Office workers should never "sit still"! With the advent of knowledge economy, more and more people are sitting and working. Although sitting is comfortable, it is unhealthy. Studies have shown that sedentary behavior can lead to the following 18 diseases: cervical spondylosis, lumbar spondylosis, loss of appetite ... A report released by the World Health Organization in 2003 showed that more than 2 million people died of heart disease and diabetes caused by sedentary behavior every year. Therefore, for the sake of health, don't "sit still". 1. Causes of cervical spondylosis: The root of cervical spondylosis is various symptoms caused by the loosening of cervical intervertebral disc after degeneration, which further compresses nerve roots, spinal cord or vertebral artery. Long-term bad sitting posture or sitting in front of the computer for a long time is most likely to cause neck muscle fatigue, neck and shoulder pain, neck muscle spasm and even dizziness; Over time, cervical disc degeneration is bound to occur prematurely in adulthood, leading to cervical spondylosis. Countermeasures: Keep the correct sitting posture when operating the computer: Please make sure that your whole foot touches the ground when sitting. Use an adjustable workbench, chair or foot pad to keep your feet on the ground smoothly. If a foot pad is used, make sure that the width of the foot pad is wide enough to allow the legs to move freely in the work area. Stretch your legs often and change your posture. Always stand up and leave the workbench, walk a little, and often change the position of your legs to relax people as a whole. Be careful not to put boxes or other items under the table, which will limit the space for your legs to move. 2. Causes of lumbar spondylosis: Due to long-term sedentary, or some poor sitting posture, or always fixing a posture, the soft tissue of the waist is in a state of tension for a long time, and the soft tissue is ischemic, resulting in lumbar muscle strain. Countermeasures: Try to reduce the sitting time, or sit for a while and change your posture, stand up and exercise, and do a waist massage halfway. 3. Causes of coccyx injury: Do you often feel dull pain in your hip coccyx and sometimes fidget for two or three days? Please don't ignore this symptom, which is a common disease for women-coccyx injury. Symptoms of coccygeal pain include tenderness or leg pain near the hip coccyx, including coccyx, levator ani and surrounding soft tissues. Long-term incorrect sitting posture and compression of coccygeal nerve will cause coccygeal injury and pain. Countermeasures: Keeping a good sitting posture, reducing the pressure on the spine and exercising more can reduce the chance of coccyx injury. Suffering from chronic coccygeal pain, the most important thing is to reduce or avoid the pressure on the affected area as much as possible. When sitting normally, you can put a decompression pad similar to a life buoy on the chair to reduce the pressure on the affected area. This kind of hollow cushion can disperse the pressure on the coccyx and buttocks, so that patients can sit for a long time and work more conveniently. At home, you should always apply hot compress to the affected area, or let Chinese medicine use ultrasonic treatment to strengthen the blood circulation of the painful part and promote the curative effect. 4. Reasons for the long "cocoon" on the buttocks: The long "cocoon" on the buttocks refers to the long hard pimple and dull pain on the buttocks, that is, the ischial tubercle cyst. It turns out that the bones of human buttocks are composed of pelvis, in which ischium is an important part of pelvis, and ischium can be divided into upper and lower branches, and the junction of the two bones is ischial tubercle. When a person takes a sitting position, the ischial tubercle just touches the surface of stool. There is a synovial sac at the top of the ischial tubercle, which can secrete fluid and reduce friction and oppression between tissues. However, with the increase of age, the synovial sac has also undergone degenerative changes and fluid secretion has decreased. Working at a desk for a long time or having the habit of sitting cross-legged for a long time is easy to make the ischial tubercle "collide" with stool. There is also long-term unreasonable friction, squeezing, weight bearing and trauma, which will lead to traumatic bursitis over time, and this bursitis mostly occurs on one side of the ischium, which may be related to the imbalance of sitting power. After bursitis occurs, congestion, swelling and serous exudate in the capsule increase, and the exudate will become sticky, cellulose will be deposited and adhesion will occur for a long time. At this time, the wall of synovial sac thickens, the surface of synovium is rough, and finally a cyst is formed. Countermeasure: improve the seat. If you are used to sitting on a wooden chair or a hard bench, you can change to a rattan chair or sofa, or you can put a thick sponge pad and cloth pad on the hard seat, which can reduce the friction and resistance of the hard seat to the ischial tubercle. 5. Causes of muscle soreness: Hundreds of millions of cells in the human body rely on blood transportation to complete metabolic functions. Sedentary can reduce blood oxygen carrying capacity, reduce oxygen partial pressure and increase carbon dioxide carrying capacity, and increase carbon dioxide partial pressure, causing muscle soreness, stiffness and atrophy. Countermeasures: Medical experts suggest that anyone who needs to sit for a long time because of work should not last more than 8 hours at a time, and should do activities for about 10 minutes every 2 hours at work, or walk or exercise freely. 