health care are always relevant, no matter what happens in your life.
Dehydration and prolonged sitting have one common side effect: edema. From a delayed perspective, they will turn into vascular problems (blood pressure and varicose veins), headaches, and general weakness.
To avoid putting a stick on the wheel of your bicycle, put a bottle of clean water on your desk or in the cup holder in your car. Massage the swelling with a dry brush or specialized gadgets to ensure it doesn’t bother you.
2. Sleep it out
If you’re wondering “where to, “an extra few hours of rest is in order. Sleep affects the overall tone of your body – from the state of your nervous system to the absorption of nutrients from food, such as calcium and magnesium.
So, the worse you sleep, the more tempted you are to get lazy and sprawl in an uncomfortable chair in an awkward position, which puts more strain on your back. The addiction works the other way around, too.
A sedentary lifestyle disrupts average blood circulation, and because of this, the cells are poorer supplied with oxygen. And if you sit at the computer all day, you get a headache, tired eyes, and an overexcited nervous system. With such inputs, it can be challenging to fall asleep quickly, and rest will be restless.
Avoid gadgets at least half an hour before you sleep—they will make it easier to fall asleep. Regardless of the time of year, clean your room before bed.
If it’s warm outside, go for an evening walk. If you have yet to have a good night’s sleep, add some short warm-ups to your plans for the day. This will help keep you toned throughout the day and keep your routine on track.
Full darkness, a weighted blanket, relaxing smells, and a massage can also help you sleep more profoundly and peacefully. If the blanket is heated, it will give you a quality chop when it comes in contact with your pillow.
3. Move more
You don’t have to run marathons and sweat it out in the gym. It is enough to take regular walks and do basic back-strengthening exercises. You don’t need most sports equipment—you can google exercise complexes with your weight for home and outdoor exercises. Just 10-15 minutes a day is enough to feel better.
The benefit is not in the heaviness of the exercises but in their regularity. It is also recommended that you join a swimming pool. Swimming is considered the safest physical activity for the spine, engaging all the body’s muscles and training the cardiovascular system and the lungs.
4. Relax your muscles
Most of the problems associated with a sedentary lifestyle are not caused by sitting. When you stay in one position for long periods without moving, your muscles get stiff, and spasms can occur.
Get a massage at least a few times a week. It’s best to buy unique gadgets for this. That way, you won’t have to spend money on a salon, ask your loved ones, or take time off work. After all, you can switch on such a massager anytime, even if you’re on the road or busy with an important project.
5. Keep your back
When we sit, the back is under great strain: the pressure on almost all parts of the spine and intervertebral discs increases. Even if you choose the most anatomical chair, you won’t be able to remove the pressure at all – it’s physics, and you can’t dance against it. But you can minimize the damage – you don’t want to let gravity undermine your health.
Firstly, try to keep your posture correct. It’s important to do this at all times, whether walking, standing in a checkout queue, or driving. Your spine doesn’t get a break – reciprocate it.
Second, don’t neglect safety when lifting weights. Your legs should be the main leverage, not your lower back. Keep your back straight and push yourself up at the expense of your hips.
And third, don’t get discouraged if keeping your back straight all day doesn’t work immediately. Slouching is an occupational disease for anyone who has to sit a lot, and posture alignment takes time. For starters, checking your shoulders several times a day is enough. If they strive forward and downwards, straighten them and return to business. Over time, it will become a habit.
