Recently, The Lancet magazine published a study evaluating the harmful effects of long sitting habits, inactivity.
Sitting for a long time, sedentary increases the risk of disease
Researchers conducted the study on 360,047 people aged 37 to 73 in the UK to evaluate the link between sitting time and the risk of 45 noncommunicable diseases. Research results show that sitting for a long time, being inactive is associated with an increased risk of 12 diseases.
The study found that compared with those who sat for less than 2 hours a day, those who sat for more than 6 hours a day had a 26.7% increased risk of 12 types of chronic diseases, including ischemic heart disease, urinary diabetes, chronic obstructive pulmonary disease, asthma, chronic kidney disease, chronic liver disease, thyroid disease, depression, migraine, gout, rheumatoid arthritis, diverticulitis.
If all participants reduced their sitting time to less than 6 hours per day, they would reduce their risk of chronic diseases by 3.7% to 22.1%.
The researchers also found that if people who sit for long periods of time engage in light, moderate exercise, they can reduce their risk of four to 10 common chronic diseases.
So, if you have to sit for long periods of time, you can apply moderate exercise to reduce your risk of disease.
The guidelines “Physical Activity and Sedentary Habits” published by the World Health Organization in 2020 recommend that adults, including those with chronic diseases or disabilities, should spend at least 150 – 300 minutes per week for moderate intensity exercise or 75 – 150 minutes per week for vigorous intensity exercise.
For children and teenagers, at least 60 minutes of moderate-intensity or high-intensity exercise should be done each day to promote health.
In addition, the guidelines also recommend that all age groups increase their participation in physical activities and minimize sedentary habits to ensure a healthy body.
4 exercises for sedentary people
Here are 4 exercises to help improve blood circulation for sedentary people recommended by experts:
1. Take a brisk walk
Brisk walking is one of the suitable exercise methods for office workers, middle-aged and elderly people or those who want to do a gentle exercise to support the treatment of chronic diseases.
Brisk walking can promote blood circulation, accelerate metabolism in the body, improve insulin sensitivity, thereby helping to regulate blood sugar, prevent blood fat, blood pressure and heart disease. circuit.
When starting a workout, everyone should walk slowly for 5-10 minutes to warm up first.
When walking fast, pedestrians should pay attention to keep their head up and look straight ahead; stride should be of moderate length. Every day, everyone should take about 30 minutes for a brisk walk.
After finishing the exercise, people can do more stretching exercises to reduce the risk of injury.
Brisk walking is one of the most suitable exercise methods for office workers.
2. Jogging
Jogging is one of the most effective forms of exercise for young people or those in good physical shape.
Moderate to high intensity jogging is beneficial in promoting blood circulation and improving the function of the heart and lungs, while helping to strengthen the body’s immunity.
If you choose to run as a sport to exercise, you should run 30-60 minutes every day. For those who are just starting to run, they should run at a light intensity and then gradually increase the distance and running time.
The ideal place to run is in a stadium or park. It is important to choose comfortable running shoes to support and protect the function of bones and joints in the feet.
Illustration: Every day you can jog for about 30 -60 minutes to strengthen your body’s health.
3. Swimming
Swimming is also a form of exercise to exercise for people of all ages, especially for those who sit for a long time and are sedentary.
Swimming helps the body improve cardiopulmonary function, burns body fat, helps exercise the muscles in the shoulders, back, waist, abdomen, legs.
In addition, swimming is also especially good for bones and joints. Swimming helps the back muscles and spine to work rhythmically and stretch, increasing the elasticity of the spine, back muscles, lumbar spine, making bones and joints stronger. People should go swimming 2-3 times a week, each swim lasts about 1 hour.
4. Badminton
A study in the British Journal of Sports Medicine found that sports such as table tennis, tennis or badminton can reduce the risk of dying from cardiovascular disease by 56%.
Before playing badminton, everyone should also warm up to warm up the body and joints. After playing badminton, everyone should do more stretching exercises to avoid muscle tension, especially the muscles in the arms.
Notes to minimize the harm when sitting for a long time
In addition to reducing sitting time and increasing regular exercise, people also need to note a few things to minimize the harmful effects of long sitting.
Esther Gokhale – famous American trainer – believes that keeping the waist straight when working, this helps to reduce pressure on the waist and hips, reduce back pain and fatigue after a day of continuous sitting. .
Every 30-45 minutes of sitting, get up and walk around for a while, take advantage of the water or go to the toilet to exercise your body. When walking, you should do some stretching exercises to reduce muscle tension.
at Blogtuan.info – Source: Soha.vn – Read the original article here