6. Causes of loss of appetite: sedentary general lack of exercise will weaken gastrointestinal peristalsis and reduce the secretion of digestive juice. After a long time, there will be symptoms such as loss of appetite, indigestion and fullness. The food normally consumed by sedentary people accumulates in the gastrointestinal tract every day, which aggravates the gastrointestinal load and cannot relieve tension and peristalsis for a long time. In the long run, it can cause chronic and refractory diseases such as perforation and bleeding of gastric and duodenal ulcers. Countermeasures: Cultivate "plant-based" eating habits. Eat more dried beancurd, laver, underground roots (stems), fresh vegetables, seasonal fruits, etc. Rich dietary fiber can promote intestinal peristalsis, shorten the passage time of food, reduce the chance of removing intestinal mucosa from harmful substances contained in food, absorb and take away some harmful substances and reduce toxicity. 7. Causes of weakened heart function: sedentary blood circulation slows down, the human body's demand for heart workload decreases, and blood circulation slows down. Over time, the heart function will decline, resulting in myocardial atrophy, which is prone to cardiovascular diseases such as arteriosclerosis, hypertension and coronary heart disease. Countermeasures: You can do "chest expansion exercise". Method: After sitting for an hour or two, stand up, stretch your arms and do chest expansion activities. Stretch your chest for three to five minutes at a time. The number, intensity and frequency of "chest expansion exercise" should be determined according to your physical condition. 8. Causes of memory decline: sedentary and slow blood circulation will lead to insufficient blood supply to the brain, damage the brain and cause mental disgust, which is manifested as physical fatigue, listlessness and yawning. If you suddenly stand up, you will also have symptoms such as dizziness. Sedentary thinking consumes blood and hurts yin, and the elderly will lead to memory loss and inattention. If yin deficiency and heart fire are endogenous, it will also cause five upset, toothache, dry throat, tinnitus, constipation and other symptoms. Countermeasures: For the sake of your physical and mental health, don't sit and play chess and mahjong for a long time, and the elderly don't stay at home for a long time. 9. Causes of hemorrhoids: For sedentary people, blood circulation slows down, which hinders venous return in the body, and anorectal veins are easy to expand. Blood stasis can cause varicose veins, and may cause hemorrhoids, anal pain, bleeding and even bloody stool. If this continues, it will lead to anemia. Countermeasure: Take a hot bath. The water temperature in the sitz bath should not be high, but 30℃ ~ 40℃ is appropriate. Sitting bath time should not be too long, just 20 ~ 30 minutes. Take a bath in the morning and evening. A small amount of salt can be added to the hot water, and the water surface is not lower than the perineum. 10. Constipation reason: Ms. Li is the department head of a company, and the chair is her closest partner, usually sitting for several hours. Recently, Ms. Li found that her face was obviously not good, and she defecated once every 3 to 4 days. I didn't know I was constipated until I went to the hospital for examination. The doctor explained that women's abdominal muscles are naturally weak, and the strength of defecation is small, and sedentary is easy to constipation. Countermeasures: drink water on an empty stomach regularly, and stand up and exercise every 1~2 hours during working hours. At the same time, eat more high-fiber foods, such as vegetables, fruits, corn, celery and so on. 1 1. Causes of colorectal cancer: Sitting in the office for many years and seldom exercising is a risk factor for colorectal cancer. Because sedentary people are most prone to hemorrhoids, there is also a saying among the people that "ten people have nine hemorrhoids". Many people think that hemorrhoids don't matter, just don't bleed, thus ignoring that hematochezia is one of the initial main symptoms of colorectal cancer. If you find blood in the stool, you must go to the hospital for examination. You'd better have a digital rectal examination. The doctor put on his gloves and put a finger into his anus. You can usually find out the problem. Countermeasures: sedentary people should be vigilant and strive to overcome the bad habit of sedentary. At the same time, it is recommended to develop the habit of physical examination from the age of 30. The main examination methods are digital rectal examination, barium enema and CT examination. You can choose to check 12 according to the doctor's advice. Causes of prostatitis: Zhao, a senior three boy, always wants to urinate recently. Every time he urinates, he feels dull pain and has poor defecation. As the college entrance examination approaches, parents are scrambling to take their children to the hospital. The doctor found that the boy had chronic prostatitis. According to experts' analysis, today's children are under great learning pressure and have to do a lot of homework every day. Due to excessive fatigue, decreased resistance and sedentary, the boy's prostate will be oppressed and congested, which will lead to prostatitis over time. Countermeasures: Experts advise students to exercise properly after class, such as running, playing ball and doing exercises. And don't sit in front of the computer for a long time on holidays to avoid prostate compression and inflammation. 