According to a report published in the Journal of public health, sedentary middle-aged and elderly people can reduce bone mineral density, make bones' brittle 'and increase the risk of fracture. For people in the workplace, almost all of them sit for a whole day, so be careful!
People who exercise for 150 minutes a week have higher bone mineral density than those who are sedentary for a longer period of time. Generally speaking, men are more likely to be sedentary than women, and their bones are more vulnerable. Sitting less and moving more, and walking 10000 steps a day can help keep your bones strong.
What are the hazards of being sedentary?
The first harm of sedentary: Sedentary makes people's brain blood supply insufficient, leading to the decrease of brain oxygen supply and nutrients, aggravating human fatigue, insomnia, memory loss, and increasing the possibility of suffering from Alzheimer's disease.
The second harm of sedentary: Sedentary immobility can cause muscle soreness, neck stiffness, headache and dizziness, and aggravate lumbar and cervical diseases.
The third harm of sedentary: according to the law, sitting in the office every day, working hard, consumes a lot of mental and physical strength, should often feel hungry, but why a meal time, but still do not want to eat anything, also do not feel hungry? This is the power of sedentary.
The harm of sedentary 4: Sedentary can make the venous plexus near the rectum congested for a long time, the degree of congestion aggravates, so as to make people's hemorrhoids worse, leading to fecal bleeding, anal fissure and other diseases.
The fifth harm of sedentary: when the intake of calories is greater than the consumption of calories, the body fat is easy to accumulate, weight will rise. Obesity is a risk factor for many chronic diseases.
The sixth harm of sedentary: people keep sitting for a long time, the weight of the whole body is pressed at the bottom of the spine, and the shoulder and neck are not active for a long time, which is easy to cause cervical stiffness, and even lead to spinal deformation and induce kyphosis and bone hyperplasia.
The seventh harm of sedentary: Sedentary will oppress the bladder meridian located in the buttocks and thighs, resulting in poor blood flow of the bladder meridian, leading to bladder dysfunction. The kidney meridian and the bladder meridian are exterior and interior, which will lead to abnormal renal function. The so-called "sedentary kidney injury" is this truth.
Countermeasures:
1. Proper exercise
If you work continuously for more than 1 hour, you should stop your work and do some stretching, head turning and body turning exercises. After work, you should take part in badminton, table tennis and other physical exercises. Jogging, fast walking and swimming are good ways to exercise all over the body. Office workers should try to keep their back close to the back of the chair. If there is still a gap at the waist, they can put a small cushion to support the waist, so that the lumbosacral muscles will not be too tired.
2. Have some fruit and yogurt
It's a good way to deal with mental fatigue. Apple is very helpful to improve people's mental outlook. When people feel that their memory is declining, it's a good choice to leave the table and eat an apple. In addition, because calcium can relieve muscle tension and regulate endocrine, foods rich in calcium, such as skim yogurt, are also beneficial to relieve fatigue and irritability. Therefore, when you need to improve your attention, you might as well drink a cup of skim yogurt.
3. Put a ring cushion on it
Don't underestimate the pain in your tailbone. It may mean that your tailbone is injured due to incorrect sitting posture for a long time. If you want to reduce the chance of tailbone injury, it's unnecessary to say that if you have already begun to feel pain, you have to try to reduce or avoid the pressure in the place of pain. When sitting normally, you can put a decompression cushion similar to a life buoy on the chair to reduce the pressure on the affected area. The hollow design cushion can disperse the pressure of the tailbone and buttocks, so that patients can sit for a long time and work more conveniently.
4. Eat more seaweed and rhizome food
Sedentary lack of body movement, will make gastrointestinal peristalsis weakened, digestive secretion decreased, over time will appear anorexia, indigestion and abdominal fullness and other symptoms. Cultivate a 'vegetative' diet. Eat more seaweed, underground root (stem) food, fresh vegetables and fruits in time. The rich dietary fiber can promote intestinal peristalsis, shorten the passage time of food, reduce the chance of harmful substances in food contacting with intestinal mucosa, and absorb some harmful substances to reduce toxicity.