Office workers: Don’t subjectively neglect your bone health because of light work
Office workers seem to be “easy” with light daily works, but actually are at risk of many bone and joint problems with silent health risks.
Do you think office work is “easy” because you just sit with your legs crossed and working on your laptop in a cool air-conditioned room, so you rarely get sick? In fact, office workers still face health risks such as stress, eyes, digestion, obesity, bones and joints… In particular, very few people know that the percentage of office workers suffering from osteoarthritis is increasingly high!
The silent risks affecting the health of office workers are not simply aches and pains, but also include the risk of osteoporosis in old age.
Osteoarthritis is common in office workers
The percentage of office workers suffering from osteoarthritis is increasingly high
- Back and neck pains: Sitting in the wrong position is the cause of the back and spine muscles being bent or being “visited” by aches and pains. Sitting for a long time in a position with the face and arms forward will lead to neck pain.
- Cervical spondylosis: The characteristics of sitting a lot cause blood circulation to stagnate, causing degeneration over time due to insufficient nutrition for bones and joints. Cervical spondylosis often has symptoms such as: cervical spine pain, cervical scoliosis, nape and shoulder pain, etc.
- Inflammation of the epicondyle of the elbow joint: Initially, you will feel a dull pain in the elbow joint on the outside. After that, the pain will increase if you perform movements such as sweeping the floor, picking up objects or wringing out the towel, etc.
- Diseases of bones and joints in wrists and fingers: Office workers have to use their hands, especially the wrists and hands often to type or hover. Therefore, the wrist joint often suffers from pain and numbness when it is pressed continuously for a long time.
- Numbness all over the body: The lack of sunlight in the working environment affects the ability to absorb vitamin D and calcium. This condition can cause neuromuscular dysfunction that affects normal posture and pain all over the body.
How to prevent osteoarthritis for office workers
In the past, musculoskeletal diseases were common in the elderly with a high risk of disability. However, modern life makes this group of people increasingly younger and popular among office workers. Therefore, office workers should carefully find ways to avoid these silent risks.
1. Set a proper working posture
To improve and achieve correct sitting posture, you should adjust the height of the chair so that the knees are at the same height or slightly lower than the hips. You can keep your back against the chair or use a cushion to make your back comfortable when leaning against the chair.
Keep your forearms and knees parallel to the floor, calves and knees at a 90-degree angle or slightly more; keeping your feet flat, place them on the floor or the foot of a chair. In order not to create a feeling of strain on your neck, sit up straight and look ahead.
A good posture helps reduce pressure on the shoulder and avoids neck and shoulder pain
2. Healthy physical activities
Instead of sitting continuously for 8 hours a day, after about 30 minutes of work, you can stand up or take advantage of some stretching exercises for your neck, shoulders, arms and legs.
You can arrange an exercise schedule early in the morning or after work to improve bone health. Good sports for joints that include: walking, jogging, cycling, yoga, swimming… Especially, people with osteoarthritis should practice gently and regularly.
3. Good nutrition for bones and joints
Bones and joints also need a healthy diet to stay strong and supple. Office workers should focus on eating on time, avoiding eating that can cause adverse effects on digestion, and at the same time, do not forget to provide good nutrients for bones such as Calcium, Glucosamin, vitamin C-D-E-K2 …
Bones and joints also need a healthy diet to stay strong and supple
In addition to daily foods, office workers can supplement with Nutricare Bone milk, which has enough nutrients that are good for bones and convenient for office workers. This is a nutritional solution to help strengthen bones and joints, and prevent osteoporosis in old age.
Nutricare Bone milk is rich in calcium, vitamin D and vitamin K2 to help transport and increase the density of calcium attached to the skeleton, making bones stronger. The product is sweet and low in fat, so it will dispel the worries of gaining weight when drinking milk. Especially, the product also has Collagen and Glucosamine to help reduce joint pain, increase mobility and flexibility of joint cartilage. According to the recommendations of Nutricare experts, office workers can drink 2-3 glasses of Nutricare Bone milk per day to take care of bone health.
Nutricare Bone is a nutritional solution to help strengthen bones and joints, and prevent osteoporosis
With a nourishing formula that is researched to suit the health of Vietnamese people, Nutricare Bone milk helps office workers prevent common bone and joint diseases. Do not think that the office work is “light” so you can subjectively neglect your health, especially bone and joint health. Love your body and invest in your health, it will help you reap a lot of success!!
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