{"id":5027,"date":"2022-04-02T16:03:46","date_gmt":"2022-04-02T16:03:46","guid":{"rendered":"http:\/\/endocrinolo.gy\/?p=5027"},"modified":"2025-06-05T09:00:14","modified_gmt":"2025-06-05T09:00:14","slug":"%e1%83%a4%e1%83%98%e1%83%96%e1%83%98%e1%83%99%e1%83%a3%e1%83%a0%e1%83%98-%e1%83%90%e1%83%a5%e1%83%a2%e1%83%98%e1%83%95%e1%83%9d%e1%83%91%e1%83%90-%e1%83%9b%e1%83%af%e1%83%93%e1%83%9d%e1%83%9b%e1%83%90","status":"publish","type":"post","link":"https:\/\/endocrinolo.gy\/en\/2022\/04\/02\/%e1%83%a4%e1%83%98%e1%83%96%e1%83%98%e1%83%99%e1%83%a3%e1%83%a0%e1%83%98-%e1%83%90%e1%83%a5%e1%83%a2%e1%83%98%e1%83%95%e1%83%9d%e1%83%91%e1%83%90-%e1%83%9b%e1%83%af%e1%83%93%e1%83%9d%e1%83%9b%e1%83%90\/","title":{"rendered":"HOW TO STAY ACTIVE AT A DESK JOB"},"content":{"rendered":"<h4 class=\"wp-block-heading\" style=\"font-size:16px\"><strong>HEALTH RISKS ASSOCIATED WITH LONGTIME SITTING<\/strong> <\/h4>\n\n\n\n<p style=\"font-size:16px\">Human's body is created for moving. Moving is what people were doing at most of their daytime during many decades. <\/p>\n\n\n\n<p style=\"font-size:16px\">\u10d7\u10d0\u10dc\u10d0\u10db\u10d4\u10d3\u10e0\u10dd\u10d5\u10d4 \u10e2\u10d4\u10e5\u10dc\u10dd\u10da\u10dd\u10d2\u10d8\u10d4\u10d1\u10db\u10d0 \u10d9\u10d8 (\u10d0\u10d5\u10e2\u10dd\u10db\u10dd\u10d1\u10d8\u10da\u10d8, \u10e2\u10d4\u10da\u10d4\u10d5\u10d8\u10d6\u10dd\u10e0\u10d8, \u10d9\u10dd\u10db\u10de\u10d8\u10e3\u10e2\u10d4\u10e0\u10d8 \u10d3\u10d0 \u10e1\u10ee\u10d5.) \u10d2\u10d0\u10db\u10dd\u10d8\u10ec\u10d5\u10d8\u10d0 \u10d8\u10e1, \u10e0\u10dd\u10db \u10d3\u10e6\u10d4\u10e1 \u10e7\u10d5\u10d4\u10da\u10d0 \u10d0\u10e1\u10d0\u10d9\u10d8\u10e1 \u10d0\u10d3\u10d0\u10db\u10d8\u10d0\u10dc\u10d8 \u10d3\u10e6\u10d8\u10e1 \u10e3\u10db\u10d4\u10e2\u10d4\u10e1 \u10dc\u10d0\u10ec\u10d8\u10da\u10e1 \u10d5\u10d0\u10e2\u10d0\u10e0\u10d4\u10d1\u10d7 \u10db\u10ef\u10d3\u10dd\u10db\u10d0\u10e0\u10d4 \u10de\u10dd\u10d6\u10d8\u10ea\u10d8\u10d0\u10e8\u10d8.<\/p>\n\n\n\n<p style=\"font-size:16px\">Meanwhile, sitting for a long time due to any reason: working, driving, watching TV, can be very harmful for our health.<\/p>\n\n\n\n<p style=\"font-size:16px\">In particular, health risks for those who is sitting more than 8 hours a day is similar to the risks related to obesity and smoking.<\/p>\n\n\n\n<p style=\"font-size:16px\">Here is the list of related health conditions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:16px\">Obesity<\/li>\n\n\n\n<li style=\"font-size:16px\">high blood pressure<\/li>\n\n\n\n<li style=\"font-size:16px\">high blood sugar<\/li>\n\n\n\n<li style=\"font-size:16px\">excess fat accumulation around the waist<\/li>\n\n\n\n<li style=\"font-size:16px\">increase of cholesterol level<\/li>\n\n\n\n<li style=\"font-size:16px\">metabolic syndrome<\/li>\n\n\n\n<li style=\"font-size:16px\">increased mortality from cardiovascular diseases and cancer<\/li>\n\n\n\n<li style=\"font-size:16px\">injury of spine discs<\/li>\n\n\n\n<li style=\"font-size:16px\">limb numbness<\/li>\n\n\n\n<li style=\"font-size:16px\">weakened muscles<\/li>\n\n\n\n<li style=\"font-size:16px\">neck and arm pain<\/li>\n<\/ul>\n\n\n\n<p style=\"font-size:16px\">All these conditions are called \"sitting disease\", although it hasn't been qualified as diagnostic disease yet.