The full text is very long, but the final conclusion is that after statistics and analysis, it is found that:
Specific data show that the average incidence of arthritis in people who love fitness and running is 3.5%, while the incidence of arthritis in people who have been sedentary for a long time is as high as 10.2%.
People with common sense in fitness should have read many articles saying that running and squatting are harmful to knees.
With the development of the times, we inevitably need to sit down. We have to work, study or play video games and watch TV. These things in daily life require sedentary.
As far as I'm concerned, I spend more than one third of my day sitting.
I thought that sitting had little pressure on my knees, but I found that sitting for a long time led to arthritis.
1, sedentary and sad: heart function plummeted. Sedentary will lead to slow blood circulation, decrease heart function and cause myocardial atrophy.
2, sedentary injury to blood vessels: arteriosclerosis &; Thrombosis. Don't underestimate sedentary behavior. Maintaining a posture for a long time will cause calcification and accumulation of arteries, and the most direct effect is arteriosclerosis.
According to statistics, normal adults sit 1 hour every day, and the risk of coronary atherosclerosis increases 12%.
People who sit for more than 3 hours a day have a 2-fold increase in the risk of deep venous thrombosis of lower limbs. So if you need to sit for a long time at work, you must get up and walk every once in a while.
There are even many dogs who work overtime late at night and need to work overtime in the company at night. Be sure to pay attention. Long-term continuous 12 hours will greatly increase the risk of pulmonary embolism.
Especially for some elderly people, we must not ignore them. Because with the increase of age, blood lipids become higher and blood viscosity is higher than that of young people. Sedentary is really the inducing factor of various potential diseases.
3, sedentary: dizziness hurts the brain. Sedentary causes slow blood circulation, insufficient blood supply to the brain, and is prone to depression and fatigue.
4, sedentary bone injury: the culprit of low back pain. Keeping your neck, shoulders and back in a posture for a long time is definitely a sign of danger. Long-term local blood circulation is not smooth, which is characterized by stiff neck, shoulders, waist and back, soreness and pain, and then cervical spondylosis.
5, sedentary injury: pulmonary embolism. Not long ago, the American Cancer Society released a long-term statistical result with a huge sample. The sample size of this study is 6.5438+0.2 million people, and the duration of research statistics is 654.38+0.4 years, which can be said to be quite authoritative.
Coincidentally, Australia has also conducted similar research, and the results show that:
Sitting and watching TV for more than 4 hours every day increases the risk of death from cardiovascular and cerebrovascular diseases by 80%, and the risk of death from other causes by 46%.
Having said that, the harm of sedentary is so great, but we can't avoid sedentary for various reasons, so how should we fight against the harm of sedentary?
For everyone who needs to live, work is necessary, but once the working hours are long, it is inevitable, and you can't miss work. So is there any good way to minimize the harm we will do?
What do you mean? Simply put, get up every 1 hour and exercise for 5- 10 minutes. Stretch your back and shoulders slightly and do some simple muscle relaxation activities.
It is not a good habit to cross your legs, because sitting with your legs crossed is more harmful to the pelvis and spine than sitting normally, which will lead to pelvic tilt and scoliosis and affect your posture!
Leg strength and core strength are the main forces against sedentary hazards, and some leg strength training can enhance your strength. Since you can't avoid sitting for a long time at work, you might as well go to the gym to relax your muscles after a stressful day.
So to put it bluntly, try not to sit still in your seat at work, and exercise properly after work!