Sedentary work: saving health!

Physiologists are sounding the alarm: more and more young people who have not reached even 35 years of age, go to the doctor with complaints of "senile" ailment - the lower back twisted, the foot arch, the joints ache ... The main cause of all these ills - sedentary work in the non-normalized working day.

Whatever we do not hang noodles sellers of office furniture - but there is no one ideal office chair or chairs that would not undermine our health. Even the most ergonomic of them do not provide us with the most important - movement.

That is why the sedentary work   approximately every 40 - 50 minutes it is necessary to make a break for 3 - 7 minutes, to how to move. And if you have the opportunity to take a break for 20 minutes - always use it.

How to warm up at the office?

During short breaks - for example:

1. Stand up from a chair, stretch up, and then - to the sides.
2. Stir shoulder joints: without raising hands, "scroll" shoulders a very slow pace back and forth.
3. Very carefully and slowly shook his head, stretching the ligaments of the neck as possible.
4. Flex the back, then strongly "hunched".
5. Take off your shoes and go up on toes as high as you can. Shook on his heels.

7 - 10-minute break can devote aerobic exercise:

1. In a rapid pace up the stairs to the floor 3-4, then quickly go down.

2. If possible, get out of the office building and obegite its perimeter.

During the long break, try to find a place to exercise in the gym mat:

1. Take the "lotus position" and try to gently stretch the ligaments legs, pressing his elbows on his knees bent.
2. Sit with your legs stretched out in front of you and lean forward, trying to reach out to the socks.
3. Make a set of stretching: pull obliques, calves, back muscles. This will completely normalize blood circulation.

In addition, you can start working on simple sports equipment: a pair of dumbbells, a magnetic disk-balancer, and best of all - a big fitball (if you have a place to store it). Fitbol allows you to quickly restore perfect health, and, in addition, sometimes it can be used instead of an office chair - it is very useful! And by the way, are attached to the gym and fitness colleagues, for example, in the women's team can implement short dance breaks, and the men - five-minute arm wrestling or pushups.

Fitness

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