Seven steps to improve the problem of long sitting for office workers

Office workers sit in front of computers to work all day long, which not only makes the buttocks easier to get bigger, but also makes it more likely to develop various diseases. So how should office workers sit healthily?

1. Move around often

To ensure that you do not sit for too long, it is recommended to take short breaks, about 20 to 30 minutes each time. It is best to get up and walk around. Even if you are sitting, you can bend over, raise your shoulders or take a deep breath to relieve muscle tension and help yourself adapt to and restore your working posture.

2. Don’t cross your legs

Crossing your legs is often an unconscious action. Although it can relax the muscles, it will restrict the blood flow to the other leg. The weight of the pelvis and the center of gravity will also be distributed to the other leg, causing spinal curvature.

Experts encourage people to cross their ankles rather than their knees, which is very helpful for body alignment and blood flow.

3. Arm posture

90 degrees or slightly more is the ideal bending state of the elbow. You can achieve this effect by hugging both sides of your arms. Chronic compression of the wrist nerves can lead to carpal tunnel syndrome, which causes tingling and pain in the hands. Therefore, it is recommended that people who use the keyboard frequently adjust the armrests of their chairs to help improve discomfort.

4. Maintain distance and angle

To reduce fatigue, the center of the computer screen should be level with the user's chin, and the distance between the two should be maintained at about 14 inches. It is not suitable to place the computer too far away because the body tends to lean forward, causing spinal misalignment.

Many people place their computer monitors on their desks, with the keyboard in front of them and the screen on the side. Long-term tilting and twisting of the body can make intervertebral disc problems worse.

5. Avoid body tilt

How to check if your sitting posture is correct? You can compare it with your driving posture. When sitting in the driver's seat, put your hands on your thighs and keep your body straight without twisting, hunching or leaning.

When driving, we don't lean our heads forward and stretch them in front of the windshield to drive, but strangely, we see many people who use computers adopt this posture. Although the impact on the body is not obvious in the short term, the spine will be injured over time.

6. Use an adjustable chair

Experts say that because everyone's body shape is different, it is best if the chair can be adjusted according to the proportions and curves of personal needs.

It is recommended to adjust the height of the chair in the office so that the feet can rest flat on the floor and the thighs should be parallel to the floor and the desk. Ideally, the chair back should be close to the back and maintained at an angle of 90 to 120 degrees. When looking at the computer screen, a high-back chair is also needed to support the head and neck.

7. Standing on tiptoes

In daily work and life, especially when your lower limbs feel sore and weak after sitting or standing for a long time, you can use the tiptoe method to keep fit. Because, when standing on tiptoe, the contraction and squeezing of the muscles on the back of both legs of the calf will promote the return of blood to the lower limbs of the exerciser, accelerate blood circulation, and prevent varicose veins in the lower limbs.

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