Global Courant
Sedentary lifestyle affects more and more people in the world. At work and even in free time, looking at a computer, a cell phone or television, we are often sitting and physical exercise has little place.
In times when technology rules, many of our jobs became idle, with hours and hours sitting at a desk. Even the way we move doesn’t help either: car, three, collective.
In the midst of this scenario, however, the Pan American Health Organization (PAHO) states that up to five million deaths per year could be avoided if people were less sedentary.
The risks of a sedentary lifestyle in young people and adults. Photo Shutterstock
Health risks of sedentary behavior
The data shows that a greater degree of sedentary lifestyle is associated with the poor health outcomes listed below. an article from the World Health Organization (WHO):
In children and adolescents
Poorer cardiometabolic health, physical fitness, behavioral behavior/social behavior Less sleep duration
in adults
Mortality from cardiovascular diseases and cancer Incidence of cardiovascular diseases, cancer and type 2 diabetes.
Why physical activity is important
The importance of physical activity for mental health. Photo Shutterstock.
Physical activity is a way to prevent multiple diseases, in addition to helping to improve mental health, since it provides a better quality of life and well-being.
The most common physical activities include walking, cycling, pedaling, playing sports, participating in recreational activities and games; all of them can be done with any level of ability and for the enjoyment of all.
Regular physical activity has been shown to help prevent and control noncommunicable diseases, such as heart disease, stroke, diabetes, and various types of cancer.
Also hypertension, to maintain a healthy body weight and can improve mental health, quality of life and well-being.
In any case, for people who spend long hours sitting because of their jobs, it can be difficult for them to have a good exercise routine.
Regular physical activity helps prevent and control heart disease,
For these cases there are some exercises that can help improve health with a chair:
get up from the chair
With your back and neck straight, and your chest slightly tilted forward, rise slowly and sit down again, controlling your descent without using your hands.
This is a useful exercise to strengthen the thighs and buttocks. Repeat it for 10 to 15 repetitions per series.
Stretch of the thoracic region
Sit upright and away from the seatback, with shoulders drawn back and down. Extend arms out to sides with palms facing forward and push chest forward and up until chest stretch is felt.
The idea is to hold the position for 5 to 10 seconds and repeat it 5 times. This exercise is beneficial for posture.
Active break in the office to combat a sedentary lifestyle. Photo Shutterstock.
top twist
Straight with your feet touching the ground and your arms crossed stretching your shoulders. Keeping the hip still, rotate the upper torso to the side.
Hold the position for 5 seconds, then repeat the exercise in the opposite direction and repeat it 5 times per side. It serves to strengthen the flexibility of the upper back muscles.
“Walk” sitting
Without resting your back on the backrest and holding onto the sides of the chair, raise your bent knee towards your chest and step on the ground again, controlling the movement.
Repeat the exercise 5 times with each leg to gain strength in the hips and thighs.
Ankle stretch
Stretch the ankles.
Exercise for ankle flexibility, in addition, it reduces the risk of developing blood clots. Sit upright, hold onto the chair with both hands, and extend your leg in the air.
With the leg in this position, separate the toes and point them towards each other. The recommended thing is to do two sets of five stretches with each foot.
Arm Raise
Another task to carry out: back straight, arms at the sides and palms facing forward. Raise your arms forward and up as far as possible and comfortable and return to the starting position.
It is important to keep your shoulders relaxed and your arms straight during the exercise. Five repetitions of this exercise designed to strengthen the shoulders.
Neck stretch and rotation
The neck, one of the most affected parts. Photo Shutterstock.
With a straight posture, gaze forward and shoulders relaxed, slowly turn your head to one side and hold for five seconds, return to the front and repeat the exercise on the other side. Three rotations per side are enough to improve mobility and flexibility of the neck.
In the same position, hold your right shoulder with your left hand and tilt your head to the left for 5 seconds. Repeat three times per side to relax the neck muscles.
