In the modern world, unfortunately, there is a very large percentage of people who lead a passive lifestyle and do not even know what this is fraught with for them. And you need to know the enemy by sight, because then serious consequences can be easily avoided.

What a sedentary lifestyle

The "mobility" of a person's way of life is calculated quite simply. If an individual moves for less than 30 minutes during the day, then, alas, such a way of life is inactive, and this is very dangerous for the health and even the vital activity of internal organs.

Causes of a sedentary lifestyle

The main apparent reason for a sedentary lifestyle has become technical progress. The advent of modern technology has almost completely eliminated the need for people to move (not counting workers who work exclusively physically). Office workers spend their entire working day at computers.

Plants are automated as much as possible, and most workers only need to monitor the operation of modern equipment. Schoolchildren do not get bored at home with nothing to do, because now there is Wi-Fi throughout the apartment, and there is no reason to go out for a walk in the yard even in sunny weather, and so on ...

The human body gets used to the constant lack of movement and literally loses its ability to burn a normal amount of calories and correctly, rationally use all the elements obtained during meals.

As you know, muscle mass does not disappear, but is hidden under fat, therefore, from the inability to burn extra calories, the body quickly gains fat mass, and then obesity appears, which is a serious test for the liver, kidneys and, of course, the heart, and the muscles themselves undergo dystrophy ... Even minimal physical activity with such problems will be given as difficult as possible.

Video: the effect of inactivity on the body

Did you know? It is quite simple to burn fat accumulated over the past year, but not many can say goodbye to the fat mass of past years. Fat tends to “grow stiff”, and the body considers it habitual, which prevents it from being easily removed.

Daily calorie intake per day while sitting

Calories- units that measure the amount of heat received by the body from assimilated food. To avoid the accumulation of excess fat in the human body, there is a certain rate of consumption of kilocalories per day for different categories of people (the rate depends on gender, age, lifestyle).

So, the required number of kilocalories for women who lead a passive lifestyle:

19-25 years old - no more than 2000 kcal / day;
26-50 years old - 1800 kcal / day;
51 years and more - 1600 kcal / day.

Calories Needed to Maintain Normal Body Fat men:

19-30 years old - 2400 kcal / day;
31-50 years old - 2200 kcal / day;
51 years and more - no more than 2000 kcal / day.

Important! Even if you need to lose weight, you can not consume less than 1200 kilocalories per day. Such experiments can lead to diseases of the gallbladder, as well as to disruption of the heart.

A sedentary lifestyle: health implications

The consequences of a sedentary lifestyle can be quite serious, because the entire human body takes part in such "inaction".

So, the resulting hypodynamia can cause the following consequences:

obesity (at an early stage - the growth of the "beer belly" in men);
prostatitis and loss of potency in men;
osteochondrosis and other problems with the spine;
sciatica and;
constipation;
problems with the cardiovascular system;
liver problems;
urolithiasis disease.

The list of consequences is not complete, because the body of each person reacts in its own way to the way of life.

Sedentary benefits of physical activity

The need for physical activity in modern society is clear. No wonder they say: movement is life. And when spending most of the day in a sitting position, muscle training is all the more necessary.

Scientists have calculated that a simple two-minute activity during each hour of work... Firstly, the legs will not be numb; secondly, additional calories are wasted; thirdly, the muscles will stretch and even the head will become "lighter". Such activity will prevent the appearance of stagnation in the tissues, improve blood circulation and normalize breathing.

In order to avoid the shortening of life due to an inactive lifestyle, doctors strongly recommend adding at least 2-3 hours of non-intense training to your regular week. In this case, none of the aforementioned ailments threaten.

Exercises for sedentary people

Many large office companies have long developed special exercises and set aside time for employees, during which people can break away from their desks and do some simple exercises to warm up their tired bodies.

In domestic companies, this experience is not common, but this is not a reason to show indifference to your body.
Let's look at a few simple exercises that you can use to warm up without leaving your workplace. Before performing this complex, it is advisable to "warm up" the body. To do this, you need to walk at a brisk pace for several minutes, or walk a couple of floors back and forth.

