It ruins your knees more than running! It's very harmful, but you do it every day!
▲Guiding expert of this article: Yan Shigui, Director of the Department of Orthopedics, Director of the Second Affiliated Hospital of Zhejiang University School of Medicine, Director of the Institute of Orthopedics, Professor, Doctoral Supervisor, Chief Physician. Sedentary:Movements that are close to death and suffer from head to toe are affected byarthritis in 3.5% of fitness runners and 10.2% in sedentary people. Isn't it surprising to see this data? Every day, I sit and swipe WeChat, sit and watch TV, sit and eat, sit and read newspapers, and sit and play cards...... At the end of the day, it seems that the body feels relaxed, but over time, the joints will become as stiff as rusty machine bearings. Professor Yan Shigui, Director of the Department of Orthopedics of the Second Affiliated Hospital of Zhejiang University School of Medicine, said: "Knee osteoarthritis is one of the common diseases in China, with an overall prevalence of 15.6%. The prevalence of knee osteoarthritis is increasing exponentially in 10 years in people over the age of 50, and knee osteoarthritis is currently the second most disabling disease in the world. The harm of sitting for a long time is not only to hurt the knees, but also to suffer from head to toe, and the World Health Organization has long listed "sedentary" as one of the top ten causes of death and disease. 01. Sitting for a long time hurts the brain: Sitting for 1 hour causes Alzheimer's disease, blood is concentrated in the lower limbs, circulation is weakened, cerebral blood supply is insufficient, hypoxia, dizziness is easy, mood is low, thinking vitality is reduced, and even an important factor in Alzheimer's disease. 02. Sedentary sadness: Decline of heart functionSedentary life will slow down blood circulation, which will cause heart function to decline and cause myocardial atrophy. For middle-aged and elderly people with arteriosclerosis and other diseases, sedentary and slow blood circulation can also induce myocardial infarction and cerebral thrombosis. 03. Sitting for a long time hurts blood vessels: arteriosclerosissedentary for a long time, fat burning decreases, cholesterol increases, may block the heart, blood vessels, etc., and increase cardiovascular and cerebrovascular diseases. If you are sedentary, calcifications accumulate in the arteries, causing arteriosclerosis, and sitting for 1 hour a day increases the risk of coronary arteriosclerosis by 12%. Being sedentary for a long time reduces the contraction of leg muscles and slows the blood flow in the lower extremities, increasing the incidence of thrombosis. People who sit in a sitting position for more than 3 hours a day have a 2-fold increased risk of developing deep vein thrombosis in the lower limbs, and sitting for more than 12 hours in a row increases the risk of pulmonary embolism. 04. Sitting for a long time hurts the nerves: dizziness,dizziness, sedentary and slowing down blood circulation will also lead to insufficient blood supply to the brain, damage to the brain, manifested as fatigue, dizziness and other symptoms. 05. Sitting for a long time hurts the bones: neck, shoulder, back pain, neck, shoulder, and back are in a tense fixed posture for a long time, which will not only cause poor local blood circulation, but also lead to stiffness, soreness and pain in the neck, shoulder, and back, headache and cervical spondylosis. 06. Sitting for a long time hurts the lungs: it affects the blood supply of the heart and lungs,and the amount of sedentary exercise is small, and the lungs are not effectively exercised, which will affect the blood supply to the heart and lungs. Most of the common diseases of the elderly pulmonary system, such as emphysema infection, are related to reduced lung function. 07. Sitting for a long time hurts the pancreas: When the diabeticcells are in idle muscles, the pancreas responds slowly and is easy to produce more insulin, resulting in diabetes, long-term sedentary life, and the risk of type 2 diabetes increases by 112%. The 2016 edition of the guidelines released by the American Diabetes Association clearly states that everyone should reduce sedentary time, especially avoid sitting for more than 90 minutes. 08. Sitting for a long time hurts the stomach: loss of appetiteand sitting for a long time can easily cause slowing down of gastrointestinal peristalsis, reducing the secretion of digestive juice by the digestive glands, and aggravating symptoms such as abdominal distention, constipation, and indigestion. 09. Sitting for a long time hurts the intestines: Theintestinal and stomach peristalsis of sedentary people with colon cancer weakens and slows down, and harmful components are easy to stay in the colon, irritating the intestinal mucosa, coupled with poor blood circulation in the abdomen, pelvis and lumbosacral region, the intestinal immune barrier function decreases, and the risk of colon cancer increases. "Nine hemorrhoids in ten people", staying in a sitting position for a long time can also easily lead to hemorrhoids. 10. Sitting for a long time: Pulmonary embolismTheAmerican Cancer Society released the results of a new 14-year study of 120,000 people, which found that sitting for more than 6 hours a day may increase the risk of early death, and women are at higher risk. Australian researchers found that sitting and watching TV for more than four hours a day was associated with an 80 per cent increased risk of death from cardiovascular and cerebrovascular disease and a 46 per cent increase in the risk of death from other causes compared to those who watched TV for less than two hours. ProfessorGao Fangkun, former director of the Beijing Institute of Geriatrics, reminded that the ligaments of the elderly begin to stiffen, the ductility of muscles deteriorates, the bones degenerate, and the overall function is declining. To resolve the harm of sitting for a long time, there is actually only one word: move. 1. Correct sitting posture Maintain a correct sitting posture, the back is straight, the shoulders are naturally sagging, you can put the elbows on both sides, the chair is too soft and may compress the prostate, you can change to a hardness of the seat, and add a cushion on the back to reduce the pressure on the waist and not bend the legs. 2. Walk around oftenInorder to ensure that you do not sit for too long, it is recommended to take short rests, about 20~30 minutes each time. It's best to be able to get up and move around, even when you're sitting, bending over, lifting your shoulders, or taking deep breaths to reduce muscle tension. 3 Walking a few steps atthe speed of a snail on TV commercials burns twice as many calories as sitting, and of course, more intense exercise is better. 4. Tiptoeing:In work and life, especially when the lower limbs are sore and weak after sitting or standing for a long time, you can use the tiptoe method to fitness. Because the contraction and squeezing of the muscles in the back of the calf on both sides during tiptoeing will promote the return of blood to the exerciser's lower limbs, accelerate blood circulation, and prevent varicose veins in the lower limbs. 5. Single leg lift Sitting in a stiffer, backrested chair, reducing your abdomen, lifting one leg until your leg is sore, and then changing to another can exercise the quadriceps muscles of the thighs, which are rarely exercised. 6. Clamp the mineral water bottlebetween the knees and open the width of 1 fist between the legs, clamp the bottle, lift the heel and hold it for two minutes, this small action can exercise the muscles around the knees, when exercising, the supply of qi and blood will come up, and some of the wind and cold will be removed to treat knee pain. 7. Put a pillow under your feet For people without heart disease, you can put a pillow under your feet when sleeping to help blood return and improve edema of the lower limbs, and you can also soak your feet properly to promote blood flow. 8. Walking backwardscan exercise the waist and back muscles that are rarely used in ordinary times, and middle-aged and elderly friends who sit and watch TV for a long time may wish to try a combination of walking forward and backwards. Be safe. Sitting for a long time is a healthy time bomb, and when you see this WeChat, you stand up immediately, and your butt grows on the stool, and it is difficult to live a long life. Eight tips to avoid the dangers of sitting for a long time, send it to friends to see, men, women and children can use it, it is very important!
