Don’t “sit” to wait for illness. “Sedentary people” should move.

Don’t “sit” to wait for illness. “Sedentary people” should move.

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“Sitting for long periods of time is harmful to the body,” many people have heard this saying. The World Health Organization has long listed prolonged sitting as one of the ten leading causes of death. The harm of sitting is second only to smoking. But many people don’t understand, how long is sedentary? How to reduce the harm caused by sitting for long periods of time? Gao Ling, a health management expert in this city, reminded that sitting for a long time will indeed increase the risk of disease, and the harm caused to the body by sitting for a long time can be reduced by “one reduction and one increase”.

Sedentary behavior is defined as “any awake behavior characterized by an energy expenditure of ≤1.5 METs (metabolic equivalents) while sitting or reclining.” Generally speaking, sitting for more than 5 days a week for more than 8 hours a day, or maintaining a sitting position for more than 2 hours at a time, both situations are called “sedentary”. Common sedentary behaviors include postures while working and studying, as well as watching TV, using computers, driving, reading, writing, playing board and card games, etc. Behaviors such as lying down for a long time playing with mobile phones, lying down and reading a book, etc., have a low metabolism and are also considered sedentary. For the elderly, prolonged sitting is more harmful to muscle strength, body balance, endurance, etc. In severe cases, it may even cause functional loss.

More and more studies have found that prolonged sitting is closely related to human health, with the following main hazards:

Musculoskeletal diseases: When sitting for long periods of time, the human body maintains one posture for a long time, which can easily cause muscle stiffness and incorrect stress in the shoulders, neck, waist, spine and other parts of the body. It can also easily form bad sitting postures, leading to shrugs, hunched backs and other postures; in severe cases, it may cause Cervical spine diseases and lumbar spine diseases such as lumbar disc dislocation and herniation.

Cardiovascular disease: Sitting for long periods of time slows down the body’s blood circulation, which over time causes heart function to decline, causing myocardial atrophy. It also increases the risk of cardiovascular diseases such as arteriosclerosis, hypertension, and coronary heart disease.

Gastrointestinal diseases: Sitting for a long time weakens the digestive function, and the food in the stomach cannot be effectively digested, and harmful substances cannot be excreted in time, which can easily cause symptoms such as indigestion, bloating, and abdominal pain, and even increase the incidence of serious gastrointestinal diseases such as colorectal cancer. risk.

Obesity: When you sit for a long time, your body’s calorie consumption slows down, and fat easily accumulates in the waist and abdomen, causing waist and abdominal obesity.

Others: Sitting for long periods of time slows down blood circulation, causing insufficient blood supply to the brain, leading to fatigue, listlessness, insomnia, memory loss and other conditions.

Preventing the harm caused by prolonged sitting can be achieved by reducing sitting time and increasing the amount of activity. The first is to try to avoid sitting still for more than 90 minutes. In other words, after sitting for an hour and a half, you can stand up and walk around, stretch, shrug your shoulders, move your legs, etc.; especially office workers who work in the office, you can stand at appropriate times without affecting your work. Choose a standing posture when working and answering calls; increase the time you spend standing and walking. When sitting on a chair, don’t always maintain the same posture. Move around frequently and change your position. Elderly people should not lie in bed or recline on the sofa for long periods of time playing with mobile phones or watching TV at home. They should move their hands and feet more when at home and increase the time for outdoor activities, such as walking, jogging, playing ball, etc. When children are studying at home, they should stand up and walk around every half an hour to an hour, and look into the distance, which can not only reduce the harm of sitting for a long time, but also protect their eyesight. Whether you are working or studying, you also need to pay attention to your sitting posture. Try to keep three right angles: the upper and lower legs, thighs and trunk, upper arms and forearms are at right angles, and the eyes are parallel to the computer screen; you can also put a cushion behind your waist to keep your lower back in a natural C-shaped curve and provide some support for your lower back. . In your free time, increase the amount of exercise. For example, if conditions permit, you can choose to walk or ride a bicycle home after work; during the lunch break on workdays, you can do table tennis, aerobics, yoga and other simple exercises; on rest days, you can do brisk walking, jogging, badminton, swimming, etc. Exercise to improve the health risks caused by sitting for long periods of time. The World Health Organization recommends that adults should engage in 150-300 minutes of moderate-intensity aerobic exercise per week, or 75-150 minutes of higher-intensity aerobic exercise, or an equivalent combination of both.

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