As every day in the snapping ... Office workers who typed on the keyboard fell into an incomparable torment in their hearts:
On the one hand, it is bound by computers and mobile phones and even unable to escape, and on the other hand, it yearns for freedom and health.
Therefore, some people will think that sitting for a long time is not really the devil?
Once sedentary, it will not only reduce metabolism and digestive function, but also affect blood flow rate, and affect immunity, thereby increasing the risk of disease.
Sitting for a long time is not just sitting for a long time
You know, from the beginning of evolution, humans have been good at sitting, but medically believe that the harm of sitting for a long time is essentially the harm of a lifestyle that does not exercise for a long time.
The World Health Organization estimates that about 60 to 85 percent of people worldwide do not exercise enough, and lack of exercise is the fourth-largest risk factor for mortality worldwide.
So when we always shift the blame to sitting, we don't actually find the core problem---- lack of exercise, and exercise.
Even if many people change their sitting office style to a standing office style, the harm of sitting for a long time is still "changing the soup without changing the medicine".
You know, if our human body maintains a posture for a long time, the body will gradually adapt to this posture.
After sitting for a long time, the range of motion of the human area will be reduced, and the core muscles (maintaining the human posture and the support of the bones) will not be used much, so the body will be mistaken for the need to use the core muscles when suddenly performing other activities.
Therefore, when we sit on a chair for a long time, the chair can provide the function of supporting the spine.
If you suddenly get up at this time, the core muscles have not yet been able to get used to the posture support when standing, and the body will compensate in other ways, such as the pelvis leaning forward, lumbar vertebrae extension and so on.
How long does it take to sit for a long time?
Health Canada has issued a statement in a guideline saying that if you are in a state of meditation for more than 8 hours a day, this phenomenon is called sedentary.
But in fact, sitting refers to the fact that when the body is in a sitting, lying, and leaning posture, the energy consumption is less than or equal to 1.5 metabolic equivalent, which belongs to the sedentary.
If you sit for two hours a day, or if you meditate for more than 6 hours a day, it is considered sedentary.
In addition, if the working time is 5 days a week, the daily meditation time is maintained for two consecutive hours or the cumulative meditation time is more than 6 hours per day, which also belongs to the category of sitting.
Whether you're a professional veteran driver, a code farmer on the Internet, or just love to stay at home and watch TV... These are all possible shots.
How much exercise per day can offset the harm of sedentary?
It is a pity to tell you that no matter how much exercise you do every day, you can't fully offset the harm caused by sitting for a long time.
A growing body of research has found that sedentary is only a risk factor independent of exercise, and that people who sit for a long time every day have a greatly increased risk of heart disease, diabetes, cancer, and premature death, regardless of whether they exercise regularly or not.
However, even if life is difficult, it also needs good habits of health and exercise
For people who are not allowed to sit for a short time, if they get up and exercise for 3 minutes after sitting for 30 minutes a day, they can improve the blood sugar fluctuations in the body, and offset some negative effects on the body for 30 minutes of meditation.
And in the process of sitting, you can also uninterruptedly exercise to raise the lower limbs, or do some stretching movements, and pay attention to maintaining a good sitting posture, which can effectively reduce the harm caused by sitting for a long time.
So, in addition to the necessary work, the rest of the time as much as possible to do everything possible! rise! come!
For example, when watching TV, you can try to lift dumbbells, sit in a squat, or turn a hula hoop... Just don't always lie down.
For example, when working, every hour or even half an hour of sitting, get up and move, pour a small glass of water to drink, and Hu Zong goes to the bathroom to solve a bubble of paid urine.......
So, the next time the boss sees that you always go to the toilet without moving, you can directly tell him:
boss! I'm not touching a fish! People are just healthy!