Sedentary Job - Movement Required! Tips & Exercises

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Sedentary Job - Movement Required! Tips & Exercises
Sedentary Job - Movement Required! Tips & Exercises
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Sedentary job - movement required

The human body is programmed for movement in terms of its development history. Nevertheless, a predominantly sedentary lifestyle is typical for most people in our society. However, the body is not designed for hours of quiet sitting. If the body does not have the movement it needs, it begins to break down.

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  • Loosening up during work breaks
  • Regular exercise prevents

Negative adjustment processes are, for example:

  • The cardiovascular system loses its efficiency and works less economically.
  • The muscles become weaker.
  • The fat and sugar metabolism deteriorates.

Sitting for long periods or poor posture can also put a lot of strain on the body.

Possible consequences are, for example:

  • The blood flow to the muscles is restricted and muscle tension can occur.
  • The abdominal muscles become weaker and a hunched back posture can develop.
  • A hunchback posture unevenly loads the intervertebral discs and impairs their supply of nutrients.

A lack of exercise in connection with one-sided stress caused by predominantly sedentary activities plays an essential role in the development of back pain and other chronic diseases such as high blood pressure or diabetes.

Loosening up during work breaks

In a sedentary job, as much exercise as possible should be built into everyday work to prevent discomfort. It starts with dynamic sitting, in which the sitting position is varied as often as possible. Variety is also offered by natural, but somewhat more strenuous, everyday movements such as

  • Climb stairs instead of taking the elevator or taking the escalator,
  • Getting to work and running errands on foot or by bike instead of by car or
  • use the lunch break for a short walk.

One-sided postures in the workplace can be loosened up with daily balancing exercises. Exercise examples for the healthy exercise dose in between can be found at:

Chamber of Labor wellness tip: The 12 screen Tibetans - screensaver

Regular exercise prevents

Regular exercise in everyday life, e.g. on the way to work, helps healthy people who have a sedentary job to effectively prevent spinal problems and other complaints of the musculoskeletal system.

How much exercise does it take to benefit from the health benefits of physical activity? And what physical activity should it be? The Austrian recommendations for health-enhancing exercise provide the answer. Accordingly, adults should take every opportunity to be physically active. Because every movement is better than no movement!

To promote and maintain health, adults should

  • For example, exercise at least 150 minutes (2½ hours) per week with moderate intensity and
  • Do medium-intensity or higher-intensity muscle-strengthening exercise two or more days a week that engages all major muscle groups.

You can find more information under popular sports.

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