"Sitting for a day, my back hurts." "After sitting for a long time, I feel like I am paralyzed."... Due to the impact of the epidemic, there are more people working from home, and there are more diseases caused by sitting. Because of long sitting, there are many patients who suffer from stroke , stroke and lumbar disc herniation.
How much harm is the long-term sitting? Ma Zhen, the therapist of the Department of Rehabilitation Medicine of Gansu Provincial Central Hospital (Gansu Provincial Maternal and Child Health Hospital), said: "We call sitting for a long time sitting for 2 hours or interruption for more than 6 hours a day. Compared with people who sit for less than 2 hours a day, people who sit for more than 6 hours a day have a 26% increase in the risk of chronic diseases."
The diseases caused by long sitting include ischemic heart disease, diabetes , chronic obstructive pulmonary disease , asthma , chronic kidney disease , chronic liver disease, thyroid disease , depression, migraine , gout, rheumatoid arthritis and other diseases. "If the sitting time is reduced to less than 6 hours a day, it will effectively prevent 3.7%-22.1% of chronic diseases."
Ma Zhen explained that when a person sits for a long time, his waist and abdomen are basically still, his metabolism rate is reduced by 50%, and the enzyme production that decomposes fat is reduced by 90%. It has adverse effects on blood circulation, energy metabolism, spine and local soft tissues, and is also prone to lumbar muscle strain, lumbar disc herniation , cervical spondylosis , cervical shoulder syndrome , lumbar leg pain, insufficient blood supply to the brain, and gastrointestinal system diseases.
How can computers reduce the harm caused by sitting for a long time?
Ma Zhen suggested:
1. First, correct the sitting position. After sitting down, the legs should be at right angles, the thighs should be at right angles as much as possible, the feet should be flat, and the knee joints should be slightly lower than the hip joint. If you operate the computer, your eyes maintain a parallel viewing angle with the computer screen. Put a cushion on the back of the waist to keep the lower back naturally bent and the upper body straight. Do not have strong local positions or large folding corners.
2. After sitting for 20-30 minutes, get up and move, do stretching exercises or simply walk around for a while.
3. Stick on the spot, move the muscles of the legs, promote the return of blood in the lower limbs, accelerate blood circulation, and thus alleviate the soreness and swelling of the lower limbs.
4. Extending your waist can cause most of the muscles in the body to contract strongly, and squeeze the accumulated and retained blood back to the heart in a short time to improve blood circulation.
5. Turn your waist, straighten your body and sit upright, and open your legs slightly. Hold your left hand on your right knee, twist your right hand to your back, twist your left and right one at a time into one group, repeat for 20 groups.
Long-term sitting is harmful. No matter how strong or long exercise is, as long as you move, it is good for your health. From now on, gradually increase the frequency, intensity and duration of exercise every day to make yourself healthier.
text·picture丨Benliu News reporter Ouyang Haijie