"Elastic buttocks"

We sit on the edge of the chair, tilt the body forward a little.
We put our relaxed hands on the table.
We tighten the buttocks and raise the body a few centimeters, hold the pelvis in this position for a few seconds.
We perform 10-15 repetitions, each time the load can be increased.

"Beautiful breasts"

We sit on the edge of the chair, straighten our back.
With our hands we "hug" the armrests of the chair so that the arms are on the outside.
Squeeze the elbows, mentally trying to press the armrests to the body, squeeze the tense elbows for 8-10 seconds.
Perform 10-15 repetitions, the load can be increased.

"Steel press"

We sit on a chair: the back is straight, the buttocks are tense.
We take a deep breath, while exhaling we draw in the stomach.
We perform at least 50 repetitions, making sure that breathing is even.

"Down with the belly!"

We sit on a chair: the back is straight, the body is slightly forward, the arms are back or to the sides, the knees are together.
Slowly with effort we raise our knees up to the chest. Perform 20-30 reps (abdominal muscles should be tense).

"Biceps like u"

We stand near the table: the back is straight, the press is tense.
With our hands we grab the edge of the table and mentally try to raise it, straining our arms (biceps).
Repeat the exercise 15-20 times, the load can be increased.

"Strong hands"

We stand with our backs to the table, bending our elbows, rest our palms on the surface of the table.
We put our legs forward and try to squat, focusing on our hands (reminiscent of an exercise on the uneven bars).
We carry out 10-15 times, the load can be increased.

"Warm-up for feet"

Sitting on a chair, lift the sock towards you and back as much as possible.
Make circular movements in one direction and the other.
Take off your shoes and roll a thick marker or glue stick on the floor.

"Slender calves"

Stand behind a chair, your back is straight, you can hold on to the back without shifting the weight on your hands.
We rise on our toes and linger in this position for 5-7 seconds.
We perform 20-30 repetitions.

Video: Workplace Exercise

Important! If, with each exercise performed, you feel the work and a little fatigue of the necessary muscles, you are doing everything right.

Sedentary diet

In order for the body to receive the required amount of calories and have time to burn everything, you need to follow several:

you need to eat at the same time... Your eating schedule plays a very important role in losing weight. The body must know at what time it receives the necessary micronutrients, and this schedule must be followed impeccably. And any failure is a big stress for the stomach and the body as a whole;
less portion - more snack... Ideally, the number of meals should be 5-7 times a day, that is, the body should constantly feel a little hunger (in no case starvation or severe oversaturation). The secret is a small plate, into which fewer products fit, but looks voluminous and satisfying. The first couple of days will be difficult, but the stomach will quickly get used to it;

eliminate unnecessary junk food... Pizza, fast food, sweets, smoking and other unhealthy products do not bring any benefit anyway, and with a sedentary lifestyle, they are completely tantamount to death. You can pamper yourself with something tasty once a month, but there must be a reason for this, for example, an important report completed on time.

So, a sedentary lifestyle in itself is not a sentence, and this does not mean at all that a person will definitely suffer from obesity or heart disease if certain rules are followed. Every day, sitting at the computer for a long time, we shorten our life, but we have only one. It is imperative to do some simple exercises and eat right. In this situation, a passive lifestyle will not adversely affect health.

The disease of the new century - physical inactivity, that is, limitation of physical activity, "generously endows" people with new and new diseases, spoils the state of health and nullifies all efforts to maintain a good mood. A sedentary lifestyle slowly and destructively affects health, chronic diseases arise, from which it is not so easy to get rid of, if you do not change the habitual charter of life. To decide on such a global change, you need to find out what threatens a sedentary lifestyle. Consider what happens to the body when physical activity is limited.

A sedentary lifestyle: how the body degrades

Why is the mood bad?

Lack of the necessary activity harms our body, both physically and in terms of well-being and psychological comfort. An elementary walk through the forest, park, going out of town to nature will give you a good mood and freshness of mind. During the working day, being in a stuffy room, the body is sorely lacking in oxygen, the brain cannot actively work in this mode. After a working day, be sure to go for a walk to cheer up and clear your mind of the flow of information that overloads the brain all day.

Weak bones? Run for a walk!

