Troubles on the “fifth point” are the consequences of constant sitting. Human balance in motion

Hello, dear friends!

Today we have an interesting, simple and not boring topic. We will learn how to draw a person in motion using a very simple and reliable method.

Simple rule

“Everything ingenious is simple”, this proverb is perfect for characterizing the most accurate and correct method of constructing a human figure in motion. The essence of this method is that we initially begin to build a person from lines “stick, stick cucumber, it turned out to be a little man”, and then we add a certain body shape to this simplified skeleton.

Here's a simple example:

Stages of creating drawings of funny characters

A small clarification: the very first line on your sheet should reflect the pose, the action of the person(bending, tilting, posture). If necessary, guides for arms or legs can be added to this line.

Drawing a person in motion is interesting; there is always something to learn and something to strive for. Standing, sitting, moving, a person must maintain balance, balance the weight of his body so as not to fall.

There are two main centers of mass that have to be constantly balanced with each other: mass of the torso and pelvis. The head is usually held straight, and the arms and legs help maintain balance and serve as supports.

Drawing a human figure

To stand straight, people tilt their chest slightly back and their pelvis forward. This is especially clearly visible if you look at the figure in profile.

Now we need to define one term that will be useful to us today: Jugular fossa - This is a depression on the collarbone, it is marked with a red dot in further illustrations for this article. In fact, the jugular fossa is the center of gravity of the human body.

In a straight stance, everything is simple, the weight of the body is evenly distributed on both supports - the legs, and the jugular fossa is located directly above the fulcrum.

Pay attention to how the vertical line runs from the jugular fossa to the support when looking at the person in profile. It also divides the body mass into two equal parts, although in this position it is not as clearly visible as in the front view.

One leg stand

If a person stands leaning on only one leg, the center of gravity shifts to this support. The jugular fossa will be directly above the supporting leg. In this position, the mass is distributed differently, taking into account the fact that the supporting leg supports most of the body's weight.

Drawing a fish

In drawings and paintings, there is often much more emphasis on the supporting leg, and much less emphasis on the other leg. Thus, emphasizing the support and balance of the figure.

Additional support

If you need to depict a person leaning on something, keep in mind that in this position center of gravity will be located between two supports.

For example, consider the figure below:

Learning to draw a human hand

In a sitting position

When a person sits, the main support point is the pelvis.

Let's look at the illustration, the support points are highlighted in green:

To maintain balance while sitting and leaning forward, you need an additional point of support for your torso. For example, a table or elbows on your knees.
If you want to lean back, you will have to lean on the back of a chair, sofa, or put your arms back, resting on your palms.
Another example: while sitting, balance can be maintained with both hands, one stretched forward to the knee, the other back, instead of the back of the chair.

Loaded

A person carrying any additional weight must take such a position that the weight of his body and the load are in balance.

The reference point in this case will be located between the jugular fossa and the center of mass of the load, and will coincide with the supports (legs).

Let's look at the illustration: the center of gravity of the human body is marked in red, the center of gravity of the load in blue, the point of balance and support in green.

The heavier the burden, the more the person carrying it must bend. The person leans in the direction opposite to where his load is located.

In fact, examples huge amount, these are the first and brightest that came to my mind.

How to draw a rose with a pencil

Body in motion

Walking

To describe walking in a simplified way, it is pumping from side to side, or a controlled fall. Hands in motion help maintain balance. Legs are supports that change alternately. When walking, the pelvis and chest tilt in opposite directions.

Running

How to draw a running man? To create even greater dynamics of movement and run forward quickly, a person is forced to tilt his torso forward. Since the center of gravity (torso and jugular fossa) is tilted forward, a person can either fall or substitute support (leg). This is how we run, throwing our torso forward and placing our supports (legs), and our arms help us move faster with their movements.

In the illustration: the center of gravity is marked in red, the direction of movement is marked with a blue arrow, and the supporting leg is marked in green. The faster you need to move forward (run), the more you need to throw your center of gravity forward, the wider your step becomes, and the more sweeping your arm movements become.

Drawing human ears

Dynamic movement of the torso and arms

To create a drawing of a person in some pronounced dynamic movement, you need to subordinate the entire body of the character to this movement. In such cases, the center of gravity shifts greatly in the direction of movement, and the whole body must be placed on very reliable supports - legs widely spaced.