<\/p>\n\n\n\n<p style=\"font-size:16px\">In addition, the position of the head while using smartphones causes the increase of the head mass 5 to 6 times, which creates additional pressure for the neck and back muscles.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:16px\"><strong>HOW CAN WE LOVER THE HARMFUL EFFECTS OF LONG SITTING<\/strong><\/h4>\n\n\n\n<p style=\"font-size:16px\">The main recommendation is to <strong>STAND UP<\/strong>.<\/p>\n\n\n\n<p style=\"font-size:16px\">Being physically active at the end of the day after long sitting period doesn't decrease its negative impact on the body. So the sitting period must be decreased itself.<\/p>\n\n\n\n<p style=\"font-size:16px\">The first step can be just standing instead of sitting when the situation at the office is suitable.  <\/p>\n\n\n\n<p style=\"font-size:16px\">While sitting the body uses much less energy than in the standing state, because many muscles of the lower back and legs are working for maintain the body at standing position.<\/p>\n\n\n\n<p style=\"font-size:16px\">According to one of the researches, the person who is sitting preserves 352 calories in every 2 hours.<\/p>\n\n\n\n<p style=\"font-size:16px\">Here is what you can do:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:16px\">stand up while talking on the phone or watching TV<\/li>\n\n\n\n<li style=\"font-size:16px\">use any possible situation to stand up and to make steps<\/li>\n\n\n\n<li style=\"font-size:16px\">overall, after every <strong>20 minutes<\/strong> of sitting, stand up for <strong>8 minutes<\/strong> and after that walk for<strong> 2 minutes<\/strong> . <\/li>\n\n\n\n<li style=\"font-size:16px\">if it is possible you can make some stretching exercises in both sitting and standing positions<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"466\" height=\"282\" src=\"http:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/03\/exersizes.png\" alt=\"\u10db\u10ef\u10d3\u10dd\u10db\u10d0\u10e0\u10d4\" class=\"wp-image-5114\" style=\"width:843px;height:510px\" srcset=\"https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/03\/exersizes.png 466w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/03\/exersizes-300x182.png 300w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/03\/exersizes-18x12.png 18w\" sizes=\"auto, (max-width: 466px) 100vw, 466px\" \/><figcaption class=\"wp-element-caption\">Image: Some examples of easy exercises at the office<\/figcaption><\/figure>\n\n\n\n<p style=\"font-size:16px\">Being physically active enough helps not only staying healthy, also it increases the satiety with work, balancing between personal life and work and helps to avoid burnout from working. These facts can be motivational for employers to create more active environment at the offices.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:16px\"><strong>INCREASE PHYSICAL ACTIVITY OUT OF THE OFFICE<\/strong><\/h4>\n\n\n\n<p style=\"font-size:16px\">Take a walk to the office at least for a short distance.