The harm of sitting for a long time, from head to toe, from inside to outside!

In modern times, apart from sleeping, the most common posture is sitting. We sit on the road when commuting, when going to school or work, and when we go home to rest and lie on the sofa. It seems that we sit anytime and anywhere. As for the harm of sitting for a long time, people still focus on back pain. In fact, the harm of sitting for a long time is more than that.

What are the dangers of sitting for long periods of time?

1. Cervical spondylosis

When a person is sitting, the head is in a flexed position. At this time, the blood vessels in the neck will be compressed, resulting in poor blood circulation. The muscles are also in a tense state, and over time the cervical spine will slowly become stiff.

2. Lumbar muscle strain

Maintaining one posture for a long time can easily cause over-strain on the waist and back, hinder the normal blood flow, and cause lumbar muscle strain and low back pain due to ischemia and hypoxia of soft tissue.

3. Cause hemorrhoids

Sitting for a long time can easily cause pressure to accumulate around the rectum, causing blood circulation disorders in the rectum, and causing the thin walls of the veins around the rectum to slowly expand, causing congestion and causing hemorrhoids.

4. Induce prostatitis

The prostate is located in the pelvic cavity. If men sit for a long time, it will affect the blood circulation in the pelvic cavity, causing local congestion and edema of the prostate, and harmful substances cannot be discharged, leading to prostatitis.

5. Induce gynecological inflammation

If women sit for a long time at work, the pelvic area will be compressed, which will cause congestion. At this time, if you like to cross your legs, this sitting posture will keep your private parts in a closed and humid environment, which is very likely to cause bacteria to grow and cause gynecological inflammation.

6. Obesity

We consume calories every day, but lack activity and consume too little energy, which leads to low basal metabolic rate and accumulation of body fat. Sitting for long periods of time has a particularly obvious effect on the accumulation of fat in the waist and abdomen.

7. Muscle and bone injuries

When you sit in one position for a long time, your muscles are not stretched and your bones cannot move. If you don't exercise regularly, your muscles will become loose and your bones will degenerate over time.

Image source: Baidu Gallery

4 actions to reduce the harm of sitting for a long time:

1. Turn your head

First, raise your head and lean back, then slowly lower your head, then tilt it to the sides to fully stretch your head and neck. Next, slowly turn your head, and finally lean back on the chair, hold your hands behind your neck, and stay for a while.

2. Standing on tiptoe

Put your feet together, stand on tiptoes, relax after a while, repeat 20 to 30 times. Standing on tiptoes is conducive to smooth blood return to the lower limbs. Therefore, people who sit for a long time should do tiptoe exercise once every hour.

3. Leg lifts

Lift one leg and hold it until your leg feels sore, then switch to the other leg. This can exercise the quadriceps muscles in your thighs, which are rarely exercised.

4. Wall stand

Keep your whole body close to the wall, keep your head, back and hips in a straight line, and your heels one fist away from the wall. This will stretch your chest and relax your tense shoulders.

3 tips to avoid sitting for long periods of time:

1. For those who like to drink water, get a glass of water before starting work. You can use a smaller cup or do not fill it up at one time, and increase the frequency of getting water and going to the bathroom.

2. You can also use your phone to set an alarm to remind yourself every hour (remember to set it to vibrate mode so as not to disturb others). When the time comes, you can stand up and move around, and rotate your shoulders and neck.

3. In addition to using the alarm on your phone to remind yourself, you can also use a bracelet to remind yourself. Using your phone at work may distract your attention, so you can use a bracelet to remind yourself to avoid affecting your work efficiency.

Image source: Baidu Gallery

Sitting for a long time can cause many harms to the body without you realizing it, which cannot be ignored. Therefore, if you sit for a long time, you must take action. For more exciting or health science consultations, follow and search Xiaohan Health.