Вред сидячей работы – в чем он проявляется. И как не попрощаться со здоровьем, если работа не оставляет времени на разминку.
Часто становишься свидетелем споров: какая работа тяжелее – умственная или физическая? При этом люди, регулярно занятые активным физическим трудом, приводят безукоризненные доводы в свою пользу. Что-то вроде “сидеть в офисе под кондиционером – не кирпичи тягать!”. И тут, казалось бы, можно согласиться. Но не торопитесь этого делать.
Ни в коем случае не умаляя заслуг людей, которые трудятся в условиях постоянных физических нагрузок, стоит сказать следующее. Сидячий образ работы может быть гораздо опаснее. И речь здесь идет даже не о регулярных стрессах и дедлайнах, которыми богаты офисные должности.
- Речь именно о колоссальном вреде сидячей работы для тела.
- О постоянных болях от сидячей работы, их причинах и возможных последствиях.
- О том, как уберечь свое здоровье, не навредив при этом рабочему процессу.
Сидячий образ работы не сохраняет здоровье
Рассказываем, как сохранить здоровье и повысить продуктивность без ущерба трудовым обязанностям.
Дни напролет вы сидите в одной позе. В одном и том же офисном кресле. Напротив одного и того же ноутбука. Как бы комфортно не звучало такое описание рабочего места, оно способно таить в себе невероятную опасность. Позвоночник, мышцы ног и глаза принимают на себя колоссальный урон. Так человека постепенно поглощает сидячая работа. Что делать?
Способы выживания на сидячей работе
Позвольте угадать, вы наверняка не удивлены вышесказанному, однако в быстром ритме выполнения задач попросту не находите время для (хотя бы) легкой разминки? Если это так, теперь позвольте вас порадовать. Предложенные далее методы позволят не только улучшить условия труда (не причинив при этом ущерб процессу работы), но и дадут возможность в несколько раз повысить продуктивность (а таким образом у вас даже останется свободное время). Это как проверенные временем упражнения при сидячей работе, так и некоторые простые хитрости, способные вас выручить. Готовы?
5 способов забыть про боли от сидячей работы
Приобретение регулируемого стола.
Сидячий образ работы – не просто вредно, это опасно. И такая формулировка отнюдь не метафора. Недавние исследования ученых, которые сравнивали уровень смертности в 54 странах, дали следующие результаты: около 4 % от общей суммы смертей – итог малоподвижной жизни. Стоит ли говорить, что такая жизнь привычна для большинства людей?
Что немаловажно, регулярное сидение в одной позе у компьютера нередко трудно компенсировать даже посещением спортзала после рабочего дня.
Каков же выход? Поставить на своем рабочем месте стол, который можно регулировать. С помощью изменения высоты крышки стола, можно работать за ним в различных положениях. В том числе – стоя. И если вы хотя бы пол часа в день будете выполнять свою привычную работу в положении стоя, вы сделаете огромное одолжение организму и забудете о болях в спине. И почувствуется такой эффект уже в ближайшее время.
Если приобретение новой мебели не входит в бюджет, по крайней мере, заставляйте себя поработать стоя (например, поставив ноутбук на высокую тумбу или полку).
Правильно расположенный монитор.
Боли от сидячей работы возможны не только в спине или ногах. Вы можете ощутить их и в своих глазах. Если дисплей компьютера находится слишком близко или под неправильным углом – это чревато болями и жжением в глазах, головокружением и даже тошнотой. Все это результат, как принято его называть, компьютерного зрительного синдрома.
Вариантов решения проблемы два: меньше работать за компьютером (что нередко попросту невозможно), либо изменить расположение монитора.
Как это сделать? Сядьте так, чтобы экран был от ваших глаз на расстоянии вытянутой руки. При этом важно, чтобы его верх располагался приблизительно на уровне ваших глаз. Это минимизирует негативное влияние от техники и поможет выполнять большие объемы работы в более комфортном для организма режиме.
Хороший стул.
Как ни странно, здесь подразумевается не огромное и удобное (как может показаться) офисное кресло. Ведь такой стул полностью расслабляет ваш опорно-двигательный аппарат, что вовсе не так хорошо.
Необходимо использовать такой стул, который позволяет мышцам находится в тонусе для поддержания удобной позы. Хороший пример такой мебели – йога-стул со специальным сидением-мячем. Кстати, не будет лишним упомянуть и занятие йогой, которое хорошо совмещается с ежедневной сидячей работой.
Обязательно нужно обратить внимание на то, чтобы спинка стула снимала напряжение со спины. С этой целью можно использовать и ортопедические подушки.
Выполняйте упражнения при сидячей работе прямо за столом.