Many brands' marketing plans use the belief that calcium is good for bone. In fact, everything is exactly the opposite. This myth dispelled by Harvard scientists, who denied the need for high calcium intake to strengthen bones. Bone requires vitamin D, so daily jogging or walking is important for joint and bone health and can prevent osteoporosis.

Poor sleep as a result of lack of oxygen

The lack of walks in the fresh air and basic movement exercises every day endangers healthy and sound sleep, provoking many psychological problems and the development of diseases. And along with bad sleep, body weight will begin to increase, depression and anxiety will arise, and chronic ailments will begin to worsen. Therefore, many people who suffer from insomnia and exercise little are actively studying the question of how to lose weight with a sedentary lifestyle. Also, poor sleep provokes problems with the heart and blood vessels.

As you can see, everything is interconnected, lack of movement affects the quality of sleep, and lack of sleep turns into health problems.

Decreased mental alertness

A sedentary lifestyle significantly reduces the productivity of mental work, this was proven in an experiment published in The Journal of Comparative Neurology. According to these data, in one of the brain regions, in the absence of motor activity, neural connections are deformed. In addition, this same department is responsible for the functioning of the sympathetic nervous system (controls blood pressure through vasoconstriction). Therefore, in addition to brain disorders, a sedentary lifestyle is a sure way to cardiovascular diseases.

Gymnastics for the office will tone your body and increase productivity:

The necessary physical activity can save you from premature death and prolong life, while maintaining the plasticity of the brain. Stretching, jogging or walking for 30 minutes is the minimum that should be present in everyone's life.

A sedentary lifestyle has become commonplace. With the development of digital technologies and the emergence of a huge number of home-based jobs that require only a computer and the Internet, the phrase “sedentary lifestyle” has become applicable to thousands of remote workers. Office positions are no less dangerous in this regard. How does inactivity affect our health? How can you avoid the consequences of a sedentary lifestyle if it is impossible to completely abandon it? You will find answers to these and other equally important questions in our article.

What lifestyle is considered sedentary?

Inactivity or physical inactivity is a violation of the body's activity due to insufficient physical activity or lack of it.

The problem of a sedentary lifestyle arose as a result of scientific and technological progress, urbanization, the spread of communication tools that simplified our life and replaced active recreation (walks, outdoor games).

Determining whether you are “active” or “sedentary” is very simple. If you are not actively moving for at least half an hour during the day, it is considered sedentary. Active movements mean walking, running, physical exercise.

Cleaning and doing normal household chores is not considered an activity. During their implementation, the required load is not created on the muscles of the body. When we work around the house, we engage in incorrect postures that leave many muscle groups unused.

What does a sedentary lifestyle lead to, how is it dangerous?

The consequences of a sedentary lifestyle are far more dangerous than most people think. This is a deterioration in the quality of life and a reduction in its duration.

If you spend 8 hours sitting at your workplace every day and prefer a car ride instead of walking home, you risk living 15-17 years less than those who sit less than 3 hours a day and try to actively move.

Why is a sedentary lifestyle dangerous? Judge for yourself!

The first to suffer from immobility is the heart muscle. The lack of active physical movements and cardio loads forces the heart to make less productive contractions, which significantly reduces the tone of the vascular walls.
Spine. Sitting, we load it almost twice as much as when we stand or walk.
Deterioration of blood circulation in the brain provokes dizziness, tinnitus, fatigue, and a decrease in work productivity.
When inactive, muscles lose their tone. This leads to rapid physical fatigue, apathy, and a feeling of constant fatigue.
Low mobility leads to. Blood moves more slowly through the body and does not sufficiently saturate cells with oxygen and nutrients.
Long sitting in one place provokes stagnation of blood and lymph in the small pelvis, negatively affecting the work of the intestines and the genitourinary system.

How does a sedentary lifestyle affect the body from the inside?

Everyday sitting in the office, in transport, at home at the dinner table or on the sofa watching the TV negatively affects not only posture and muscle tone, but also provokes the development of a wide range of diseases.

Diseases of the musculoskeletal system

Those whose work is closely related to sitting at a computer suffer from lumbar and cervical osteochondrosis. Most often, the localization of cervical osteochondrosis is right-sided, since the right hand works with a computer mouse, writes, performs other actions.

