Sitting and Health

For many office workers, sitting for long periods of time is unavoidable. However, this normal lifestyle can cause a lot of harm to the body. A study published by Chinese scholars in a sub-journal of the Journal of the American Medical Association showed that sitting for 8 hours a day increases the risk of death by 20%. So, how can we solve the harm of sitting for long periods of time?

The "2020 Guidelines for Physical Activity and Sedentary Behavior" issued by the World Health Organization suggests that sedentary behavior includes the state in which all energy consumption of the human body is less than 1.5 metabolic equivalents when it is awake. In other words, lying down to play with mobile phones, curling up on the sofa to chase TV series, driving to and from work, etc., as long as the energy consumed is low enough, are all "sedentary" in a broad sense. Compared with people who sit for less than 4 hours a day, those who sit for more than 6 hours a day have a significantly increased risk of all-cause mortality and cardiovascular mortality by 12% to 13%. If you sit for more than 8 hours a day, the related risks increase to an astonishing 20% ​​and 29%, respectively. Studies have also shown that sitting for more than 6 hours a day is associated with an increased risk of 12 non-communicable diseases, including migraines, rheumatoid arthritis, chronic obstructive pulmonary disease, chronic liver disease, diabetes, depression, chronic kidney disease, asthma, thyroid disease, gout and other diseases. A large number of previous studies have shown that sitting for a long time can lead to a variety of diseases. On the contrary, changing the state of sitting can prevent a variety of diseases.

Sitting for long periods of time has many impacts on your health.

1. Physical harm

1. Musculoskeletal system

Sitting for a long time will keep the muscles in the waist, neck and other parts in a state of tension for a long time. For example, if you sit at a desk for a long time, the waist muscles will be under constant pressure, which can easily lead to lumbar muscle strain. Moreover, sitting for a long time will affect the normal physiological curvature of the spine and increase the risk of cervical spondylosis and lumbar disc herniation.

2. Cardiovascular system

Blood flow slows down, blood return in the lower limb veins is poor, and blood clots are more likely to form. Studies have shown that people who sit for a long time have a several times higher risk of developing deep vein thrombosis in the lower limbs than those who move around regularly. At the same time, sitting for a long time can also affect heart function and increase the burden on the heart to pump blood.

3. Digestive system

Gastrointestinal motility slows down and digestive juice secretion decreases. This may lead to indigestion, bloating, constipation and other problems. For office workers who sit for a long time, they often feel bloated and uncomfortable after meals.

2. Preventive measures

1. Scheduled activities

Every hour or so of sitting, you should stand up and move around for 3-5 minutes. You can simply walk around, stretch your limbs, do a few squats, etc. to promote blood circulation.

2. Correct sitting posture

Keep your waist straight, with the chair back at about 100° - 110° to your body, and your knees and hips at the same level. Avoid hunching over or slumping in the chair.

3. Increase physical activity

In addition to work, increase the time for physical exercise. Aerobic exercises such as running and swimming can enhance cardiopulmonary function and improve the body's metabolic level. At the same time, exercises such as yoga can also help stretch muscles and improve body flexibility.

We often say: Walking 100 steps after a meal can help you live to 99. This is true. Previous studies have shown that walking can prolong life and prevent many chronic diseases. In fact, as long as you exercise, there are health benefits.