# Greetings💖 **السلام و علیکم**

I hope the best for you. Today I am here to share something healthy and motivational with you. We as Muslims belives "حرکت میں برکت ہے" And Individuals who sit in front of their computers for lengthy periods and work continually are not uncommon. A variety of health problems may emerge. As a result, chronic diseases such as obesity to joint troubles, particularly in the back and neck, affect general strength and mobility. A sedentary lifestyle, doctors say, can result in a worse quality of life, higher risk of illness and mortality, regardless of whether or not the pandemic is responsible for these effects. ![image.png](https://cdn.steemitimages.com/DQmf21WteFm2WdrSyspdnbbaDbR3GMa4XfuDbNDL2gvx4r6/image.png) _source **Inactivity is the opposed state of activity.** According to the Heart Research Institute, adults should engage in at least 150 hours of moderate to vigorous physical activity or 75 hours of intense physical activity each week, as well as two or more days of muscle-building activities per week (HRI). If someone does not regularly engage in the recommended level of physical exercise, they are classified as "inactive." ![image.png](https://cdn.steemitimages.com/DQmbbA8fPJNZi34qTsGa3T2p8wKhctidjndiSA1yFP1Sfqz/image.png) _source # What exactly is the big deal? According to the Human Resources Institute, maintaining a straight posture while standing or sitting increases the body's efficiency and processes, such as the heart and circulatory system. On the other hand, lack of physical exercise causes a drop in calorie expenditure, increasing the likelihood of gaining weight ![image.png](https://cdn.steemitimages.com/DQmVVkdBFrtWey7uFD3DrNdmemyNJ2mm2tHLigqGTSthVu7/image.png) _source A sedentary lifestyle, characterized by excessive screen time, binge eating, and immobility, increases your chance of developing chronic illnesses like heart disease and obesity. Additionally, it raises your chance of getting cancer, colon illness, and other disorders connected with inflammation in the body, among other things. Specifically, according to Dr. Rakesh Nair of Zen Multispeciality Hospital in Chembur, obesity can cause sleep apnea, joint discomfort, and even a stroke due to the increased health concerns associated with being overweight. ![image.png](https://cdn.steemitimages.com/DQmXKTeo5LynwKbTnsoD7J71dZHnzDh1RiWAPAd9tm1P4z8/image.png) _source According to the World Health Organization, sedentary behavior is one of the most severe and under-addressed public health concerns facing society today (WHO). Individuals from both developed and underdeveloped nations are included in this exhibition. It is estimated that two-thirds of children and adolescents are insufficiently active, which has significant long-term repercussions for their well-being and health. Aside from that, experts feel that living a sedentary lifestyle is harmful to the bones and spine of the body. If you do not engage in physical activity, your muscle strength and endurance will decline. An individual can develop osteoporosis if their bone mineral density is low and their bones are brittle. In other words, leading a sedentary lifestyle increases your risk of developing back and neck problems by stiffening and weakening your spine, resulting in neck stiffness and other symptoms. Back pain, stiffness, and discomfort can come from sitting for extended periods. According to Dr. Nair, because of the tension on your muscles, back discs, and neck, you may feel discomfort even while resting or sitting down. ![image.png](https://cdn.steemitimages.com/DQmUvcD97KLJYcjZvv8oP6e6VJ5T8pdBoYtiuGnjwdKLUU4/image.png) _source Doctor Shubhang Aggarwal, the NHS Hospital in Jalandhar, explains that the bone absorbs negatively charged calcium when muscles apply force. Even though you ingest large quantities of calcium, you may have fallen due to weakened muscles. Individuals who are sedentary can acquire osteoporosis. If your job requires you to sit for long periods with little breaks and you do not engage in regular physical activity to strengthen your muscles and keep your heart in good shape, your spine may suffer as a result. Disc degeneration, a stiff spine, and painful shoulders, according