If you have a sedentary job, be sure to do these simple and effective exercises

< /p> What exercises should be done by those who have a sedentary job/yanalya

In today's world, most of us spend a significant part of our working time sitting at the computer, immersed in routine tasks. A sedentary lifestyle is the norm for many occupations, but such work can cause serious health problems if proper precautions are not taken.

Constant sitting, even with correct posture, puts excessive strain on the back, neck, shoulders and general condition of the body. Therefore, it is important to know and use simple but effective exercises that will help avoid negative consequences and maintain health, the CATBOSS Telegram channel emphasizes.

Why is sedentary work a health challenge?

In fact, the human body is not adapted to sitting for long periods of time without movement. The muscles of the back and neck gradually become tense, and blood circulation deteriorates. This can lead to back pain, neck tension, fluid retention in the legs, impaired vision, and even the development of chronic diseases. To avoid these problems, you should pay attention to your health during the working day by taking regular breaks for short activity.

What exercises can be performed without even leaving the workplace?

1. Changing body position. One of the easiest solutions is not to stay in one position for too long. Every 30 to 60 minutes, try to get up, walk a little, or take a few steps in place. It only takes 2-3 minutes to activate blood circulation and relieve tension.

2. Movements on a chair. If it is not possible to stand up, there are many exercises that can be done while sitting. For example:

1. Shoulder Roll: Raise your shoulders to your ears, then roll them back and forth.
2. Head Tilts: Gently tilt your head toward your shoulder, holding it for a few seconds to stretch your neck muscles.
3. Body movements: slowly lean forward, sideways or turn the body.

3. Gymnastics for the eyes. The eyes are also subjected to heavy loads while working at the computer. To relieve fatigue, do exercises:

1. Look into the distance for a few seconds, then shift your gaze to a nearby object.
2. Blink a few times to moisten your eyes.

Practice with colleagues

Another good option is group breaks. If you work in an office, team up with your colleagues for a short exercise session. It is not only good for the body, but also improves the atmosphere in the team, contributing to better interaction and improving the mood.

It is important to add physical activity to your work routine/Photo by pikisuperstar

Tips for maintaining activity in everyday life

Don't limit their activity only with office exercises. To ensure a healthy balance between sitting and moving, try making physical activity a part of your daily life:

1. Reduce your use of transport by preferring to walk short distances.
2. Take the stairs instead of the lift.
3. Spend more time outdoors, for example during your lunch break.

Regular fitness and household activity

Even if you exercise a few times a week, it is no substitute for daily activity at work and at home. Household activity is the key to maintaining health and well-being. After all, short active breaks during the working day help reduce stress levels, increase energy and productivity.

Sedentary work is a challenge for our health, but the right approach and regular exercises will help avoid many problems. Start with small changes in your daily routine – short active breaks every 30-60 minutes, chair exercises and eye exercises can make a big difference. And increasing activity not only at work, but also in everyday life will help keep the body in good shape and stay healthy.