We have all heard about the dangers of a sedentary lifestyle that contributes to obesity and increases the probability of joint diseases. And if a person spends a lot of time sitting, then his body gradually adapts to the lack of movement. Muscles, ligaments, and joints become weaker, but the quadriceps become tenser. It causes tension in the knees and increases pain and stiffness in the joints.
Sitting for long periods can also cause joint stiffness in people with osteoarthritis of the spine, hips, or knees, and computer use can make it worse for people with arthritis in their hands.
Of course, the best prevention of diseases with joints during sedentary work is moving and following some recommendations. It is not as difficult as it might seem at first glance. So:
- If you work in an office, take a walk down the street instead of relaxing on the couch after your day's work. Invite your child or friend with you, or take a dog for a more joyful pastime.
- Work standing from time to time. When it is impossible - get up and move a little (at least once every hour). We are not talking about sprinting distances. Walk to the water cooler or a walk to the workplace of a colleague to answer his email personally - will be enough.
- Stretching can improve joint health. Yoga classes are suitable for home and in the office. For example, you can stretch your joints before going out on a break.
- Use the stairs instead of the elevator. Some people with joint problems often avoid physical activity for fear that it will aggravate joint pain, but, as has been proven time and time again, moderate movements will reduce the pain and improve joint function. Therefore, say "no" to elevators!
- Drink more water. Periodically occurring pain in the lower spine or joints may indicate a lack of water in the body. If dehydration of the body becomes a daily norm, it leads to dehydration of the cartilage. It increases friction and tension between the cartilage and the joint. As a result, pain occurs.
- Do not cross your legs. Knee pain often develops in people who prefer seats cross-legged. This pose puts extra pressure on the knees.
- If joints are damaged already, the instinct says to rest more because walking, running, cycling, and other activities cause pain. However, resting for knee pain is often the worst solution. Rest will weaken the muscles that support the knee. As a result, they lose their ability to bear the load, which leads to increased joint pain. Decreased strength in the muscles around the knee joint can also lead to reduced stability, which increases the risk of accidents and makes the exercises even more challenging to perform.
- If you drive a home-work-shop-home route, you can park your car away from your office or mall so you can walk for a while.
- Control your weight. Gaining weight with age is common, but constant “sitting” at the computer can exacerbate this problem. Each extra kilogram increases the pressure on the knees by 4 kilograms. This means that 4-5 kg of excess weight means 18 kg of pressure on the knees. Therefore, draw your conclusion, please.
Thus, for a person with joint disease ( or in hereditary predisposition), staying active is the best way to prevent the condition from worsening. Many studies have shown that walking 10,000 steps daily can help keep bones strong and joints healthy. Fortunately, now many gadgets can help control the number of steps. You can also consult a specialist about which exercises are safe (will not cause severe pain during training) and beneficial (will strengthen the joints). When you have joint disease, the bandages TM MedTextile will help to alleviate the condition.