Это может быть произвольная разминка ног, рук, сохранение сидячего положения после отодвигания стула, либо приседания. Не ленитесь, зайдите в гугл для поиска конкретных упражнений – они несложные и не отнимают много времени.
Пешая прогулка после работы и использование шагомера.
Когда рабочий день окончен – не пожалейте сил и времени, чтобы пройтись пешком. А поможет вам шагомер. Он будет мотивировать к преодолению новых расстояний и постоянному соревнованию со “вчерашним” собой. По утверждению ученых, обладатели шагомеров склонны к повышенной активности в сравнении с остальными людьми, которые преодолевают на 30 % меньше расстояний.
Сидячая работа. Что делать, чтобы хорошо себя чувствовать?
В первую очередь – развить желание быть здоровым, это фундамент дальнейшей мотивации к работе над собой.
Принято считать, что тяжелый физический труд вредит здоровью гораздо больше, чем работа в офисе. На деле же бесконечные электронные письма, звонки, совещания, дедлайны и цейтноты, лишая людей душевного равновесия, подрывают их самочувствие куда сильнее.
Да что там! Просто находиться за рабочим столом по восемь и больше часов в день, утопая в офисном кресле и глядя в монитор, оказывается, опасно для жизни. При этом думать о здоровье некогда, не говоря уже о том, чтобы его укреплять и поддерживать. А делать это необходимо и, что самое главное, вполне возможно. Для этого необязательно потеть в спортзале по 10 часов в неделю.
Поставьте регулируемый стол
Каждый знает, что постоянно сидеть вредно. А вот насколько вредно — вряд ли.
В одном исследовании ученые сравнили уровень смертности людей в 54 странах и также учли, как много времени они проводили сидя. Выяснилось, что малоподвижный образ жизни становится причиной 3,8% всех смертей.
Более того, согласно данным ряда исследований, никакие физические упражнения не способны полностью компенсировать ущерб, наносимый длительным пребыванием в позе сидя.
Поэтому самый верный способ позаботиться о своем здоровье — меньше сидеть.
Если сократить время, проводимое на стуле, всего на 30 минут в день, эффект уже будет ощутимым. Один из способов сделать это — использовать регулируемый стол, который позволит работать в том числе стоя.
Отрегулируйте монитор
Работа за монитором, расположенным слишком близко, увеличивает нагрузку на зрение, что вызывает сухость и жжение в глазах.
Если ваш монитор установлен на неправильной высоте, вы можете ощущать головные боли, двоение в глазах, тошноту и головокружение. Все это — проявления так называемого компьютерного зрительного синдрома. Как и в случае с сидячей позой, идеальным решением проблемы станет сокращение времени работы за компьютером.
Однако для многих это несбыточная мечта. А вот свести к минимуму возможные негативные эффекты продолжительного пребывания у монитора под силу каждому. Расположите монитор строго напротив себя. Проследите, чтобы экран находился от вас на расстоянии вытянутой руки, а верхняя его часть была на уровне глаз.
Выберите правильный стул
Стул, на котором вы проводите большую часть жизни, также очень важен. В большом комфортном офисном кресле вы, возможно, чувствуете себя замечательно, однако это кресло скорее вредит, нежели помогает. Находясь в нем, вы принимаете позу, для поддержания которой не нужно напрягать мышцы.
Продолжительное сидение и так ухудшает ваш обмен веществ, а почти полное отсутствие физической нагрузки только усугубляет ситуацию. Поэтому отдайте предпочтение стулу, который позволит вашему телу быть в тонусе. Например, можно выбрать офисный с мячом вместо сиденья. Он помогает тренировать разные группы мышц, заставляя держать равновесие.
Занимайтесь йогой на стуле
Йога выручит вас и в том случае, если вы работаете, сидя на обычном стуле. Благодаря специальному комплексу упражнений вы сможете поддерживать мышечный тонус и тренировать дыхание, а также снять стресс и устранить нарушения сна. Попробуйте выполнять на стуле, например, позу кошки (коровы, воина и орла).
Делайте упражнения за столом
Часто то, что вы сидите, означает отсутствие физической активности. Однако никто не мешает вам ее проявить. Находясь за рабочим столом, вы можете «бегать» на месте, двигать ногами и ступнями, поднимать и опускать руки. Например, упражнения, выполняемые ногами, а также приседания (когда вы встаете со стула и садитесь на него) укрепят группы мышц в нижней части тела. В общем, здесь довольно широкий простор для фантазии.
