Text/Yangcheng Evening News all-media reporter Lin Qingqing
Correspondent Sun Bingqian
Photo/Visual China
During the Chinese New Year, relatives and friends are reunited, and home entertainment is enjoyable. Three or five relatives and friends play mahjong and games together, and when they are not careful, they are easy to forget and sit still for a long time.
"In the week after the general holiday, there is a type of outpatient volume that will increase, that is, the disease caused by sitting for a long time, so it is necessary to remind everyone to pay attention before the holiday and promote a healthy way of celebrating the festival." Wang Min, deputy captain of the medical team of the Guangzhou Red Cross Society and attending doctor of orthopedics, reminded the public that the New Year is entertaining and pay attention not to sit for a long time.
"Lying flat" at home, you also need to be wary of the risk of sitting for a long time
"Whether it's intense work or 'lying flat' at home during the holidays, modern people are prone to sitting for a long time." Wang Min reminded. What is sedentary? "It is generally believed that the time limit for the body to withstand the same sitting position is about half an hour, so when taking a sitting position, you should get up and move at least one hour to stretch your hands and feet, so as not to let the lower limbs maintain a posture for a long time and withstand the force."
Relaxing at home is also easy to sit for a long time
What is the physical harm of sitting for a long time? Wang Min explained that first of all, sitting for a long time can easily cause neck, shoulder and back pain, causing cervical spine diseases. Due to the continuous maintenance of a fixed posture, sitting for a long time will cause pressure on the bones and muscles of the neck, shoulders, waist and back, so it is easy to occur cervical spondylosis, herniated discs, osteoarthritis, and even lead to spinal deformation, resulting in hunchback and bone hyperplasia.
It is worth noting that in addition to the risk of spine and muscle damage, sitting for a long time also brings the risk of cardiovascular and cerebrovascular diseases, anorectal diseases and even senile dementia.
Pay attention to headache signals! The harm of sitting for a long time does not stop at bones
"Many white-collar workers often feel headaches, but in fact, they are often problems caused by sedentary work." Wang Min said that because of the long-term fixed posture, it affected the blood supply of the vertebral arteries to the head.
"Headaches can be a reminder that if not taken seriously, the risk of other cardiovascular and cerebrovascular diseases is also increasing." Wang Min explained that due to sedentary, the blood flow rate of the human body will be significantly slowed down. For the lower limbs, it increases the probability of venous thrombosis in the lower limbs, and it is easy to cause symptoms such as varicose veins in the lower limbs; for the whole body, it is easy to lead to an increase in blood viscosity, and in the long run, it is easy to lead to coronary heart disease. Especially for the middle-aged and elderly people who suffer from hyperlipidemia, arteriosclerosis and other diseases, the risk of myocardial infarction and cerebral thrombosis will be greatly increased.
In addition, sitting for a long time is easy to concentrate blood in the lower limbs, the circulation effect is weakened, and in severe cases, the brain blood supply is insufficient, resulting in a decrease in brain oxygen supply and nutrients, easy to appear dizzy, and even tiredness, memory loss, lack of concentration and other symptoms, it is currently believed that this may increase the risk of senile dementia.
Pay attention to the headache signals brought about by sitting for a long time
Many people often say that sitting for a long time is easy to grow hemorrhoids, which makes sense. In addition to affecting the blood supply, maintaining a sitting position for a long time is also easy to increase the pressure of the rectal vein due to the long-term accumulation of pressure, causing long-term congestion of the venous plexus near the rectum and inducing the occurrence of hemorrhoids. It also slows gastrointestinal peristalsis, causes constipation, and increases the risk of other anorectal diseases.
Orthopedic experts teach you how to "sit without getting tired"
Spring Festival holiday, home entertainment, how to maintain a healthy holiday mode, scientific mastery of the "sitting without tired" secret? Wang Min gave advice.
1. Avoid maintaining a fixed posture and reduce simple mechanical repetitive movements
Maintaining a fixed posture for a long time or constantly repeating simple mechanical movements can easily lead to fatigue and stress. Therefore, you can change your sitting and standing postures from time to time, or move your whole body and limbs regularly. When operating the keyboard and mouse heavily for a long time (such as playing a game), you can often clench your fist and stretch your waist to avoid damage caused by long-term mechanical repetition.
2. Maintain a correct posture and refuse Erlang's legs
Don't stomp your legs, which is a health advice repeatedly emphasized by orthopedic experts. When the legs are squeezed by the legs, one of the legs is subjected to huge gravity, which easily compresses the nerves of the lower limbs, causing varicose veins in the lower legs or inducing phlebitis. Secondly, because the lateral ligaments of the knee joint have been forcibly pulled, it is easy to relax or misalign, so that the leg shape changes and becomes an ugly O-shaped leg; and the long-term tilting and twisting posture of the spine will lead to pelvic tilt and scoliosis for a long time.
3. Take a deep breath, tiptoe, and relieve physical and mental stress in time
Standing, stretching, or walking around regularly is an easy way to eliminate the health risks of sitting. A simple 10-minute gymnastics can effectively relieve the pressure of sitting for a long time. Stretching exercises combined with deep breathing can relieve fatigue and regulate stress.
Tiptoeing is a simple and effective health training exercise that promotes the return of blood from the lower extremities, accelerates blood circulation, and prevents varicose veins in the lower extremities. Be careful not to do it too fast, you can take a "fast up, slow down" rhythm. (For more news, please pay attention to Yangcheng Pie pai.ycwb.com)
Source | Yangcheng Evening News Yangcheng Pie
Editor-in-charge | Wang Moyi