For example:

To balance when the torso and arms are very mobile, it is tedious to find good point support, but it’s better to play it safe and stand confidently on both feet.

Sitting is the most unphysiological human posture. The body feels much better while walking or lying down. Scientists are increasingly concerned about sitting in one place for long periods of time, which can negatively affect your health, even if you regularly exercise or do any form of fitness. It doesn't matter where you spend your time sitting - in the office, at school, in the car or in front of the computer or TV - the main thing is how many hours you spend in a sitting position.

Standing burns three times more calories than sitting. Muscle contractions, even those that occur while a person is standing quietly, cause important processes associated with the breakdown of fats and sugar. However, after the body takes sitting position, the action of these mechanisms ceases.

The problem lies both in constantly sitting in front of the computer at work, and in passive rest from such work at home.

Due to a passive lifestyle, in addition to overweight, problems with the cardiovascular system develop. The heart muscle, like any other muscle, in the absence of physical activity becomes less elastic, which leads to increased blood pressure and problems with blood vessels, as well as other ailments such as varicose veins and osteochondrosis of the spine.

Don't wait until it hurts!

Among other things, from sitting for a long time we become stooped, because the main load goes to the cervical and lumbar regions. In the area of the cervical vertebrae, blood flows poorly to the brain, and headaches begin and vision deteriorates. The work of all other organs directly depends on the spine. Therefore, it is simply necessary that they are always straightened.

In addition, research has found that the risk of dying from a heart attack is 2 times higher for those who spend their lives sitting at a desk for long hours!

According to the observations of orthopedic specialists, inflammation occurs more often on the right side of the body due to the constantly raised hand lying on the computer mouse.

Alas, people do not think about the correctness of their lifestyle until something seriously hurts them. Doctors insistently repeat: there is no need to wait for the first signs of the disease. Just properly design and arrange your sedentary work. And it’s even better, if, of course, you value your health and future, change it altogether.

Deceptive comfort

When we sit at the table, it seems that we are very comfortable and comfortable. Comfortable - with a curved back, with your palm resting your chin, your head bent over the keyboard. But if you sit like this for two hours and then get up, you will definitely feel how numb your arms, back and legs are. The entire time you were sitting like this, the pressure on your spine was 2 times more than when you stand and 8 times more than when you lie down. What's the solution? Do some squats. Shake your head to straighten the vertebrae of your neck.

A sedentary lifestyle also has a negative impact on leg health. This is especially true for women who like to wear heels. Any of them has heard about varicose veins, which is associated with inelasticity of blood vessels and their expansion. And in a sitting position, the blood in the legs circulates very poorly! While walking, there is a load on the muscles and veins, so the blood “runs” faster through the vessels, stimulating them. The risk of illness increases if you sit cross-legged. In this case, the vessels are pinched, and there is simply nowhere for the blood to flow. Varicose veins can easily develop due to constant wearing of heels and stationary work.

If you work in an office, don't be lazy to get up every time you need something - don't ask your colleagues to bring this or that, stretch as often as possible.

If you work at home, but also sitting at a computer or desk, then during breaks do household chores, preferably with something moving. Shake your abs, it will strengthen the muscles, which will allow you to maintain your posture for a long time.

Here are some basic rules for people who lead little moving image life:

Place the computer monitor exactly in front of you, because your neck, being under constant tension, will get very tired.
The height of the table and chair should be suitable for your personal data.
Try to move more.
If the working day is eight hours, then do a warm-up every 2 hours.

In addition to the load on the muscles and vertebrae, there is a colossal load on the eyes. If you look at the monitor for a long time and do not take breaks, your eyesight can easily be damaged. During a 15-minute pause, look out the window, at the trees in the distance, then turn your attention to closer objects. Look at the nearest building, at the street lamp, at your own hand, and then at your nose. Repeat the exercise several times.

Do simple physical exercises.
Reduce the number of hours you spend sitting.
Don't rush to board public transport.
Give up your car on weekends.
Walk as much as possible.
Forget about the elevator and escalator - take the stairs.
Instead of a movie, go to an exhibition.

It is difficult to disagree with the fact that a sedentary lifestyle is the scourge of the era, because a constant body position for a long time without breaks and minimizing motor activity may one day lead to serious illness.

British experts compared a sedentary lifestyle with smoking, saying that the damage to health is almost the same, but they suffer various systems human body. Several of the most dangerous potential threats to a chronic sedentary lifestyle have been identified.

