5 major dangers of sedentary time, how to alleviate the harm of sitting for a long time

What are the dangers of sitting for long periods of time?

Introduction: As the saying goes, sitting for a long time hurts the body, and now there are many office workers who work in front of the computer every day, and sitting is a whole day. You may only be willing to get up and take a walk when you go to the bathroom.

So the topic I want to share with you today is that there are many harms of sitting for a long time, so how should we alleviate the harm caused by sitting for a long time?

1. If you can stand, you don't sit, and reduce the time you spend sitting for a long time.

If you want to reduce sedentary time, it is best to start with the small things around you, such as doing more housework at home and staying away from the sofa and bed; Try to stand as much as possible when riding the bus; If you feel tired after working for too long, you can go out for a walk. For students and office workers, sitting for a long time is certainly unavoidable. Since there is no way to avoid it, then set a rule for yourself, every hour of sitting up and moving for five minutes, you can also properly stretch the neck, back, shoulders and other positions, even if it is simply shaking your hands and shaking your feet, it can relieve the pressure caused by sitting for a long time.

2. Strengthen physical exercise.

Many people will have the idea of using more exercise to compensate for the damage caused by sitting for a long time. In fact, this idea simply does not hold water. In other words, sitting for a long time and exercising have different effects on the human body.

Exercise can make up for exercise, but it can't make up for sitting for a long time, so you should actively participate in physical exercise in your daily life and develop a good habit of loving sports. For example, playing tennis and jogging can effectively combat the risks of sitting for a long time.

3. Massage and heat compress to relieve muscle tension and relieve the harm caused by sitting for a long time.

Have you ever noticed that when you sit for a long time, you feel very uncomfortable everywhere on your body? Therefore, in addition to the necessary reduction of sedentary time and strengthening physical exercise, learning some massage methods can also effectively relieve muscle tension and reduce the harm caused by sitting for a long time. For example, after work, we can refer to the doctor's method for massage, and at the same time add hot compresses to the muscle tension, which can effectively alleviate the harm caused by sitting for a long time, and is conducive to facing work and life with a better mental outlook and state the next day.

Since sitting for a long time has become a common way of life, since it is not allowed to sit for a long time, how can the harm caused by sitting for a long time be minimized? An interesting study from the University of Missouri in the United States first concluded that shaking the legs of fat people when sitting will improve postprandial blood sugar and be more conducive to postprandial blood sugar control.

The researchers tested subjects (BM mean I 25) and compared the indicators of sedentary and leg shaking and found that subjects who shook their legs from time to time during sitting for a long time had increased metabolic requirements and decreased postprandial glycemic load.

What is the reason for this?

The researchers hypothesize that this is because shaking the legs while sitting increases metabolic demand, increases blood flow to the moving limbs, increases insulin sensitivity, and reduces postprandial load.

Therefore, if you have to sit for a long time, you can choose to shake your legs from time to time when you sit for a long time, which will help reduce postprandial blood sugar and reduce the risk of diabetes. For those who already have diabetes, it can help control blood sugar after meals.

Sitting friends, calves shake, black feed dogs!

When you sit for three hours in a row, you should stand up and walk and move your body to alleviate the harm caused by sitting for a long time.

In life, you should exercise regularly, and you should often stand up and walk, and you will get a good relief, and there will be no very serious harm.

You should do some stretching exercises every once in a while, and do some confrontation exercises in some free time, so that you can get better in your body.

We can do some body stretching and do some exercises when we have time, which can soothe our body and make blood circulation better.

A lumbar muscle strain is a strain that is caused by improper use of the lower muscles in a sedentary setting. To solve the problem fundamentally, you need to reduce the amount of time you sit. You need to move your waist.

You can stand up and bend over during your leisure time, which is a very good way to improve lumbar muscle strain. Instruments to assist in sitting and standing may also be considered, which can reduce pain.

The dangers of sedentary life are as follows:

Lack of exercise reduces energy consumption and is easy to gain weight;

Blood circulation, which requires the entire movement of the body to ensure normal blood circulation. When sitting for a long time, the circulation will show a downward performance, causing obstacles to the circulation;

From a cosmetic point of view, there is a saying called lymphatic drainage. The lymphatic system and the blood circulation system go hand in hand, but the lymphatic reflux depends on muscle contraction, which is a very important contribution of exercise to the lymphatic circulation. Therefore, when you sit for a long time, there will be embolism of deep veins, and there will also be disorders of lymphatic circulation, and after a long time, the harm will become irreversible, and diseases will occur.

Therefore, sitting for a long time affects not only the amount of energy expenditure and easy weight gain, but the health of the whole body. Only the acceleration of blood circulation, including lymphatic circulation, can bring out the waste products of normal cellular metabolism in the body, which is an important aspect of the different effects of exercise and sedentary life on health.

