Among the various bad habits that affect health, "sedentary" is one of the most common. It is not only associated with obesity, high blood pressure, high blood sugar, abnormal cholesterol levels and other problems, but also increases the risk of death from cardiovascular disease and cancer.
Doctors often recommend "sit less and move more", but how long do you need to get up from your chair? A recent study found the optimal rhythm for sedentary people.
Experts interviewed
Li Jian, Chief Physician, Department of Cardiology, Huashan Hospital, Fudan University
Zhou Jian, Deputy Chief Physician of Department of Orthopedics, Zhongshan Hospital, Fudan University
How long do I need to stand up and walk?
A study by Columbia University School of Medicine evaluated the effects of different frequencies and durations of getting up and moving during sedentary periods.
The researchers compared different "sedentary-up-up walking patterns", that is, walking for 1 minute every 30 minutes, walking for 1 minute for 60 minutes, walking around for 5 minutes for 30 minutes, walking for 5 minutes after sitting for 60 minutes, and sitting for a long time.
Participants were required to sit for 8 hours and measure blood sugar and blood pressure every 15 and 60 minutes.
It was found that getting up and walking around for 5 minutes every 30 minutes during sedentary periods was the only amount that significantly lowered blood sugar and blood pressure.
In addition, walking around for 1 minute every 30 minutes of sitting also had a modest benefit on blood sugar levels throughout the day, while walking around for 1 minute or 5 minutes per 60 minutes of sitting had no benefit; Compared with sitting all day, all walking volume can significantly reduce blood pressure by 4~5mmHg.
One mantra to adjust the sitting posture
Statistics show that 43% of people on the mainland sit at least 8 hours a day, of which only 27% will get up for a walk. Most people have the problem of poor sitting posture, and over time, neck, shoulder, back and leg pain will come to the door.
This mantra can be more effective in improving sitting posture than a "don't sit" reminder: small distance in front of the body, full curve behind the body, head and neck alignment, and eye level screen.
Small distance in front of you
Sit on a chair with your feet on the ground, holding 90 degrees at your waist and thighs, and 90 degrees on both thighs and calves. By flexing, let the hip joint move the center of gravity of the body forward, bring the torso close to the table, the distance is preferably a punch, and put both hands on the table.
The back of the body is full of curve
Normal people's spine has physiological curvature, usually cervical and lumbar spine protruding forward, thoracic spine protruding backward. Therefore, when sitting, it is not to keep the chest straight so that the back is as flat as a plank, but to ensure that the thoracic spine is maintained at a normal physiological kyphosis angle.
Head-neck alignment
When using a computer to work, if the body unconsciously stretches the head forward, the muscles on the back of the cervical spine will be elongated. Over time, the balance of the muscles is disrupted, and the curvature of the cervical spine becomes straightened or even recurved, accelerating the degeneration of the cervical spine.
Line of sight level screen
The computer screen is at eye level, avoiding involuntarily lowering the head and stretching forward during work, which helps to maintain the physiological curvature of the cervical spine with proper lordosis, relax the neck muscles, and avoid cervical spondylosis.
"Stand up" significantly improves health
Instead of waiting for physical problems to remember the effects of sitting for a long time, it is better to adjust your lifestyle. The simplest is to start with "standing up".
Establishment of a "work-break cycle"
When working, you can set up a "work-rest time cycle", stand up and move for a while every 30~45 minutes, and use the opportunity to receive water and go to the toilet to move more. If possible, you can also choose to stand up.
When standing up and moving, it is best to do some stretching exercises to relieve muscle tension. If the office is not suitable for stretching, joints such as ankles can be moved in a small way, appropriately increase the lower limb training in situ, and improve leg mobility.
Try not to snack
High-intensity mental activity can make the sympathetic nerves highly excited, not only affecting physical functions, but also making people feel hungry frequently.
Sedentary people tend to have low energy expenditure, coupled with frequent hunger, and are prone to excessive calorie intake, resulting in the inability to maintain a healthy weight. When sitting for a long time, do not snack as soon as you feel hungry, and should replenish more water appropriately.
Exercise more in your spare time
150 minutes of moderate-intensity exercise per week can help sedentary people stay healthy. 4 exercises are recommended to improve blood circulation and improve cardiopulmonary capacity.
Go briskly
Brisk walking promotes blood circulation and enhances metabolic capacity. Walk slowly for 5~10 minutes to warm up, raise your head and chest when walking quickly, and shake off your arms; The stride length is preferably 45%~50% of the height.
Most people recommend walking about 6,000 steps a day, and it is not recommended to walk 20,000 or 30,000 steps at every turn, which may cause sports injuries.
jogging
Running should be done according to your ability, and it is not recommended to follow the trend and aim for running a marathon. People whose exercise habits have not reached more than 3~6 months and people with serious chronic diseases are not recommended to run.
It is best to choose plastic runways in stadiums and parks. To choose the right shoes according to your foot shape, there are better cushioning, support, protection and other functions.
swim
For people with bad joints, especially sports injuries or chronic diseases, swimming has a good rehabilitation effect.
Swim 2~3 times a week, each time about 1 hour is appropriate. People with heart disease, severe high blood pressure, infectious diseases and ear diseases should not swim.
badminton
Warm up first and fully move the joints; Do not jerk your arms when playing. After exercise, stretch the muscles of the arms, waist, thighs and other parts.
Elderly people with weak physical strength give preference to swinging sports such as table tennis with less exercise intensity. ▲
Editor of this issue: Yang Meng