Sitting in the office all day, dealing with computers and files, leading to a serious lack of physical activity, is defined by the White World Health Organization as a "sit-in lifestyle"? . It doubles the risk of cardiovascular disease, diabetes and obesity, and greatly increases the risk of colon cancer, hypertension, osteoporosis, depression and anxiety.

Office workers are advised to exercise for at least 30 minutes every day. To achieve this amount of exercise, we can adjust measures to local conditions, such as getting off at two stops in advance when taking the bus to work, or riding a bicycle instead; Take the stairs instead of the elevator when going upstairs; When there is an advertisement on TV, stand up and walk. You can gradually increase the intensity of exercise and gradually reduce the original 20-minute walk to 10 minutes. In addition, we should make full use of community fitness equipment. Office workers can change from a "sit-in lifestyle" as long as they exercise reasonably according to local conditions? Come out of middle school and have a healthy posture.

Hazards of sedentary: There are mainly two kinds: physical and psychological, which is what we often call "physical and mental fatigue". These symptoms are often covered up by the illusion of "fatigue". Many people think that sleeping is good, but in fact, such neglect may lead to more serious consequences. A correct understanding of the culprit behind the fatigue of white-collar workers is the best way to prevent and treat occupational diseases as soon as possible.

Physiological occupational disease

Physiological occupational diseases refer to diseases and injuries caused to the body and physiological functions in the process of labor. If the 8-hour working hours are not properly relaxed and adjusted, the body will gradually develop fatigue symptoms and even cause different degrees of damage.

backache

Back pain is a common occupational disease among white-collar workers, which may sometimes extend to the lower limbs. Low back pain is caused by staying in the same sitting position for a long time, and the muscles have no chance to stretch. It has always been thought that incorrect sitting posture will lead to backache, because if the body is skewed beyond the normal curvature of the spine, it will overstretch the muscles. In fact, whether you sit crooked or straight, you will have backache after a long time. The pain at first is only intermittent, but if you don't face it squarely, it is likely to deteriorate into long-term pain.

The right medicine:

Office workers who have to sit for a long time because of work needs should avoid backache. Besides sitting up straight, it is more important to exercise your muscles every two hours, or do 15 minutes of "aerobic exercise" every day. In addition, walking more than 8000 steps every day is also an effective method. Getting off early, walking or taking the stairs is good for both body and mind.

Neck shoulder wrist syndrome

Do you feel that your neck and shoulders will ache after working in front of the computer for a period of time? My neck suddenly stopped turning; Numbness of fingers and palms, intermittent tingling; There is swelling pain in the palm, wrist or forearm, and in severe cases, fingers and hands are weak. Shoulder and neck are stiff, sore, paralyzed, and sometimes the pain extends to the arm? These are the injuries gradually formed by intensive, repetitive and excessive activities of wrist joints after long-term frequent use of wrists and fingers. If you work in a tense environment, your muscles will be more tense and painful.

The right medicine:

The height of the keyboard and mouse on the computer desk should be lower than the height of the elbow when sitting, and at most the same height as the elbow, so as to minimize the damage to the back, neck muscles and hand muscle tendon sheath when operating the computer. When buying a mouse, you should choose one with large radian and wide contact surface. When using the mouse, you should keep the correct posture: try not to hang your arm to reduce the pressure on your wrist; The angle between the upper arm and the forearm is about 90 degrees; Keep your wrist straight naturally and don't bend; Use arm strength instead of wrist strength to move the mouse. Of course, relaxing the mood at work is also an important step.

Computer ophthalmopathy

Mainly manifested as blurred vision, decreased vision, dry eyes, itching, burning pain, photophobia and so on. Some people are accompanied by headache, joint pain and other symptoms, which can even cause eye stones and other corneal lesions. This discomfort is not only caused by using the computer for a long time, but also a reflection of physical and mental fatigue caused by heavy work pressure. According to a recent study, among the workers who stare at computer screens all day and complain about sore eyes after work, nearly one-third think they face more work pressure every day. In sharp contrast, none of the employees who didn't feel any pressure at work complained that their eyes were sore from staring at the computer. Wearing contact lenses for a long time is also an "accomplice" of eye diseases.

The right medicine:

Eye exercises are not just for students. Since students know how to relax their eyes through eye exercises, why not at work? In addition, treat the work pressure correctly and take appropriate measures to alleviate it. Otherwise, not only the eyes, but all other organs of the body may be under pressure.

Psychological occupational disease

The mental labor intensity of modern white-collar workers is stronger than all previous jobs. There are often overtime hours outside the eight-hour working hours. Even after work, some of them will be "obsessed" with their work. Long-term mental work and stress will lead to psychological fatigue, which will lead to psychological occupational diseases.

Psychological fatigue is gradually formed under the influence of long-term mental stress, repeated psychological stimulation and bad emotions. Psychological fatigue is mainly manifested as boredom, irritability, inattention, slow thinking and slow response. If it is not eliminated in time, it will cause psychological obstacles, psychological out of control, and even years of psychological crisis. Psychologically, it will lead to listlessness, trance and even mental disorder, which will lead to a variety of psychosomatic diseases. Such as nervousness, dyskinesia, insomnia, dreaminess, memory loss, inattention, and decreased work efficiency. And migraine, urticaria, hypertension, ischemic heart disease, peptic ulcer, bronchial asthma, menstrual disorder, hyposexuality and other diseases. Are directly affected by psychology.

The right medicine:

Reasonable physiological adjustment can effectively improve the situation of psychological occupational diseases, and these adjustments are often much simpler than going to see a doctor after problems appear.

1. Work and rest according to the biological clock;

2. Three meals with sufficient and balanced nutrition can maintain vigorous energy;

3. Chinese medicine conditioning, both food and medicine;

4. Take the initiative to seek happiness and smile at life;

5. Insist on reasonable exercise;

6. Take the initiative to rest, and rest when you are not tired;

7. Pay attention to and have a good rest to avoid long-term continuous work.