First ask everyone a small question, how long do you usually sit at work and get up and exercise for a while? Mr. Li, 28, of Changsha, Hunan Province, is a sedentary member of the group. Recently, when Mr. Li got up with his belongings, he suddenly had severe pain in his waist, and he collapsed on the ground and could not move.
"When I was squatting down and getting up again when I was carrying the last box of drinks with my colleagues, I suddenly had a very painful waist and then collapsed." Mr. Li collapsed on the ground and could not be taken to the hospital with the help of his colleagues.
After examination, Mr. Li was diagnosed with lumbar disc herniation, but he wondered how he usually moved this thing on the lumbar disc protrusion? Cao Wenxiang, a physician at Changsha Osteoporosis Hospital, said that there has never been low back pain, which does not mean that there is no risk of disease in the lumbar spine.
"Why is there a herniated disc at such a young age, because it has a lot to do with his work, he is doing IT, doing the network for a long time to sit for a long time hurts the waist, the pressure on the vertebral body for a long time, all to the intervertebral disc." Many of Mr. Li's discs have been deformed, and a sneeze or cough with a little force may induce a herniated disc. Dr. Cao Wenxiang said.
According to foreign media reports, the latest research points out that people under the age of 60 who sit for 8 hours a day and do not exercise have a 7 times higher risk of stroke than those who exercise for at least 10 minutes a day and sit for a short time!
What are the health hazards of sitting for a long time? According to relevant studies, sitting is associated with an increased risk of 14 diseases, including cancer, heart disease, stroke, diabetes, chronic obstructive pneumonia, Parkinson's, etc. Therefore, sitting for a long time can be described as "a hundred harms and no benefits". When sedentary damage to the skeletal system is prolonged, the lumbar and cervical vertebrae are subjected to continuous stress. The muscles of the waist and neck have been in a tense state, and they cannot be relaxed for a long time, resulting in a decrease in muscle elasticity, which will lead to lumbar disc herniation, cervical spondylosis and other diseases over time. Injuries to the circulatory system for prolonged sedentary periods can lead to slower circulation and increased viscosity of the blood, resulting in an increased risk of thrombosis. Damage to the digestive system Intestinal peristalsis is closely related to our physical activity. In the state of long-term meditation, the peristalsis speed of the intestine will slow down, and the secretion of digestive juices will be reduced, resulting in indigestion, constipation and other symptoms. How long does it take to sit? At present, the definition of "sedentary" is also controversial. Public Health Canada defines sedentary sitting as sitting still for more than 8 to 12 hours a day. The American Diabetes Society's 2016 guidelines recommended that everyone avoid sitting for more than 90 minutes.
The World Health Organization's 2020 Guidelines on Physical Activity and Sedentary Behaviors state that sedentary behavior refers to low-energy-consuming behaviors that sit, recline, or lie down for long periods of time while awake. Comprehensively considered, in order not to be classified as a "sedentary family", when we are not sleeping, it is best to avoid any lying, sitting and other non-moving state for 90 minutes. How can I reduce the risk of sitting for a long time? The "secret" is the four words "sit well" + "sit less". Sit tight. First, maintain a correct sitting posture. Keep your upper body upright, keep your shoulder blades sinking, don't shrug your shoulders and don't bend over, and avoid bowing your head for a long time. Get rid of bad sitting habits such as "cocked legs". At the same time, choose a chair of the right height, keep your feet flat on the floor and keep your thighs parallel to the floor. Sit less. Try to avoid prolonged sit-ins and increase the number and duration of work activities. For example, drink more water and create more opportunities to receive water and go to the toilet. After working for a while, you can do a little stretching activity, such as tiptoeing to relieve the soreness of the lower limbs caused by sitting for a long time. Lift your legs more, relax your leg muscles, speed up blood circulation, and more.
(Comprehensive Political Science and Law Channel, Popular Science China, Changsha Evening News)