<\/p>\n\n\n\n<p style=\"font-size:16px\">Use stairs instead of lift cabin.<\/p>\n\n\n\n<p style=\"font-size:16px\">Put on the comfortable clothes and shoes to make it easy walking.<\/p>\n\n\n\n<p style=\"font-size:16px\">Use the applications which count steps. Create some challenges with coworkers and competitions in physical activities.<\/p>\n\n\n\n<p><em>Related Poster:<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"779\" height=\"1024\" src=\"http:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/\u10e4\u10d8\u10d6\u10d8\u10d9\u10e3\u10e0\u10d8-\u10d0\u10e5\u10e2\u10d8\u10d5\u10dd\u10d1\u10d0-779x1024.gif\" alt=\"\u10db\u10ef\u10d3\u10dd\u10db\u10d0\u10e0\u10d4\" class=\"wp-image-5164\" srcset=\"https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/\u10e4\u10d8\u10d6\u10d8\u10d9\u10e3\u10e0\u10d8-\u10d0\u10e5\u10e2\u10d8\u10d5\u10dd\u10d1\u10d0-779x1024.gif 779w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/\u10e4\u10d8\u10d6\u10d8\u10d9\u10e3\u10e0\u10d8-\u10d0\u10e5\u10e2\u10d8\u10d5\u10dd\u10d1\u10d0-228x300.gif 228w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/\u10e4\u10d8\u10d6\u10d8\u10d9\u10e3\u10e0\u10d8-\u10d0\u10e5\u10e2\u10d8\u10d5\u10dd\u10d1\u10d0-768x1010.gif 768w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/\u10e4\u10d8\u10d6\u10d8\u10d9\u10e3\u10e0\u10d8-\u10d0\u10e5\u10e2\u10d8\u10d5\u10dd\u10d1\u10d0-9x12.gif 9w\" sizes=\"auto, (max-width: 779px) 100vw, 779px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p style=\"font-size:16px\"><em>Author: Elga Giorgadze (MD of Endocrinology)<\/em><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link has-luminous-vivid-amber-color has-text-color wp-element-button\" href=\"https:\/\/online.endocrinolo.gy\/1178-2\/\" style=\"border-radius:12px\">CONSULTATION<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity is-style-default\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><a href=\"http:\/\/endocrinolo.gy\/en\/2021\/03\/07\/%e1%83%ab%e1%83%98%e1%83%9a%e1%83%98-%e1%83%93%e1%83%90-%e1%83%b0%e1%83%9d%e1%83%a0%e1%83%9b%e1%83%9d%e1%83%9c%e1%83%a3%e1%83%9a%e1%83%98-%e1%83%91%e1%83%90%e1%83%9a%e1%83%90%e1%83%9c%e1%83%a1\/\"><img loading=\"lazy\" decoding=\"async\" width=\"782\" height=\"490\" src=\"http:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sleep4-edited.jpg\" alt=\"\u10eb\u10d8\u10da\u10d8 \u10d3\u10d0 \u10f0\u10dd\u10e0\u10db\u10dd\u10dc\u10e3\u10da\u10d8 \u10d1\u10d0\u10da\u10d0\u10dc\u10e1\u10d8\" class=\"wp-image-5160\" srcset=\"https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sleep4-edited.jpg 782w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sleep4-edited-300x188.jpg 300w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sleep4-edited-768x481.jpg 768w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sleep4-edited-18x12.jpg 18w\" sizes=\"auto, (max-width: 782px) 100vw, 782px\" \/><\/a><figcaption class=\"wp-element-caption\"><a