What is sedentary?
Sedentary, as the name implies, means sitting inactive for a long time. The complete statement is that during the waking hours of the day, except for sleeping, all the behaviors of sitting still for a long time, processing documents, watching computers, TV and mobile phones, doing homework, reading and writing, are called long-term Sedentary behavior. Sedentary energy consumption is very low, only equivalent to 1-1.5 times the basal metabolic energy consumption. The generalized sedentary behavior also includes prolonged lying on the sofa or bed.
Sitting for a long time is harmful to health
Because they do not consume too much physical energy, sedentary people are often prone to obesity, high blood pressure, hyperlipidemia, diabetes, coronary heart disease, cervical spondylosis, lumbar disc herniation, lumbar muscle strain, osteoporosis, constipation, hemorrhoids, psychological abnormalities, etc. Epidemiological studies have found that sitting for a long time can increase the risk of a variety of tumors; more important findings are related to premature death. 334,161 subjects in the European Cancer and Nutrition Prospective Study of the University of Cambridge and Imperial College London After more than 12 years of follow-up, a total of 21,438 deaths were recorded, and 22.7% of premature deaths were sedentary.
How long does it take to sit for a long time to cause health problems?
There is no accurate statement yet. The answer given in the guidelines issued by the Public Health Agency of Canada is that sitting for more than 8-12 hours a day is defined as sedentary; according to the US Epidemiological Survey, people who sit for more than 9 hours a day appear healthy. The problem may be bigger. The 2016 version of the American Diabetes Association issued guidelines stating that everyone should avoid sitting for more than 90 minutes. The risk of diabetes is 9.2% higher than watching TV for 1-2 hours a day, and the risk of diabetes is 1.5 times higher than watching TV for more than 4 hours. Another study found that adults who sit more than 6 hours a day for more than 3 hours have a 17% higher risk of premature death in men and 34% in women.
Sitting for a long time can cause and aggravate many gastrointestinal diseases
Under normal circumstances, the abdominal cavity is negative pressure. When sitting for a long time, the abdominal pressure will turn to positive pressure. Especially for obese people, the pressure in the lower abdomen and pelvic cavity will increase, the gastrointestinal peristalsis will slow down, and the abdominal blood circulation will be imbalanced, leading to various digestive systems For those who already have digestive system diseases, sedentary behavior is not conducive to the recovery of the disease. On the contrary, it will aggravate the symptoms and illness, and the efficacy of the drug will decrease.
(1) Functional dyspepsia: Prolonged sitting for a long time slows down the emptying of the stomach, which may cause abdominal distension, early fullness, and loss of appetite; the original gastritis, ulcer disease and other gastric diseases should not be sedentary;
(2) Gastroesophageal reflux disease: When sitting for a long time, the lower esophageal sphincter relaxes and the stomach contents flow back to the esophagus, causing chest pain, acid reflux, and heartburn, sometimes difficult to distinguish from angina;
(3) Poor digestion and absorption: The weakening of small intestinal peristalsis affects the digestion and absorption of food, causing abdominal distension, abdominal ringing, increased anal exhaust, and foul smell of stool, especially those who are weak in digestion and absorption and should not sit for a long time;
(4) Constipation: The peristalsis of the large intestine is weakened, the stool stays in the large intestine, cannot reach the rectum, does not produce a sense of defecation, constipation and dry stool occur; one of the most important things to develop a good stool habit is to sit for a while;
(5) Hemorrhoids and anal fissures: pelvic blood flow is not smooth, causing the anal veins to dilate to form hemorrhoids and bleeding, repeated anal fissure bleeding, and those with hemorrhoids and anal fissures should pay attention to sitting down soon
(6) Rectal prolapse: In the elderly, when the anal sphincter is loosened and the pressure in the pelvic cavity is too high for prolonged sitting, it will slowly cause the rectal prolapse, and severe fecal incontinence will flow;
(7) Indirect and femoral hernia: Long-term sitting for a long time will cause changes in abdominal pressure, especially for the elderly with weak physique, causing hernias to form. "Lumps" appear in the lower abdomen, which are obvious when standing or coughing, and disappear in normal times;
(8) Colorectal polyps: long-term sedentary colon polyps can increase the risk of 1-2 times. After endoscopic rectal polyp removal, it is not appropriate to sit for a long time, which affects wound healing and complicated postoperative bleeding;
(9) Colorectal tumors: Epidemiological investigations have found that the risk of colorectal malignant tumors in people who have been sitting for a long time can increase by 2-3 times. Avoiding sedentary has become one of the consensus to prevent colorectal tumors;
(10) Fatty liver: sedentary people are more likely to develop fatty liver, combined with hyperlipidemia, diabetes, etc. Severe fatty liver can affect digestion and absorption, or transform into cirrhosis;
(11) Gallbladder stones: sedentary, especially obese people who sit for a long time, increase the risk of forming gallbladder stones by 4-5 times. The frightening thing is that once gallbladder stones are formed, acute cholecystitis and acute pancreatitis will occur if they are not properly maintained.
How do office workers and homesteaders avoid the health damage of sitting for a long time?
Exercise can offset the hazards of sedentary:
(1) Low-intensity exercise: ensure 20 minutes of walking every day, such as spreading or walking to work. Studies have shown that no matter whether obese or not, only 20 minutes of walking a day can avoid premature death, prolong life, and reduce the risk of disease;
(2) Moderate-intensity exercise: A meta-analysis of one million people published online by The Lancet shows that 1 hour of moderate-intensity activities such as brisk walking, jogging, dancing, swimming, cleaning and housework can offset sitting 8 Health risks caused by hours;
(3) High-intensity exercise: The World Health Organization recommends that it can be replaced with a 75-minute weekly high-intensity aerobic exercise such as running, fast cycling, fast swimming, and heavy lifting.
Fragment activity sitting in a chair:
(1) Turn your head left to right, then turn it in the opposite direction, repeat three times.
(2) Twist the upper body left and right, 10 times each, with a large range.
(3) Extend your arms to your back, unfold your chest, and hold for two minutes.
(4) Grasp the handrails with both hands, raise both legs straight up, stay for three seconds and put them down, repeat five times.
Ideas to leave the chair activities:
(1) Sit for half an hour and get up and drink some tea and coffee and walk around;
(4) If possible, take the stairs instead of the elevator;
(5) Get up and stroll after reading 6 pages;
(6) Watching TV while doing in-situ walking, squatting and dumbbell exercises;
(7) It is possible to stand and read a book, watch a video, have a meeting or chat;
(8) Go to the window and look at the beautiful scenery outside the window;
(9) Go to the mail room to get newspapers and letters;
(10) If you want to go to the toilet, go to a farther toilet;
(11) Keep the trash can away from the desk and walk over to throw rubbish;
(12) Set a small alarm clock to remind you of activities at a fixed time.