Sitting on a chair leads to pain in the spine

British statistics show that approximately 32 percent of the UK population spends 10 hours a day in the same sitting position (most often due to computer work).

About 50 percent of them admitted that they hardly leave their desks and even in the office during lunch they often continue to sit in their chair. In addition, almost 78 percent of the experiment participants were found to have complaints of pain localized to the lower section spine.

The problem is that the human spine is completely unsuited to sitting for many hours. This is unnatural for him. Experts compare the human spine to the Latin letter S, believing that in a sitting position it transforms into a C shape.

With this form, the load is distributed incorrectly, the back and abdominal muscles are blocked and therefore cannot properly support the overall body weight. Standing places stress on the hips, ankles and knees. In a sitting position, it shifts differently, “falling” into the area of the spine and pelvis.

Fitness and sports will not help lighten the load

Doctors often advise getting up from a chair at least 1-2 times an hour: many believe that if during the day you at least sometimes devote time to exercises and gymnastic exercises, it will be possible to reduce the load on the spine. Unfortunately, it's not that simple. Scientists have found that people who spend most of their time in a sitting position are at risk of reducing their life expectancy. However, training and additional physical activity may not be enough.

High risk of developing cardiovascular diseases

According to British experts, if you sit for more than 4 hours a day, the risk of developing many diseases increases, which very quickly turn into chronic form. To such possible diseases include hypertension, cardiovascular diseases, and cancer.

High risk of developing vein thrombosis

With a constant stationary position of the body, the blood in the veins begins to stagnate, which results in the development of various varicose veins. Venous thrombosis is considered one of the most dangerous.

While standing, certain muscle groups are used to maintain posture. The uniqueness of these muscle groups is that nervous system a person can use them for low-intensity activities.

Their fibers contain many special enzymes, including great value has lipoprotein lipase, which captures fats and cholesterol, helps organize the conversion of fats into energy.

With the same sitting position, pronounced muscle relaxation occurs, while enzyme activity decreases by almost 95 percent. When we stand, we burn almost three times more calories than when we sit in a chair.

Thus, doctors emphasize the undeniable role of muscle contractions, which take part in the most important life processes body and affect the breakdown of sugar and fats. Mechanisms stop functioning when we sit.

Increased risk of developing stress

When a person constantly sits, it increases cortisol. If he is experiencing stress at this time, cortisol levels increase significantly more. Therefore, many people who prefer a sedentary lifestyle often become patients of psychotherapists. They may experience fatigue, experience despondency for no reason, and feel bad psycho-emotionally.

Take a sitting position, take a place intended for sitting.

Characterized by a forced sitting position and mucopurulent sputum of a grayish-green color with blood stains, with grayish grains and a dense consistency. Fungi are found in these grains and sometimes in urine.

A human operator in a sitting position controls the manipulator using a drive mechanism and a control handle. The operator's seat can be installed on a platform that rotates with the manipulator, as in Fig. 8.49, or removed from the platform. It can be protected by a transparent shield or located in the cabin. When the operator is removed from the seat, the entire machine automatically stops.

Measured in a sitting position, unable to stand due to ankylosis (stiffness of the joints due to the formation of adhesions) of the knees and hips.

Working in a sitting position with your back bent and arms extended forward makes breathing difficult and disrupts normal blood circulation. To the driver long time could sit in a car without experiencing discomfort, he must develop the correct posture, which makes it possible to relax certain muscle groups to improve blood circulation. With circulatory failure, the nutrition of the blood vessels in the brain deteriorates, and a person quickly gets tired. Since fatigue sets in gradually, without visible reasons, the driver is often surprised by the sudden onset of fatigue.

K in a sitting position; h - when working in a semi-sitting position; and - when working on your knees; k - when working while standing on one knee; l - when moving on all fours; m - when working in a semi-lying position; k - when working in bent position; o - when squatting; l - when working in a supine position.

When working in a sitting position, the air shower is arranged in the form of a funnel that supplies air to the person from above. When a worker moves within limited limits, air showers with Baturin nozzles are used.

It is a mistake to believe that sitting in and of itself does not cause fatigue. In a sitting person, the body muscles are also under tension, and the uncomfortable position of the sitting body causes rapid fatigue and unpleasant, and sometimes even painful sensations. In such cases, the person sitting begins to make himself more comfortable.

