Regardless of whether you try to achieve an incessant stack of reading for tests, work on homework or just try to read, as a student you are most likely familiar with the long sitting. Here, however, is something that you may not know: the extended session is actually harmful to you and is sometimes referred to as “new smoking”. It is not only uncomfortable; In a way that you may not be aware of, this can affect your health.
Nevertheless, there is a simple solution, so you shouldn’t panic. You don’t have to spend hours in the gym or be a fitness champion. A few basic routes and breaks will be very advantageous. Let us discuss why you move more and how even few modifications could improve your mental and physical condition.
Why harm you too long?
However, studies have shown that longer sitting hours can increase their risk of diabetes, heart disease and even some cancer. This happens when sitting for a long time slows down your body’s metabolism and it makes it more difficult for your muscles to burn fat or convert sugar.
Dr. James Levine, doctor of the Mayo clinic, discusses something that is known as a “sitting disease”, or the health problems that occur due to a longer -seated attitude. And students, we run great danger! Many of us sit most of the day between homework, study and class visit.
Mental health and stress: start to feel better
Sitting for a long time are as terrible for your mind as for your body. Real Study stress exists, so neglecting mental health can tighten all types of problems. According to the study of 2024 Healthy Minds, 34% of students state to learn with moderate or severe anxiety symptoms, which emphasizes the significant psychological challenges of today’s students. School -related stress can accumulate and influence the ability to remain motivated, to concentrate, even get enough sleep.
However, the good news is that movement can also contribute to this! If you move through your learning sessions, you can relax and strengthen your attitude. Your mood can also be improved by a few minutes of easy stretching or getting up.
A few routes or a little walk can help you to feel calmer and more focused, lower and improve your mood. Stretch during a break Feel like you are reset your body and thoughts.
Break up your study sessions
Sitting may be necessary for learning, but it does not have to be continuous. Experts recommend getting up and stretching every 30 to 60 minutes. This not only keeps your body healthier, but also gives your brain an urgently needed break, which means that you can maintain the focus and avoid burnout.
In a study by the American Heart Association, it was found that a short breaks for the whole day can improve its productivity and reduce stress. So you can increase your physical health and your study performance by just getting up a few times during your study meetings.
5 simple routes to combat the fatigue of the study
Let’s get into the practical part now! Here are five simple routes that not only improve their attitude, but also the physical stress due to too long:
1. The neck expansion
You may not notice it, but long hours that have looked down on books or screens can really split your neck and shoulders up. This route makes this tension easier.
How to do it:
- Sit big on your chair.
- Tilt your head gently to your right shoulder and hold on for 15 seconds.
- Slowly return to the starting position and then repeat on the left.
- Make this stretch 2-3 times on each side.
2. Sit the cat cow route
This classic yoga step is ideal for relieving tensions in the back and improving your attitude.
How to do it:
- Sit on your knees with flat feet on the floor and your hands.
- Breathe in while you arch, raise your back, lift your breast and look up (this is the “cow” position).
- Breathe out while circle around your back, put your chin on your chest (this is the “cat” position).
- Repeat 5–10 times.
3. Breast opener stretch
Sitting for long periods of time can cause the chest muscles to exacerbate, which in turn can influence their breathing and attitude. This stretch helps with the chest and shoulders.
How to do it:
- Lift your arms over us and climb your hands behind your head.
- Press the elbows back, the spine neutral to deepen the stretch.
- Hold for 15–30 seconds and then release.
- Repeat 2–3 times.
4. Sit Piriformis expansion
This route works wonders for your lower back and its spine, areas that tend to get stiff when you sit for a long time.
How to do it:
- Sit with one foot on the front of a chair.
- Cross the other leg over the planted.
- Put the shin and thigh of the upper leg.
- Carefully pull it into your opposite shoulder until you feel a deep hip stretching.
- Hold down for 15 seconds and then slowly return to the center. Repeat 2–3 times.
5. Standing forward fold
This is ideal for stretching your knee tendon and the lower back, which can become tight through sitting.
How to do it:
- Get up and slowly bend forward in the waist. Let your arms dangle on the floor.
- Keep your knees slightly bent if necessary and let your head and neck relax.
- Hold for 15 to 30 seconds and then slowly roll to stand.
- Repeat 2–3 times.
Bonus: desk -friendly movement
If you feel like you need more than just distances, you will find a few simple movements that you can do directly at your desk:
- Sit leg increased
- Just sit on the floor with flat feet.
- Close one leg and hold on for a few seconds, then lower it.
- Repeat with the other leg.
- Make 10 repetitions per leg.
- Curtains
- Stand apart with hip -wide feet in front of your chair.
- Slock slowly as if you were sitting in the chair, but stop before you touch it.
- Get up again.
- Make 10–15 repetitions.
Small changes, big results
By including these routes and movements in your routine, you help your body to combat the negative effects of a longer sitting. You will not only feel better, but these breaks will also improve your focus and intellectual clarity – whose long study meetings.
Remember the key is consistency. Set a timer to remember to move every 30 minutes, and soon it will be a second nature. Your back, neck and brain will thank you for it!
Last thoughts
Sitting for hours may feel like part of the college experience, but it is not something that your body should continuously do. So make it a habit of taking breaks, stretching and moving throughout your learning sessions. It doesn’t take much, but it can make the difference in how you feel – and how well you learn!
Regardless of whether you prepare for exams or write papers, these simple routes can help you to stay healthy, focused and be ready to combat everything that comes in your way.
