How much time do we sit in our day?
Let’s think about it, whether students or office workers, in addition to commuting to and from get off work, do they spend most of the day sitting, and students have to go home to do homework after school? In the case of overtime work, sitting at the office can last up to ten hours a day. As everyone knows, sitting for a long time has great harm to the body!
Are you familiar with the following bodily sensations? See what you have hit:
1. The cervical spine, waist and shoulders often feel soreness and pain
2. Often there is loss of appetite, indigestion or abdominal distension.
3. Sedentary for a long time, feeling dizzy when standing up suddenly
4. Occasionally numbness in fingers and fingertips
5. Abdominal fat accumulation speed up and calf thickening< /p>
6. Fatigue, sometimes dizziness, and low spirits
The above symptoms are all signals from your body: you’ve been sitting too long!
What are the effects of prolonged sitting?
Scientific research shows that sitting for 1 hour is equivalent to smoking two cigarettes, which can reduce life expectancy by 22 minutes. Sitting for more than 3 hours a day can reduce life expectancy by 2 years. Moreover, even the absence of bad habits such as smoking, while maintaining good exercise habits, did not help to change this result.
1. Injury to the body: When sitting for a long time, the weight of the human body will be concentrated on the lumbosacral region. This unbalanced pressure distribution can easily cause strain and pain in the muscles of the lumbar back. Long-term this may even cause intervertebral disc Tissue elasticity loss and spinal bone hyperplasia. And it is not good for the figure, it is easy to get a small belly and fat legs.
2. Sadness: Sitting for a long time will slow down blood circulation, especially for middle-aged and elderly people with arteriosclerosis. Slow blood circulation is most likely to induce myocardial infarction and cerebral thrombosis. Sitting for long periods of time doubles the risk of cardiovascular disease.
3. Muscle injury: Chinese medicine has long recognized that “sitting for a long time hurts the muscle”. Sedentary, poor blood flow, lack of exercise will cause muscle relaxation, reduced elasticity, lower extremity edema, fatigue, and severe muscle stiffness, pain and numbness, causing muscle atrophy. For the muscles of the shoulders, neck and waist, maintaining a position for a long time is easy to tighten and become stiff, which affects the blood supply of the vertebral artery to the head and causes dizziness.
4. Bone injury: If the neck, shoulders, low back and back are kept in a fixed position for a long time, the intervertebral disc and the interspinous ligament are in a state of tension and stalemate for a long time, which will lead to stiffness, soreness and pain in the neck, shoulders, back and back, or Difficulty pitching and turning. In particular, improper sitting posture (such as continuous forward bending of the spine) can easily lead to hunchback and bone hyperplasia.
5. Stomach injury: prolonged sitting and lack of systemic exercise will weaken gastrointestinal motility and reduce the secretion of digestive juices, resulting in loss of appetite, indigestion and abdominal fullness and other symptoms over time.
How to reduce the harm of sedentary?
Director Zhou Jing, Department of Massage/Rehabilitation Medicine, Hubei Provincial Hospital of Traditional Chinese Medicine reminds you:
Get up every 30 minutes!
Long-term immobility can alter enzymes in the muscles, which can cause problems such as elevated blood sugar. This effect happens almost immediately, so waiting until the end of the day to do another workout isn’t a surefire protection. Therefore, the easiest way to prevent sedentary injuries is to maintain a correct sitting posture first, and secondly, it is best to continue sitting for no more than 30 minutes, even if you get up to get a glass of water.
When sitting, it is recommended to maintain the correct posture:
The back is straight, the shoulders are naturally dropped, and the elbows are relaxed and placed at the sides of the body;
●The buttocks should be able to touch the back of the chair and avoid cross-legs;
●The keyboard should be in front of you, the mouse should be on the side of the keyboard, and the phone should not be too far away from people, it is best to reach it as soon as you reach out;
●Keep your wrists straight and your shoulders relaxed when using the keyboard and mouse.
Don’t sit if you can stand:
Drive as little as possible, and don’t “snatch a seat” by taking the subway or bus to and from get off work; stand up to answer the phone, you can walk in the corridor to answer it; use Drink water from a small-capacity cup and increase the number of times you stand up to pick up water; if you feel sleepy in the afternoon, you can use standing and walking instead of coffee; it is best to wash the dishes immediately after dinner, so as to avoid a small belly growing on the sofa.