How many hours a day can you stand on your feet? What to do if you are sitting a lot or standing at work: tips

How many hours a day can you stand on your feet? Read in the article tips on how to reduce the effect of standing work on the health of the body.

AT 21st century more than 80% People are involved in sitting work. Of course, the 8-hour sitting of a person before the monitor affects his health negatively. It can threaten obesity, negatively affects the vessels. It is not without reason that doctors advise moving more.

Read on our website another article on the topic: “I was left without work: what to do, where to turn, how to maintain calm and standard of living, if the income has decreased?”.

But what about the activity in which a person practically does not sit? Is it really as useful as it may seem? In fact, standing work (just like a sedentary) can negatively affect human health. Let's understand this article together. Read further.

The benefits of a standing lifestyle

Many people are confident in the benefits of a standing lifestyle. After all, that sitting for a long time is harmful to health, it is said in almost all sources of the media, the Internet, etc. Here are the pros and cons of standing: standing:

• Positive effect on body weight

Waiters, sellers in supermarkets, couriers and other workers who more than 10 hours a day is carried out in motion, reduce the risk of excess body weight 59%. At the same time, everyone knows that completeness is heart problems, diabetes - and many other unpleasant diseases. However, if a man or woman stands more than 16 hours a day - This is not beneficial, but harm. And the weight loss does not affect.

• Improving mood

Long walking and being in the fresh air make a person more lively and active. He begins to appreciate life and look at it more optimistic. But the position of standing throughout the working day can also cause discomfort. This leads to stress.

• Back pain and joints

Moving is very useful, but in moderation. If a person runs all days, this will negatively affect his body. If a person walks or stands for 5 hours in a row, he needs at least half an hour of passive rest.

• The risk of varicose veins on the legs

The health of the lower extremities also has its own limit. At the risk group of a woman after 40 yearswho ran through all their youth through the office and center of the city in heels. Long standing is also characteristic of hairdressers, sellers, doctors. The same category includes athletes that raise weights. In the latter case, the risk of negative consequences even increases. After all, being on the legs is added an extremely high weight of the shells they raised.

Based on the foregoing, we can conclude that a standing lifestyle is useful, but within reasonable limits. If a person 8-10 hours It does not sit down, this can lead to negative consequences.

What will happen if you stand on your feet for a long time, stand in one place?

It is believed that the longer you cost, the faster the fatigue comes. However, this is the most harmless consequence of a standing lifestyle. In addition to discomfort, a long -term vertical position can cause varicose veins, problems with the spine and joints, as well as vascular diseases. What will happen if you stand on your feet for a long time, stand in one place? Here are a few consequences:

• In addition to fatigue, constantly standing people increases the risk of problems with the lower limbs - Bones, tendons, joints, muscles and ligaments suffer. Conducting a large amount of time on the legs (as well as prolonged sitting) worsens blood supply in the legs. Blood accumulation in the feet or around the ankles is also possible.
• Perhaps the development of flat feet. If a person has a weak muscle tone, and the foot is overloaded due to weights or overweight, then its shape may compact. If a person is in a standing position in narrow and cramped shoes - this is a direct path to flat feet.
• If a woman in high heels is involved in a standing job, then the center of gravity shifts closer to the axis of the body. Thus, the foot tucks inside. That is why it is recommended as a smaller heel as possible. Adult women can wear heels safely for health 3-4 cm. If girls are in a standing position for a long time from 12 to 18 years old, then heel - up to 1.5 cm.

You should not even wear shoes with a flat sole. A fairly large number of people who have to stand at work for a long time choose comfortable shoes. Sports priority - of course, if it does not go against the style of clothing, which dictates the selected profession.

How many hours a day can you stand on your feet?

Based on the words of doctors, everything is individual. A person with sufficient preparation may well stand on his feet in one place for a couple of days. But for a person who does not have a long stay in this position, and 3-4 hours Without the ability to sit down, they will seem to be tortured.

The sentries have their own secret:

• They quietly relax the foot in the boot so that blood does not stagnate, and the muscles do not bother. Some soldiers even manage to sleep standing.

To learn how to stand for a long time, you should study a special complex for stop, hips and calf muscles. The most interesting thing is that the muscles for this purpose need to be trained, mainly in a lying position.

Standing work on the legs and health

Scientists agree that this type of work is harmful at least tens of hours spent in the office chair. In other words, a person has a kind of limit during which he can (without harm to health) be in a particular position. A long load on the legs holding body weight, negatively affects the vessels. Blood stagnates in the limbs if a person does not move. Also, during a long standing work, muscles freeze.

