@The health hazards of "sitting"

Many people have become sedentary clan because of work and study, and they do not know that sitting for a long time will induce many diseases. September is the "National Healthy Life Month". In this "1 minute Health Class", Liu Kai, deputy director of the Rehabilitation Medicine Division of Qingdao Municipal Hospital, explained the relevant harm of sedentary to the majority of netizens. Xing Tianyang, a rehabilitation therapist in the medical department, conducted a demonstration of rehabilitation training.

"Statistics show that the average of more than ten hours of sitting in the Chinese people will cause severe health problems for long -term sitting and less. Just sitting for 30 minutes in a row will slow down by 90%; if you keep the sitting position for more than 2 hours a day, benign cholesterol (HDL) (HDL) per day (HDL) It will be reduced by 20%; more than 3 hours will greatly increase the probability of heart disease. "Liu Kai said.

Liu Kai said that specifically, sedentary is mainly the following five major hazards:

First, damage metabolism and induce diabetes. Sitting leads to a sharp increase in postprandial blood glucose and insulin, and the speed of metabolism in the body becomes slower, which is likely to induce type 2 diabetes.

Second, promote blood pressure to rise. Sitting causes reduction of blood flow, causing muscle blood vessels to shrink and blood pressure rises.

Third, damage cardiovascular health. Blood glucose regulation and increased blood pressure will further affect the function of cardiovascular and cerebrovascular and increase the risk of cardiovascular and cerebrovascular diseases.

Fourth, cause lumbar muscle strain. Keep sitting still for a long time, and the waist is tight and not relaxed, causing lumbar muscle strain.

Fifth, cause poor blood circulation in the lower limbs. Keep sitting for a long time, the speed of blood flow in the abdomen becomes slower, and the lower limb muscles and blood vessels are damaged, bringing hidden dangers such as intestinal dysfunction, hemorrhoids, and prostatitis.

Long -term sedentary is not conducive to physical health. It is recommended to do one -time relaxation action. Here I recommend three sets of training movements.

First of all, stand by the wall, head and neck against the wall, shoulder levels outside, elbow flexion, and the arms move slowly up and down along the wall, 10 times a group, 2 to 3 groups a day.

Stand -stretched stretching quadriceps to ease the tightness of the front of the thigh. Keep normal breathing during stretching.

Practicing the tiptoe can promote the blood flow of the lower limbs, 30 times per group, 3 to 5 groups a day.

(Source: People's Daily Qiao Yeqiong interns Zhang Shiyue)

[Edit: Yu Lina]

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