02 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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The prevalence rate of knee osteoarthritis increases with age
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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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The World Health Organization has long listed “sedentary” as one of the top ten leading causes of death and disease
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Sitting on a hard chair with a back, raising one leg until the leg is sour, and then changing another leg, you can exercise the quadriceps femoris, which you seldom exercise
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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
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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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Source: Fang Mingfang Yan Shigui, chief physician of Department of orthopedics, director of Institute of orthopedics, professor and doctoral supervisor of the Second Affiliated Hospital of Medical College of Zhejiang University
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03 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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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 concentrated 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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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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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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06 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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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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It’s hard to live a long life
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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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Professor Gao Fangkun, the former director of Beijing Institute of Geriatrics, reminds us that the ligaments of the elderly are becoming rigid, the muscle ductility is getting worse, the skeleton is degenerating, and the whole function is weakening
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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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08 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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In daily work and life, especially in sedentary or standing for a long time, when the lower limbs are sore and weak, we can use the method of tiptoe to keep fit
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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 bone injury: neck shoulder and back pain, neck shoulder and back in a tense fixed position for a long time will not only lead to local poor blood circulation, but also lead to neck shoulder and back stiffness, acid swelling pain, headache and cervical spondylosis
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06 knee clip mineral water bottle, two legs open the width of a fist, clamp the bottle, raise the heel for two minutes, this small action can exercise the muscles around the knee, exercise, blood supply up, will remove some cold, cold, treatment of knee pain
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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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Long term sedentary, reduce fat burning, cholesterol increase, may block the heart, blood vessels, increase cardiovascular and cerebrovascular diseases
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Knee osteoarthritis is the second highest disability disease in the world
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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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Of course, more intense exercise is better
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09 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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01 correct sitting posture: keep the correct sitting posture, keep the back straight and the shoulders drooping naturally, and put the elbows on both sides
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Walking backwards can exercise the muscles of the waist and back that are seldom used at ordinary times
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In addition, the blood circulation in the 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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The international medical authoritative journal of orthopedics and sports physiotherapy pointed out in June 2017 that the incidence of arthritis in fitness runners is 3.5%, while the incidence of arthritis in sedentary people is 10.2%
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When sleeping, you can put pillows under your feet to help blood flow back, improve lower limb edema, and also soak your feet properly to promote blood flow
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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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It is deeply affected from head to foot
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Sedentary, leg muscle contraction decreased, lower limb blood flow slowed down, increase the incidence of thrombosis
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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%
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Long term sedentary increases the risk of type 2 diabetes by 112%
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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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In fact, there is only one word to explain the harm of sitting for a long time: move
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Sedentary: dizziness, sedentary, slow blood circulation, but also lead to insufficient blood supply to the brain, brain injury, performance for the body tired, dizziness and other symptoms
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The harm of sedentary is not only knee injury, but also head to foot injury
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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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Sedentary is the closest action to death
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Emphysema, infection and other common pulmonary diseases in the elderly are mostly related to the decrease of lung function
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02 walk frequently
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“People must move when they are alive.”
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You can change a slightly stiff seat, and add a cushion on the back to reduce the pressure on the waist and not cross your legs
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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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If the chair is too soft, it may press the prostate
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03 take a few steps in TV commercials
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Even if you walk at snail speed, you burn twice as many calories as sitting
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Sedentary is a time bomb of health
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Middle aged and old people who sit and watch TV for a long time may as well try to combine walking forwards with 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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It’s best to be able to get up and walk
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