sit
A basic human action.
Whenever and wherever,
We can always find a contact surface for the fart.
School
Job
appointment
home
No matter how graceful the sitting posture, how elegant the environment, how comfortable the seating.
Over time, the ass will be -
Sedentary
Refers to very low-intensity activities of more than 30 minutes while sitting or reclining [1].
The longer you sit, the more painful your body becomes.
Sit down for 40 minutes
Shoulder and neck muscles such as trapezius muscles and latissimus dorsal muscles are the first to be unable to resist and feel obvious fatigue [2];
Sit down for 30 to 80 minutes
The spine and ligaments that support the body also want to strike,
The risk of pain in the neck and lower back is significant, and back pain comes to the door [3].
Sit down for 90 minutes
Marked fatigue of the psoas muscles,
Irritation in the hips/thighs/buttocks increases sharply[4],
Mental status can also deteriorate[5];
You think that's the end of it?
Don't worry,
Think of the scene when you play the game and don't want to lift your ass...
Sit down for 4 hours
Discomfort in the waist is very strong [3];
Decreased heart rate, which may have affected the autonomic nervous system [4].
Sit down for 6 hours
Limited blood flow to the lower extremities, swelling and decreased temperature in the legs[6],
The most critical thing is that when sedentary, the body's metabolic rate is low, which may have a negative impact on the brain.
Affects your cognitive functions (such as learning, thinking, reasoning, memory, problem-solving, and attention) [7].
The harms of sitting for a long time are much more than that,
In addition to short-term injuries,
They will also deeply change your body.
Sedentary, the risk of developing diabetes increases by 112%,
Affects the normal work of insulin, causes abnormal glucose metabolism in the body, and weight gain [8].
Not the beauty of this meat toot:
And really obese:
Note: When your BMI is greater than or equal to 30, it is obesity (body mass index, weight (unit: kilograms) divided by height (unit: meters) squared).
Heart disease, diabetes, cancer, high blood pressure and other diseases are all related to fat.
Sedentary
147% increased risk of cardiovascular disease development
The risk of death from cardiovascular disease increases by 90%.
Similar to the pathogenesis of diabetes,
Prolonged sedentary disorders of lipid metabolism and affect the level of cholesterol in the blood plasma [8].
High blood pressure, heart disease, stroke – all sedentary friends.
Sedentary
Increases the risk of osteoporosis.
Hormones such as growth hormone (GH) and insulin-like growth factor (IGF-1) are essential for bone formation,
Sedentary lengths can lead to a decrease in these hormones, affecting normal osteogenesis [9].
Sedentary, has the potential to increase the risk of cancer.
Sedentary also has the potential to disrupt normal cell growth, induce chronic inflammation, and cause loss of tumor suppressor genes [10].
Prolonged sedentary increased the risk of all-cause death (mortality from all causes of death) by 49% [8].
The researchers found that
Compared to people who sit for less than 4 hours a day,
People who sit for 8-11 hours a day have a 15% increased risk of death over the next three years,
People who sedent for more than 11 hours a day have a 40 percent increased risk of death [11].
(1) When sitting, it is better to move your legs, stretch your legs, and move your feet than to be motionless.
(2) Avoid sitting for as long as possible, sit down for 30 minutes and then stand up and move; as long as you stand for a while, it will be different.
(3) Perform light intensity activities (i.e., standing and walking lightly) for more than 2 hours a day.
(4) Encourage adults to engage in moderate to strenuous physical exercise (such as square dancing, badminton, running, and fitness) for ≥ 150 minutes per week.
Reviewers:
Chen Yuanyuan | Chief Physician, Department of Cardiology, Peking University People's Hospital
Yang Yuping | Deputy Chief Physician, Department of Sports Medicine, Peking University Third Hospital
bibliography
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[2] Roelofs, A.; Straker, L. The experience of musculoskeletal discomfort amongst bank tellers who just sit, just stand or sit and stand at work. Ergon. SA 2002, 14, 11–29.
[3] Waongenngarm P, van der Beek AJ, Akkarakittichoke N, Janwantanakul P. Perceived musculoskeletal discomfort and its association with postural shifts during 4-h prolonged sitting in office workers. Applied Ergonomics. 2020;89. doi:10.1016/j.apergo.2020.103225.
[4] Baker R, Coenen P, Howie E, Williamson A, Straker L. The Short Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office Computer Work. Int J Environ Res Public Health. 2018;15(8):1678. Published 2018 Aug 7. doi:10.3390/ijerph15081678.
[5] Morl F., Bradl I. Lumbar posture and muscular activity while sitting during office work. J. Electromyogr. Kinesiol. 2013;23:362–368. doi: 10.1016/j.jelekin.2012.10.002.
[6]R.M. Restaino, S.W. Holwerda, D.P. Credeur, P.J. Fadel, J. PadillaImpact of prolonged sitting on lower and upper limb micro- and macrovascular dilator function. Exp. Physiol., 100 (2015), pp. 829-838.
[7] Wheeler MJ, Dunstan DW, Smith B, et al. Morning exercise mitigates the impact of prolonged sitting on cerebral blood flow in older adults. J Appl Physiol (1985). 2019;126(4):1049-1055. doi:10.1152/japplphysiol.00001.2019.
[8] Wilmot, E.G., Edwardson, C.L., Achana, F.A. et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia 55, 2895–2905 (2012).
[9] Pines A. Sedentary women: sit less, live more! Climacteric. 2015;18(6):770-772. doi:10.3109/13697137.2015.1038512.
[10] BiswasA, OhPI, FaulknerGE et al. (2015) Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Ann Intern Med ; 162: 123–32.
[11] Ploeg HP, Chey T, Korda RJ, Banks E, Bauman A. Sitting time and all‐cause mortality risk in 222 497 Australian adults. Archives of Internal Medicine 2012;172(6):494‐500.
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