6 moves to help you undo the damage caused by sedentary behavior

Sedentary behavior can have a negative impact on people’s life expectancy. Numerous studies have shown that sedentary behavior increases the incidence of fatal diseases. In addition to reducing session times, there are six moves to stretch the stiff body, build muscle strength, and reduce damage from sedentary behavior.

Sedentary behavior increases the risk of death, which cannot be completely offset by regular exercise.

Whether it’s prolonged sitting at work, physical inaction due to video games or TV shows, people are sitting longer, which causes more health problems.

According to a published study in the Journal of the National Cancer Institute (JNCI), long sitting times have been linked to the risk of certain cancers, diabetes, and cardiovascular disease. A sedentary lifestyle will likely lead to poor circulation and thickening of the blood, leading to high blood pressure and arteriosclerosis overtime. Stagnation of blood can occur in the lower extremities, which can lead to thrombosis. Continuous sedentary behavior will also increase the resistance of body cells to insulin, leading to diabetes.

Numerous studies on the harms of sedentary behavior have shown that sedentary behavior is undoubtedly akin to “chronic suicide”.

dr. Kuan Cheng Chenattending physician at Department of Physical Medicine and Rehabilitation, National Taiwan University Hospital, said that sedentary behavior involves multiple organs and systems in the body, and the mechanism is very complex. People who sit for long hours are likely to see reduced calorie consumption and metabolic decline, leading to obesity or metabolic syndrome. Sedentary behavior will also lead to bone loss, loss of muscle strength and, in severe cases, sarcopenia, according to Dr. Chen.

Worse, even regular weekly exercise cannot completely offset the negative effects of sedentary behavior.

A University of Toronto study found that compared to people who sit less, sedentary people have a 90% higher risk of developing diabetes, an 18% higher risk of dying from heart disease or cancer and a 24% higher risk of dying. from any cause. The study points out that these figures are the average between people who have regular exercise habits and those who do not.

Dr. David Alter, a cardiologist at the University of Toronto, believes that time spent sitting and sedentary behaviors have significant impacts on health, regardless of physical activity level. His suggestion for reversing the trend is very simple: “Move more and sit less.

6 Simple Movements to Improve Muscle Strength and Relieve Pain

Although exercise cannot completely offset the negative effects of a sedentary lifestyle, it can improve the metabolic decline that accompanies prolonged sitting. Dr. Chen said the best way is to reduce prolonged sitting as much as possible while exercising regularly.

Dr. Chen suggests that office workers can adopt the method of alternating between standing and sitting, standing to work when appropriate. “If you need to discuss work with colleagues, you can walk to your colleague instead of using communication software. During working hours, you can get up to go to the bathroom, have a drink, or even just do a stretching exercise,” Dr. Chen said.

It offers exercises at least every hour; if possible, it is better to get up from the chair every half hour and move. There are six simple moves that can be performed in the office.

  1. Standing lunge (stretching exercise)

Steps: Stand straight, step one foot forward, bend the front knee, and straighten the back leg into a bow and arrow position. Hold the pose for 10 to 30 seconds, then alternate between both legs.

This lower extremity stretching action can increase blood circulation in the feet. Straightening the back leg can help stretch the ankle and plantar fascia.

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  1. Stretching the thigh muscles

Steps: Gently pull the foot towards the buttocks and keep the heel against the buttocks as close as possible. Keep this posture for 10 to 30 seconds then change feet, alternating 4 to 8 times.

Stretching the thigh muscles helps prevent pain caused by excessive muscle tension in the lower limbs.

  1. Shoulder and neck stretch

Step: Tilt your head towards your shoulder and you can use your hand to slowly pull your head further into the stretch until your head is at a 45 degree angle to your shoulder. You can start with either side. Hold the pose for 10 to 30 seconds, then switch sides.

This is a small movement that can be done while sitting on the seat, slowly stretching the muscles from the neck to the shoulders. Repeating this movement several times can relieve stiffness and pain in the neck and shoulders.

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  1. Water bottle training (strength exercise)

Steps: Get two filled water bottles. Hold a bottle forward with one hand (any hand will do) or bend your elbow to effectively strengthen your upper body muscles. Do both hands in turn and repeat 8-12 times.

Strengthening the muscles of the upper limbs can prevent the loss of muscle strength caused by sedentary inactivity.

  1. Leg lift (strength exercise)

Steps: Sit in a chair with one leg and foot extended in front of you to lift the legs. Slowly move the leg up and down. Each leg lift takes 10-30 seconds, alternating between the two legs 8-12 times.

This single leg leg lift exercise can train thigh quadriceps, build muscle strength and further improve metabolism.

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  1. Step-ups (strength exercise)

Steps: Find a step, stable box or stool with an appropriate height as an auxiliary prop for the intensification exercise. Put one foot on the step first, then the other foot. Remember to put the entire sole of your foot on the step and stand really straight and stable to avoid a fall. Intense exercise can be done for 10-20 minutes until you feel slightly panting but are able to speak.

Intense exercise is aerobic exercise that can strengthen lower body muscle groups, train muscular endurance, and can also improve basal metabolic rate.

For regular physical exercise, you must reach a moderate intensity and exercise at least 150 minutes per week. By moderate intensity, this means that you feel a little out of breath but are still able to talk. Regular exercises can be brisk walking, jogging, aerobic dancing, swimming, cycling, etc.

Some people think that doing household chores or physical chores means they’ve been exercising.

“These don’t count,” Dr Chen said, adding that a study in Copenhagen last year found that work cannot replace exercise. Exercise has its own value. He suggests that people who often lift heavy objects can choose aerobic exercise to improve cardiorespiratory function.

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