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What are the hazards of sedentary exercise

What are the hazards of sedentary exercise

4hw.org: now office workers sit in front of the computer and work for many years. All kinds of occupational diseases come with them. Cervical vertebra, lumbar vertebrae, obesity and other diseases occur frequently. However, the harm of sitting for a long time is more than that. Let's look at the harm of sitting for a long time and exercise methods.

I. cervical spondylosis

Cause: the root cause of cervical spondylosis is various symptoms caused by intervertebral disc loosening and compression of nerve root, spinal cord or vertebral artery after cervical disc degeneration. Long term bad sitting posture or staying in front of the computer for a long time is most likely to cause neck and shoulder muscle fatigue, neck and shoulder pain, neck muscle spasm, and even dizziness; over time, it is bound to occur early degeneration of cervical intervertebral disc after adulthood, leading to cervical spondylosis.

2. Lumbar diseases

Reason: because of long-term sitting, or some sitting posture is bad, or always fixed a posture, so that the lumbar soft tissue in tension state for a long time, soft tissue ischemia, resulting in lumbar muscle strain.

III. injury of coccyx

Why: do you often feel dull pain in your buttock tailbone, sometimes it makes you uneasy to sit and stand for two or three days in a row? Please don't ignore such symptoms, which is a disease that women are prone to suffer from - tailbone injury. The symptoms of coccygeal pain include tenderness or leg pain near the buttock and coccygeal bone, including coccygeal bone, levator ani muscle and surrounding soft tissue. If the sitting posture is not correct for a long time and the nerve of the coccyx is compressed, the injury and pain of the coccyx can be caused.

4. Buttocks' cocoons'

Reason: the "cocoon" of buttocks means that the buttocks grow hard pimples with dull pain, that is, the tubercular cyst of ischium. With the increase of age, degenerative changes have taken place in the bursa and the secretion of fluid has decreased. Long time ambush work or cross legged sedentary habit, easy to make ischial tubercle and sit stool 'hard touch'. There are also long-term unreasonable friction, extrusion, weight bearing and trauma, which will lead to the occurrence of traumatic bursitis over time, and this kind of bursitis mostly occurs on one side of the ischium, which may be related to the imbalance of sitting force. After the occurrence of bursitis, the congestion, swelling and serous exudate in the bursa increase, and the fluid will become viscous, turbid and cellulose sedimentated for a long time. At this time, the wall of the bursa is thickened, the surface of the synovium is rough, and finally, a cyst is formed.

5. Muscle ache

Reason: hundreds of millions of cells in the human body rely on the transportation of blood to complete their metabolism function. Sitting for a long time can reduce the amount of oxygen carrying blood in the body, reduce the partial pressure of oxygen and increase the amount of carbon dioxide carrying blood, and increase the partial pressure of carbon dioxide, causing muscle ache, stiffness and atrophy.

What sports are the most suitable for sedentary people

1. Morning run

Morning running is a low-cost and high return project. As long as you get up 45 minutes early, you will feel refreshed all day.

2. Take a walk after dinner

It's too wasteful to brush your cell phone after eating. Walking helps digestion and circulation of blood, but you can only take next steps. Don't exercise too much, which will make your stomach unbearable.

3. Pilates

For the sedentary mental workers, Pilates, which can stretch the whole body and relieve stress, is an ideal sport. You can choose to do it after work. If you don't have the condition to go to the gym, you can do it at home. Just pay attention to the standard posture!

4. Hot Yoga

Hot yoga can promote detoxification and beautify yourself.

5. Indoor rock climbing

Climbing is also a sport that can exercise the whole body. Climbers are full of a dynamic beauty of harmony and strength. Don't think that climbing is a man's exclusive sport, women's climbing, but also a kind of heroic beauty.

6. Core training

No matter who does not have a circle of meat on their waist, a circle of meat will become two circles, three circles, four circles & bull; & bull; & bull; & bull; & bull; & bull; the hot core training in recent years is just the gospel of office workers. It's a little tired to recommend the simple boat style in tummy, sit ups, plank support, yoga, but the benefits are also in direct proportion!

7. Stairs

The advantage of stair climbing is that it is convenient. There is no special requirement for space and time, so it is especially suitable for office workers with limited time. When going to and from work, take the elevator instead to climb the stairs. What you need to spend a few minutes more is leg muscle exercise.

8, squat

If you sit for a long time, your butt will collapse. Squatting will help you to build your hips. Keep in mind the key points of squat: straighten your spine and keep your knees below your toes. Five minutes a day, for a month, your hips will definitely be much tighter.