catalogue

Chapter 1: Inventory five health problems of white-collar men.

Chapter two: Four kinds of health-keeping exercises for male office workers.

Chapter three: Five effective secrets of male white-collar fitness.

White-collar workers are busy and stressed, especially as white-collar men, which leads to many health problems. So, what are the health problems of white-collar men? Let's take stock of white-collar health care knowledge with me and teach white-collar workers how to solve health problems.

Counting five health problems of white-collar men

White-collar men: A closed working environment has become a new hidden danger to men's health.

Mr cheng, who works in a magazine, works in a beautiful office building. He goes to work at nine o'clock in the morning and gets off work at five o'clock in the afternoon. Originally in good health, he found that he felt dizzy and headache as soon as he entered the office every day recently, and he got worse and worse after work in the afternoon. It would be good to go home.

According to experts' analysis, uncomfortable working environment and inhuman management may also directly lead to the sub-health state of human body: inexplicable desire to get angry, listlessness, tinnitus, eye fatigue, slow thinking, decreased sexual desire and other common diseases. This can also be regarded as the mainstream of occupational diseases in today's cities.

Some experts pointed out that at present, office buildings in many cities are polluted to varying degrees, which is harmful to public health: the air quality is poor, and there are great problems in temperature and humidity, lighting, ventilation and cleanliness. Many spacious and bright sealed office buildings have almost no air circulation all year round, which is not good for human health.

Doctors suggest that such men in the workplace should take part in outdoor activities more often, and take a walk outside the office during lunch break and tea break for a change.

Man with strong manual labor: How much manual labor? Lumbar muscle? weakness

Many patients come to the orthopedic clinic and directly tell the doctor that their waist is not good, their sexual desire is also reduced, and some even have dysfunction.

Experts explained that after a certain age, the waist will gradually degenerate. The pathological basis of lumbar disc herniation is degeneration and injury, which is related to the strength of physique and the degree of strain, and also to whether to pay attention to maintenance. Under normal circumstances, if men pay attention to waist protection, this disease will occur more often in old age. Nowadays, many professional men will do harm to pelvis because of lack of moderate exercise or long-term high-intensity physical exercise.

Doctors suggest that men, especially manual workers, may suffer from lumbar disc herniation when they bend over to get things and have backache and leg pain or no obvious inducement. They should go to the hospital for examination and diagnosis immediately. In addition, you should exercise moderately at ordinary times, but the intensity should not be too high. As long as you increase the amount of aerobic exercise and supplement calcium, you can recover in a short time. It is recommended to do sit-ups once a day for about 10~ 15 minutes each time, with slow movements, based on not feeling any discomfort.

? Night cat? Ethnic men: Irregular life is easy to suffer from gastrointestinal problems.

Many men belong to it? Night cat? In the dead of night, IT is a good time for them to work and play, or to fight in front of the computer until the early hours of the morning, wandering in the network, or to bar, sing K, discos and other typical representatives such as advertisers, IT people, night shift drivers, 24-hour convenience store employees and so on.

Experts pointed out that the common health threats of this kind of men may include: those who stay up late for a long time are overworked, prone to dysfunction, endocrine disorders, neurasthenia, memory loss, dizziness, inattention, unresponsiveness, forgetfulness, dizziness, headache and other problems. In addition, people who often stay up late lead irregular lives and are prone to gastrointestinal problems, which are often accompanied by symptoms such as weak waist and knees, cold hands and feet, and insomnia.

Doctor's suggestion: establish a regular schedule and adjust your biological clock. If you have to stay up late because of work, rest in the middle and pay attention to nutritional supplements. In addition, it is best for night shift workers to have a full rest during the day and not to arrange other jobs. Eat more foods rich in vitamin C or collagen for dinner, such as fruits and skins. Eat less spicy food, drink less, and drink more freshly squeezed juice or soybean milk.