When performing light work in a sitting position, maximum air mobility in work area should not exceed 0 2 m/sec at room temperature C and 0 25 m/sec at temperature 20 C.

When working in a lying or sitting position on metal surface The electric welder must have a rubber pad, felt-lined knee pads and underwear, and when working in damp places, rubber boots.

Seated position

It would seem that a person sits in a relaxed position at the computer, but it is forced and unpleasant for the body: the neck, head muscles, arms and shoulders are tense, hence the excessive load on the spine, osteochondrosis, and in children - scoliosis. For those who sit a lot, a kind of heat compress forms between the seat of the chair and the body, which leads to stagnation of blood in the pelvic organs, as a result - prostatitis and hemorrhoids, diseases the treatment of which is a long and unpleasant process. In addition, a sedentary lifestyle often leads to obesity.

A set of exercises for the spine

Those most at risk during prolonged sedentary work are primarily the cervical and thoracic regions spine - they bear the main load. The muscles of the back and neck, which support the head and back in an upright position, experience increased voltage– and the blood flow in them under static load, on the contrary, is reduced. To make matters worse, tense muscles squeeze nerve fibers, leaving the spinal cord, disrupting conduction nerve impulses. And as a result, after a while, your arms, neck, and back begin to become numb or numb.

Seated position

A person at a computer sits in a relaxed position, but due to the static nature, it is forced and unpleasant: the muscles of the neck, head, arms, and back are tense. The result of muscle tension and relative static posture can be osteochondrosis, and in children, scoliosis. When sitting at a computer for a long time, a heat compress effect develops between the seat of the chair and the body, which leads to stagnation of blood in the pelvic organs. The consequence of this may be hemorrhoids and prostatitis, i.e. diseases that require long-term and unpleasant treatment. In addition, a sedentary lifestyle often leads to obesity.

The most great danger is that human body gets used to any position quickly enough. If this posture is incorrect, then constant pressure on the muscles and spine can lead to severe unpleasant consequences, up to displacement of the vertebrae and pinched nerves, leading to back pain and headaches. Alas, you will notice this only after a while. Therefore, it is best to immediately listen to your body and choose the height of your chair and table so that you feel comfortable sitting at the computer from the very first minute and for several hours.

Working at a computer often absorbs all the attention of a working person and therefore such people often neglect normal nutrition and work from hand to mouth all day. Improper nutrition leads not only to organ dysfunction digestive tract, but also to the occurrence of mineral and vitamin deficiency. It is known that it is not the lack of vitamins and minerals that negatively affects the metabolic process in the body, which leads to a decrease in a person’s intellectual abilities. A decrease in work efficiency, which in turn causes the need to spend even more time at the computer. Thus, a kind of “vicious circle” is formed in which prolonged work at the computer is the trigger point that determines all subsequent violations.

Physical inactivity, stress, bad habits And poor nutrition are the main reasons cardiovascular diseases and diabetes.

Why is a sitting position unnatural for humans?

Despite the progress, the change of eras and times, the body modern man structured in the same way as its Stone Age ancestors. It was not without reason that evolution settled on this option as the most optimal for representatives of the species homo sapiens. All the achievements of science and technology have so far failed to help transfer human consciousness into some more durable shell. Why are we so careless about what nature gives us?

Of course, the modern way of life is far from the way of life of our predecessors. However, one of the main dangerous changes of the last decades is the mass sedentary lifestyle, which is only gaining momentum.

A brief excursion into history

The human body was created by nature not suitable for constant sitting. A sitting posture suggests that a person gives himself temporary rest. The rest of the time a person should spend in motion, on his feet or in a horizontal position.

It was not without reason that the ancient Greeks and Romans even ate while lying down. The main furniture in the houses of that era were special couches, on which they also conducted business, read, wrote, and received guests. In the Middle Ages, only rich people could afford to have a chair or armchair in their home. This piece of furniture was something of a symbol of power. That is, only those who had power could afford to sit constantly. For example, a ruler on a throne.

Dangerous diagnoses

Our ancestors were not so stupid. When we sit, the load on the spine increases, blood vessels are pinched, metabolism is disrupted, and blood circulation in the pelvic organs worsens. In addition, a sedentary lifestyle can cause depressed mood and sleep disturbances.

