INTRODUCTION

Ever since the Covid-19 Pandemic came into existence, we have all been stuck at our homes. Credit goes to the extended lockdown after lockdown. It is something we cannot help and cannot run away from. Physical inactivity is one of the major problems we were facing. But the COVID-19 pandemic has only made it worse.

Being stuck at home means you have to spend your working hours in the house. Working hours in the house means you have to sit in one place for hours together. Usually, it is someplace where you can get your privacy to communicate with your clients.

At our homes, we don’t usually appreciate the concept of ‘office chair’. It’s something found in the offices, right? So, we grab onto any chair we can, be it a dining table, study table, or sofa chair. You cannot sit on these chairs for long. These chairs do not suit your neck, back, and body posture. But if you do plan to sit for long hours on these chairs, then you are inviting troubles like back pain, neck pain, and more.

You must exercise and do some stretching, then. For these chairs, sofas, and the rest of the furniture should not cause havoc on your body’s skeleton.

Problems of Physical Inactivity

Lockdown has made us lazy. Even the slightest work of getting up from your seat to get something sounds so tedious and unwanted. The whole world is battling a dreadful disease. So, regular physical activity is a must. It is one of the most essential things you can do to save yourself from the disease. Let’s understand the problems that can happen if you neglect physical activity. And, concentrate on laziness, physical inactivity, and non-accomplishments.

A.   Cardiovascular Risk

Your calf muscles have a name, ‘peripheral heart’. A heart away from the heart. When your body becomes a slave of inactivity, your calf muscles fail to send blood to your heart. If your heart doesn’t get the blood it needs, then how will it take care of the rest of your body organs? Physical inactivity is saying yes to-

• Raised blood pressure
• Raised cholesterol
• Coronary artery disease
• Myocardial infarction (heart attack)
• Acute coronary syndrome

B.   Type 2 Diabetes Mellitus

When you introduce the regular activity in your regimen, your insulin sensitivity improves. This, in turn, reduces blood glucose levels, and blood fat levels. Both of these prevent you from contracting type 2 diabetes mellitus.  You know the expression, “the more you stay on the sofa, the more you look like a pumpkin”? In this case, “the more you are slothful, the more you look like a diabetic”.

C.   Metabolic Syndrome

Metabolic syndrome is a collection of adipose tissue on your waist. Coupled with high blood pressure, high cholesterol levels, and high blood sugar levels. All in all, if you don’t say yes to physical activity, then you are disturbing your metabolism.

D.   High Workload

You cannot avoid some things in your life. They are present. To remind you to either become active or succumb to various diseases and disorders. Out of which, one is a high workload. There’s always going to more work than you can handle. The more you work, the more you stay in the same posture. Do you want your back to suffer from bad posture-related diseases like neck pain and back pain? If not, then once in a while you need to take breaks.

E.   Same Sitting Posture

The second causative factor being sitting in the same posture for long. You get so busy working from home, that you forget your posture. And, your thigh muscles, calf muscles, and shoulder muscles start to ache after some time.

What are the benefits of physical activity?

A.    Brain

 For starters, physical activity can improve your brain function, memory, and thinking ability. It boils down to raised heart rate. Which in turn, promotes oxygenated blood flow to your brain. There is a hormonal secretion that leads to the growth of brain cells. Hence, causing an increase in mental function.

B.   Lungs

Physical activity has a huge impact on two organs of your body, the heart, and the lungs. Physical activity makes your muscles strong. So, it causes a reduction in oxygen demand. The muscles produce less carbon dioxide. This way, your lungs strengthen over time.

C.   Muscles, Bones, and Joints

As you grow old, your muscles become thin and lose their functions. Leaving you with injuries and disabilities. If you practice physical activity, it will help your muscles release hormones. These hormones lead to the absorption of amino acids. It helps in the growth of muscles and reduces their breakdown. Physical activity helps in building bone density. Which, in turn, prevents osteoporosis in later life. 

Types of physical activity:

A.   Heavy Exercise

1. Running
2. Skipping rope.
3. Basketball
4. Football
5. Continuous swimming.

B.   Moderate Exercise

1. Tennis doubles.
2. Cycling for enjoyment.
3. Swimming for enjoyment.
4. Brisk walking (more than 5 km/hr)
5. Line dancing or step dancing.

 C.   Mild Exercise

1. Yoga
2. Walking for enjoyment.
3. Dancing for enjoyment.
4. Aqua aerobics.
5. Tai chi. 

How to tackle physical inactivity related problems?

A.   Stand-up Desk.

This will help you avoid body posture related-pain. All in all, help you avoid sitting for too long at the same posture. It lowers your risk of weight gain and obesity. Helps you improve your mood, keep you motivated to work, and gain energy to do other activities.

B.    Body Posture.

Exercises to improve your body posture:

A.    Forward Fold:

1. Stand straight.
2. Bend your back forward.
3. Try to touch your feet.
4. Stay in that pose for 1 minute.
5. Keep stretching your back at the hips.

B.    Cat Cow:

1. Come on all fours.
2. Look down to take the cat pose.
3. Look up to take the cow pose.
4. Repeat.
5. Keep stretching your back.

C.    Chest Opener:

1. Stand.
2. Pull your hands back from the shoulders.
3. Repeat.
4. Keep stretching your shoulders.

 D.    Glute Squeezes:

1. Lie on your back.
2. Fold your legs.
3. Bring your feet closer to your hips.
4. Repeat.
5. Keep stretching your knees.

CONCLUSION

Work is not going to stop. To not let it affect your body posture, you need to take regular breaks from work and sitting. Make sure you are fit enough to complete your tasks. Not only that but also meet your deadlines and meet the demands of your clients.