How do white-collar women sit for a long time without hurting their health?
1, the first step to overcome the sedentary problem is exercise. Every 1-2 hours, it is best to stand up, go to the toilet, or exercise. Don't always sit in a chair.
2, you can turn your head, first blow your head back as far as possible, then bend your lower forehead to your chest, let the neck and back muscles tighten and relax, and then slowly do the circular motion of your head, leaning to the left and right 10- 15 times. Then put your back on the back of the chair and put your hands behind your neck for a while to relieve shoulder and neck discomfort.
3, you can relieve waist discomfort by squatting. Hold the hollow fist in both hands first, behind the backhand, and beat the sacrum alternately with the back force of both hands rhythmically. You can knock up from the sacrum until you can't reach it. Then pat the sacrum from top to bottom and so on.
Health care methods for white-collar women
1, comb your hair for one minute.
Repeat from front to back with your hands and fingers. It can slowly wake up brain cells, enhance cerebral blood flow, promote blood circulation in the head, and help prevent cardiovascular and cerebrovascular diseases and maintain hair.
2. Gently rub the auricle for one minute.
Rub your fingers back and forth along the left and right auricles for 30 times, then forward for 30 times, up and down for 30 times, and finally pat the left and right ears with your hands 10 times. Ears are all over the body acupuncture points, which can dredge meridians, especially for tinnitus, dizziness, forgetfulness and other diseases.
3. Turn your eyes for one minute.
Open your eyes and turn them clockwise for 30 times, counterclockwise for 30 times, up and down for 30 times, and then left and right for 30 times. Wake up from a deep sleep as soon as possible, especially exercise the eye muscles to refresh your mind.
4. Touch the navel for one minute.
Touch your navel alternately with your hands and palms. The navel is located at Shenque, Guanyuan, Qihai, Dantian, Zhongwan and other acupoints, especially touching Shenque can prevent and treat stroke, and also has the function of refreshing and invigorating qi.
5. Turn it over in about a minute.
Turn over gently in bed. Exercise the spinal joints and waist muscles.
6. Sit up and stretch.
Put the pillow behind your back, stretch your body backwards with your hands, then naturally lift your hands and put them flat, expand backwards as far as possible, and then take a few deep breaths repeatedly. Raising one's hand and expanding one's hand can make the ribs pull up, the chest cavity expand, the diaphragm activity strengthen, and make most muscles of the body contract, thus accelerating blood circulation, making blood flow back to the whole body quickly, supplying enough oxygen and blood to the heart and brain system, and keeping a clear head. Deep breathing can activate lung cells and promote alveolar work.
7. Dressing and chest expansion exercise
First, extend your left hand from your shoulder to your back, shake hands with your right hand, then put your hands together and try to straighten your chest forward. After that, extend your right hand from your shoulder to your back, shake hands with your left hand, put your hands together and try to keep your chest forward. Repeat this for 3-5 times. It has the functions of breast enlargement, breast enhancement and back softening. This has a special effect on preventing women from sagging. Especially middle-aged women want to improve their body shape, they must insist on doing this exercise to maintain their breasts.
8. Go to the toilet and knock your teeth.
Close your lips and tap your teeth a few times. It can dilate blood vessels in periodontal ligament, improve local blood circulation, fix teeth and reduce the possibility of dental diseases. At the same time, knocking teeth increases oral saliva secretion and helps digestion.
9. Brush your teeth and lift your anus
Lift the anus and abdomen when inhaling, and slowly relax when exhaling, and do it for 20 -30 times in a row. The movement of lifting anus can raise middle qi, strengthen viscera, regulate qi and blood, and regulate yin and yang. Repeated contraction can enhance sphincter function, accelerate venous return, improve blood circulation in * * * *, promote intestinal peristalsis, prevent hemorrhoids and constipation, and have curative effect on improving visceral ptosis and gastrointestinal dysfunction.
