[Special topic of sedentary disease]Sitting for 1 hour reduces life expectancy by 22 minutes. Sedentary is equal to chronic suicide

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(KUALA LUMPUR) Modern people spend long hours sitting, whether at work or at home. Many people sit and work hard all day, and when they go home, they just want to relax on the sofa and watch TV. Little do they know that this type of sedentary lifestyle and lack of exercise affect the health of modern people and cause many diseases major factor.

The European Journal of Prevention and Treatment of Cardiology once published an analysis report that standing for a long time can help avoid weight gain caused by sedentary. The report pointed out that standing for 6 hours a day can burn 54 calories. Calculated over a year, it is about 2.5 kilograms of fat. In fact, the harm of long-term sitting is more than simple weight gain. According to past cases, the lethality of long-term sitting is no less than that of common chronic diseases, such as varicose veins, diabetes, and even cancer and more.

As harmful as inhaling second-hand smoke

With the development of the industrial society, more and more working men and women work hard from the moment they step into the office, sitting on the seat for a long time, maintaining the same posture for too long, and have long forgotten the old ancestors mentioned. The posture of the bell has left behind the doctor’s frequent reminder to get up and move every half hour, and it has led to a whole host of civilized diseases of office workers, including the damage of sitting for a long time.

Dr Tan Sing Yee, a consultant in family medicine, pointed out that according to simple calculations, modern male and female office workers, especially IT personnel, teachers, editors, accountants, or office workers who need to face computer screens for a long time, spend 100 hours a day at work. There are up to 8 hours in a sitting position, and this does not include long-term driving, that is to say, at least 9 to 10 hours in a sitting position, and such a long time, even if you exercise for half an hour to an hour a day, it cannot offset the long-term driving. damage caused by sitting.

“In Malaysia, there are many office workers who do not exercise or exercise less. The reason is that they are too tired after work, or they are concerned about security and safety issues. It causes a series of physical problems. According to research, the damage caused by sitting for one hour is comparable to that caused by smoking two cigarettes, and can reduce life expectancy by 22 minutes.”

The following are the harmful effects of sitting for a long time on the body:

1/heart

Sitting for a long time will cause blood circulation to slow down, muscle burning calories will also be reduced, fat accumulation will cause obesity symptoms, increase the risk of cardiovascular diseases, including varicose veins and venous thrombosis, and are also closely related to high blood pressure and high cholesterol. According to the American authoritative medical journal, women who sit for more than 10 hours a day are twice as likely to suffer from heart disease as women who sit for only 5 hours a day.

2/ Diabetes

According to research reports, sitting for a long time can increase the risk of diabetes. When the muscles of the human body are in the “idle” state for a long time, the response to the body’s insulin will become worse. Sitting for a day can lead to a significant decline in the body’s overall response rate to insulin, not to mention sitting for a long time day after day. Is sedentary and abnormal secretion of insulin related to induce type II diabetes or other metabolic diseases.

3/ cancer

According to medical reports, sitting for a long time may also be the “promoter” of cancer. Sitting for a long time will increase the incidence of colon cancer, breast cancer and endometrial cancer. This may be related to insulin’s promotion of cell mitosis, but the real pathology remains. researching.

4/ Spine problems

Many people feel back pain after a busy day at work. In fact, this is also a spinal problem caused by sitting for a long time.

Staying at the computer or desk for a long time, the body leans forward, the back is tense, and the pressure on the spine is harder than standing, which causes back pain and neck pain. When the human body is standing upright or walking, the abdominal muscles can be fully mobilized, but when a person sits on a chair with a hunched back for a long time, the abdominal muscles will temporarily ‘resign’, resulting in increased burden on the waist and deformation of the spine.

5/ Lumbar disc herniation

According to calculations, when the body sits leaning forward 20 degrees, the pressure on the lumbar spine is several times that of sitting upright, which indirectly causes lumbar disc herniation.

6/ stomach

Digestive disorders, causing indigestion, constipation, acne and other diseases, are inseparable from sedentary.

7/ Muscle and blood vessels

Long-term sitting also leads to relaxation of abdominal muscles, further exacerbating spinal problems. At the same time, prolonged sitting can also lead to slowed blood circulation and varicose veins. As for standing, it can help lower blood sugar, triglycerides and blood pressure.

Generally speaking, the serious harm caused by sitting for a long time is no less than other bad habits in life, such as inhaling second-hand smoke, overwork, etc. Therefore, correct it in time before it is too late to avoid endless troubles.

Stretch your waist every 30 minutes to save your bones for old age

To avoid the harm of sitting for a long time, we must start from the small details of life. In addition to cultivating at least 30 minutes of exercise every day, some inconspicuous small movements are also the trick to avoid the harm of sitting for a long time, such as walking to the pantry to get water, or facing the computer Stretching after 30 minutes is a very effective way.

In fact, studies have also mentioned that it is difficult for people to maintain a high concentration of attention for a long time. After working for 50 to 60 minutes, you should stand up and move for 5 to 10 minutes. This will not only help your health, but also effectively relieve work pressure.

