It is recommended to stand up and walk around every hour.

Many people think that regular exercise every week can keep the heart healthy, but a study published in the American Annals of Internal Medicine at the end of 20 17 found that sedentary is the death risk of participants who sit for more than 13 hours every day, which is 200% higher than those who sit for less than 1 1 hour every day. People who sit for less than 30 minutes a day have a lower risk of getting sick than those who sit for more than 30 minutes, and those who sit for more than 90 minutes have twice the risk of getting sick.

The research conducted by Loughborough University and Leicester University in 20 1 1 * * also shows that people who sit the most are more likely to get sick and die than those who sit the least, as follows:

Increased risk of diabetes 1 12%.

The probability of cardiovascular diseases such as heart disease and stroke has increased 147%.

The risk of death from cardiovascular events increased by 90%.

The death rate has increased by 49%.

Sitting for a long time will cause the following changes to your body. First, the blood flow will slow down, leading to the accumulation of fatty acids in the blood, leading to heart disease. The second is the body's ability to handle fat, which reduces the protein lipase, a very important enzyme in the body, which can decompose fat in the blood. However, when people sit for a long time, the lipoprotein lipase produced by the body will drop by about 90%, making it difficult for the body to use fat. When the body no longer uses fat, it will be stored, causing obesity and cardiovascular diseases. Thirdly, sitting for a long time can lead to insulin resistance, which in turn leads to type 2 diabetes and obesity, which are two major risk factors for heart disease.

Even if you regularly finish 30 minutes of exercise every day, what you do in the other 23 hours of the day is very important. Some people may go jogging in the gym for 30 minutes every morning, but now some smart phones will record the number of walks every day, and there is actually not much exercise at other times of the day except jogging.

For commuters, the commute is sometimes very long. It may take nearly an hour to get back to the office by sitting in the car, and eight hours by sitting in front of the computer. Although people who exercise regularly still have much lower protection against cardiovascular diseases than people who don't exercise regularly, research shows that sitting for more than 10 hours seems to be a threshold. Sitting for more than 10 hour will increase the risk of cardiovascular disease.

Therefore, when the weather is fine, we should take advantage of our lunch break to walk in the nearby parks and green spaces and breathe fresh air, which can improve our creativity. If you have to sit in front of the computer all day, it is good to do some light exercise in the office, such as standing for 8 minutes every 20 minutes, stretching, walking for 2 minutes, drinking a glass of water or going to the bathroom.

Use a smart phone or a simple pedometer to record your steps. Generally, the recommended goal is to take 654.38+100000 steps every day. But if you are sedentary, any "small step" improvement is beneficial. When you only walk 2000 steps a day, try to reach 4000 steps and slowly reach the preset goal.