How Far Are We From Diseases Due to Sedentary Lifestyle?

How Far Are We From Diseases Due to Sedentary Lifestyle?In today's fast-paced world, we are often occupied by work, study, and entertainment, spending most of our time sitting, reclining, or lying down. This low-energy-consuming behavior is defined as "sedentary" and has gradually become a common way of life

How Far Are We From Diseases Due to Sedentary Lifestyle?

In today's fast-paced world, we are often occupied by work, study, and entertainment, spending most of our time sitting, reclining, or lying down. This low-energy-consuming behavior is defined as "sedentary" and has gradually become a common way of life. But have you ever thought about what kind of impact prolonged sitting will have on our bodies?

Defining Sedentary: The "Dangerous Threshold" of 30 Minutes

With the continuous deepening of human metabolic research, our understanding of sedentary behavior has become clearer. Li Jian, chief physician of the Department of Cardiology, Huashan Hospital Affiliated to Fudan University, pointed out that when sitting time exceeds 30 minutes at a time, the body's metabolism begins to change. This 30-minute threshold means that prolonged sitting may have adverse effects on our health.

The Dangers of Sedentary Lifestyle: Increased Risk of 12 Chronic Diseases

• A study published in The Lancet in 2022 showed that people who sit for more than 6 hours a day have a 26.7% higher risk of developing 12 chronic diseases than those who sit for no more than 2 hours a day. These 12 chronic diseases include ischemic heart disease, diabetes, depression, migraine, gout, and so on. These data are sufficient to illustrate the serious threat of sedentary lifestyle to our health.

The Longer the Sitting Time, the Closer We Are to Diseases

Numerous studies have shown that the longer the sitting time, the higher the risk of developing diseases. For example, prolonged sitting can lead to muscle atrophy, decreased bone density, and increased risk of osteoporosis. Sedentary lifestyle can also affect blood circulation, increasing the risk of heart disease and stroke. In addition, it can lead to indigestion, increasing the risk of obesity, diabetes, and certain cancers.

How to Avoid the Dangers of Sedentary Lifestyle?

For our health, we should try to minimize our sitting time and develop healthy lifestyle habits. Here are some suggestions:

1. Get Up and Move Regularly: Every 30-40 minutes, you should get up and move around, even simple stretching exercises can effectively alleviate the harm caused by sitting.

2. Try Office Exercises: Even if you can't stand up and move around, you can do some simple stretches in your chair, such as stretching your arms, twisting your waist, etc.

3. Moderate Exercise: It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc.

4. Change Your Lifestyle: Choose standing desks, standing public transportation, etc., to avoid sitting for long periods.

5. Maintain Good Sleep: Adequate sleep can effectively improve the body's metabolic rate and reduce the negative effects of sedentary lifestyle.

6. Maintain a Healthy Diet: A balanced diet can help us maintain a healthy weight and reduce the risk of diseases.

7. Regular Checkups: Regular checkups can help us detect abnormal physical conditions in a timely manner and take timely measures to prevent the occurrence of diseases.

Conclusion:

Sedentary lifestyle poses a significant threat to our health. We must pay attention to the risks posed by sitting and take active measures to reduce our sitting time and improve our lifestyle. By adjusting our work and life habits, we can effectively lower the risk of diseases and enjoy a healthier life.

Some Additional Suggestions:

• Try using a standing desk or adjustable desk.

• While working, use some time for short bursts of exercise, such as walking during breaks, doing some simple stretches while on the phone, etc.

• Choose activities that require standing or movement, such as climbing stairs, walking to work, etc.

• Utilize your free time for outdoor activities, such as walking, cycling, etc., which can not only exercise your body but also relax your mind.

We hope this article can help you understand the dangers of sedentary lifestyle and take active measures to embrace a healthy lifestyle!

Disclaimer: The content of this article is sourced from the internet. The copyright of the text, images, and other materials belongs to the original author. The platform reprints the materials for the purpose of conveying more information. The content of the article is for reference and learning only, and should not be used for commercial purposes. If it infringes on your legitimate rights and interests, please contact us promptly and we will handle it as soon as possible! We respect copyright and are committed to protecting it. Thank you for sharing.(Email:[email protected])