Small suggestions for daily correction of sedentary lifestyle

Millions of people are working or attending classes from home. From what it seems, life is in front of a screen. A new way of life that is gradually being established as we have recently experienced the convenience, protection and economy that it can offer. However, the limitation of movements that someone can make while spending a lot of time inside the house together with the sedentary lifestyle while working or attending classes in front of the computer screen subjects the body to extreme pressure due to incorrect posture. Continuously being in the same posture can alter the physical condition of the spine and result in some pain initially but gradually even in injury.

Take a little review of your space and your habits and try to shape them so that they provide you with some opportunities for activity. You can replace your office chair with a large exercise ball, of such a diameter that your hips and knees are approximately at the right angle of 90 degrees. Trying to maintain balance as your body is absorbed in your work, minor movements are made that keep the reflexes and muscles in working order, and the pelvis does not “lock” in the wrong position either. For those who find the ball difficult, the balance cushion, which is mainly used after back surgery, works in the same philosophy. Simply place it on the seat and sit on it. Place frequently used objects in high places so that you are often forced to either get up to reach them or stretch or climb a step.

It is good to have 5’ of movement for every 30’ that you sit. Set a reminder every half hour to walk a little, do acrostasis (up and down your heels while standing) so that blood circulation improves and your legs don’t swell. Apply a horizontal bar somewhere, even if only to hang by your hands for a while. This will relieve and align your spine. In addition to an office chair, use the large ball for bounces while sitting on it with your feet on the floor. About 50 lively bounces are enough to stimulate breathing, blood circulation, the muscles of the legs and torso as the body tries to balance and lubricate key joints. Also use the ball for stretching. Lie down a little with your back on it and a little with your stomach and thus complete the necessary 5′ of movement.