If you are sedentary for a long time, you must quit this habit as soon as possible. It is also a good way to reduce the time spent watching TV and using the computer, and to properly perform flexibility and strength exercises, such as simple aerobics, yoga, and resistance exercises (a variety of pushing, pulling, pulling, and lifting movements in life can be regarded as such exercises).

Usually do more exercise, stretch more, sit for a long time to stand up and move, and eat more fresh vegetables and fruits in the diet.

Be sure to avoid sitting for long periods of time, and be sure to exercise more, and be sure to do more squats.

How harmful is sitting for long periods of time? How to relieve the physical discomfort caused by sitting for a long time?

1.The harm is great. If you sit for a long time, the body's psoas muscles or ligaments will be in a state of tension for a long time, which can easily lead to psoas muscle strain, resulting in chronic pain or symptoms such as lumbar disc herniation.

In modern society, many people will be sedentary because of busy work and high pressure. Long-term sitting is very harmful. When people sit for a long time, the pressure on the lumbar spine and cervical spine will increase, resulting in chest and back pain, lumbar disc herniation, and cervical spondylosis.

Long-term sedentary life can also have a big impact on the circulatory system. Long-term sedentary blood circulation will slow down and blood clots will easily form. So exercise more appropriately.

2.The long-term harm of sitting for a long time to the digestive system can lead to a decrease in digestion and absorption, especially digestive malabsorption. Abdominal distention, abdominal pain, and constipation are obvious clinical symptoms caused by a long-term decline in sedentary gastrointestinal motility.

Long-term sedentary inactivity leads to excessive caloric reserves in the body, which can lead to obesity and a range of diseases caused by obesity. For a long time, sitting for a long time slows down blood circulation, resulting in insufficient blood supply to the brain, damaging the brain's spirit, and causing mental depression. Sitting for long periods of time can cause symptoms such as physical fatigue, listlessness, and malaise.

Over time, this can lead to memory loss, difficulty concentrating, insomnia, and upset. Older people are more likely to increase the incidence of Alzheimer's disease.

3.If you work for a long time and sit for a long time, you can try the toe pad method. The calf pressure will contract during the foot pad, which can accelerate blood circulation and effectively prevent varicose veins in the lower limbs.

Sitting for long periods of time can cause great discomfort to the neck and shoulders. At this time, you can move your neck appropriately, turn back and forth, or nod your head up and down. Don't make too many turns.

Sedentary is basically hand activity. At this point, the shoulder posture is almost the same. In the long run, it's easy to feel a sore shoulder and neck.

At this time, you can pinch the shoulder appropriately or pat and massage the shoulder to relieve the pain. Stretching can cause most of the muscles in the body to contract strongly, squeezing the congestion back into the heart in a short period of time, improving blood circulation.

It will affect your body, bones will affect blood circulation, and it may be stunted. You can do stretching exercises or go for a run.

It can seriously affect your spine and can also affect blood circulation, which can lead to a herniated disc in the lumbar spine. Massage properly, and stand or do some stretching exercises.

Sitting for a long time will cause deformation of your lumbar spine, which may cause your body to be particularly painful, and will cause our posture to be very poor, without any sense of beauty; If we do it for a long time, we should exercise appropriately, stand up and move, and our body can reduce the harm.

If you sit for a long time, it will lead to obesity, and it will also have a burden on the cardiovascular and cerebrovascular systems, and it will also lead to hemorrhoids; Try to avoid sitting for a long time, do lumbar spine stretching exercises every hour, and exercise and rest properly.

Sitting for long periods of time can hurt people's muscles and bones, and it can also make people's thighs unsightly. You can go out for a walk after sitting for a long time to reduce the harm of sitting for a long time.

There are many harms of sitting for a long time, which is likely to cause metamorphosis of the spine, as well as intervertebral disc herniation and scoliosis of the spine, as well as the accumulation of fat on the stomach, and some people will also cause varicose veins in the lower limbs, and blood circulation will also be poor; After doing it for a while, you can stand up and move, and when doing the activity, you should maintain the correct posture, do not bend over and hunch, and do not bend your legs.

Sitting for a long time may cause damage to the psoas muscles, and the strain on the back muscles is more obvious; After doing it for a period of time, it is necessary to carry out corresponding activities, and to massage the head and neck accordingly, and to sit and stand in the right way to reduce the damage to the waist, proper relaxation is necessary, you can sit and stand for a period of time after the corresponding walking activities, or put some soft pillows on the waist to relieve pain.

The harm of sitting for a long time is very large, and people who sit for a long time are likely to suffer from hemorrhoids, and it will lead to the accumulation of fat in the abdomen, which will affect the health of the body and cause obesity.

Sitting for a long time may lead to severe cervical spondylosis, lumbar spondylosis affects blood circulation, resulting in indigestion, decreased appetite, and heavy mental load. After sitting for a long time, you must stand up and do appropriate activities, strengthen your exercise time, promote your blood circulation, and soak your feet in hot water every day.