In modern society, sitting for a long time at work and paralysis after work has become the norm for many people. However, you may not know thatIf you are sedentary, it is actually a time bomb under your ass!
01 The dangers of sitting for a long time are more terrible than you think
Being sedentary for a long time can cause a series of harms to our body:
Deep vein thrombosis of the lower extremities: Sitting in the same position for a long time slows down blood circulation, which can easily lead to deep vein thrombosis in the lower limbs. Once the blood clot falls off and flows to the lungs with the blood, it will block the pulmonary artery, causing pulmonary embolism, and even sudden death in severe cases!
Cardiovascular disease: Sitting for a long time can lead to chronic diseases such as obesity, hyperlipidemia, and high blood pressure, which in turn increases the risk of cardiovascular disease.
Diabetes: Sitting for long periods of time can affect insulin sensitivity and increase the risk of diabetes.
Bone disorders: Sitting for a long time can lead to calcium loss in the bones and increase the risk of osteoporosis.
Muscle atrophy: Sitting for a long time can lead to a lack of muscle exercise and become flaccid and weak.
Cervical and lumbar spine diseases: Sitting for a long time can lead to muscle soreness and stiffness in the cervical and lumbar spine, and even bone hyperplasia.
02 How can sedentary people save themselves?
Since sitting for so much time is so harmful, how can we save ourselves?
Every 30 minutes of sitting, get up and moveEvery 30 minutes of sitting, stand up and do simple stretching exercises, such as:
Stand in a chair and kick backwards with your legs swapped;
Place your hands behind your neck to resist resistance;
Sitting, with the legs extended and flexed repeatedly;
Sit with your legs straight and your feet straight before hooking them back.
Increase your daily physical activity: Engage in at least 30 minutes of moderate-intensity exercise every day, such as brisk walking, jogging, swimming, etc.
Choose the right chair and sitting position: The chair should be of the right height and backrest, and the sitting posture should be upright, so as to avoid bad postures such as hunched back and stilted legs.
03 How to be "lazy" smartly when sitting in the office for a long time?
For office workers, sitting in the office every day is unavoidable. So, how can we cleverly "lazy" in the office and reduce the harm of sitting for too long?
Take advantage of fragmented time movementFor example, walking up the stairs to and from work, going to tea and getting water, taking a walk during lunch break, etc.
Do some simple exercises at the workstation: For example, tiptoeing, calf raising, neck turning, waist stretching, etc.
Use a standing desk: A standing desk allows us to stand while working, reducing the amount of time we spend sedentary.
Sitting for a long time is not a disease, but sitting for a long time is really terrible! From now on, let's take action together to stay away from sedentary life and embrace health!
How much time do you sit each day? What are you doing to reduce the dangers of sedentary life? Feel free to share your experience in the comments section!