What To Do To Reduce The Dangers Of Sitting For Long Periods Of Time
Apr 27, 2023
Smartwatch For Health
With the busy study and work, many people will inevitably sit for a long time, which will cause harm to the body. What are the dangers of sitting for long periods of time? How can the harm be minimized?
How long does sitting count as sedentary?
Generally speaking, sitting for more than 5 days a week, more than 8 hours a day, or maintaining a sitting position for more than 2 hours at a time, both of which are called "sedentary".
That is to say, even if you get up and change your posture every 30 minutes, if you sit for more than 40 hours a week, you are considered sedentary!
What are the dangers of sitting for long periods of time?
The first is musculoskeletal issues. Including chronic muscle strain of the neck, shoulders, waist and legs, cervical and lumbar spondylosis caused by long-term excessive pressure on the spine, hip, knee and ankle pain caused by long-term maintenance of poor posture... Sitting for a long time not only hurts the waist, it also hurts the body. The entire spine and the entire musculoskeletal system.
The second is various metabolic and vascular problems caused by sedentary. Obesity, type 2 diabetes, and various cardiovascular and cerebrovascular diseases... have all been proven to be related to a sedentary lifestyle. In other words, people who sit for a long time have a higher probability of developing diabetes and cardiovascular and cerebrovascular diseases, and have a higher all-cause mortality rate. People who sit for a long time are more likely to "die early".
How to remedy after sitting for a long time?
The first is to try to avoid prolonged sitting. The American Diabetes Association recommends avoiding sitting for more than 90 minutes. In other words, after sitting for an hour and a half, you can stand up and walk around, or lie down and take a rest.
Sitting posture is also very important. Try to keep 3 right angles: thighs, thighs and torso, upper arms and forearms at right angles, eyes parallel to the computer screen; you can also put a cushion on the back of the waist to keep the lower back in a natural C-shaped curve; An ergonomically designed chair is even better, allowing the lower back to be supported when sitting.
If conditions permit, alternate standing and sitting postures can be used. Alternate postures when standing or sitting for one to one and a half hours, which will help reduce spinal pressure and relieve muscle fatigue.
In addition to the above methods of avoiding sedentary sitting, it is also recommended that everyone maintain physical activity in daily life.
How do different populations engage in physical activity?
The active and sufficient physical activity is an important cornerstone of ensuring health throughout the life cycle. People of different ages can follow the recommendations below for appropriate activities
Children aged 2 and under:
1. Engage in various forms of interactive play with caregivers every day;
2. Young children who can walk independently have at least 180 minutes (3 hours) of physical activity every day;
3. The restricted time shall not exceed 1 hour each time;
Fourth, it is not recommended to watch various screens.
Children aged 3 to 5:
1. Have at least 180 minutes of physical activity every day, including 60 minutes of vigorous play, and encourage more outdoor activities;
2. Each static behavior shall not exceed 1 hour;
3. The cumulative screen time per day should not exceed 1 hour.
Children and adolescents aged 6 to 17:
1. At least 60 minutes of moderate to high-intensity physical activity every day, and outdoor activities are encouraged;
2. Perform muscle strength exercises and bone strengthening exercises at least 3 days a week;
3. Reduce static behavior, each static behavior lasts no more than 1 hour, and the cumulative screen time per day is less than 2 hours.
Adults aged 18 to 64:
1. Perform 150-300 minutes of moderate-intensity or 75-150 minutes of high-intensity aerobic activity per week, or an equal amount of moderate-intensity and high-intensity aerobic activity combination;
2. Do muscle strength exercises at least 2 days a week;
3. Maintain daily physical activity and increase the amount of activity.
Elderly aged 65 and over:
1. The physical activity recommendations for adults also apply to the elderly;
2. Persist in balance, flexibility and flexibility exercises;
3. If the body does not allow 150 minutes of moderate-intensity physical activity per week, try to increase various physical activities within one's ability.
Patients with chronic diseases:
1. Patients with chronic diseases should consult a doctor before engaging in physical activities, and start under the guidance of professionals;
2. If your body allows, you can refer to the physical activity recommendations of your peers;
3. If your body does not permit, you are still encouraged to carry out regular physical activities according to your own conditions. Does not emphasize intensity, but emphasizes regularity.
Whether it is a student party or a working party, people will be sedentary without knowing it. BP Smartwatch has sedentary reminders, and can also help you with exercise planning, thereby reducing the harm of sedentary sitting.