Sitting will increase the risk of 12 diseases!As long as you simply move, you can reduce the risk

Sitting is harmful to health. Recent Reduce the risk of 4 diseases

On April 28, researchers from Tianjin Medical University, Fudan University, and Hangzhou Normal University published a study published on the \"EclinicalMedicine\" of the \"Liuye knife\". Compared with people who do not move for no more than 2 hours a day, the risk of 12 chronic diseases per day for more than 6 hours per day increases by 26.7%, including:

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ischemic heart disease

Diabetes

Chronic obstructive pulmonary disease

Asthma

Chronic kidney disease

Chronic chronic Liver disease

thyroid disease

Depression

migraine

Gout
rheumatoid arthritis

Dise and diverticulum disease

What effect will it bring if it moves?

If you use the equal amount of mild, moderate, and severe physical activity for a long time to sit for 1 hour, you can reduce the risk of 4, 6 and 10 common chronic diseases, respectively.

Specifically:

Use mild exercises to replace for 1 hour for a long time every day. The risk of diabetes, chronic kidney disease, diverticulum disease, and depression will be reduced by 2%-5%.

Sitting for 1 hour with moderate exercise per day, diabetes, chronic kidney disease, chronic obstructive pulmonary disease, diverticulum disease, chronic liver disease, and dementia will reduce the risk of 2%-12%.

Use severe exercise to replace it for 1 hour for a long time, diabetes, chronic kidney disease, chronic obstructive pulmonary disease, diverticulum disease, depression, chronic liver disease, ischemia heart disease, lung cancer, inflammatory bowel disease, sleep, sleep The risk of obstacles will be reduced by 7%-19%. ①②

Note! It's been a long time to \"lie down\"!

Usually we think that sedentary refers to sitting for more than 1-2 hours. But in fact, this understanding is not right.

In the \"Guidelines for Body Activities and Sitting Behavior\" released by the World Health Organization in 2020, the sedentary behavior refers to the low energy consumption of sitting, lying oblique or lying in a sober state for a long time in a sober state Behavior. ③④

Specifically refers to the behavior of energy consumption ≤1.5 plum (MET) when sitting, obliquely lying or lying, and plumDeeping is an energy metabolic volume.

The explanation of sedentary for a long time

In other words, I have been lying on my mobile phone, and also It belongs to sedentary behavior.

There are actually many behaviors that are small than 1.5 plum (MET) in life. Cars, call people and so on.

The dangers of sedentary may not appear in a short time or even a year or two, but after a long time, it will appear. So, you have to move!

As long as it moves, it is best!

Mild, moderate, severe physical activity is distinguished

Mild body activity finger slow walk Both and high -intensity body activity will bring significant heart rate changes.

If you measure the ability of a person's physical activity with 0-10 to achieve medium-intensity physical activity (such as fast walking, dancing, etc.), you usually need to pay 5-6. Run, fast cycling, etc.), this value reaches 7 or 8.

The maximum heart rate (times/min) \u003d 220 -age (age)

During sports fitness activities:

The heart rate is 85%or more of the maximum heart rate, which is quite equivalent Yu Da-intensity exercise;

The heart rate controls at 60%-85%of the maximum heart rate range, which is equivalent to medium-intensity exercise;

The heart rate is controlled at 50%-60%maximum heart rate range, which is equivalent Strong exercise.

Generally speaking, in the process of sports and fitness activities, when the measured heart rate reaches 140 times/min, it is equivalent to large-intensity exercise; The heart rate is less than 100 times/min, which is equivalent to small -intensity exercise. ⑤

\"National Fitness Guide\" Figure

Move it, remember this pyramid!

Liu Ailing, a researcher at the Institute of Nutrition and Health of the China Disease Control and Prevention Center, shared a sports pyramid in an interview with the Health Times in 2012:

Health Times Figure ⑥

● \u0026 nbsp; layer 1: physical exercise of life form, do as much as possible

Some activities in daily life, including climbing Stairs, walking, housework, walking dogs, stopping the car a little bit. These activities do not require too much effort, but do more can also have a fitness effectEssence It is recommended to do as much as possible every day, at least 30 minutes.

● Layer 2: Aerobic exercise, 3-5 times a week, at least 150 minutes

Aerobic exercise includes roller skating, cycling, skating, mountain climbing, swimming, jogging, rhythm exercises And some ball sports.

3 to 5 times a week, at least 150 minutes of medium -strength aerobic exercise (big steps, bicycles, table tennis, etc.); Oxygen exercise (running, swimming, rhythm, etc.).

● 3rd layer: strength and flexibility exercise, at least twice a week

Power practice includes dumbbells, sit -ups, upward, push -ups, etc. Flexible exercise includes yoga, Tai Chi, stretching movements, flexible exercises, etc.

At least twice a week, 8 to 10 activities each time, each activity repeats 8-12 times.

● Fourth layer: Static activity, the less the better

Sitting activities, including watching TV, computer and other activities. I always watched the computer for 8 hours. The first thing to go home is to sit on the sofa and turn on the TV. This static lifestyle is probably the normal life of many people. But the less this situation, the better. ⑥

You can choose your favorite exercise method according to the purpose of fitness:

\"National Fitness Guide\" Figure

Source: Health Times