What Diseases Can Occur Due To Sedentary Work

What Diseases Can Occur Due To Sedentary Work
What Diseases Can Occur Due To Sedentary Work

Video: What Diseases Can Occur Due To Sedentary Work

Отличия серверных жестких дисков от десктопных
Video: Hidden health risks of prolonged sitting 2023, January

Majority problem

For the overwhelming majority of people in the modern world, work is not related to physical activity - manual labor has been replaced by machine labor, and those who are involved in the intellectual sphere have to spend most of their time in front of the monitor.

Needless to say - lack of proper activity is not beneficial. Moreover, according to experts, the harm from a sedentary lifestyle is often underestimated - after all, clear signs of ailments do not appear immediately, but over time. Inactivity is directly related to a person's life expectancy.

“According to the World Health Organization, 60 to 85 percent of the world's population is not getting enough physical activity,” says Yulia Evstigneeva, a methodologist at the Volgograd Regional Center for Public Health and Medical Prevention. - Inactivity is one of the factors contributing to global mortality. A sedentary lifestyle can cause the development of all kinds of diseases, as well as accelerate the development of existing pathologies.

It is very simple to determine whether a person is at risk for inactivity - you just need to ask yourself: how much time during the day do you have to move actively? If less than half an hour a day is allotted for activity, then you need to sound the alarm. At the same time, it is important to determine what exactly is meant by dynamic movements.

“Active movements mean swimming, running, physical exercise,” the specialist explains. - Doing housework is not considered, since washing floors, windows and other cleaning procedures do not create the necessary load on the muscles. During homework, postures are usually adopted in which many muscle groups are left unused.

From heart disease to infertility

If a person spends 6-7 hours at the workplace, rarely takes breaks, moves little on foot, gets to the office and back by car or public transport, rarely walks the stairs, prefers passive rest in front of the TV or going to the cinema, and also does not play sports, then we can safely say that he is at risk for problems from a sedentary lifestyle.

Meanwhile, malfunctions in the body can appear quite serious - many organs suffer, and people often do not understand that insufficient physical activity is the cause of the disease.

- First of all, a sedentary lifestyle can negatively affect the cardiovascular system and contribute to the development of various pathologies. First of all, without proper load, the heart muscle suffers. The heart gets used to working unproductively, which significantly reduces the tone of the walls of blood vessels and leads to a violation of the general state of the circulatory system, affecting all organs. Lack of active physical movement is fraught with weakening of the heart muscle. She becomes so weak that even a short run to the tram, for example, causes a strong heartbeat, - explains the methodologist.

Another consequence of a sedentary lifestyle is varicose veins. With active movements, in the process of walking, running, the muscles of the lower leg contract, which compress the veins located in their thickness, thereby improving the movement of blood. This helps to avoid its stagnation in the veins and stretching of the vessel walls. Being in a sitting position for a long time leads to circulatory disorders, and the risk of developing pathological processes in the veins increases. Decreased tone and poor blood flow lead to stagnation and thickening of the blood, which is a risk of blood clots.

The musculoskeletal system also suffers from constant sitting. The human spine is physiologically S-shaped, in a sitting position it turns into C. This increases the load on it, disrupts blood circulation, the intervertebral discs lose their ability to function fully, there is a risk of hernias.

“People whose work is closely related to sitting at a computer suffer more from lumbar and cervical osteochondrosis,” the specialist says. - With cervical osteochondrosis, cerebral circulation is impaired, resulting in headaches of varying intensity.

A sedentary lifestyle also leads to a decrease in the load on the muscles, as a result of which they lose their tone. Hence, there is a feeling of constant fatigue, apathy and fatigue.

Another popular problem is being overweight. Its consequences are known to everyone - obesity provokes the development of many serious diseases. Long sitting in one place also contributes to the stagnation of blood and lymph in the small pelvis, which negatively affects the work of the intestines and the genitourinary system. Chronic constipation may appear, and, as a result, hemorrhoids develop. Proper nutrition will help to level the problem, which should be paid special attention to in case of a sedentary lifestyle.

- Stagnation in the small pelvis contributes to the development of prostatitis in men and diseases of the genital area in women, - notes the methodologist. - In general, the whole organism suffers, since the blood moves slowly and does not sufficiently saturate the cells with oxygen. Therefore, the harm from a sedentary lifestyle is much more significant and more terrible than it seems. According to recent studies, if a person sits for eight hours a day, and then also gets home not on foot, but by transport, then the prospect awaits him with a bleak: life expectancy can be reduced by 10, or even 15-20 years compared with those who sit for no more than three hours, are actively involved in sports, or at least take walks regularly.

Healthy lifestyle and exercise will help

Of course, office workers who, due to their duty, are forced to constantly sit during the day, cannot provide themselves with the proper physical activity, but there is a way out - you just need to overcome laziness and try to reduce the negative impact of inactivity. Exercise and a balanced diet will help with this.

The regional health center has also developed a set of guidelines that should be used by those who are forced to sit for most of the day.

So, exercise will help compensate for the lack of physical activity. This can be morning exercises, jogging, swimming pool, gym or even a short evening walk. Research shows that as physical activity increases, the risk of developing diseases decreases, no matter how long a person is sitting.

The second point is a reduction in the time spent in a sitting position. It is clear that this cannot be done at work, but it is quite possible to give up unnecessary activities - computer games and browsing social networks.

If possible, it is better to walk to work. In the case when the office is far away, you can, for example, put the car farther and cover the remaining distance at a step, or (when traveling by public transport) get off a couple of stops earlier. During the day, you should try to move more - if possible, do not use the elevator, and take a walk at lunchtime.

While working at the computer, you can also take small breaks - every 15-20 minutes, change your body position, monitor your posture, do a warm-up every hour, bend over, walk around the office.

Another important point is proper nutrition. You should give up fatty foods, fast food, smoked, fried foods, convenience stores and try to eat more fresh vegetables, fruits, and observe the drinking regime.

- In itself, a sedentary lifestyle cannot be considered a sentence, - the specialist concludes. - Office work eight hours a day does not mean that a person will definitely have obesity, hemorrhoids or problems with the cardiovascular system. If you monitor your physical activity throughout the day, this will not happen.

Irina Marchenko Photo: Publishing House "Volgogradskaya Pravda" / Sergey Kashirsky.

Popular by topic