Sit,
A basic human action.
Anytime, anywhere
We can always find a surface for our butts.
Go to school
Work
Date
Home
No matter how beautiful the sitting posture, how elegant the environment, how comfortable the seat.
As time goes by, ass will be-
Sedentary
Refers to very low-intensity activity over 30 minutes while sitting or reclining [1].
The longer you sit, the more painful your body will be.
Sit for 40 minutes
The shoulder and neck muscles such as the trapezius and latissimus dorsi are the first to be unable to withstand it and feel significantly fatigued[2];
Sit down for 30-80 minutes
The spine and ligaments that support the body also want to strike,
The risk of neck and lower back pain is significant, and back pain can come to you [3].
Sit for 90 minutesAfter
The psoas is significantly fatigued,
Sudden increase in hip/thigh/hip discomfort[4],
Mental state also deteriorates[5];
You think this is the end?
Don’t worry,
Think about the scene where you can’t bear to lift your butt when you play a game…
Sit for 4 hours
The discomfort in the waist is very strong[3];
A decrease in heart rate may have had an effect on the autonomic nervous system at this point [4].
Sit for 6 hours
Limited blood flow to the lower extremities, swelling and temperature drop in the legs[6],
The most important thing is that when sitting for a long time, 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 concentration) [7].
The dangers of prolonged sitting are far more than that,
In addition to short-term damage,
They also deeply alter your body.
Sedentary increases the risk of developing diabetes by 112%,
Affect the normal work of insulin, abnormal glucose metabolism in the body, and weight gain [8].
Not this meaty beauty:
But really fat:
Heart disease, diabetes, cancer, high blood pressure and other diseases are all associated with obesity.
Sedentary
147% increased risk of cardiovascular disease
90% increased risk of death from cardiovascular disease.
Similar to the pathogenesis of diabetes,
Sitting for a long time makes lipid metabolism disorder and affects the level of cholesterol in plasma[8].
High blood pressure, heart disease, stroke—all are 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,
Sitting for long periods of time can reduce these hormones, affecting normal bone formation [9].
Sitting for long periods of time may increase the risk of cancer.
Sedentary periods may also disrupt normal cell growth, induce chronic inflammation, and cause loss of tumor suppressor genes [10].
Excessive sitting is associated with a 49% increased risk of all-cause mortality (mortality from all causes)[8].
Researchers found that
Compared to those who sat less than 4 hours a day
People who sit 8-11 hours a day have a 15% increased risk of death over the next three years,
People who sit for more than 11 hours a day have a 40% increased risk of death[11].
(1) When sitting, it is better to move your legs more, stretch your legs and move your feet, rather than staying still.
(2) Avoid prolonged sitting as much as possible, stand up and move after sitting for 30 minutes; as long as you stand for a while, it will be different.
(3) Do more than 2 hours of light-intensity activities (ie standing and light walking) per day.
(4) Encourage adults to engage in ≥150 minutes of moderate to vigorous physical activity per week (eg, square dancing, badminton, running, fitness).
Reviewers:
Chen Yuanyuan| Chief Physician, Department of Cardiology, Peking University People’s Hospital
Yuping Yang| Deputy Chief Physician, Department of Sports Medicine, Peking University Third Hospital
References
[1]E. StrandenDynamic leg volume changes when sitting in a locked and free floating tilt office chair. Ergonomics, 43 (2000), pp. 421-433.
[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, 11C29.
[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;23:362C368. 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, 2895C2905 (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: 123C32.
[11]Ploeg HP, Chey T, Korda RJ, Banks E, Bauman A. Sitting time and allcause mortality risk in 222 497 Australian adults. Archives of Internal Medicine 2012;172(6) :494500.
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