Sitting for too long is bad for your health. A few days ago, Chinese scholars conducted a study on the harm of sitting for a long time and found that -
Sitting increases the risk of 12 diseases
Light exercise can reduce the risk of 4 diseases
April 28Tianjin Medical University,Fudan University , A study published in the "Lancet" sub-journal "EClinical Medicine" by researchers at Hangzhou Normal University found that compared with people who were sedentary for less than 2 hours a day, sedentary time per day People who took more than 6 hours had a 26.7% increased risk of developing 12 chronic diseases, including: ischemic heart disease, diabetes, chronic obstructive pulmonary disease, asthma, chronic kidney disease, chronic liver disease, thyroid disease, depression, partial Headache, gout, rheumatoid arthritis, diverticulosis.
How long does it take to be sedentary?
Generally speaking, sits more than 5 days a week, more than 8 hours a day, or maintains a sitting position for more than 2 hours at a time, both of which are called "sedentary".
In other words, even if you get up and change positions every 30 minutes, if you sit for more than 40 hours a week, you are considered sedentary!
What are the dangers of sitting for a long time?
Prolonged sitting has the following five major hazards:
First, damage metabolism and induce diabetes. Sitting for a long time leads to a sharp rise in postprandial blood sugar, insulin, insulin, etc., and the body's metabolism slows down, which is easy to induce type 2 diabetes.
Second, to promote blood pressure. Sitting for long periods of time reduces blood flow, which causes muscle blood vessels to constrict and blood pressure to rise.
Third, damage to cardiovascular health. Disorders of blood sugar regulation and elevated blood pressure will further affect cardiovascular and cerebrovascular functions, increasing the risk of cardiovascular and cerebrovascular diseases .
Fourth, cause lumbar muscle strain. Sitting still for a long time, the waist is tense and not relaxed, causing lumbar muscle strain.
Fifth, lead to poor blood circulation in the lower extremities. Sitting for a long time will slow down the blood flow in the abdomen, damage the muscles and blood vessels of the lower limbs, and bring about hidden dangers of diseases such as intestinal dysfunction, hemorrhoids, and prostatitis.
How to remedy after sitting for a long time?
The first is to try to avoid prolonged sitting still. The American Diabetes Association recommends avoiding prolonged sitting for more than 90 minutes. In other words, after sitting for an hour and a half, you can stand up for a walk, or lie down and take a rest.
also need to pay attention to the sitting position. try to keep 3 right angles: the upper and lower legs, the thigh and the torso, the upper arm and the forearm are at right angles, and the eyes are kept parallel to the computer screen; you can also put a cushion on the back of the waist to keep the lower back in a natural C-shaped curve; An ergonomically designed chair is even better, allowing for lower back support when sitting.
If you have the conditions, you can use the method of alternating standing and sitting positions, and change the posture after standing or sitting for one to one and a half hours, which is beneficial to reduce spinal pressure and relieve muscle fatigue. When playing with a mobile phone, you can stand up and continue to play. In theory, you can also stand and play for a while and then continue to sit down and play!
Of course, the above points are not enough, According to WHO clinical recommendations, adults aged 18-64 should participate in 150-200 minutes of moderate-intensity aerobic exercise per week, or It is to participate in high-intensity exercise for about 75 minutes, so as to "offset" some of the negative effects of sitting for a long time on the body.
recommends three sets of training movements
In addition, it is recommended to do a relaxation exercise regularly, and three sets of training movements are recommended.
First, stand against the wall, head and neck against the wall, shoulder waterFlat abduction, elbow flexion, arms slowly moving up and down along the wall, a group of 10 times, 2 to 3 groups a day.
Stretch the quadriceps in the standing position, relieve the tension of the front thigh muscles, maintain normal breathing during the stretching process, do not hold your breath, one set of 15 seconds, 2 to 3 sets a day.
Tiptoe exercises can promote blood return in the lower extremities, 30 times per group, 3 to 5 groups per day.
Source: Popular Science China, Health Times, People's Daily Online Health
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