It is unlikely we could find a place in our lives where we wouldn’t sit or intrude on the tradition of sitting. Withstanding prolonged sitting has surely become our typical way, most of us probably I should say, and later its consequences are waiting to come, like a wolf in the wood. This entry will uncover the effects of prolonged sitting on our bodies and give the corresponding precaution measures.
The Physical Impact of Prolonged Sitting
Our health can be hardly said to benefit from prolonged sitting. From a biomechanical viewpoint this is the most static body position which among other things leads to harmful overloading of discs in the lumbar spine, and later to an increased probability of lower back ache. This type of anchor posture also strongly influences the deterioration of the musculoskeletal system in the upper part of the body that subsequently ends up in the pain of the neck and shoulder muscles.
Besides that, the gluteal muscles which are thought of as the most important muscles for body stabilization when sitting become weak without perhaps even noticing delicate the shrinking of these muscles will occur thus provoking tightening to your hamstring muscles. To make matters worse, the blue light produced by computer monitors can damage our eyes and cause diseases such as macular degeneration and cataracts. Consequently, the potential risk for the heart and general body condition induced by the electromagnetic fields (EMF) from the gadgets is also worth being taken into consideration.
Combatting Prolonged Sitting
There exist strategies that can be implemented in order to alleviate the undesirable impacts of prolonged sitting one by one such as:
Frequent Breaks
Without doubt it is necessary to perform frequent breaks during the whole day especially if it is standing up and walking around for three or five minutes every hour. This method alone makes possible to a large extent the prevention of the adverse effects of prolonged sitting. Today almost every person has a smartphone platform where the various battery and reminder apps are downloadable which, among other ways for break-taking, will notify you when to stop sitting for a while.
Stretching and Exercises
It would be better for people as well for them to take part in practicing regular stretches and exercises in order to lessen the negative effects of prolonged sitting. They can stretch their shoulders, back, and neck to improve posture and relieve pain.
On top of that, by adding exercises such as squats or push-ups to their breaks they can quickly energize their body with some physical activity.
Incorporate Movement
It is very necessary to move around during the day instead of being in a fixed position. Shifting positions frequently, using an adjustable chair that allows for movement, or even dancing for a few minutes during breaks are some ways in which you can incorporate movement. The benefit of this is that your physical fitness and your ability to adapt to the environment will be improved as a result of not leading a sedentary lifestyle.
Hobbies and Activities
One of the most effective ways to counter the effects of sitting for a long time is to be involved in hobbies or activities that require movement. In the case of yoga or Pilates, these exercises can help you to have a good posture and to be more flexible. Remembering the games and activities of your childhood, such as swinging on swings or climbing on monkey bars, can give you the idea of creative ways which you can use to make your movement routine more fun.
Environmental Considerations
Changes that you make in your environment can also help you to get less affected by prolonged sitting. If you wear protective glasses or use screen filters, it will help you to block blue light from computer screens, and as a result, your eyes will be less tired. Then again, the investment in a lamp that gives out full-spectrum light can be more beneficial to the lighting environment as it is more natural. This can serve as a remedy for eye fatigue as well as a booster for general well-being.
Monitor EMF Exposure
Electromagnetic fields (EMF) are measurable through the use of specialized gadgets. Trying to identify the amount of your exposure to EMF can lead you to find the strongest sources, and from there, you can decide which steps to take in order to lessen your contact. Lessening the impact of EMF on you can be done by moving electronic equipment, such as computers and power sources, that emits EMF further away from your body. The usage of speakerphone or headphones rather than holding a phone to your ear can also be a way in which exposure is reduced.
Ergonomic Support
If you have an office chair or work desk that is probably the most comfortable and restful for you, i.e., ergonomic, the concept of investing in such furniture can do a lot to transform your prolonged sitting experience. Effectively, getting right a chair that you can use in a variety of movements and at the same time back up yourself with the necessary support is what really counts there.
The idea of adjustable height standing desks is catching on fast, so that you can choose whether you carry out your task while standing or sitting without any inconvenience. Equally, use of brace supports or backrest cushions that come in helpful in keeping the right posture is also a way to go.
Conclusion
To sum up, the impacts of extended sitting on our bodily health are quite major. Nonetheless, through the inclusion of regular intervals, participation in stretching activities, and performing changes in the environment, we are able to alleviate the harm. If we keep a physically active lifestyle and take care of ourselves, we not only raise our general health but also become less susceptible to stress and our physical condition gets better. Let me remind you that human beings were made for movement and if we follow this rule then we are going to live healthier and happier lives.
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