Harmful effects of sitting for long periods
According to Dr. Bhumesh Tyagi, Associate Professor of General Medicine at Sharda University, Noida (India), sitting for too long reduces blood circulation in the body, making muscles stiff, while joints are less mobile. This leads to pain and discomfort in the lower back, neck, knees and hips. He emphasized that the body is designed for movement, not for standing still or sitting in one place for a long time.
The secret to keeping joints healthy despite sitting too much
Regularly move gently
Instead of sitting continuously for many hours, get up and walk every 45-60 minutes. You can walk around the desk, stretch your arms and legs, or stand in a gentle position. These small activities help improve blood circulation, reduce muscle tension and keep joints flexible, according to Onlymyhealth.
Stretch properly
Gentle stretching movements such as neck rotation, shoulder swings, back curves or hamstrings help relieve tension and keep joints flexible. Stretching also helps prevent sudden pain when you get up after a long sitting time.
Sit in the right position, not just sit up straight
Many people think that sitting up straight is enough, but a correct sitting position also includes many other factors such as screen placement, handline, shoulder, leg position and lower back support. Maintaining a reasonable sitting position helps reduce pressure on the spine, limit pain and effectively protect joints when sitting for long periods of time every day.
Strengthen muscles to protect joints
Strong muscles will help reduce pressure on joints. You can do simple exercises such as squats against walls, bends or yoga poses such as bridges to increase strength for the knees, hips and back.
Drink enough water
artifacts with natural cartilage need to be maintained in moisture so as not to dry and harden. Drinking 7-8 glasses of water a day and adding water-rich vegetables such as cucumber, watermelon, orange will help keep joints healthy.
Increase movement outside of work
Simple habits such as taking a staircase instead of an elevator, walking gently after meals or practicing yoga in the morning will help relax the joints and make muscles stronger.
Note
Although sitting a lot is an inevitable part of modern life, you can still protect your joint health with simple habits such as regular exercise, proper stretching, maintaining a standard sitting position, drinking enough water and enhancing extracurricular activities. Applying these tips will help you maintain flexible and healthy bones and limit future joint diseases.
