In the rotation of modern work, many people spend most of their day in front of a computer screen. Not only causing back fatigue and neck pain, prolonged sitting posture is also destroying your figure, especially the hips and buttocks - areas that are easily affected if not properly exercised.
"Sitting for a long time without proper physical activity will weaken the glutes and lower back muscles. Muscles that are left un active for a long time will lose their firm, significantly changing their body shape," warned physiotherapist Shazia Shadab, rehabilitation Center for Delhi, India.
When the chair becomes a "silent assassin" with a figure
Many studies have shown that a sedentary lifestyle - typical of office work - is one of the factors that increase the risk of obesity, type 2 diabetes, cardiovascular disease and musculoskeletal disorders. But few people expect that sitting too much can also significantly change your appearance, especially in the lower body.
see-off symptoms include:
The forearms are flat, lacking curves because the muscles can no longer be moved, and cannot maintain the inherent force.
Incorrect posture: Sitting incorrectly causes your back to curve, your shoulders to be round, your pelvic frame to fall forward, causing your figure to deform.
hip pain, lower back pain: As the glutes weaken, other muscle groups have to take a turn, causing stiffness and pain.
To stay in shape and prevent long-term consequences, you should:
Take a break every 30 minutes: Get up, stretch or walk for a few minutes to help blood circulation and activate the glutes.
Suitable seats: Prioritize seats with a backrest, lumbar support, helping to maintain a straight position.
Exercise regularly: Exercises such as squats, glute bridges or lunges help activate the glutes, maintaining firmness.
Stretch your hips and thighs: Avoid muscle contractions due to sitting for too long.
Sit-stand rotation: Use a standing table or change your posture at work.
Proper nutrition: Eating enough protein, good fats and drinking plenty of water helps muscles recover and maintain health.