Computer family male: sedentary, radiation reduces fertility

Now sitting in the office for a long time, the number of male infertility patients facing the computer every day has increased significantly. Experts explain that most men who sit in city offices for a long time have this symptom? Professional problems? Get up early for work, work directly in front of the computer for 8 hours, and then sit in front of the computer or TV for a few hours after returning home; I don't remember to drink water at work, and I don't have time to go to the toilet when I have urine; Often stay up late and spend most of the day with the computer? Deal? . This lifestyle makes men often sit for a long time, hold their urine and be exposed to radiation. The local temperature of perineum and scrotum rises, which is prone to prostatitis and testicular spermatogenesis disorder.

Doctors suggest that in order to prevent infertility, men with the above-mentioned bad working and living habits should pay attention to self-protection in their daily lives, do not drink too much, eat less spicy food, avoid cycling and sitting for a long time, have regular sexual life, pay attention to local health care, drink more water and hold their urine less.

Male social worker: Drink too much intestines? Hurt?

According to the results of a physical examination of 654.38 million men in Beijing, the incidence of fatty liver accounts for 22% of the population. Further understanding shows that most of them need to go out frequently because of work? Entertainment? That man.

Men in this entertainment circle are entangled day and night, even though they know it? Drinking hurts you? However, I would rather be sorry for my body than cling to my life because of my feelings until I drink it.

Male representatives of social gatherings, such as company sales, public relations, managers, etc. This kind of professional men are usually stressed, overworked, tired and anxious, nervous, have poor sleep, exercise less and so on. What if? Dinner? Persistent, unbalanced diet, irregular life and low immune function will lead to hyperlipidemia, hyperuricemia, obesity, hypertension and cardiovascular diseases.

Doctors suggest that men are prone to fatty liver due to high fat, high protein diet, excessive drinking, irregular diet and sleep. If not controlled and adjusted in time, it will cause serious damage to the liver.

Male office workers' health exercise 4 styles

Looking for a straight line on a curve (sitting and working)

1, sit still, don't recite, naturally relax your hands and feet and breathe evenly.

2. Inhale slowly through your nose, make a fist, and put your fist on your sides with your heart facing up.

3, elbows, chest, waist straight, head backwards.

4. Exhale through your nose, put down your neck, hands and waist, and slowly open your hands.

5, palm down, head back, restore the original posture, relax the whole body.

Reminder: practice 7 times each time, and you can practice 3 ~ 4 times a day.

Keep steady, upright and relaxed when practicing, move gently, take a breath in the middle, and don't hold your breath.

[2] and joint venture (sitting)

1, sit up straight, put your head in your hands and keep breathing naturally.

2, inhale through the nose, head and arms soar, chest straight waist.

3. Exhale, lower your head, lower your head slowly, and relax to make the spine smooth up and down.

Reminder: Generally, you can make 6 round trips, depending on your physical condition. Operate slowly, carefully and not in a hurry.

[Type III] Horizontal Throwing (Throwing Skills)

1, relax and breathe naturally; Feet parallel, width apart.

2. Raise your arms to shoulder level and then put them down naturally.

3. When making the fourth stroke continuously, the arms and knees bend at the same time.

Reminder: If you feel tired after practicing any skill, you can insert the flat throwing action in time until you feel tired, and then return to the original action. This action can expel toxins from the body.

[4] Pat the crotch

1, the knee naturally shakes up and down, like a flat swing.

2. Turn your waist, relax your shoulders, swing your arms from side to side like a wavy drum, and beat your trouser pockets (that is, your crotch).

Five tips for male white-collar workers to keep fit

First of all, a hearty breakfast and a clever dinner.

The energy of a day's activities depends on breakfast. It is suggested that breakfast should be rich in protein and sugar, such as fruit, whole wheat bread and milk. Drinking only essence soup or fruit and vegetable juice for breakfast can replenish the vitality of the body, but it can't last long, and the energy of the body will soon be exhausted. Experts from the nutritionist of Danshui MacKay Hospital suggested that protein should supplement staple foods such as beans or whole wheat bread to provide enough energy for the body.

