To ensure that you don’t sit too long, it is recommended to take a short rest, about 20-30 minutes each time
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Fifth: single leg sitting in a hard chair with a back, shrinking the abdomen, raising one leg until the leg is sour, and then changing another one, you can exercise the quadriceps femoris, which you seldom exercise
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5 sedentary bone injury: neck shoulder back pain neck shoulder back long time in a tense fixed position, not only local blood circulation, but also lead to neck shoulder back stiffness, acid swelling pain, headache and cervical spondylosis
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For the middle-aged and old people suffering from arteriosclerosis, sedentary blood circulation is slow, which can also induce myocardial infarction and cerebral thrombosis
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This small action can exercise the muscles around the knee
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8 sedentary stomach injury: loss of appetite sedentary easy to cause gastrointestinal peristalsis slow down, digestive gland secretion of digestive fluid decreased, loss of appetite and other symptoms, aggravating abdominal distension, constipation, dyspepsia and other digestive symptoms
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According to the American Journal of orthopedics and sports physiotherapy, an authoritative international medical journal, in June 2017, the incidence of arthritis in fitness runners is 3.5%, while that in sedentary people is 10.2%! Is it surprising to see this data? Every day I sit and brush wechat, watch TV, eat, read newspapers and play cards At the end of the day, it seems that the body is very relaxed, but over time, the joints will be as rigid as rusty machine bearings
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6 sedentary lung injury: affect the cardiopulmonary blood supply, sedentary exercise is small, the lungs can not get effective exercise, will affect the cardiopulmonary blood supply
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Sedentary, leg muscle contraction decreased, lower limb blood flow slowed down, increase the incidence of thrombosis
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Third: take a few steps when TV commercials are broadcast
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Sedentary, calcification accumulation in the artery, cause arteriosclerosis, every day more than 1 hour, the risk of coronary atherosclerosis increased by 12%
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Sedentary intestinal injury: the intestinal and gastric peristalsis of sedentary people with colon cancer is weakened, and the harmful components are easy to stay in the colon, stimulating the intestinal mucosa
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Long time sitting is a potential and terrible risk factor
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Sedentary brain injury: Alzheimer’s disease caused by sitting for 1 hour, blood concentration in the lower limbs, weakened circulation, insufficient blood supply to the brain, hypoxia, easily dizzy, low mood, reduce the vitality of thinking, and even an important factor in Alzheimer’s disease
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Eighth: walking backwards
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“Ten people with nine hemorrhoids” can easily lead to hemorrhoids by keeping sitting for a long time
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Sixth: kneecap a mineral water bottle, open the width of one fist on both legs, clamp the bottle, lift the heel and hold it for two minutes
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Professor Gao Fangkun, former director of Beijing Institute of Geriatrics, reminds us that the ligaments of the elderly begin to ossify, the muscle ductility becomes worse, the bone degenerates, and the overall function is declining
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Long term sedentary increases the risk of type 2 diabetes by 112%
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Sedentary: dizziness, sedentary, slow blood circulation, but also lead to insufficient blood supply to the brain, brain injury, performance for body fatigue, dizziness and other symptoms
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First: correct sitting posture, keep the correct sitting posture, keep the back straight, the shoulders naturally droop, you can put the elbows on both sides, the chair is too soft may compress the prostate, you can change a slightly hard seat, add a cushion on the back can reduce the waist pressure, do not cross the legs
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Knee osteoarthritis is the second highest disability disease in the world
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“People must move when they are alive.”
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The harm of sedentary is not only knee injury, but also head to foot injury
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Sedentary injury to pancreas: when the diabetic cells are in idle muscle, the pancreas reacts slowly and is easy to produce more insulin, leading to diabetes
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In addition, the blood circulation of abdominal cavity, pelvic cavity and lumbosacral region is not smooth, and the intestinal immune barrier function is decreased, which increases the risk of colon cancer
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Fourth: in daily work and life, especially in sedentary or standing for a long time, when the lower limbs are sore and tired, we can use the method of tiptoe to keep fit
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Eight ways to avoid the harm of sedentary, send to friends to see, men and women, young and old can use
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In the population over 50 years old, the prevalence rate of knee osteoarthritis is doubling in 10 years
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Professor Yan Shigui, director of the Department of orthopedics of the Second Affiliated Hospital of Medical College of Zhejiang University, said: knee osteoarthritis is one of the common diseases in China, with a total prevalence rate of 15.6%
.
Emphysema, infection and other common pulmonary diseases in the elderly are mostly related to the decrease of lung function
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In fact, there is only one word to explain the harm of sitting for a long time: move
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Australian researchers found that people who sat watching TV for more than four hours a day had an 80% increased risk of death from cardiovascular and cerebrovascular diseases and a 46% increased risk of death from other causes compared with those who sat watching TV for less than two hours a day
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2 sedentary sad: heart function decline, sedentary will lead to slow blood circulation, will make the heart function decline, cause myocardial atrophy
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It’s best to be able to get up and walk
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When exercising, the supply of Qi and blood will remove some wind and cold, and treat knee pain
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The risk of pulmonary embolism is increased for people who sit for more than 12 hours continuously, especially for middle-aged and elderly people with high blood lipid and high blood viscosity
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When you see this wechat, you can stand up immediately and your butt grows on the stool
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Sedentary: the action closest to death
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Recommended reading: Bodhisattva Qinan goose pear, Tang fragrant as jade, smoked in the heart
.
Sitting for more than six hours a day may increase the risk of premature death, and women are at higher risk, according to a new 14 year study of 120000 people published by the American Cancer Society on pulmonary embolism
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Even if you walk at snail speed, you burn twice as many calories as sitting
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Seventh: the foot pad pillow without heart disease group, sleep in the foot pad pillow, help blood return, improve lower limb edema, also can be appropriate bubble feet, promote blood flow
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Because the contraction and compression of the muscles at the back of both legs when standing on tiptoe will promote the blood return of the lower limbs of the exerciser, accelerate the blood circulation, and prevent varicose veins of the lower limbs
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The prevalence rate of knee osteoarthritis increases with age
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Even sitting, you can bend, lift your shoulders or take a deep breath to reduce muscle tension
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Second: walk frequently
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Walking backwards can exercise the waist and back muscles that are rarely used
.
The risk of deep venous thrombosis of lower extremities is increased by 2 times for people who sit for more than 3 hours every day
.
It’s hard to live a long life
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Middle aged and old people who have been sitting and watching TV for a long time may as well try to combine walking forwards and backwards
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Sedentary is a time bomb of health
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Recommended reading: door to door, open the door but see only a bath towel girlfriend recommended three interesting, intelligent official account.
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The World Health Organization has long listed “sedentary” as one of the top ten leading causes of death and disease
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Of course, more intense exercise is better
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3 sedentary vascular injury: arteriosclerosis, long-term sedentary, reduced fat burning, increased cholesterol, may block the heart, blood vessels, increase cardiovascular and cerebrovascular diseases
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