13. Causes of dysuria: It has been recognized by many people that patients with prostatic hyperplasia should not sit for a long time. However, the posture of patients with benign prostatic hyperplasia is also particular. When people sit up straight normally, the center of gravity naturally falls on the position of the prostate. After sitting for a long time, the hyperplastic prostate will inevitably bear the weight pressure, which will inevitably expand the hyperplastic prostate to the urethra and oppress the urethra. In severe cases, it will cause dysuria. Countermeasures: If patients with benign prostatic hyperplasia consciously shift their body center of gravity to the left or right buttocks in daily sitting posture (the left and right buttocks can be rotated appropriately), they can avoid the direct oppression of the hyperplastic prostate by the body center of gravity, thus avoiding or alleviating the oppression of the hyperplastic prostate on the urethra. Long-term use of this method can play an unexpected role in protecting the hyperplastic prostate. 14. Causes of male infertility: sedentary will lead to poor venous return. For men, it will make the local temperature rise, poor ventilation, and easy to get infected with balanitis prepuce. At the same time, the high temperature and venous blood flowing back to the testis caused by sedentary for a long time will also damage the spermatogenic function of the testis, leading to male infertility and even testicular necrosis. Countermeasures: office workers should consciously get up every hour to pour a glass of water and go to the toilet. Men who often sit because of work needs should wear loose cotton underwear, and never wear too tight underwear. In life, we should also pay attention to alcohol restriction and avoid spicy food. 15. Causes of female infertility: White-collar women, due to long-term sedentary, often have severe pain before and during menstruation, which is due to sedentary and lack of normal exercise, leading to qi and blood circulation disorders; Have a plenty of qi stagnation and blood stasis, easy to lead to lymphatic or blood embolism, make tubal nowhere; More because of the relationship between sedentary and body, endometriosis is formed, which are the causes of infertility. Countermeasures: Office workers should be active for at least 30 minutes every day. To achieve this amount of exercise, we can adjust measures to local conditions, such as getting off at two stops in advance when taking the bus to work, or riding a bicycle instead; Take the stairs instead of the elevator when going upstairs; When there is an advertisement on TV, stand up and walk. The intensity of exercise can be gradually increased. If you walk at one stop for 15 minutes, you can gradually accelerate to 10 minutes. Of course, if you can spare more time, I suggest you do 5 minutes of leisure exercise every work 1 hour. It's simple. Just stretch your legs, turn your head and twist your waist. Special reminder: sedentary women are also prone to gynecological diseases such as hemorrhoids, chronic pelvic congestion, dysmenorrhea and endocrine disorders. If the pressure of work or life is great, the nervous mood will make the secretion of hormones more unbalanced, affect the balance of the whole endocrine system, and thus bring more serious unspeakable diseases. 16. Reasons for growing "dangerous fat": We usually say that fat exists under the skin, which is called "subcutaneous fat", which makes people look fat and affects their health. Visceral fat is located in the body, around human organs, mainly in the abdominal cavity (such as around the stomach). Studies have shown that excessive visceral fat in the body will increase the risk of metabolic diseases such as diabetes and heart disease, so it is called "dangerous fat". Countermeasures: a lot of exercise can eliminate the existing visceral fat, and the more exercise, the more visceral fat is reduced; General exercise can prevent the accumulation of visceral fat. On the other hand, if you don't exercise for a long time, you are likely to accumulate this dangerous fat at a rate of 2 kilograms per year. Therefore, we should keep on exercising. 17. obesity causes: sedentary, too much fat and starch ingested by the body is converted into fat, which makes people obese. Over time, a large amount of lipids will be deposited on the inner walls of large and small arteries, which will lead to insufficient blood supply to the whole body tissue system and accelerate the occurrence of the above diseases, which will undoubtedly cause a vicious circle. Countermeasures: For people who work in office buildings, climbing stairs can be the simplest and most effective exercise; Take advantage of off-duty hours, brisk walking, jogging (you can also lift your legs and swing your arms in place), or do some skipping, aerobics, swimming and other sports. To exercise, keep fit, and get obvious fitness effect. 18. Causes of diabetes: The School of Health of Harvard University published a research report that lasted for 10 years: reducing sedentary TV watching behavior is of great significance for the prevention and treatment of type 2 (non-insulin-dependent) diabetes. Sedentary is an important factor of modern lifestyle diseases. A person's long-term lack of activity, coupled with overnutrition, will inevitably lead to metabolic disorders in the body and induce diseases such as diabetes. Countermeasures: stick to a low-fat diet. At the same time, tennis, basketball, aerobics, table tennis and other sports, in addition, walking, jogging, climbing stairs, cycling, swimming, dancing and so on are also good choices.