Also, "adherents" of a sedentary lifestyle often have intercostal neuralgia, lumbago, sciatica, dizziness and headaches.

Diseases of the cardiovascular system

Slow blood circulation provokes the development of venous insufficiency (varicose veins), thrombosis. Without the proper load, the heart suffers. The heart muscle "gets used" to work at half strength, disrupting the general state of the circulatory system in the body, from which all organs suffer. The likelihood of strokes and heart attacks increases. Life expectancy is reduced.

Overweight

Lack of physical activity, non-observance of the principles of a healthy diet, stress are factors leading to weight gain. Sitting in the office, we spend fewer calories than we consume, which gives rise to "beer" bellies, breeches in the thighs, and increases body weight.

According to the forecasts of the medical weekly magazine "The Lancet" by 2025, 20% of the world's population will be overweight, including because of a sedentary lifestyle.

Constipation and hemorrhoids

Violation of intestinal motility, provoked by immobility during the day, leads to chronic constipation. Constipation, in turn, becomes the cause of another unpleasant disease - hemorrhoids.

If you have prerequisites for constipation, do not let them go into the chronic stage. Warm up, regularly change the position in which you are sitting, pump the abs, massage the abdomen, watch your diet. This will significantly reduce the likelihood of hemorrhoids.

Consequences of a sedentary lifestyle

Sitting at a desk, couch, or dining table for long periods is not good for anyone. Doctors share the consequences of a sedentary lifestyle for men and women.

For men

A sedentary lifestyle negatively affects the prostate. Violation of blood circulation and stagnation of blood flow and lymph in the pelvic organs leads to prostatitis, which, in turn, leads to a decrease in potency. Already today, there is a large number of infertile couples due to poor sperm motility and prostatitis. In addition to sexual problems, men leading a sedentary lifestyle are often worried about hemorrhoids.

For women

The same reason - stagnation in the small pelvis - provokes violations in the genital area in women and becomes the cause of uterine pathologies (polyps, endometriosis), as well as painful menstruation.

A general deterioration in well-being against the background of a sedentary lifestyle and frequent stresses cause hormonal disorders, mastopathy, ovarian cysts, and menstrual irregularities.

Very detailed, simple and clear about this on the video:

How to avoid the consequences of a sedentary lifestyle?

Even with a clear understanding of the dangers of a sedentary lifestyle, you are unlikely to be able to completely get rid of it. Not to quit a promising job in a good office or clients gained by many years of freelance work? And far from everyone has the opportunity to get to work on foot to compensate for the harm of eight hours of sitting.

What to do? Exercise, nutritional adjustments, and little tricks you can use in your workplace today can help reduce the negative effects of sitting in the workplace.

Physical activity + exercises that can be done right in the workplace

Try to change your body position every 15-20 minutes. Get up from the table more often to stretch, make a couple of bends to the sides, stretch your legs. So the blood in the body will circulate normally.

Exercises you can do while sitting at a table:

Sit back and straighten your legs. Bend and unbend your knees 10-15 times each.
Straighten your leg, stretch your toe and perform circular movements with the ankle 10-15 times on each leg.
Slowly rotate your head clockwise and counterclockwise 5 times.
With cervical osteochondrosis, it is advisable not to make rotational movements of the head. Instead, stretch your arms out to the sides and try to reach your left shoulder with your right hand, reaching behind your head with your right hand. Do this 15-20 times with one and the other hand, and then 15-20 times with both hands at the same time. Pull the crown of your head up. Try not to tilt your head forward.
Do 10 shoulder rolls back and 10 forward.
Tighten and relax the muscles of the buttocks 20-25 times.
Sitting on a chair, alternately raise and lower your right and left hand 10-15 times.
Press one palm against the other and press firmly with your palms against each other. Keep your palms tense several times for 10-15 seconds.
Squeeze and unclench your fingers. Stretch with your fingers together.
Lower your arms along your body, relax them for a few seconds, shake them with your brushes.
Move the chair back, lean forward and bring the shoulder blades together as much as possible. Repeat several times.
Sit on the edge of a chair, straighten and draw in your stomach for a few seconds. Do it at least 50 times.
Tear off the socks and heels of your feet one by one.
Lift your shoulders up as you inhale and sharply "throw" them down as you exhale.
Move away from the table, straighten your legs and try to reach as much as possible with your fingers to the toes of the shoes.
Take off your shoes and roll your glue stick or other round stationery on the floor.