10, makeup feet
When putting on makeup, put your feet on the pedal and put your feet while putting on makeup. The internal organs, bones and limbs of human body have corresponding reflex zones in the foot, and the foot has a large number of nerve endings. Doing enough can improve the functions of nervous system, urine system, reproduction system and circulation system. It can not only eliminate fatigue and improve immunity, but also play a role in delaying aging and preventing and treating diseases.
1 1, go out and put on your knees and shoes.
Many people are used to sitting on a stool or standing in shoes when changing shoes. Actually, it's better to kneel down and wear shoes. You can move your lumbar spine, calves and ankles, and you will feel the muscles in your legs exerting strength. Consciously doing more exercises such as bending over, bending knees and squatting can also enhance the vitality of the heart and improve the dizziness caused by the change of * * *.
12, the office slaps exercises at the right time.
After sitting in the office for a long time, don't forget to get up and pat your body and hands. Flapping is a good self, which can vibrate the meridians and organs inside the body, relax them and avoid cervical and lumbar diseases caused by limb stiffness and numbness. The reason for clapping the palm is that the back of the palm is covered with the relevant acupoints of the body, which makes the meridians unobstructed, can eliminate depression and anxiety, increase blood supply to the brain and heart, strengthen the brain and improve intelligence, prevent arteriosclerosis and Alzheimer's disease, and promote physical and mental health.
Five health suggestions for white-collar workers
1, learn to make yourself happy
A person's mood will greatly affect the health of the body, so it is very important to adjust the mood. The most important thing is to make yourself happy. To really make yourself happy, you can't rely on external forces, you can only rely on yourself. That is to learn to look at gains and losses rationally and learn to encourage yourself. Everyone will have their own advantages over others. Don't make a simple analogy with others, it will produce a strong sense of inferiority.
2, learn to deal with contradictions
Contradictions are everywhere in life, whether between family members or colleagues at work, or between friends in society or strangers. In short, as long as there are people, there must be contradictions. It's not terrible to encounter contradictions. What's terrible is that you can't handle them. Small contradictions often intensify into big contradictions, and the consequences need not be said. So I suggest: when you encounter contradictions, learn to restrain yourself first. The simplest thing is to take a deep breath away from the other person's face, and then learn to be tolerant. Even if you think the other person is wrong at that time, the easiest way is to think about the advantages of the other person and the help you have given yourself for a second. If you think about it, your mood will definitely ease, and then learn to communicate.
3, learn to associate with people
Many people's depression is caused by communication, because now is an era of communication. In communication, you can get more information, more useful contacts, and at the same time you can get love that makes you happy. If a white-collar worker can't communicate with others, he will certainly not be happy, and it is not easy to achieve results. After all, few people can develop their personal future by themselves, and it is inevitable that they need to cooperate with others. So I suggest: learn to praise others sincerely, consult others modestly and congratulate others warmly.
4. Learn to eat scientifically
Eating is something that everyone must do, but not everyone can eat. It sounds funny, but it's not a joke, because many people just don't know how to absorb the nutrition in food, which leads to many hidden diseases. Therefore, it is suggested to eat as much coarse grains as possible, as much vegetables as possible, as much fruits as possible, as little meat as possible (only that thing is expensive), as little as possible to drink and as little as possible to smoke.
5. Learn to supplement sugar and salt.
Everyone should eat sugar and salt every day, but too much sugar is the enemy of health, because once you eat too much sugar, it is easy to produce obesity and diabetes. Therefore, it is suggested that everyone should pay attention to eating less sugar when drinking coffee and eating snacks. If you eat too much salt, you will easily get high blood pressure. Here is a data I learned to tell you: the salt content is 1. Foods exceeding 5g/100g are high-salt foods with a content of 0. Foods below 3g/ 100g are low-salt foods. Try to eat less high-salt foods such as cheese, pickles and smoked fish.
Conclusion: The above is the white-collar sedentary health care method I introduced to you, and there are five health care suggestions. Generally, women pay more attention to health and health care than boys. They want not only good skin, but also good health. Therefore, you will take regular skin care and exercise, and a good lifestyle will keep you healthy.