Start with the small details of life

Chen Xinyi recommends small details of life that can avoid sedentary damage:

1/After sitting down for 30 minutes, remind yourself to stand up and walk around. You can choose to go to the toilet or go to the pantry to drink water. It is recommended to use a teacup to hold water. There is a reason to force yourself to stand up and walk around.

2/After driving to the company, park the car at a distance, let yourself take a few more steps to the office, and take a few more steps to the parking space to pick up the car after get off work.

3/If the situation permits, you can choose to take the stairs instead of the elevator, but it must depend on the situation. Remember not to take the stairs when the foot injury has not healed, or when carrying heavy objects.

4/Stretch your waist or rub your neck during your spare time, so as to avoid keeping the cervical or lumbar spine in the same position for a long time.

5/Pay attention to your sitting posture at all times, avoid hunched back, shrunk shoulders or even raised legs for a long time, and keep sitting upright as much as possible.

6/In the past, many people would laugh at people standing up to work. With the rise of health awareness, many people choose to use computers while standing. Even sports equipment companies have launched treadmills that use computers while walking. In other words, you can choose a higher desktop or place a thick pad on the laptop to make the computer screen relatively higher and avoid looking down at the computer for a long time.

7/Don’t stare at the computer screen for a long time, and turn your head occasionally to look at the surrounding environment. If there is a window, you can look out or distant green plants.

Pay attention to sitting posture and exercise more

She pointed out that many people do not know that some small changes in life, such as moving for 30 minutes or paying attention to sitting posture, are all for saving money in their later years. Inconspicuous actions can keep you away from unnecessary diseases. Men and women who exercise, seldom exercise or even don’t exercise, there is a world of difference in appearance, body shape and even thinking, so stop using busyness as an excuse, let alone Let prolonged sitting become a driver of chronic disease.

Office worker with low back pain after sitting for a long time

Question 1: Office workers often complain of back or cervical pain,Is it related to sedentary?

Answer 1:Yes, in past cases, the soreness of the back and cervical spine of office workers is inseparable from sitting in front of the computer screen for a long time. As long as you avoid sitting for a long time, the symptoms are expected to be relieved.

Lumbar disc herniation caused by sedentary

Question 2: Lumbar disc herniation often faced by office workers Is it related to sedentary?

Answer 2:It can be said that long-term sitting is one of the main reasons. When the human body is in an incorrect sitting posture for a long time, the pressure on the lumbar intervertebral disc will increase significantly, and lumbar intervertebral disc herniation will occur over time.

70% of diseases are caused by sedentary

Question 3: If one hour of sedentary sitting is equivalent to 2 cigarettes Is there too much exaggeration?

Answer 3:Not at all. In fact, the World Health Organization (WHO) has long listed sedentary as one of the top 10 causes of death. More than 2 million people die every year from diseases derived from sedentary sitting. If everyone continues to sit for a long time Bad habits, it is estimated that 70% of the diseases in the world will be caused by sedentary.

Stretch and relax muscles regularly when moving around in the office

Cheung Sau-yee, a registered physiotherapist at the Health and Wellness Center of the Hong Kong Society for Rehabilitation, pointed out that regular stretching can not only loosen tense muscles, but also reduce the long-term pressure on the back, waist, legs and buttocks.

The following 5 actions that can be performed in the office can loosen the lower back. Hold each set for 10 seconds and repeat 6 to 8 times. The goal of stretching is to loosen the muscles. You only need to feel a pulling sensation. Do not stretch too much. If the pain persists and the stretching exercise does not improve, you should seek medical advice .

1/ Stretch back muscles

After clasping your hands tightly, raise your backhands upwards until you feel a pull in your back muscles.

2/ Stretch the left lumbar muscles

Clasp your hands tightly and raise your backhand upwards, then lean to the left until your waist muscles feel stretched, then switch sides and do it again.

3/ Stretch the right lumbar muscles

Turn the body above the waist to the left until the muscles feel pulled. It is better to touch the back of the chair with the left hand when turning. Switch sides and do it again.

4/ Stretch the thigh muscles

Straighten your right foot, with your heel on the floor and your toes pointing up, until you feel a pull in the back of your thigh. Switch sides and do it again.

5/ Stretch the piriformis muscle of the hip

Resting your left foot on your right leg, pull your left foot toward you with your hands, then turn your upper body to the left until you feel a pull in your buttocks. Switch sides and do it again.

Reported by He Jianxing Organized by Liang Yingxiu

Fight against cold weather, muscle and joint pain, physical therapist, the more you don’t move, the more painful it will be 3 ways to improve

When the weather changes, many people feel sore muscles and joints, and many people say that the old wounds on the body become “weather stations”, which is very helpless and painful.

When the weather is cold, the willingness to be active decreases, while the opportunity to sit for a long time increases relatively. Especially for the elderly at home, if they have degenerative arthritis or old injuries that have not fully healed, they are prone to increased soreness.