href=\"http:\/\/endocrinolo.gy\/en\/2021\/03\/07\/%e1%83%ab%e1%83%98%e1%83%9a%e1%83%98-%e1%83%93%e1%83%90-%e1%83%b0%e1%83%9d%e1%83%a0%e1%83%9b%e1%83%9d%e1%83%9c%e1%83%a3%e1%83%9a%e1%83%98-%e1%83%91%e1%83%90%e1%83%9a%e1%83%90%e1%83%9c%e1%83%a1\/\">SLEEP AND HORMONE BALANCE<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><a href=\"http:\/\/endocrinolo.gy\/en\/2021\/03\/27\/%e1%83%a0%e1%83%90-%e1%83%90%e1%83%a0%e1%83%98%e1%83%a1-%e1%83%98%e1%83%9c%e1%83%a1%e1%83%a3%e1%83%9a%e1%83%98%e1%83%9c%e1%83%a0%e1%83%94%e1%83%96%e1%83%98%e1%83%a1%e1%83%a2%e1%83%94%e1%83%9c%e1%83%a2\/\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"479\" src=\"http:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/een_op_de_drie_diabetes_type_2_patienten_verandert_de_leefstijl_niet_beel-810x480-1-edited.jpg\" alt=\"\u10d8\u10dc\u10e1\u10e3\u10da\u10d8\u10dc\u10e0\u10d4\u10d6\u10d8\u10e1\u10e2\u10d4\u10dc\u10e2\u10dd\u10d1\u10d0\" class=\"wp-image-5161\" srcset=\"https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/een_op_de_drie_diabetes_type_2_patienten_verandert_de_leefstijl_niet_beel-810x480-1-edited.jpg 765w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/een_op_de_drie_diabetes_type_2_patienten_verandert_de_leefstijl_niet_beel-810x480-1-edited-300x188.jpg 300w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/een_op_de_drie_diabetes_type_2_patienten_verandert_de_leefstijl_niet_beel-810x480-1-edited-18x12.jpg 18w\" sizes=\"auto, (max-width: 765px) 100vw, 765px\" \/><\/a><figcaption class=\"wp-element-caption\"><a href=\"http:\/\/endocrinolo.gy\/en\/2021\/03\/27\/%e1%83%a0%e1%83%90-%e1%83%90%e1%83%a0%e1%83%98%e1%83%a1-%e1%83%98%e1%83%9c%e1%83%a1%e1%83%a3%e1%83%9a%e1%83%98%e1%83%9c%e1%83%a0%e1%83%94%e1%83%96%e1%83%98%e1%83%a1%e1%83%a2%e1%83%94%e1%83%9c%e1%83%a2\/\">WHAT IS INSULIN RESISTANCE<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><a href=\"http:\/\/endocrinolo.gy\/en\/2021\/07\/23\/%e1%83%a8%e1%83%90%e1%83%a5%e1%83%90%e1%83%a0%e1%83%98-%e1%83%97%e1%83%90%e1%83%a4%e1%83%9a%e1%83%98-%e1%83%93%e1%83%90-%e1%83%a8%e1%83%90%e1%83%a5%e1%83%a0%e1%83%98%e1%83%a1-%e1%83%a8%e1%83%94\/\"><img loading=\"lazy\" decoding=\"async\" width=\"609\" height=\"381\" src=\"http:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sugar111-edited.jpg\" alt=\"\" class=\"wp-image-5162\" srcset=\"https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sugar111-edited.jpg 609w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sugar111-edited-300x188.jpg 300w, https:\/\/endocrinolo.gy\/wp-content\/uploads\/2022\/04\/sugar111-edited-18x12.jpg 18w\" sizes=\"auto, (max-width: 609px) 100vw, 609px\" \/><\/a><figcaption class=\"wp-element-caption\"><a href=\"http:\/\/endocrinolo.gy\/en\/2021\/07\/23\/%e1%83%a8%e1%83%90%e1%83%a5%e1%83%90%e1%83%a0%e1%83%98-%e1%83%97%e1%83%90%e1%83%a4%e1%83%9a%e1%83%98-%e1%83%93%e1%83%90-%e1%83%a8%e1%83%90%e1%83%a5%e1%83%a0%e1%83%98%e1%83%a1-%e1%83%a8%e1%83%94\/\">SUGAR, HONEY AND SUGAR SUBSTITUTES<\/a><\/figcaption><\/figure>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u10ee\u10d0\u10dc\u10d2\u10e0\u10eb\u10da\u10d8\u10d5 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