Sitting for long makes your glute muscles fatty and weak. Let us tell you that most people face these things after work. Know how to prevent it.
Have you joined a job a few months ago? Are you gaining weight after a few months of work? Has the waist of your jeans started getting tight? You must be wondering why such questions are being asked, let us tell you that most people face these things after joining the job. We spend a long time of our day on our office chair. Sitting for a long time increases many problems, especially the fat in the lower part of the body increases a lot. This is also called office chair butt.
Health Shots spoke to Yash Aggarwal, founder and fitness coach of Yash Fitness, to understand this in more detail. So let’s know what the experts have to say on this subject.
First understand what is office chair butt?
“Office chair butt” is a colloquial term that describes changes in the structure and health of the gluteal muscles due to prolonged sitting, particularly in the office.
How prolonged sitting affects glute health and structure
1. This reduces the activation of the glute muscles, which can lead to muscle weakness.
2. Over time, the glutes can become weak due to underuse.
3. Sitting for long periods of time can cause pelvic tilt, which can make the glutes appear flat or less toned.
4. Incorrect sitting posture can cause muscle imbalances, which affect the shape and function of the glutes.
5. Sitting for long periods of time can restrict blood flow to the glutes, causing discomfort and possible muscle stiffness.
6. Sitting still for long periods of time can lead to fat stores around the glutes due to a decreased metabolic rate and low activity levels.
7. Weak glutes can affect body stability, leading to lower back pain and poor posture.
8.Weak glutes can increase the risk of injuries, especially in the lower back and knees.
9. Sitting for long periods of time can reduce flexibility and mobility in the hip area, affecting the quality of movement.
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Know how its effects can be reduced (How to reduce the risk of office chair butt)
1. Keep the body movement going
Stand up and move around every 30-60 minutes to promote blood flow and reduce muscle stiffness. Sitting for long periods of time can increase damage, so take breaks of 5 to 10 minutes.
Also read: These 5 exercises will help you in reducing lower belly fat, first know the reason for this
2. Do stretching exercises
To reduce the effects of prolonged sitting, incorporate stretching exercises for the hip flexors and glutes. Take breaks in between work and stretch your body, especially your legs and back. This increases blood circulation and reduces the risk of office chair butt.
3.Strength Exercise
To strengthen the glute muscles, include exercises such as squats, lunges, and bridges in your routine. Also, use weights or resistance bands to challenge the glutes and tone the muscles.
4. Take care of your sitting posture
Use an ergonomic chair that supports proper posture and reduces stress on the glutes. Adjustable desk: Consider using a standing desk to alternate between sitting and standing throughout the day. This will allow you to move your body and solve the problem of sitting for long periods of time.
Trying out these factors can help your glutes and overall health combat the negative effects of prolonged sitting.
Also read: If you are eating less to lose weight, then know what can be its disadvantages