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At the desk for a long time: why better not
Working on the computer or studying are indispensable actions that bring us income, culture, enrichment and results. But we know that sitting is not the best way to feel that the back is fine and the muscles too.
Let’s see 3 reasons why it would be better to avoid sitting for too long.
Muscles are affected
Affected by the sitting position are not only the muscles that support our skeletal system and follow the joints in their movements but also a very important internal muscle that separates the chest from the abdomen: the diaphragm.
Constantly compressing the diaphragm with the sitting position means greatly penalize breathing and consequently also the functioning of the viscera and internal organs. In its lowering and lifting motion, the diaphragm also carries movement to the underlying organs and therefore an influx of circulation and oxygen. Keeping “stuck” to the xiphoid process because of the classic forward posture, with the trunk flexed and the head beyond the chest means to compress the whole abdominal area in the wrong way. When the diaphragm works well, it also exerts an excellent opening action at the posterolateral level: the ribs make room for the lungs and the whole chest “fills” with breath. Even the dorsal vertebrae are less compressed and consequently the area where the iliopsoas attaches, a biarticular muscle which is also very penalized for the position of the legs which, when sitting down, greatly shortens its length, ending up weakening it.
The eyes strain
L’eyestrain it depends on the use of the eyes that is done in a massive way when working or studying at the desk. Fatigue is often accompanied by eye pain, redness, itching. Rubbing them or using your fingers against the eyelid vigorously does not improve the situation.
The lymphatic and circulatory systems suffer
The lower limbs, like the whole body, are regulated by two types of pressures, hydrostatic and oncotic. The first pushes the fluids externally, the second has a contrary push and this makes everything very balanced.
It exists under the foot a real natural “pump” which helps the system in the venous and arterial return process. Is called insole (or sole) by Lejars and constitutes a rich venous network placed between the plantar epidermis and the overlying bone vault; inside there are venous, muscle, tendon, joint and bone elements. When walking, this structure is stressed and a lot, but when standing still for a long time, draw up venous blood becomes complex.
How much exercise after a day of sitting
The real key to feeling good despite computer or desk work lies in the do not do the “spun” or remain hours and hours in the same position. It would be very important to do work sessions of 40 or 45 minutes and then take the time to do some hops, exercises (jumping jacks, knee hugs, hip rotations, side and frontal kicks, etc), jogging in place, stretching and some isometric exercises against the desk or other types of surfaces and then resume working after 2 or 3 minutes of these executions. Also stand up every 40 minutes and taking a short walk of 4 or 5 minutes to stretch your legs would be the best.
For the eyes it would be appropriate to devote to ocular gymnastics sessions or the wonderful Bates Method for visual re-education which includes simple exercises that can greatly improve the condition of sight.
Having observed this precious indication that requires the interruption of continuous hours of work, the ideal would then be to crown with 2 or 3 exercise sessions per day of at least 40 minutes at moderate to vigorous intensity, to reduce all the damage caused by high sedentary lifestyle (joint pain, cardiac inefficiency due to stress, toxins accumulated due to anxiety, back pain at different levels of the spine, inflammation and contracted muscles, etc.) .
Effective tips to remedy desk “damage”
To solve or otherwise stem the problem of eye discomfort and fatigue try to prefer anti-glare screens. If you have an old screen, use a liquid crystal display. The screen must then have a balanced light output: it doesn’t have to look like a light source and it must not be dull and too gray. Avoid closing your eyes with energy when trying to visualize something distant, in case you live with forms of myopia. Privilege ground and halogen lamps as lighting for the room where you work.
Always try to suspend the legs at the end of the day of work or to do the classic step exercise to stretch the tendons: one foot on the step below and the other “pumps” upwards, leaving the heel off the step. You can also do this exercise with both feet leaving only the forefoot on the asphalt. Important: sitting down makes you easily give in to laziness; try to still maintain your movement routine, to defend it with strength and confidence.
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