5 important sports exercises to combat the damage of prolonged sitting
Sports exercises are important to combat the damage of sitting for long periods, as health experts warn against sitting for a long time as one of the most dangerous daily activities carried out by women, this habit, in their opinion, is significantly harmful and no less bad than smoking, and its danger can only be remedied by resorting to sports exercises after finishing sitting.
Several studies have found a strong link between sitting for long periods of time and the incidence of some diseases, such as diabetes, high blood pressure and some types of cancer, especially in women, and anxiety, in addition to the weakness that affects the butt muscles and increases their flabbiness.
The website “web Medicine” pointed out that sitting for long periods of time throughout the day may cause significant health damage, including:
Problems and damage
Such as weakness of the feet and buttock muscles, stiffness of the shoulders and neck, and damage to the joints in the knees and hips. When the muscles of the feet are weakened, this reduces the body’s ability to balance and increases the chances of injuries and bruises.
Constant movement helps stimulate the body’s release of molecules that help burn fats and sugars, so sitting all day reduces the chances of stimulating them, which leads to weight gain in a number of inactive areas.
Taking the wrong sitting position may hurt the back and cause excessive pressure on the vertebrae in the spine, which may lead to early damage in them resulting in chronic back pain.
Insomnia and depression
Other risks that result from sitting for long periods are insomnia and depression, as studies have found that the chances of developing depression and insomnia increase in people who tend to sit for long periods of time daily.
Studies have confirmed that sitting at the desk for long periods of time increases the likelihood of heart disease and increases the risk of these diseases by 64%.
Sports exercises are important to combat the damage of prolonged sitting
A healthy posture of the body is important and essential to avoid back and neck pain, as well as standing once an hour will help the body to rejuvenate and get rid of the effects of sitting for long periods. Here are the most important exercises that help combat the damage of sitting for long periods, according to the Live Strong website, with the need to consult a specialist doctor before starting any exercises.
The first exercise
Lie on the floor and raise your arms towards the ceiling. Bend your legs until your knees are above your hips and thighs. Keep the abdominal muscles and the center of the body working as you slowly lift your feet off the floor. Keep using your abdominal muscles. And center your body to raise your bent legs until they are at an angle of 90 degrees. Choose an arm to lower it first. Keep your abdominal muscles working and lower your arm and the opposite leg at the same time. Bring your arm and leg to a level just above the ground and then return to the starting position. Move your limbs slowly to ensure that the correct muscles are engaged and the driving force is not applied.
The second exercise
Lie on your back. Put your hands to the sides. Bend your knee up and your feet are parallel to the floor. Tighten your abdominal muscles, buttocks, lift your belly, hips off the floor. Hold this position for 30 seconds. Lower your hips to the floor. And repeat this exercise 10 times. We recommend that you try the exercise with one leg raised up and repeat the same steps.
The third exercise
Lower the body and lean on all fours as if in a push-up position, then lift the right and left knee and quickly bring it closer to the chest area and take off by jumping from side to side. Repeat the exercise 20 times.
The fourth exercise
Bend over and take the pose shown in the photo, placing your left knee and right elbow together under your torso. While keeping the body stable, open your right hand and left leg to engage the muscles of the back. Repeat the process several times.
The fifth exercise
Lie on your stomach and then lift your body, resting on your wrists and toes on the floor. You can maintain this position, or slightly increase the difficulty by extending the right or left arm to balance the body.