Lack of physical activity today is a significant risk factor for non-communicable diseases - stroke, diabetes and oncology. Physical inactivity is the underlying cause of a quarter of breast and colon cancers, 27% of diabetes cases, and approximately 30% of coronary disease hearts.

And this, unfortunately, is a global trend. According to WHO ( World Organization health), 23% of adults and 81% of adolescents attending school lack physical activity. Every third person on the planet is overweight. 600 million people are obese.

What is “physical activity”

Physical activity should not be confused with exhausting sports. Physical activity includes seemingly banal things: walking, dancing, working at home and in the garden, walking and cycling.

According to WHO recommendations, children and adolescents aged 5 to 17 years should engage in at least 60 minutes a day of moderate to vigorous physical activity. For people from 18 to 64 years old, the norm is 150 minutes per week.

Why did we stop moving

Urbanization is considered one of the main reasons for insufficient physical activity. The urban lifestyle allows a person to move even short distances by transport, and not on foot or, for example, on skis or on horseback, as was previously the case in villages. In addition to the increase in the number of “sedentary” jobs, the number of homework requiring mobility. City dwellers do not go out (at least on a regular basis) to cut hay or graze livestock.

In addition, if a person, for example, does not need to regularly leave the house on business, he can completely isolate himself within four walls. Nobody likes traffic jams and crushes on public transport; many are afraid of crime stories and prefer to stay at home in front of the TV.

Movement is life

Of course, there are many people who are now thinking about how much they need their sedentary workplace, that they do not have the time, money and energy to regularly go to the fitness club. Such justifications are false in themselves. After all, by neglecting his health, a person, on the contrary, reduces the time allotted to him. And there aren’t that many jobs where you really can’t get back on your feet for several hours.

The road will be mastered by those who walk

And now it’s time to remember about walking. Or rather, about walking. This is perhaps the only type of physical activity that has no contraindications. Walks are available to people of any size, different levels physical training and at any age.

Besides, this type physical activity is extremely budget-friendly. All you need is a pair of comfortable boots.

Regular walking helps keep all systems of the body in good shape, and also has a beneficial effect on the psychological and emotional state. Walking is unlikely to help you lose weight dramatically, but it will help maintain muscle tone and develop endurance. Walking also helps improve sleep and is great for getting rid of unnecessary thoughts.

Here are some simple tips to get started in the fight against insufficient physical activity:

If you regularly drive a couple of stops to the metro, give up ground transport in favor of walking. If you are afraid of being late, then do it in the evening when you return home.

If you live near a metro station or bus stop public transport, get off one stop earlier and walk it.

2. Walk for shopping.

If you need to do small shopping in your or a neighboring area, avoid using your personal car or public transportation. Put on your sneakers and hike with your backpack. At the same time, don’t buy too much. In addition, many cafes and restaurants offer a discount on the purchase of takeaway food. You'll also save money.

3. Try to move more during the working day.

Don't call internal line or write to colleagues in the next office in the work chat. Come and talk in person. Don't spend your entire lunch break chatting with colleagues or surfing social networks - eat and take a walk in the remaining time. If you can take breaks during the day, there is no point in wasting them on solitaire and other useless activities. It’s better to go outside, walk a little and listen to your favorite song on the player. And, of course, instead of pressing the elevator buttons, it is much better to walk up the stairs - such an express workout will get the blood flowing through the body and invigorate you.

If you spend free time at home, try to literally not sit. If you are dead tired, it is better to lie down and read a book or watch a movie.

You should not spend a day off or evening with your family, sitting together at the table or watching TV. If you have children, they are probably already tired of the playground in the yard. Put a bottle of water and fruit in your backpack and go to the nearest forest or park.

6. Exercise seasonal species sports.

It is clear that not everyone has the money and time to regularly go to a good fitness club. However, you should not give up those sports that are available to all people who do not have serious problems with health. Play badminton in the yard if the day is clear and calm. If there are good bike paths in your area, take a bike ride in the evening. When the weather is suitable for at least a couple of days in winter, go skiing or skating.

7. Find something that interests you personally.

A big city in the 21st century provides a lot of leisure opportunities! Open dance lessons, free excursions, games, quests, courses are held daily, new parks and exhibitions are opened. Don't be lazy and regularly look through posters of events in your city. Then you will definitely find something that will interest you and make you tear yourself away from the sofa.

After all, improving quality own life– this is what is available and necessary for each of us. Not to mention, walking is a great way to do your small part to improve environmental situation cities.