Try to make this workout a “must-have” every day. Don't be afraid to confuse your work colleagues. Remember, preventing the problem is much better than dealing with it. Below is a video to help you have a clearer understanding of gymnastics right on the chair:

Don't forget about morning exercises. Let her become your faithful companion every morning. Table with exercises for morning exercises:

In order not to gain excess weight, to always be full of strength and energy, it is important not only to maintain physical activity, but also to monitor nutrition. Sitting on a rigid diet is not an option: since the body already suffers from a lack of activity and a slowed metabolism, strict dietary restrictions will not benefit it.

Four simple dietary guidelines for a sedentary lifestyle:

Follow your meal schedule. Eating at the same time disciplines, helps to plan working hours, taking into account the lunch break, and helps to maximize the absorption of nutrients and vitamins from food. All meals, even snacks, should be timed.
Eat smaller meals. Get up from the table with the feeling that you have not finished eating a little. The slight feeling that you are hungry is good for the body. Dull it with a healthy snack: banana, nuts, an apple, a mug of tea. There should be at least 5 meals a day.
If you work in an office, remember to have breakfast at home. Breakfast is an important meal for the body. By skipping it, you break the entire diet.
Eliminate fast food from your diet. Pizza, burgers, rolls, cakes and other sweets are contraindicated in a sedentary lifestyle. There are too many calories in them that you simply cannot spend by typing on the keyboard during the day.

If getting away from a sedentary lifestyle is not possible, make sure that it does as little harm as possible. Since you spend most of your time sitting at your workplace, consider how to keep yourself physically active while at work.

Three tips for setting up your workplace:

Remove excess items that might prevent you from stretching your legs under the table and stretching them during the day.
If possible, arrange snacks, tea and lunch not at your workplace, but in a special designated area of the office or in the kitchen. To do this, you, at least, get up from the chair and walk, plus you can stand by the window while drinking tea.
Get up out of your chair more often. Even if you have the necessary documents and items at arm's length, do not drive up to them in a chair and do not ask colleagues to hand them over, but get up and take it yourself.

Conclusion

A sedentary lifestyle in itself cannot be considered a sentence. Having to spend eight hours in the office does not guarantee that you will necessarily have obesity, hemorrhoids, or problems with the cardiovascular system. All this will not happen to you if you monitor your physical activity throughout the day and make it a rule to do exercises. Knowing what a sedentary lifestyle leads to, you will not let this phenomenon of modern life spoil your health.

Hello, friends!

Ever since the days of my office imprisonment, I realized how sedentary work can be dull. And even here, in Goa, next to the sea, sometimes you have to suffer the consequences of home confinement in an embrace with a laptop. , what really ...

In general, have you ever thought about the semantics of the word "hello"? In essence, there is nothing difficult here. Saying such a greeting, we wish you health. Although, rarely does anyone put a similar meaning in this familiar word. I, at least today, use it in its original meaning.

And all because in this article I want to talk about health. About health in general, and about the health of "fighters of the computer front" in particular. And what is peculiar to people, or on freelance? That's right: they spend a lot of time sitting in front of the monitor. And, I think, I will not be mistaken if I assume that a sedentary lifestyle is characteristic of many.

I think that many do not even realize that they lack physical activity. Especially when life goes on like a long sitting at the computer. But, at the same time, they are in no hurry to somehow change the usual order of things. But in vain ...

Try to calculate how much time you actually spend sitting (work, eat, read, watch TV or monitor). Or, if it is difficult to count so, then start from the opposite, and count how long you have been moving. A day, a week. However, do not take into account your actions for cleaning the apartment, cooking food and other household chores. The fact is that such activity is not considered successful: the body, as a rule, is in the wrong posture, some muscles work, while others remain motionless and numb.

After completing the half marathon

I will not describe the norms here, how much and how you need to move a day. I think this is quite individual and depends on the preparation. I'd rather tell you how and what the deficit of movement affects, how it is dangerous and what diseases it can provoke.

