​အောက်ဆုံးထိ ဆွဲကြည့်​​ပေးကြပါ ခင်ဗျာ

Does this sound familiar?

After a long commute to work in the car or on the train, you sit at your desk in front of a computer, perhaps eating lunch, and then you relax at home in front of the television.

The human body has been intended to stand upstanding. Both your cardiovascular and stomach related frameworks capability all the more proficiently and really like that. Ongoing investigations have shown that sitting for extensive stretches of the day raises your gamble of coronary illness, diabetes, stroke, hypertension, and elevated cholesterol as well as expanding nervousness. Sitting likewise puts immense weight on your back muscles, neck, and spine which is exacerbated regardless of whether you slouch. Postural pain and lumbar disc compression can result from this.

While setting up an ergonomic workstation can assist with working on postural strains here are a few basic hints you can execute right now to expand your action levels and limit the adverse consequences of sitting for a really long time.

1. Schedule A Reminder

Most email frameworks permit you to plan updates and alerts that spring up on your PC screen or your telephone to get up and move. Research shows that light action for just 2 minutes consistently has critical medical advantages.

2. Drink Plenty Of Water

Drinking more water is always a great idea to improve your overall health, and it’s also a good way to get you up and moving more than you normally do on a typical workday. If you are really keen you can only fill your water bottle up half way which will mean more trips to the tap. Try and aim for around 8 glasses or 2 letters of water per day.

3. Increase Your Activity

Aim to stand for as long as you can while answering calls. You can alternate 10 minutes of sitting with 10 minutes of standing followed by another 10 minutes of sitting. Research indicates standing more helps your blood sugar returns to normal much quicker after a meal, burns more calories during the day and improves symptoms of arthritis. Add more walking into your day by adding the following to your daily routine:

  • Use the stairs rather than the elevator at work
  • Walk to deliver messages to your co-workers rather than the usual email.
  • When using public transport to work get off a stop earlier and walk.
  • Move your rubbish bin, printer or anything else you use throughout the day away from your desk. This way you have to get up each time you use them.

4. Take A Break From Your Desk

Try and leave the office for a half hour, try taking a walk on your lunch break. This will help you avoid the mid-afternoon slump and break up your day. You can walk to a new place each day or grab lunch to bring back to the office to eat but only if you really have to.

5. Try To Exercise

If you can’t get away from your desk try and incorporate some simple desk exercises. These help get your heart rate elevated, promote better posture and burn more calories compared to sitting still. The trick here is to choose exercises that you are capable of doing within your work environment.