Physical inactivity: a sitting position is unnatural for a person

Work - transport - home... And so on in a circle. Almost everywhere we sit for a long time, which contributes to the development of a number of diseases, but also...

It turns out that in order to neutralize the consequences of physical inactivity, it is not necessary to spend money on a fitness club. But first things first.

Unnatural pose

According to statistics, people who spend most of the day in a sitting position most often complain about following problems: excess weight (in particular big belly), osteochondrosis of the lumbar and cervical spine, radiculitis, constipation, varicose veins veins and hemorrhoids. Men are also waylaid specific problems with the prostate gland.

Doctors explain this by the fact that a sitting position is, in general, unnatural for a person. Long centuries of evolution have adapted us to either lie down or walk or run, well... as a last resort stand! When we sit, the spine and muscles cannot properly support the body, and the organs (intestines, internal genital organs, lungs, etc.) become compressed and therefore suffer. Therefore, the old saying that it is better to walk than to stand, and better to lie down than to sit, has its historical confirmation.

Even sport is not a panacea

Nevertheless, until now it seemed to all of us that no one had ever died from sitting at a desk. And after 40 years, almost all people have diseases, and this seems to be in the order of things.

American doctors were the first to sound the alarm. They even began to demand changes to the recommendations of the Ministry of Health. Because it turns out that prolonged sitting leads to the fact that hemorrhoids turn into colon cancer, and excess weight turns into... diabetes mellitus and strokes. According to doctors from the American Cancer Society, even sports loads cannot reduce the harm from prolonged sitting. They believe that you can run for an hour every morning or every evening, but if you spend the remaining 6-8 hours glued to a chair, then such loads will not at all reduce the risk of disease and will not prolong life.

Who has it longer?

More recently, scientists from University College London stated that people who sit for long periods of time not only feel unwell, but age on average 10 years faster than their active peers. They calculated this accurately by examining 2,400 pairs of twins and measuring the length of their telomeres (the end segments of chromosomes). By the way, for the discovery of telomeres scientists were awarded Nobel Prize. Twins were studied because each person in a pair has the same genetic material as their brother. So, studies showed that those twins who moved a lot had longer telomeres, and their genetic copies, which sat more and more, had shorter chromosome tips. Now let's talk about what this means.

Let's remember school biology: chromosomes are special structures located in the nucleus of each cell. They contain hereditary information in the form of DNA (deoxyribonucleic acid, which looks something like a rope ladder twisted into a spiral). DNA consists of many sections, each of which is a gene. Initially, the basis of a chromosome is one DNA, but as it develops, it doubles and thus gradually develops from a single cell into a whole person.

So, at the ends of chromosomes there are telomeres - several pairs of protein structures (nucleotides). When a person grows, DNA reproduces itself, due to this, viable cells divide, and old ones die off - this is how the development and renewal of the body occurs. However, with each cell division, the telomere length decreases. The shorter it is, the older the body and the the end is near life. That is, today telomere length is the most important sign of aging.

Get up - you will become younger

According to modern science, per year the length of the telomere is shortened by approximately 21 pairs of nucleotides. However, they are shortened not only due to DNA division, but also due to DNA damage inflammatory processes, free radicals and others unfavorable factors. Including sitting.

In a study of twins, those who spent less than half an hour a day on their feet had telomeres 200 base pairs shorter than those who were on the move for 3 hours and 19 minutes. In fact, the more active twin had telomeres the same length as someone 9 to 10 years younger!

The researchers found data that suggested the following. The DNA of people who sit a lot are more susceptible to DNA damage from free radicals and subsequent inflammation. And an active lifestyle helps to cope with this inflammation.

But at the very beginning of our conversation, we already found out that even regular physical exercise will not help prolong the life of those who sit for many hours without a break! What to do?

Stop nursing illnesses!

The answer was provided by the Swedish School of Sports and Health Sciences. Its scientists have found that the body begins to sound the alarm only after you have been sitting for 4 hours. After this time, in particular, the work of genes responsible for the metabolism of glucose and fats in the body fades away. Hence weight gain, diabetes and cardiovascular diseases! Based on this, the Swedes give recommendations to absolutely everyone, regardless of age and health:

● Monitor the amount of time you sit without a break. Try to warm up every 2-3 hours - get up, walk around your office or apartment. Even these will do simple steps, like stretching or pulling a book from a shelf. If you are at home, you can give food to the dog or bring the cat from the kitchen, make yourself a sandwich, after all.