Physical inactivity and its consequences

In general, it all starts with the usual stupid.

Blood circulation, i.e. The washing of all organs and tissues with blood is a guarantee of the normal functioning of the whole organism, since the organs are washed in their order (sequence) and with their own intensity. These processes include their own order of blood filtration, enrichment of blood with nutrients, hormones and other substances. A slight failure of this system leads to metabolic disorders of each organ.

1. Metabolism

As you might guess, a sedentary lifestyle slows down blood circulation and lymph flow. Here I would like to tell you more about blood circulation in order to understand the importance of this process.

Blood circulation, i.e. washing of all organs and tissues with blood is a guarantee of the normal functioning of the whole organism. Each organ is washed in its own order and with its own specific intensity. These processes include: blood filtration, blood enrichment with nutrients, hormones and other substances. A slight failure of this system leads to metabolic disorders of each organ.

As a result of the slower blood supply (at rest, about 40% of the blood does not circulate), the cells receive less oxygen and other nutrients. Inadequate lymph flow leads to stagnation, the body does not get rid of toxins and, as a result, toxicosis.

I remember how, when I was working in a bookmaker's office, which I sacredly hated, at one point I fell ill from pancreatitis and other gastrointestinal ailments. Then everything accumulated: a sedentary lifestyle, and nervous overstrain, and complete disappointment from professional activity.

2. Muscle tone

To imagine what changes occur in muscles during a sedentary lifestyle, imagine that a working muscle activates up to 3000 capillaries, which pass blood through itself, while in a state of inactivity - only 25-50 capillaries per 1 mm2.

Without movement, the muscles lose their tone and atrophy. The lower the tone, the greater the load on the bones and joints.

3. Cardiovascular system

The two previous points are directly related to the heart: this is both a muscle and the main motor of blood circulation. In the absence of physical activity, the heart slows down the frequency and strength of contractions, gas exchange in the respiratory organs decreases, the saturation of cells with oxygen decreases, and all processes slow down.

The tone of the heart decreases, and even with a slight effort, shortness of breath appears. And since the blood flow is weak, the blood stagnates, thickens, and blood clots form in it.

All this leads to various heart diseases:

ischemic disease,
cardiovascular failure,
varicose veins,
heart attack, etc.

4. Spine

The basis of all foundations is our spine. Its structure and curves were formed by nature so that a person could move a lot. In a sitting position, the load on the spine increases by 40%! And the position of the body, most likely, is skewed: hunched shoulders, head tilted forward.

In my "best" years, I weighed almost 100 kg

One hand supports the head, the legs are crossed - as a result, the vertebrae are subjected to loads comparable to lifting heavy weights.

And as a result, all kinds of diseases of the spine:

scoliosis - lateral curvature of the spine,
osteochondrosis - the cartilage and bone tissues of the intervertebral discs are subject to dystrophic disorders,
osteoporosis - a metabolic disorder in bone tissue,
displacement of the vertebral discs,
intervertebral hernia.

By the way, I also managed to earn herniated discs for myself. And, thank Gods, I got to a more or less adequate doctor who did not begin to treat me with operations. I just started to move more actively and continued to walk.

5. Neck

The lower back and neck are especially stressed. And with low mobility of the neck, the blood supply to the brain is disrupted. Which leads to headaches, insomnia, poor concentration. There is also such an unpleasant fact: during the time spent sitting, fluid is retained in the legs, which moves to the neck when the person takes a horizontal position.

And this can cause breathing problems, and even lead to sudden death from stopping it.

6. Lungs

From a sedentary lifestyle, the functionality of the lungs decreases. And as a result of acquired cardiovascular disease and excess weight, fluid can accumulate in the lungs or pulmonary embolism can develop.

7. Stomach and digestive organs

As a result of system malfunctions, blood circulation in the intestinal wall, which is responsible for burning fat, is turned off. And the mechanism responsible for burning fuel in the body (in particular, glucose and lipids) gets confused. As a result, we get a whole bunch of troubles:

indigestion,
obesity,
constipation
haemorrhoids.