• Sooner or later, a person who stands on his feet every day 10 hours or more, the first "calls" of health problems appear - develops varicose veins.
• He feels pain in his legs and a feeling of fatigue. Towards the end of the day, the legs can swell strongly. At first, swelling can be insignificant, but with experience it becomes quite strong. The feeling of discomfort is also enhanced.

It is worth noting that the category of standing work includes only those professions involved in which a person is motionless. If he moves, the work is no longer considered standing. However, there are benefits from such specialties:

• In such vacancies, the employee burns 2 times more calories - Therefore, he does not threaten excess weight.
• Also, people involved in a standing job live longer. They have a more active life position and are more optimistic.
• However, a standing lifestyle extremely negatively affects the legs and spine. Often it all starts with pain in the legs, and ends with osteochondrosis.

A feeling of gravity from venous stagnation can lead to "Syndrome of heavy legs". Also, the negative consequences of the standing work include:

• Coronary heart disease
• Arthritis, arthrosis
• Subanitary fasciitis
• High blood pressure
• Burns the thumb of the foot
• Complications during pregnancy (if any)
• Rigidity of the muscles of the neck and shoulders
• Chronic cardiovascular diseases
• Bad posture and its consequences
• Problems with knee and feet
• Numerous edema
• Achilles tendon stretching (tendonite)
• Violation of blood circulation in the feet and legs

But what if you have to constantly stand on your feet on duty? Read further.

What to do if you are sitting a lot or standing at work: tips

On the one hand, the conclusion is simple. The position of the body should be alternated. If the work of a person is standing, you need to find time and the opportunity to sit. If, on the contrary, the work is sitting, it is recommended to take short breaks for movement from time to time. It can be both gymnastics and walking within 10-15 minutes. Here are still advice, what to do if you are sitting a lot or standing at work:

• Pregnant During the lunch break, it is recommended to raise legs up at work above the head level.
• If the heel is inevitable, it is desirable that it be lower. Shoes should not squeeze the legs - therefore, narrow -legged shoes are also not recommended. Squeezing foot shoes smaller than necessary, will reduce blood circulation in the limbs. This leads to seizures of the foot - and this is the most harmless consequence.
• If the coating is solid, you can place the rug on it - This will reduce the load on the nails. Compression stockings and socks are recommended. Standing in one place, bend your legs in a knee joint alternately. You can do such an exercise from time to time - to touch the heels of the buttocks (alternately). Thus, you relax quadriceps.
• Doctors also recommend making "eight" - These are the hips in which weight is transferred from foot to foot, stagnation is eliminated. You can do swings, as well as stretching the muscles of the back of the thigh.

With a sedentary work:

• You should periodically change the pose. Getting up, sip and walk - at least a short time. Those who stand and have no right to move, can be advised to transfer body weight from foot to foot.
• If the dress code allows, it is better to choose comfortable shoes without heel, with foot support. You can use orthopedic insoles - because they support fascia, muscles and spine in the correct position.
• Mosque is important - If a person humping his back or sits in an uncomfortable position, he not only tires faster, but also increases the list of his possible diseases. Quite often, the office workers have a neck. It turns out to be tilt of the head forward, so there is a large load on the spine. We can say that with each centimeter of the shift of the head, the load increases 5 kg.
• It is recommended to change the pose every 15 minutes sitting at a computer or a table with papers for a long time sitting at a computer or a table with papers for a long time or a table with papers. - You need to shift from foot to foot and walk. You can put shady balls between the back and the back of the chair - they will hold the lower back and carry out a kind of massage.

ADVICE: It is advisable to move during a lunch break and do charging in cases where the conditions allow this. If you have to sit at the office table 8 and more hours in a row, you can get out of the transport in advance and every day (morning and evening) go through a couple of stops on foot. It will be relevant to refuse the elevator at home and at work.

People who, on the contrary, stand all day, are recommended during a lunch break or in those intervals when there is no work, at least for a short time to sit down to reduce the load on the lower limbs.

In conclusion, I want to say that the human body is arranged in such a way that we cannot be endlessly in the same position. That is why the position of the body should be changed depending on the type of activity. If the work is sitting, you need active hobbies, dynamic leisure. And if the work is standing - a sufficient passive rest. Good luck!

Video: Tips for those who work standing

Video: Standing work - how to help yourself if all day on your feet?

Video: How to get rid of swelling of the legs? How to quickly normalize blood circulation in the legs?

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