According to the World Health Organization, about 2 million people die each year in the world. This has an indelible relationship with sedentary people, and office workers and students have to sit for more than 8 hours a day.
How long is it called sedentary?
The Canadian Public Health Agency believes: 8To 12Hours belong to sedentary.
A U.S. study shows that more than one sit-in per day 10Hours increase the risk of cardiovascular disease. The guidelines issued by the American Diabetes Association advocate that everyone should avoid sitting too long, especially to avoid sitting alone 90Minutes or more.
What are the risks of sedentary?
According to the World Health Organization, about 2 million people die each year in the world and it is related to a sedentary life. The University of Queensland’s research shows that 1Hours of sit-in injury, equivalent to smoking 2Root cigarettes.
Sitting on all parts of the body is hurt, specifically, there are the following points.
First, spinal injury
The normal physiological curve of the human spine is closely related to the support of the ligaments and muscles around the spine. After a long period of uninterrupted sitting, the spine is very likely to become stiff and stiff. Many people prefer to move forward and do not like to be right, like to sit at a slant, This makes the lumbar spine too much pressure, the back muscles stretch, easily cause lumbar muscle strain, and even cause lumbar disc herniation.
Second, aggravation of cardiovascular and cerebrovascular diseases
According to the data published by the Royal Medical Association, if you keep 3Hours or more, the risk of deep venous thrombosis of the lower extremities is doubled.
If you sit for a long time, the human vein blood flow rate will slow down, and it will easily cause thrombosis. The chance of suffering from cardiovascular and cerebrovascular diseases will also increase greatly. Moreover, sedentary will affect the blood supply to the brain, prolonged insufficiency will increase drowsiness, insomnia, and memory. Decrease and Alzheimer's risk.
Third, digestive function is affected
As a result of sedentary activity, the body's gastrointestinal motility is reduced and the secretion of digestive fluids such as gastric juice is also reduced, which will slow the digestion of the body's food and stay in the body for too long. Over time, indigestion, loss of appetite, and bloating can occur. Symptoms such as constipation and excessive gastrointestinal burden can also cause gastric ulcers and duodenal ulcers.
People who have been sedentary for a long time, due to poor pelvic blood circulation, intestinal immune barrier function will weaken, thereby increasing the risk of colon cancer.
Fourth, increase the risk of diabetes
When people sit for a long time, the body's metabolism slows down, and the body's caloric consumption is far less than the calorie intake, which can easily cause body fat accumulation and lead to obesity. Long-term sedentary conditions also reduce the utilization of insulin by the human body. Insulin resistance 2The risk of type 2 diabetes is greatly increased.
How to reduce the risk of sedentary?
One, sitting in the right place
You can make sure that when you sit in a chair, your back is vertical, and your thigh is straight, with the center of the lumbar spine perpendicular to the ground.
When I sit back, I use a cushion to give my lumbar support. Reduce the pressure on the lumbar spine. If there is no pillow, the hips are full of chairs and the back is close to the back.
Second, walk a little
Suggest everybody 40Stand up and walk for a minute, do some simple exercises, or pick up a cup of hot water, go for a walk, and breathe in fresh air. This will not only reduce the risk of sedentary damage to the body, but also promote the body's metabolism.
