Vietnam is one of 10 most sedentary countries in the world according to data from United Nation Population Fund – UNFPA. From experts, being sedentary is the reason of increasing the risk of diseases as heart disease, diabetes, obesity and cancers…or memory loss, anxiety, depression…

Many risks are linked to sedentary living – there are ways you can protect your health if your job doesn’t allow you to be active

5  minutes of exercise in your spot

Medical researches show people sitting more than 4 hours per day are 40% higher risk to have chronic diseases and life expectancy reduction than people sitting less than 4 hours.

You are a office worker or do a lot  of sitting work, you should chance your posture, get up, stretch and walk once after sitting 30 minutes to a hour. Just 5 minutes of movement have the great effect to limit the diseases caused by the long hour sitting easily. While watching TV or movies, you can turn, walk, swing or dance simply, which also help benefit for your heart, joints and digestive system.

It should be better to do exercise before going to work in the morning, do at your house or bike for 15 minutes. You should choose to walk instead of using the elevator in office. 

Increase calcium-rich food

Sedentary lifestyle is the “enemy” of bones and joints. This is why you need a diet with a lot of calcium, protein, vitamin B, vitamin C and vitamin E.

Calcium is the main component of bone having in milk, fish, pig’s tail bone, soybeans, spinach… Protein is the essential  nutrient forming ligaments, bones, muscles found in eggs, chicken breast, almonds,… and vitamin B and E have the ability to reduce pain and fatigue. 

Massage to improve digestion

“People want to have long and healthy life are ones who always keep their intestine clean.” Sitting for a long time as the body lacks movement will make bowel movements, stomach weaken and digestive secretion decrease. Eating healthy and massaging abdominal area have a special affect on digestion. 

When walking or sitting, rest your palms against the skin on abdomen, start from the stomach and gentle massage to the navel. Massage in a circle on the abdomen, prior to epigastrium. The duration of doing exercise depends on each person’s time and health.

Massage everyday

Pain and stiffness in the back and vertebrae occur when you are sedentary or sit a lot. At this time, you need a multi-function massager for your whole family to relax after a tired day and to stimulate blood circulation, improve immune system, reduce pain and muscle tension…, prevent risks of health problems caused by work or age.