8. Pelvic organs

Stagnation of lymph in the organs of the genitourinary system leads to diseases such as

nephritis,
prostatitis,
hemorrhoids, etc.

I think that after such an analysis there will be no questions about what is harmful and what does a sedentary lifestyle lead to.

Responsibility to your body

“It's not all about me. I feel normal, nothing hurts anywhere, I don’t suffer from excess weight ”will say almost everyone who has not yet encountered (or does not admit to himself that he has faced) the consequences of a sedentary lifestyle.

One thing must be understood here: our body has a certain reserve of health. So, for example, Soviet and post-Soviet childhood gave my generation, in addition to a lot of impressions, such a charge of health for many years. Playing and running on the street, experiencing vivid emotions with real people, the child puts this potential in his body.

Moreover, various sports sections, children's camps, vacations in the village with relatives have made a significant contribution to the formation of immunity and a margin of safety. In youth, like plasticine, the way of life molds our bodies, forms not only bones, muscles, ligaments, but also metabolism in general.

But, if over the years, a person does not have a sense of responsibility for his health, for his body, but there are excuses like “the ecology is bad, the food is not healthy enough, the work takes a lot of time, there is no time and money for sports,” then illness will not force wait a long time for yourself.

In general, such irresponsibility to one's health begins to be clearly seen already on the threshold of the 30-year milestone. I look with frank horror at the flabby bodies of the once strong and beautiful guys and I understand that such a lifestyle, coupled with the stress on the situation, will only aggravate.

The body is our main tool

Imagine that the body is our car, our car. We can buy him high-quality fuels and lubricants, regularly carry out technical inspections, somewhere to repair or replace something. And our iron horse will serve us faithfully. But if you do not take care of it, then after a while our car will simply not move.

And if the owner of the "car" works remotely or freelancer, then the level of risk increases many times over. It is common for a freelancer to do whatever work he likes. And this means that he performs it with enthusiasm, and can sit for a long time in the same position, even in an uncomfortable position. The result is a numb and numb body. And with regular repetition, the problems described above begin.

I'm going to the finish line

It is worth mentioning that lack of movement leads to rapid fatigue, slowing down of mental activity. Fatigue toxins are said to be formed. And if you do not remove these toxins through active physical activity, then they can cause the development of many diseases.

So, after several publications of Armen Petrosyan, I am. True, while traveling I limit myself to only morning exercises.

But what these loads will be should be decided by the owner of the body. And it is not necessary to buy a subscription to a fitness room or a yoga club, although under the supervision of an instructor, there are more chances to put a load on all muscle groups. You can start with home workouts, street jogging and timely breaks from work for active rest (the word "active" is key here).

That's all, friends! If the article seemed interesting to you, please share it on social networks. Stay strong and fearless. Subscribe to blog updates and be healthy!

I wish you creative and physical activity!

No related articles

A sedentary, sedentary lifestyle is what characterizes the modern life of most people. Unfortunately, a sedentary person puts themselves at risk of getting sick.

The worst thing is that the negative consequences do not appear immediately, which, in turn, gives the illusion of no harm. But there is harm, and in this article we will look at why a sedentary lifestyle is dangerous, what health problems it leads to.

"Criticizing - offer!" - we believe, therefore, SIZOZH prepared for you, dear readers, specific recommendations on how to stay healthy in a sedentary lifestyle.

Sedentary lifestyle: causes and harm

The reasons for a sedentary lifestyle are obvious. The technosphere is what makes us move less and less.

See what the problem is. If before a person was constantly on the move, now we work more and more with information: computers, documents, telephone conversations ... Accordingly, more and more often we sit on the priest, and less and less move.

Yes, there is work, now even a lot of entertainment - and they take place in virtual reality, on the other side of the screen. Computer games, films and TV series - all this replaces the physical activity we need by sitting in front of the screen. And, my friends, the situation doesn't even think to improve. On the contrary, technologies are actively developing in this direction, so everything will only get worse from now on.

Besides the technosphere, another reason for a sedentary lifestyle is ourselves. We ourselves make a choice in favor of sticking in front of the screen, no one forces us to do this. Such is the case, guys. SIZO recommends not blaming external circumstances, but acting. But this is so, by the way.

