Sit down and also stand

[Warlock-]

The place of work, the factory, the office, the reception desk, the ticket seller, the taxi driver and many more places where the work requirement is to remain seated for long hours, brings serious consequences to the state of health. And we do not realize this.

 

 

EXCESS OF HOURS

 

All the time we are watching programs, reading articles and listening to lectures about a healthy lifestyle. But at the moment of truth, when the discomforts appear, we realize that time has passed and nothing has been done, everything has been forgotten. The first step is a sound recommendation from a psychologist: the psychological factor is fundamental, we must be aware of the trade we exercise.

Being seated for more than four hours a day increases the risk of overweight and it contributes to chronic diseases such as diabetes, hypertension and the risk of cardiovascular diseases. Being seated makes the body not burn calories. When sitting for several hours the electrical activities in the muscles of the legs are turned off and the enzymes, which help to eliminate the fat, decrease markedly.

 

TWO MEDICAL VOICES

 

Adriana Ruiz García, Sodexo health and wellness program coordinator, dietitian nutritionist at the Javeriana University, and Dr. Luisa Fernanda Rozo, physiotherapist, were the voices that in dialogue with El Mundo, responded to concerns about the issue of sedentary work . -What is sedentary lifestyle? A sedentary lifestyle is the absence or very little practice of physical activity that can directly interfere with the state of health, increasing weight, musculoskeletal problems, cardiovascular and metabolic risk. Physical activity has many benefits, contributes to the reduction and management of stress, regulates blood pressure figures, improves flexibility, increases or maintains bone density, muscle strength and with proper nutritional habits a healthy weight is maintained.

-A liter of water is enough between working hours? The daily water requirement is two liters, which is what we lose on average through body fluids. In office hours you can consume between 1 and 1.5 liters. of water, the rest can be before and after the day, that is, when we get up, take 1 to 2 glasses of water and when we get home, we will complete the required amount. There are factors that influence, for example if physical activity or the temperature conditions of the workplace are performed and the temperature of the place or city in which we live is high, a little more will be required.

- Why are there people who lose weight easier than others? The decrease in weight is closely related to metabolism, the proper functioning of the digestive system, the hormonal system, body composition, an adequate diet that contains all the nutrients in adequate quantity and quality, that is, good nutritional habits, emotional state and physical activity. Each person requires a specific regime taking into account the previous topics and possible underlying diseases. Each person needs to burn a certain number of calories.

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-What muscles are negatively compromised with sedentary lifestyle? When there is a sedentary lifestyle the whole musculoskeletal system is affected by the little use of bones, joints and muscles; but mainly the antigravity muscles that are those that intervene in the maintenance of posture such as the paravertebral, abdominal, psoas and gluteus muscles are the ones that are most affected by this condition, the weakening of these muscles causes postural alterations such as the deviation of the column or alteration of its normal [CENSORED]tures, which can trigger chronic pain in the future. - How much should a person stop from his place of work? For those people who have a long and strenuous workday, it is recommended to work breaks of 10 to 15 minutes every 3 hours, this serves to improve the physical condition and therefore improves your metabolism for a better response to any physical activity.

-What would be the easy and practical exercises to do in a work break? An exercise routine for a work break should be simple, practical and should be effective to improve physical condition; The most common and easy exercises to perform during a work break include: * Stretches of the neck, shoulders and back: turn the head in different directions in a slow and slow way and having control of the breathing. Perform circular movements of the shoulders. For the back, stand up, slightly spread the feet and lean forward with the arms stretched out, so that the back is straight, as if it were a table. * Stretches and mobility of the forearms, wrists and hands: perform circular movements with the wrists in both directions, open and close the hands several times, separating the fingers every time they open.

* Stretches and movements for the legs and feet: raise one knee to the chest and hold with the help of the hands, hold for a few seconds and change to the other leg; Stand up on tiptoe and then move the weight of the body to rest on your heels, repeat several times. Perform circular movements and down and up with the ankle.

-Do domestic exercises that are done at home daily are valid to stay in shape? Most importantly, physical exercise should be planned, structured and repeated to obtain favorable health outcomes and to see changes in lifestyle; It is advisable to do at least 30 minutes of exercise every day, or 60 minutes of more intense activity three times a week. The Colombian adult po[CENSORED]tion has registered an increase in weight in recent years. Obesity is more common in women than in men.