● Take short walks during your lunch break. When you watch TV at home, get up and walk around the room from time to time (you don’t have to look up from the TV screen to do this).

● Make it a rule not to call your children and household members, but to approach them - you will save your vocal cords and benefit your body.

● Fitness classes, walks and jogs only make sense if ordinary life you will not sit continuously. Spending more than 4-5 hours in a row on the fifth point means negating the entire beneficial effect of the workout.

The recommendation to get up and walk around more often, even if you have a sedentary job, is nothing new. However, until now, neither specialists nor the patients themselves have thought that in this way it is possible to activate the work of genes responsible for metabolism, and thereby stop the aging process. In general, if you want to live longer, get yourself out of your chair and off the couch more often.

Introduction

Every day we are faced with the action of a computer: this is a home personal computer, a computer in the workplace, and other forms of manifestation of general computerization. Not every one of us knows that the computer is a source or can predispose to the development large quantity diseases. And even more so, not every one of us knows how to prevent these diseases. Meanwhile, during the seemingly daily routine of working at a computer, we can acquire a whole bunch of diseases, the cure for which is difficult, and sometimes not at all possible. In this regard, it is necessary to strictly adhere to a set of measures to avoid “computer” diseases.

The main harmful factors when working at a computer

The main harmful factors when working at a computer include: sitting for a long time, exposure to electromagnetic radiation monitor, visual load, overload of hand joints, violation normal course pregnancy, stress of various origins, respiratory diseases, allergies.

Sitting for long periods of time

It would seem that a person sits in a relaxed position at the computer, but it is forced and unpleasant for the body: the neck, head muscles, arms and shoulders are tense, hence osteochondrosis, and in children - scoliosis. For those who sit a lot, a thermal compress forms between the seat of the chair and the body, which leads to stagnation of blood in the pelvic organs, as a result - prostatitis And haemorrhoids. In addition, a sedentary lifestyle often leads to obesity.

Osteochondrosis is a disease in which intervertebral discs are destroyed, which can lead to disc herniation (protrusion in any direction). A disc herniation can damage both spinal cord and the nerve processes emanating from it. The consequences of such injuries can be very different: from pain in the back, limbs and internal organs, to paralysis of the limbs and death. Osteochondrosis can begin to develop both in youth and in older late age, although it more often affects older people. One of the main reasons for the development of osteochondrosis is insufficient nutrition of the intervertebral discs; this can be caused by various reasons, but the main one is dystrophy of the back muscles, with the help of which metabolism in the discs is carried out. Thus, a person who leads a mostly sedentary lifestyle, and does not strengthen his back muscles, may well already have osteochondrosis. Signs of the presence of this disease may be: there was either a feeling of discomfort in the back, pain in the head, limbs or disruption of work internal organs.

Prostatitis - inflammation prostate gland(prostate). Symptoms of prostatitis include moderate high temperature, pain in the perineum and groin, in the anus, painful urination and defecation. However, prostatitis is more often chronic and does not cause much concern in men. Ultimately, this can lead to infertility, the treatment of which will be extremely difficult and long, if possible at all.

Hemorrhoids are a “shameful” disease from a generally accepted point of view - one of the most common. 40% of visits to doctors regarding bowel problems are related to hemorrhoids. Proctologists believe that 70% of people sooner or later experience hemorrhoidal symptoms. And if you sit in front of a computer all day, the likelihood of getting hemorrhoids becomes even higher.

What are hemorrhoids? Every person has hemorrhoids in their body. These are folds of the mucous membrane of the anal canal. In addition to the action of the muscles, they provide fecal retention. At rest hemorrhoids participate in blocking the anal canal of the intestine. When defecating, the tubercles should be smoothed out so as not to interfere with the passage of feces. Stagnation venous blood and excessive straining disrupt the position of the nodes; they slide down along with the mucous membrane. Then a restructuring and disruption of the blood supply occurs, this leads to an increase in the size of the hemorrhoids and their protrusion outward.

Risk factors for the disease include: sedentary lifestyle, incl. working at a computer, constipation, obesity, excessive consumption of smoked, hot, salty, spicy foods; anal sex; inflammatory diseases in the pelvic area; practicing serious sports such as lifting weights, shot put or jumping. The manifestation of hemorrhoids is characterized the following symptoms: bleeding during defecation, blood in the stool itching, burning in the anus, sensation foreign body, feeling of heaviness, prolapse of nodes from the rectum, pain during bowel movements, walking, while sitting, pain in hemorrhoids to the touch.