Используйте шагомер
Согласно исследованиям, состояние большинства людей, ведущих малоподвижный образ жизни, значительно улучшается, когда они начинают носить шагомер. Происходит это благодаря их стремлению к большей активности. Обладатели шагомера, по данным ученых, в течение дня делают в среднем на 2000 шагов больше, чем те, кто не использует этот гаджет. В результате их активность увеличивается на 27%.
Следите за позой
Длительное пребывание в неудачных статичных позах — к ним относится и сидячее положение — наносит серьезный урон нашему здоровью, провоцируя боль в мышцах, искривление позвоночника, сужение кровеносных сосудов и другие неприятности. В свою очередь, эти физиологические состояния могут стать причиной депрессии, повышенной утомляемости и даже повлиять на продолжительность жизни. Поэтому, когда вы сидите, постарайтесь уменьшить негативные последствия, поддерживая максимально здоровую позу. Не скрещивайте ноги. Ступни должны полностью стоять на полу, а бедра — располагаться параллельно полу. При этом лодыжки должны находиться чуть дальше коленей. Не позволяйте себе сутулиться, держите прямо спину и шею. Периодически вытягивайте шею и поднимайте подбородок. Не напрягайте плечи.
Помните эту картинку, где иронично показан человек, который встал с четверенек, выпрямился, пошел и в итоге скукожился за компьютером?
Тогда начнем с того, что прямо сейчас выпрямим спину и расправим плечи.
Это большое облегчение для головы, позвоночника и внутренних органов. Вы сидите и не двигаетесь, а внутри вас всему необходимо бежать, расширяться и сужаться, пульсировать, делиться, размножаться, фильтровать, усваивать и выделять, течь вверх-вниз, и работа эта не замирает ни на секунду. Нет, я не об анатомии, а о стройности, да, я помню.
На спортзал нет времени, у вас ненормированный рабочий день, вы – писатель или редактор, секретарь или программист, причин (читай: оправданий) малоподвижного образа жизни предостаточно.
Вместе с оправданиями рано или поздно появится следующий набор проблем: застойные явления в мышцах и органах, снижение подвижности суставов, боли в спине и шее, лишний вес и постоянная усталость. Сидим в транспорте, в машине, на работе, в кино и кафе с друзьями, дома на диване. В итоге гиподинамией страдают более 60% взрослого населения нашей страны.
Пора добавить динамики в застывшие картинки будней, согласны?
Стройность – это что?
Это нормальный обмен веществ, т.е. работа организма на правильной скорости. О том, как эту скорость обеспечить, и поговорим. Итак, стандартный рабочий день.
Утро
Встаньте на 10-15 минут раньше.
Откройте окно, выпейте стакан теплой воды.
Сделайте самые простые упражнения, да, банальную зарядку. Хорошо, включите музыку и потанцуйте в комфортном для вас ритме.
Разбудите организм, повысьте себе настроение!
А что вы делаете, когда чистите зубы? За 2 минуты этой процедуры можно сделать 50 приседаний, между прочим.
Дорога на работу и с работы
Прогулку до метро или до места парковки автомобиля используйте для активизации работы дыхательной системы, а как следствие, улучшения кровообращения. Короткий вдох на один шаг и выдох на три шага.
А еще можно подтянуть живот и бедра, если при ходьбе их напрягать.
Вы едете в транспорте или на машине.
Сидя или стоя в общественном транспорте, напрягайте и расслабляйте ягодицы и живот.
В машине на долгих светофорах и в пробках проработайте плечевой пояс. Движения плеч вверх-вниз, вперёд-назад, вращения вперед и назад, в противоположные стороны «включат» голову, улучшив кровоснабжение мозга.
Начало рабочего дня
Не надо сразу садиться за рабочий стол, прогуляйтесь по зданию в режиме дыхания 1/3, сходите на другой этаж (на самый верхний, если вы не в башне Москва Сити, конечно), в туалете сделайте 20-30 приседаний, встряхните конечности, потяните позвоночник, попрыгайте.
Пока кипит работа за столом
Создайте режим работы и отдыха: 40/10. Да, каждые 40 минут требуется встать и что-нибудь сделать.
Хорошо, пусть эти 10 минут перерыва случаются каждые полтора часа.
Отнесите отчет в соседний отдел, сходите поздороваться к коллегам в другое крыло здания, двигайтесь.
Когда не получается, сделайте следующее: сли у рабочего стола есть панель, закрывающая ноги, снимайте обувь и сделайте упражнения на стопы.
Вращения, перекаты с пятки на носок, на внешнее и внутреннее ребро стопы, ползите пальчиками по полу, распрямите поочередно ноги в колене. Поверьте, это очень полезно для суставов, кровеносной системы и мышц.