Okay, we figured out the reasons, but what are the consequences of a sedentary lifestyle? Maybe it's not so scary?

Alas, the answer is rather negative. and suffers from a sedentary lifestyle, this is a fact. It is wrong when, instead of moving, we constantly sit still, like plants. This leads to problems sooner or later.

Of course, our bodies have some kind of margin of safety - but this margin is limited. And when we cross this invisible line, then the consequences manifest themselves.

The worst thing is that a sedentary lifestyle ruins our health in a complex way. That is, the level of health decreases in general, which, in turn, leads to illness. But what kind of diseases - this is for each individual. Here are the diseases caused by a sedentary lifestyle:

1⃣ Overweight, obesity
2⃣ Diseases of the back and joints
3⃣
4⃣ Diseases of the cardiovascular system
5⃣ Constipation, hemorrhoids, prostatitis

Yes, these are the unpleasant consequences of a sedentary lifestyle. And this is just a small part of what we can happen to us. After all, as mentioned above, everything is individual for each person.

There is even a disease, the essence of which is a sedentary lifestyle. Her name - lack of exercise... This is a violation of body functions caused by a lack of physical activity. The diseases listed above are just the same consequence of hypodynamia.

So, friends, a sedentary lifestyle is wrong. Of course, it will not be possible to completely abandon it - scientific and technological progress is changing the life of each of us. And, as we can see, it is not always for the better. However, not everything is so scary. It is possible to maintain health even with a sedentary lifestyle. To do this, you should apply simple recommendations from SIZO.

How to keep healthy people with a sedentary lifestyle?

1⃣ The first tip is given by Captain Obvious - move more! Seriously - try to get up, walk, and warm up as often as possible. It is very important.

Did you know that a sedentary lifestyle negatively affects your health, even with regular exercise? Researchers from Torronto analyzed the results of 41 studies and came to a disappointing conclusion: A sedentary lifestyle increases the risks of heart disease, diabetes, cancer, and premature death, despite exercising once a day.

Friends, it's not enough to wave your arms and legs for 30 minutes a day and consider your mission accomplished on this.

It is advisable to get up and warm up every hour, periodically transfer your body to a standing position. Move - and be healthy.

2⃣ Eat right. If we spend a lot of time in a sitting position, then we can try to make up for health with proper nutrition. What is the right food? Eat and drink plenty of food. Eating fast food is out of the question - otherwise, in combination with a sedentary lifestyle, we will get a time bomb directed against our health.

Speaking of proper nutrition, one cannot fail to mention how to chew. Yes, you need to chew right too. The better we are, the more useful things we extract from it, and the less we pollute and strain our body.

3⃣ This is also a great health bonus.

4⃣ Give up bad habits. Smoking, alcohol and other drugs while inactive is much more harmful. The human body, and so can not fully get rid of all the toxins entering it from the environment. And if we additionally poison ourselves and in addition to this we constantly sit, then the body goes into "sleep mode" and performs cleaning functions much less efficiently. In other words, if the human body in motion can still to some extent get rid of the consequences of bad habits, then with a sedentary lifestyle, all the harm accumulates inside. Which, in turn, leads to health problems.

The main exercise is to be mindful. That is, to always be aware that a sedentary lifestyle is bad and, accordingly, take steps to neutralize the harm and consequences.

If we are used to sticking to the monitor and forget about everything around at this time, then one trick will help us here. There are some that block the computer at regular intervals. Install one of them - and you have to take breaks from working at the computer. Spend this time with benefit, for example, doing short exercises for warm-up and thus making up for the lack of physical activity in the body.

CONCLUSION

Friends, we examined the causes and harms of a sedentary lifestyle, and also learned how to neutralize this harm. People who lead a sedentary lifestyle get problems and diseases. But, no matter how cruel it sounds, people themselves are the cause of their troubles.

Of course, the development of the technosphere leaves an imprint on our lives, but we can still control HOW we live.

No one can take care of us better than ourselves. We alone are responsible for our health. Please never forget this.

I hope, dear reader, this article will not become one of many read and forgotten, but will really encourage you to change something in your life. And if you also write a comment or share a link in social networks, then this will be the best reward for us!

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