to Dr. Aggarwal, are all genuine dangers linked with cervical spondylitis. Slouching is not a brilliant idea since it puts unnecessary strain on the ligaments and discs of the spinal column. In some instances, this might result in a bulging disc and further spine injury. ![image.png](https://cdn.steemitimages.com/DQmbRP7r43E1nKhP2Rk2FW5BMqP2qrCZ7uSkRpkdfdzFPuy/image.png) _source Inactivity has a detrimental impact on a person's whole health, not just their physical well-being, which is valid for both children and adults. Extreme inactivity, poor sleep, and hectic schedules can result in feelings of stress, worry, wrath and sadness, and impatience and irritability. The deterioration in cognitive health, according to Dr. Nair, leads to depression and forgetfulness in the individual. # What are some of your other options? Anyone who is suffering back or neck discomfort or fatigue should contact an orthopedic specialist right once. ![image.png](https://cdn.steemitimages.com/DQmaeKqE5xX5qYhCY5dLMSEyr2uWfyWwCu7wXz4sSmZfbpj/image.png) _source # What measures can you take to protect your long-term health? As preventative interventions, the World Health Organization recommends 30 minutes of moderate physical activity every day, stopping smoking, and eating a well-balanced diet. It's easy to keep an active lifestyle by climbing stairs, doing domestic chores, and taking frequent breaks to stretch or walkabout. Dr. Nair also suggests that you practice meditation to help you manage your stress. Additionally, you could consider using a stand-up desk to encourage proper blood circulation in your body. **It is possible to keep these concerns at bay by using ergonomics in the workplace.** Keeping your back straight and supported with a cushion or bolster is recommended if you must sit for lengthy periods. ![image.png](https://cdn.steemitimages.com/DQmUZffeX9nr5JikBD9Cg8DM8w5GBijVhcAEfkvxKaY2iao/image.png) _source Ensure that the top of the screen is level with your eyes when using a computer or other electronic device. An incline made from two back registers can alter the writing angle on paper while looking down by roughly 45 degrees. Dr. Aggarwal recommends that if you spend a lot of time hunching your neck and looking down, you should consider making even a minor adjustment to your posture to avoid cervical spondylitis. It also works with mobile devices, which is another advantage. You were stretching your neck, even if it's only for a few minutes, maybe quite helpful. To sit correctly, you must keep your back straight and your head gently cocked to one side, with your ear pointed toward one of your shoulders and your head gently cocked back to the other. Regardless of whether you are traveling forward or backward, the strategy remains the same. Check to see whether you can feel the stretch, and then repeat it five times a week for five minutes each time you do it. When you're working, keep your posture upright and avoid slouching your shoulders. ![image.png](https://cdn.steemitimages.com/DQmbarnrFhzGnLd2BX4UJMera3URZEcrASGyBN7XyGX7TV2/image.png) _source is difficult to overestimate the significance of physical extension. Stretch your legs and arms at least once each hour while at work to keep your body moving. Stretch your hip flexors for five minutes each evening or morning at your leisure at home. Whenever feasible, get up and take a two-minute walk around the block every hour or so. ![image.png](https://cdn.steemitimages.com/DQmbUcEtLRBTfu7u3W4p8z5smyRr1873K5PWMXL7AcXuiEg/image.png) _source Even if you spend a few minutes a day doing yoga, the results are incredible. Your physical and emotional well-being are both safeguarded by it. ![image.png](https://cdn.steemitimages.com/DQmcohc5mG8hz2SXC4yNmA56D1P4GRza6vgJ6beXTJZTw4f/image.png) _source Make sure you're getting enough sleep by checking your sleep log. ![image.png](https://cdn.steemitimages.com/DQmbxr65RQeoAKWTd9U8S8rewwN1pocqrakmERhvYzH18Hb/image.png) _source I hope you all get very well.

**Have a nice day everyone!** 😊 ### Regards: @ushnahussain **Thank You 💖** ![pexels-cottonbro-3826675.jpg](https://cdn.steemitimages.com/DQmS9eNCo5NvgeK866zucwipj7ALp33YoGWx1jcxB3zb32W/pexels-cottonbro-3826675.jpg) _source