Another serious complication of long work working at the computer is obese. Obesity has become a serious problem for people in developed countries. Excess weight causes many diseases. Obesity appears due to a disorder (weakening or slowing) of metabolism. Basic causes of obesity: poor nutrition ; lack of mobility, low physical activity; inadequate reaction on stressful situations ; excessively long sleep, sleeping in daytime ; use of hormonal drugs.

The main impact of obesity comes down to overloading our body with dietary fats. In this case, the following changes occur: in the liver - progressive damage to hepatocytes, and this in turn leads to steatosis, the formation gallstones; in erythrocytes and leukocytes, the activity of Na - K - ATPase decreases and defects in metabolic, transport and other functions occur; the pumping function of the heart decreases due to changes in its position in chest and increasing load (changes in the configuration and position of the heart in chest cavity occurs as a result of the accumulation of adipose tissue in the epicardium, fatty infiltration of its cells and the high position of the diaphragm; an increase in the load on the heart is associated with an increase in plasma volume, an increase in venous return and cardiac output). In addition, when fat metabolism is disturbed, the content of exogenous cholesterol in the blood increases, resulting in its deposition on the walls of blood vessels, which will ultimately lead to the development of a disease such as atherosclerosis. Increased accumulation of fat inside the chest cavity, in addition to affecting the heart, also affects organ function external respiration, which leads to shortness of breath and increasing hypoxia of organs and tissues.

sitting position

New Russian-English dictionary. 2013.

See what a “sitting position” is in other dictionaries:

taking a sitting position - adj., number of synonyms: 1 sitting down (45) ASIS Dictionary of Synonyms. V.N. Trishin. 2013 ... Dictionary of synonyms

assumed a sitting position - adj., number of synonyms: 1 sat down (43) ASIS Dictionary of Synonyms. V.N. Trishin. 2013 ... Dictionary of synonyms

BODY POSITION - during work can cause health problems and is occupational hazard in cases where it is forced (i.e., inevitably associated with the requirements of the production or labor process), long-term and monotonous. In these... ... Big Medical Encyclopedia

CEREBELLO-PONTINUS ANGLE - (Klein hirnbruckenwinkel, angle ponto cerebelleuse, in some cases angle ponto bulbo cerebelleuse) occupies a unique place in neuropathology, neurohistopathology and neurosurgery. This name refers to the angle between the cerebellum, oblongata... ...Big Medical Encyclopedia

Getting up is a no-brainer. 1. Move, move up. Ott. Swim against the current. Ott. Appear above the horizon, rise (about heavenly bodies). Ott. Spread over something (smoke, steam, etc.). Ott. trans. Achieve a higher social... ...Modern explanatory dictionary Russian language Efremova

GYMNASTICS - (from the Greek gymnos naked) in the modern sense of the word represents one or another system of specially selected bodily exercises having a certain target setting and certain effects on the body. Depending on this... ... Big Medical Encyclopedia

PRINTING PRODUCTION - PRINTING PRODUCTION, production various kinds printed publications, covers a number of different production processes, significantly different from each other in the nature of production and their characteristic prof. harmfulness. Number of workers ... Big medical encyclopedia

Subject premises - Verbs FEATURE/THE/FEATURED/FEATURED into what, inserted/tsya/insert/fit into what, enter/t/enter/what, fit/tsya/fit/tsya, fit/tsya/fit/tsya, unravel . get in / get in, colloquial. fit in/shove in/shove in/shove in, colloquial. vti/skivatsya/vti/snutsya.… … Dictionary of synonyms of the Russian language

RISE - I will rise, you will rise, and (colloquially). I will rise, you will rise (forms of the verb to rise), past. rose, rose; risen, owl (to rise (1)). 2. Ascend, fly up. "Behind the clouds the eagle rises to the top" Caucasus Mountains got up." Krylov... ... Explanatory Dictionary of Ushakov

sit down - SIT DOWN1, nonsense. (owl. sit down). Position yourself (sit down) where l., taking a sitting position in which the torso is supported vertically, resting on the buttocks; occupy a place intended for sitting; Syn.: sit down)