Помните о прямой спине. Сделайте несколько наклонов в стороны, пытаясь достать рукой пол на выдохе, напрягая при этом живот.
Верхней части тела тоже нужна разрядка.
На вдохе вытяните руки вперед, на выдохе назад, сводя лопатки.
На вдохе руки вверх, на выдохе с усилием вниз, сгибая локти.
Периодически вращайте лучезапястные суставы, сжимайте и разжимайте кулаки.
Еще периодически делайте плавные скручивания, разворачивая корпус к спинке стула, спина будет довольна. Те же самые скручивания делайте у стены.
Весь рабочий день
Да, банально, но ходите по лестницам. Только используйте эти минуты по полной программе.
Поднимаясь, вставайте на носок, напрягайте ягодицы и живот, дышите как на прогулке до метро. Или, если нет зрителей, идите, поднимая колени.
А на одной из ступенек встаньте на переднюю часть стоп и максимально опустите пятки, растягивая икроножные мышцы ног.
Перерывы на туалет
Это хорошая возможность размяться, между прочим. Особенно, если вы в туалете в единственном числе.
Сделайте 20-30 приседаний, 10-20 отжиманий от подоконника, сделайте упражнение «стульчик», опираясь спиной о стену.
Кто сказал «стульчак»? Вот вы смеетесь, а некоторые себе пятую точку и бедра подтягивают именно этим упражнением.
В кабинке опустите крышку унитаза и сделайте приседания, не касаясь этой крышки. Вы уже поняли, что туалет это такое место, в которое заходите уставшим, а выходите бодрым, если пользуетесь им с умом!
Обеденный перерыв
Обычно на обед дают 30-60 минут.
Можно успеть все – и пообедать, и размять затекшую тушку. Но в обратном порядке, конечно!
Чтобы пообедать, достаточно 20 минут, это правильное время приема пищи по правилам работы мозга.
Поэтому можно легко посвятить минут 10-15 любимому телу: приседания, махи ногами, вращение рук, да что угодно по желанию.
Вы же творческий человек, я уверена! Обедайте там, куда нужно идти пешком, прогуляйтесь по району быстрым шагом, найдите приятные кафе, подышите воздухом, смените обстановку.
Совещания
Если для вас это бесполезная трата времени, вы знаете, как потратить эти мероприятия с выгодой для себя: то же, что ехать в общественном транспорте. Кстати, о совещаниях. А почему бы не предложить руководству и коллективу ввести физкультминутки или как они назывались в советском прошлом?
Милый дом
Лучшее, что вы можете сделать сразу после прихода домой – это лечь под прямым углом к стене на пол и выпрямить ноги вверх вдоль стены.
Можно на расстоянии 30 см от стены и положить на нее ноги. В этой нехитрой позе вашим ногам будет счастье!
Именно в ней у надпочечников есть возможность отдохнуть и восстановиться, уходит ощущение «тяжести в ногах», улучшается венозный отток.
А так же в этой позе сердцу нужно активнее работать, качая кровь вверх по ногам (получается, что вы тренируетесь, пока лежите). На это требуется каких-то 10 минут.
Да, без телефона или планшета!
Лучше положите под голову подушку, раскиньте руки в стороны и подышите так: вдох на 2 счета, выдох на 4.
А затем минут 20-30 интенсивных упражнений в виде отжиманий, приседаний, проработки пресса под музыку и, конечно, душ, который смоет усталость дня.
Возражаете, что нет времени, я знаю. Полчаса для фигуры и здоровья это роскошь: дома же дела! Спорим, что вы легко и незаметно тратите в среднем час на серфинг по соцсетям?
На сон грядущий
В идеале перед сном было бы хорошо сделать мягкую растяжку, можно уже лежа в кровати.
Потяните носки к себе и от себя, возьмитесь за носочки и выпрямите ногу, подтягивая ее к голове, растяните аккуратно задние мышцы бедра и голени, повторите по 5 раз на каждую ногу.
Согните ногу в колене и прижмите к груди на 30 сек., затем другую ногу и обе вместе.
Это очень простые упражнения для совсем ленивых. Кроме пользы для мышц и суставов, они еще помогают вам быстрее уснуть и лучше спать.
Мы обсуждали среднестатистический день офисного работника.
Если вы фрилансер или работаете «на удалёнке», то все максимально упрощается. Дома можно и реальным атлетизмом заняться, и кубики пресса накачать буквально между строк.
Главное, помнить, что ваша стройность и здоровье целиком и полностью в ваших руках и ногах, особенно, когда они двигаются. Вы же знаете, что дома без циркуляции в них воздуха осыпаются, а машины без движения очень быстро ржавеют и выходят из строя.
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