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As we all knowSitting for long periods of time hurts the body。The World Health Organization has long listed sitting as one of the top 10 causes of death and disease. The so-called "sitting and waiting for illness" means that many diseases come out of sitting.
Movement is beneficial。Authoritative guidelines at home and abroad have emphasized that in the process of sitting for a long time, often get up and exercise, can reduce the harm caused by sitting for a long time.
So how often do we need to get up and move?How long does it last to be good for the body?
Recently, a study published in the Journal of the American College of Sports Medicine gives us the answer:
The study found that getting up and walking around for 5 minutes every 30 minutes during sedentary periods was effective in counteracting some of the health damage.
In this randomized crossover trial, participants were asked to complete 5 different types of sedentary patterns over 5 days:
8 hours of continuous sedentary sedentary activitiesGet up and move for 1 minute every 30 minutesStart activity for 5 minutes every 30 minutes of sitting;Get up and move for 1 minute every 60 minutes;Get up and move for 5 minutes every 60 minutes. 
The study foundEvery 30 minutes of sitting and getting up and moving for 5 minutes can significantly improve health indicators, offset the harm caused by sitting for a long time to the greatest extent, and can effectively relieve fatigue and improve mood。From the perspective of blood pressure, no matter which combination of static and dynamic mode, as long as it is active, it can improve blood pressure.
Let's review the definitive guide's advice on sedentary time:
The World Health Organization's Guidelines on Physical Activity and Sedentary Behaviour recommendAdults should limit sedentary time and engage in any intensity of physical activity, including lower intensity, to reduce sedentary behavior
The Chinese Physical Activity Guidelines (2021) put forward the basic principles of physical activity in the Chinese population:Movement is beneficial, more movement is better, moderate strength, the most important thing is persistence
In general, it is a bitter exhortation to everyone:
Don't sit all the time
Let's move
There are benefits to moving
In short, sit less if you can, sit for every 30 minutes (up to 1 hour), get up and move for 5 minutes, do whatever you want, just force yourself out of the seat.
Even if the objective conditions do not allow it, it is beneficial to remember to change your sitting posture from time to time, and you can tiptoe when sitting.
Office workers can use height-adjustable desks to change their sitting and standing positions.
Remember, don't sit in one position for more than 30 minutes, and move your body often to interrupt the time spent sedentary, which is good for your health.
Next. For everyone who is "sedentary".
10 stretches are recommended.
Relieves neck, shoulder, lower back pain.
Eliminate fatigue and improve posture.
Whether at home or in the office.
You can move anytime, anywhere
1. Raise your arms high
When you stand still, push your palms up towards the ceiling, and your thumbs are almost touching your shoulders when you pull your palms back. The difficulty can be increased by lifting the water bottle at the same time.
2. Kick the triceps
When traveling in place, bend about 45 degrees to the ground. Bend your elbows and extend them to the back as if you were lifting weights.
3. The Hulk
Lean forward while keeping moving. Bend your elbows, place your fists in front of you, and move your arms back like wings. Try to touch your shoulder blades.
Fourth, turn the hamstrings
Bend your arms at your elbows. As you straighten your arms, reach one foot up to your hips so that when your feet are raised, your hands will go down.
5. Raise your knees
When your arms are down, lift your knees up.
6. Hallelujah
Wave your arms above your head with both hands to the left, bring your arms down as you switch legs, and do it again to the right. Do you want to shout "Hallelujah!"."Decide for yourself.
7.Boxing
Swing your legs from side to side while alternating your arms to your sides. To reduce pressure on your elbows, try not to stretch your arms too straight.
8.Push-ups on the table
Place your hands on the edge of the table, shoulder-width apart, and legs behind you. Push as hard as you can.
9.Sideslip
With both hands crossed at the waist, slide your left leg to the left, move your upper body with you, and after the maximum span, bend your leg and squat, keeping your right leg straight. Return to the position and do it again to the right.
10. Jump and squat
Make sure you have space in front of you. Bend your legs into a half-squat with your arms behind you, then jump and swing your arms as if you were celebrating.
Less sedentary, more active, and more exercise.
Say goodbye to bad habits.
Embrace 2023 with a healthier attitude
Let's move to the beat of life.