These diseases are caused by sitting, so be careful!

As an office worker, you have to sit in front of the computer for at least 8 hours a day. Sitting for a long time affects your health. So what diseases should office workers be careful about? How should office workers maintain their health?

Diseases that office workers should beware of if they sit for long periods of time

1. Muscle soreness and loss of appetite

Sitting for a long time without whole body exercise will weaken gastrointestinal motility and reduce the secretion of digestive juices. Over time, symptoms such as loss of appetite, indigestion and abdominal distension will appear. Sitting still for a long time will slow down blood circulation, which will lead to insufficient blood supply to the brain, damage the mind and brain, and cause mental depression, which manifests as physical fatigue, mental listlessness, and constant yawning. The normal daily food intake of sedentary people accumulates in the gastrointestinal tract, which increases the gastrointestinal burden. The long-term tense peristalsis cannot be relieved. In the long run, it can cause chronic and difficult to cure diseases such as gastric and duodenal bulb ulcer perforation and bleeding.

2. Spinal disease

Long-term poor sitting posture or staying in front of the TV or computer for a long time is most likely to cause fatigue of the neck muscles, causing neck and shoulder pain, neck muscle spasms, and even dizziness; secondly, due to long-term sitting, or some people sitting in a bad posture, or always staying in a fixed posture, the soft tissue of the waist is in a state of tension for a long time, the soft tissue is ischemic, and lumbar muscle strain occurs. In addition, due to incorrect sitting posture for a long time, compression of the coccyx nerve can cause coccyx injury and pain.

3. Excessive visceral fat

The fat that is usually referred to is the fat that exists under the skin and is called "subcutaneous fat". It makes people look fat and also affects health. Visceral fat is located inside the body, surrounding the internal organs and mainly in the abdominal cavity, such as around the stomach. Studies have shown that too much visceral fat in the body increases the risk of diabetes, heart disease and various other metabolic diseases, so it is called "dangerous fat." If you sit for a long time, the body will convert too much of the lipids and starch you ingest into fat and store it in the body, making you obese. Over time, a large amount of lipids will accumulate on the inner walls of large and small arteries, leading to insufficient blood supply to tissue systems throughout the body and accelerating the occurrence of the above diseases.

4. Iciatic tuberosity cysts and hemorrhoids

When a person takes a sitting position, the ischial tuberosity is in contact with the surface of the stool. There is a bursa at the top of the ischial tuberosity, which can secrete fluid to reduce friction and pressure between tissues. Due to sitting cross-legged for a long time, the ischial tuberosity is likely to collide with the seat, eventually forming a cyst. Secondly, for people who sit for a long time, blood circulation slows down, which obstructs the venous return in the body and makes the veins in the rectum and anal canal prone to dilation. When blood accumulates, it causes varicose veins and may cause hemorrhoids, anal pain, bleeding, and even bloody stools.

How to improve the problem of long sitting among office workers

1. Stand against the wall

Keep your back against the wall, with your heels about one fist away from the wall. Straighten your chest, tuck your chin in, squeeze your shoulder blades back, and use your abdominal muscles to press against the wall, making sure there is no gap between your waist and the wall. This movement can stretch the torso and relax tense shoulders, and it can also train the core muscles. If you find it easy, you can also contract your lower abdomen, bend your knees, sit down on your buttocks, and slowly rub up and down along the wall to exercise your quadriceps.

2. Keep lifting your legs

Sit up straight with your head up and chest out, tighten your abdomen, and slowly lift one leg so that it is as right angle as possible to the sitting body. Hold for 5-10 seconds before switching to the other leg; or lift both heels at the same time, hold for a while and then put them down. If you insist on doing leg lifting exercises for a while every day, it can relieve the symptoms of muscle relaxation and soreness caused by sitting for a long time. It can also promote the flow of qi and blood in the lower limbs, improve blood circulation, and prevent diseases such as thrombosis.

3. Cross your legs

When office workers sit in front of their computer desks for a long time, the veins in their legs are compressed, which affects blood circulation. To avoid this situation, in addition to getting up and moving around every once in a while, you might as well practice sitting cross-legged. Bend and cross your legs, place the left ankle on the right knee, keep your upper body straight, lean forward slightly, cross your hands and place them on your navel, maintain this position and sit for 20-30 minutes.

4. Tap your thighs

Sitting in the office for a long time all day long will lead to obesity over time. Not only that, it is also easy to cause dysmenorrhea, endocrine disorders, coccygeal pain, constipation and other diseases. How to maintain health? A good way is to tap the sides of your thighs more often. The method is very simple. Straighten your legs and hit the outside of your thighs with your fists. Start tapping from the outer base of the thigh (where the buttocks are when you stand up) all the way down to the knee.