Studies have shown that the feeling that “cold weather makes pain worse” is real and common. When the temperature drops, the body’s pain tolerance will change, especially the joints will become more sensitive to cold pain and tenderness.

prone to inflammation and pain

In addition, because “low temperature” will cause the blood vessels in the peripheral circulation of the body to constrict and the circulation to deteriorate, thereby reducing the repair ability of local tissues, and prone to inflammation and pain. “Cold temperature” can also stimulate muscle tension, making movement more restricted and stiff, and therefore more prone to pain.

Physiotherapist Li Xiaohui pointed out that if the muscles, tendons, ligaments and other soft tissues in the old injury are sticky, fibrotic or calcified during the healing process, they will be more likely to become tense under the stimulation of “low temperature”; Coupled with improper force, it is easy to cause tissue injury, inflammation and pain at the stress point where the force gathers.

She suggested that to combat the soreness of muscles and joints in cold weather, you can make good use of the three methods of moderate “hot compress”, “stretching” and “aerobic exercise” to effectively improve it.

1/Hot compress

Apply hot compresses in uncomfortable positions to relax muscle tissue, improve blood circulation, and reduce the stimulation of low temperature. Taking a bath or soaking in hot springs is also a good choice, but be careful not to burn yourself; if hot compresses are not available, at least keep warm.

2/Putting exercise

Stretching relaxes muscles, which can improve pain. Since the trapezius, gastrocnemius, quadriceps and other muscles are prone to tightness, it will cause soreness in the shoulders, neck, calves, and knees. It is recommended to do stretching exercises for these muscle groups, which can effectively improve it.

1.Shrink the chin, straighten the body, pull the head to the side with the hands, and perform the trapezius muscle stretching exercise

2.Rear-foot calf gastrocnemius stretch using a lunge with both hands on a stationary

3.Use a chair to maintain balance, stand on one foot, clasp the other foot with your hand and bend upwards, and perform a quadriceps stretch on the front of the thigh

3/ Aerobic exercise

In addition to causing joint pain, the cold weather is also partly due to the decrease in activity caused by the cold, which makes blood accumulate in the veins of the lower extremities. Continued weakness, swelling and numbness of the lower limbs, and the problem of varicose veins will become more and more serious.

Therefore, the best way to avoid joint pain caused by cold weather and the numbness and swelling caused by poor circulation in the lower limbs is to change your own living habits and avoid the life style of sitting and standing for a long time. The most important thing is to develop good exercise habits. Habit.

It is recommended to do 30 to 60 minutes of aerobic exercise such as running or walking every day. Walking in the park, brisk walking, or jogging are all good exercise choices, which can promote blood circulation throughout the body. If the cold weather is not suitable for going out to exercise, walking around at home or walking in place for half an hour, avoiding sitting or lying down for a long time, can also keep us away from muscle and joint pain in cold weather.

Written by Guo Meiyi

Eat less after 50 Doubled the risk of sarcopenia

According to a recent survey, as many as 46% of the research subjects after the age of 50 have the risk of sarcopenia, and it is generally believed that sarcopenia occurs more in women, but in fact, the risk of men is more than 50%.

Li Yuqing, a physician in family medicine, pointed out that building muscle and immunity requires not only exercise, but also protein supplementation. The most important thing is to choose protein that is easy to absorb. Compared with the amount of food, the content of the food is actually the key point.

Break the myth of eating less to be healthy

“Excessive intake of meat and dairy products to supplement protein may increase the risk of obesity and cardiovascular disease due to the rich fat in red meat such as beef and pork and the high sodium in dairy products. Therefore, it is recommended to drink nutritional supplements Ensure balanced nutrition and enhance muscle-building results.”

According to her analysis, this actually breaks the common perception of the general public, who feel that “don’t eat too much when you get older”, “you should eat less when you get older”, because as long as you eat less, the risk of sarcopenia will soar. Food intake has been severely reduced, and the risk has increased to 83%. It is suggested that the public should break the myth of “eating less is healthy”.

“Men are born with hormonal relationships, and their muscle composition performance will be better. However, with age and hormonal changes, maintaining muscle mass needs to rely on acquired hard work. It is not just the exercise you think of. If you want to increase muscle, you need to ensure Whether you eat a balanced diet and take in enough muscle-building raw materials, otherwise, as you grow older, your muscles will still lose significantly.”

Two-pronged approach to help avoid upper body

1/ Resistance exercise increases muscle mass more than endurance training

Exercise 5 times a week, at least 30 minutes each time, with a heartbeat of 110 beats per minute, and “resistance training” can increase muscle mass more than “endurance training”, such as lifting dumbbells or elastic bands to train muscle strength, squats, etc. Both are good sports.

2/ It is best to supplement milk, soy milk and eggs after exercise

Protein is the raw material for building muscle. The protein requirement over the age of 60 may be higher than that of young people. If the protein intake is insufficient, even exercising will not help.

What are good high-quality protein foods? Contains beans, fish, meat, eggs, especially within 1 hour after exercise, the effect is the best, it is recommended to drink milk, soy milk or eat eggs, etc. If you want to supplement steadily, you can also drink nutritional supplements to ensure balance Nutrition, strengthen muscle gain results.

Text Li Yishu

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