Dinner can increase the weight of vegetables and fruits. Try not to fry or fry, bake with tin foil or steam, marinate and cook. White-cut meat, white-cut chicken and dipping sauce are all soy sauce with natural sweet chopped green onion and nine-story tower, plus some lemon or orange juice, which can not only improve the taste, but also adjust the amount of salt by yourself.

Experts suggest that it is best to eat at least two servings of fruits and half a catty of vegetables every day (about a bowl of rice and a bowl of vegetables equals three servings of vegetables). Or book one day a week? Light and healthy? Eat more light diets such as vegetables and fruits that day. ? Because fatty foods consume more energy, it is easy to increase the burden on the body. Experts said.

Second, have a good sleep and wake up naturally.

Experts suggest that adults must sleep for 8 hours every day. If you need an alarm clock to wake you up in the morning, obviously you don't have enough sleep.

People who are prone to insomnia can try grandma's folk prescription-warm milk. Studies have found that chromamine in warm milk can stabilize the neurotransmitter serotonin in the brain and help to sleep regularly. Western Bodhi scented tea also has the effect of stabilizing and helping sleep.

Simply spitting and breathing before going to bed and getting up is not only easy to fall asleep, but also very comfortable to wake up in the morning.

Methods: Play some natural music, sit quietly for 30 minutes before going to bed, drink some warm water, take a deep breath slowly, and forget about work and complicated affairs.

Don't get up in a hurry in the morning, lie in bed for a while, exhale slowly for 10 minutes, then get up and freshen up, and you will feel refreshed all day.

Third, close your eyes and practice muscle relaxation.

Busy and stressful, people can use simple muscle relaxation methods to pay attention to the changes of their body muscles, so as to achieve a state of total relaxation. The method is as follows: find a place to sit down and concentrate quickly to relax. Tighten a muscle for 5 seconds, then slowly relax and repeat the muscle? Tight.-Relax? . Actions, from head, eyes to toes, can be performed by all muscles.

Fourth, take a shower and massage to relax muscles and promote blood circulation.

Shower can eliminate fatigue better than bubble bath. Because of the influence of the water column, it has a pushing effect and can promote blood circulation, Zheng said. Generally, medicated bath is a medicinal material for promoting blood circulation and removing blood stasis, and the effect is achieved through skin absorption after bathing. But don't take a shower for more than 20 minutes.

Massage has a good effect on eliminating fatigue and muscle tension. Wen Youjun, an aromatherapy teacher, suggested that when working men feel tired, they can massage their necks slowly with rosemary, mint, eucalyptus and other essential oils, which will help encourage them.

Studies have found that some slow sexual behaviors also help to secrete endorphins, which makes people feel happy.

In addition, experiments have proved that some monotonous, repetitive and unemotional voices can also calm the mood. Next time you are bored, try some weather forecasts to restore your mood.

Fifth, drink more water.

Drink at least 2000c every day. C. water to supplement the body's needs.

Health tea is also good. Chinese medicine suggests that people with qi deficiency (ordinary office workers) can drink American ginseng (3 yuan) and Astragalus membranaceus (5 yuan) with 2~3 red dates in water. People with yang deficiency (generally over 50 years old) switch to Korean ginseng, half of Cordyceps sinensis and soak in water as tea.

People who often feel thirsty can use fried cassia seed, white chrysanthemum and medlar to soak in water as tea in the form of 1: 1, which can improve eyesight and refresh themselves, and can also be replaced by malt, red dates and licorice. Experts suggest that it is best to make health tea on the same day and drink it on the same day to avoid the failure of Chinese herbal medicines due to oxidation.

Experts recommend lemon citronella tea, which has peel fragrance and can eliminate fatigue and maintain vitality. Chamomile tea also has a calming effect.

Abstract: White-collar workers can't ignore health care problems because of their busy work, especially as men. Then, the above tips of office health care that I counted for you must be useful to you. You can also try office health care.