The essential fitness magic weapon for the office "sitting for a long time"

Key points: Commonly high-incidence chronic diseases in office populations: dizziness, "mouse wrist", cervical spondylosis, shoulder stiffness, hemorrhoids, etc., which is related to their long-term sitting position and facing computer work. If you want to improve these bad conditions and maintain strong energy, health experts will give you two "magic weapons".

Commonly high-incidence chronic diseases in office populations: dizziness, "mouse wrist", cervical spondylosis, shoulder stiffness, hemorrhoids, etc., which is related to their long-term sitting position and facing computer work. If you want to improve these bad conditions and maintain strong energy, health experts Give you two "magic weapons".

One of the health magic weapons: moderate exercise

First, office people should consciously increase their activity. You can participate in workplace exercises, or you can stretch your muscles and bones from time to time during work breaks, move your neck, back, shoulders and waist, get up and walk, and promote blood circulation in the lower limbs. If you often tap the keyboard, you can also shaking your fingers to relax your nervous fingers.

The second health magic weapon: Reasonable nutrition

For office people, reasonable nutrition supplementation needs to be strengthened, eye protection, and antioxidant. Get three major aspects. Three meals a day, you should try to achieve a comprehensive and balanced dietary principle and do not develop a habit of eating. Carbohydrates are the main source of energy for brain activities. When carbohydrates are insufficient, people are prone to emotional depression, palpitations, hypoglycemia and fainting. Therefore, staple foods such as rice and pasta rich in carbohydrates are essential foods for office people. Lipid substances are also important nutrients for brain strengthening. Representative foods include nuts, sesame, etc.

It is generally believed that supplementing more than 10 grams of phospholipids per day can enhance the brain's activity function. Improve work efficiency. We can usually put some snacks such as walnuts and pistachios in the drawer to prepare for emergencies. Protein is the material basis of intellectual activities and the main substance to control the excitement and inhibition process of brain cells. Foods rich in high-quality protein include lean meat, eggs, fish, etc., which can ensure that the mental workers are energetic and improve their thinking ability. Office members should pay attention to the daily lunch, pay attention to the combination of meat and vegetables, and ensure that the brain is fully nutritious.

The other thing office members need to pay attention to is to protect their eyes.

Computer display screen Don’t have too high brightness, pay attention to adjusting the contrast of light and dark to make the font clear. You can prepare a bottle of health-care eye drops and drop a drop when your eyes feel dry. In terms of nutrition, pay attention to supplementing vitamin A and β-carotene, which are beneficial to vision. As you age, the vitamin C content of the human body decreases significantly, and the lens is malnourished, which will cause lens degeneration over time. Therefore, supplementing vitamin C is also very beneficial to the eyes. Vitamin A is mainly found in the livers of various animals. Cod liver oil and egg yolks; β-carotene is mainly found in carrots, tomatoes, apricots, and red. Among yellow fruits and vegetables such as potatoes; and vegetables and fruits are rich in vitamin C content.

Working in the office and facing modern office equipment such as computers for a long time will cause an increase in the generation of free radicals in the human body, which will damage tissue cells over time and endanger the health of the human body. Supplementing antioxidant foods is conducive to reducing the production of free radicals or accelerating its removal. For office workers, a cup of tea solves this problem. Because the tea polyphenols in tea are a powerful antioxidant substance that can eliminate free radicals, enhance cell-mediated immunity, and have anti-aging effects. .The production process of black tea destroys most tea polyphenols, and its antioxidant effect is not as good as that of green tea, so green tea is the first choice health drink for the office. In addition, some vitamin preparations with strong antioxidant properties, such as lycopene, are of great significance to maintaining health.

For women, nutrition experts also specifically remind that the human body usually has a gradual decrease in the content of calcium and other inorganic substances in the bones after the age of 30. In order to maintain a slim figure, many women often pick on food or diet, and their dietary structure is unbalanced. The above reasons lead to osteoporosis caused by calcium deficiency. Especially office women, due to work reasons, they have less sunlight and less exercise, which are all unfavorable factors that cause osteoporosis. Therefore, office women should also pay attention to calcium supplementation, drink more dairy products, and supplement foods such as vitamin D-rich sea fish and animal livers, and supplement calcium-enhancing preparations if necessary. In addition, soy products have special nutritional significance for women. Drinking soy milk regularly not only helps the absorption of calcium, but also soy contains "phytoestrogen" - soy isoflavones, which plays an important role in delaying women's aging, maintaining a relaxed mindset, and maintaining physical health.