Office work and adjustment of strength training

The sedentary lifestyle is one of the risky behaviors, and more and more often it is put even before smoking or drinking alcohol. Long-term sitting is a problem in all developed countries, and it is alarming that the time spent in this position is constantly growing. Office work is very conducive to deepening bad habits, so if you work in this position – put physical activity and appropriate strength exercises into your life. How to do it, you’ll learn below!

  1. Physical activity. Your body does not suffer from immobility. Long-term sitting is not normal for us. Movement is a natural human need, it accompanies us throughout life, beneficial to all body systems. Man requires physical activity as much as air or food. In childhood, movement is an important factor determining the comprehensive development of the body and shaping the correct posture of the body, ensures the development of motor features and the acquisition of skills necessary for proper functioning.

That is why the hunger for movement in children is an expression of subconscious care for their own development. Properly selected and dosed physical activity corrects posture defects, increases immunity and develops healthy habits. In adult life, it counteracts the effects of the mental and physical load of the body, prevents deformation, allows to maintain a correct posture and influences the development of physical fitness. Very important is also in the recent period, which is irreversible and inevitable aging. Through physical activity, one can significantly slow down the senile processes, and consequently, prolong youth and maintain its full fitness for a very long time. We should understand that physical activity is a healthy condition. The movement is able to replace any drug, but no drug can replace the movement.

Here you can read: Warm up and muscles mobilization


  1. Negative effects of sedentary work. Long-term sitting is not recommended and in itself causes many unpleasant consequences – to make matters worse, we adopt a bad position that intensifies unwanted effects. The mass of the human body is made up of 40% of muscle, which is the main center of metabolism. Lack of exercise causes a decrease in overall muscle mass, and thus, a reduction in physical fitness.

Threats resulting from prolonged sitting in a sitting position

Too long sitting in a sitting position negatively affects the internal limbs, causes heart disease or pancreatic disorders.

During the sitting, the muscles burn low calories, and excess of them causes overweight, the blood flows slowly, making it easier to clog the veins with fat cells. This contributes to high blood pressure and high cholesterol.

Inactive muscle cells do not respond adequately to insulin, which increases its production, often leads to diabetes, diabetic diseases and an increased risk of cancer.

The sedentary lifestyle may also cause muscle dysfunction – stretching the muscles of the upper part of the back, – contracture of the chest muscles and the ilio-lumbar muscles, – weakening of the abdominal and pelvic muscles, stabilizing the posture of the body.

Sitting and taking a bad position does not require gluteal muscles or stomach to be active – they get used to it and remain motionless. This significantly worsens stability and dynamic movements. Contraction of the chest muscles and the ilio-lumbar muscles affect the development of abnormal posture habits. Poor pelvic positioning affects the position of the entire spine.

OtherIn recent times cases of osteoporosis due to lack of physical activity have been more frequently reported. Physical effort, such as running or team games, stimulates lower limbs, which become stronger. Reduced blood flow also adversely affects our brain – our reactions weaken, we become also more dull.


  1. Seating and strength training While planning strength training, the muscular disproportions arising from the seat loss should be taken into account. The focus should be on stretching contraction muscles and strengthening weakened ones.

Exemplary exercises strengthening the stretched back muscles of the thoracic segment

– T-raise

– pulling the rod wide with the neck –

rowing the dumbbell in the kneel supported on the bench

– rowing the dumbbells on the basis of a slanting bench

– pulling on the bar with the plate

– rowing barbell torso fall

– face pull

Exemplary exercises strengthening little active gluteal muscles and two-headed hip-hip lifting with a barbell (hip thrust) – deadlift on straight legs – dead sumo train – deadlift on one leg – squat at the back with a barbell; – corners, – Bulgarian squat, – legs are turned off to the side with a rope of the lower lift, – legs bending on a gym ball.

Stabilization exercises – forearms on the forearms – supports on the forearm sideways – alternating hand and leg raises in the support leg – alternating hand and leg raises in the front support – alternating rowing with dumbbells in the front of the renegate row – transferring the end of the barbell on the sides (landmine twist).

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