Sitting more than 6 hours a day, a variety of chronic diseases to find the door! Recommend you do this thing
A recent study by scholars from the School of Public Health, Tianjin Medical University, the School of Public Health, Fudan University, and the School of Public Health, Hangzhou Normal University, published in a subjournal of The Lancet, suggests that sedentary time is associated with 17 common chronic diseases. However, if you replace sedentary time with physical activity, you can significantly reduce the risk of chronic diseases, and the greater the intensity of physical activity, the more types of chronic diseases can be prevented.
If you have free time, you can get up and move!
Sitting for more than 6 hours significantly increases the risk of chronic diseases
The study was based on the British biological database, which included more than 360000 adults aged 37 to 73 years old, without 45 common chronic diseases.
The analysis showed that compared with people who were sedentary for ≤ 2 hours a day, those who were sedentary for & gt;6 hours a day had a 26.7% increased risk of 12 chronic diseases, including ischemic heart disease, diabetes, chronic obstructive pulmonary disease, asthma, chronic kidney disease, chronic liver disease, thyroid disease, depression, migraine, gout, rheumatoid arthritis, and diverticular disease.
Previously, the American Cancer Society study also suggests that even if you maintain a regular daily exercise routine, but sitting for more than 6 hours a day, you will die 19% earlier than those who have less than 3 hours, because of sedentary and suffer from 14 diseases related.
These 14 diseases include: cancer, cardiovascular disease, stroke, diabetes, kidney disease, suicide, chronic obstructive pulmonary disease, lung disease, liver disease, peptic ulcer and other digestive diseases, Parkinson's disease, Alzheimer's disease, neurological disorders and musculoskeletal disorders. The above 14 diseases increase the risk of death, with musculoskeletal disorders being the highest at 60% and cancer the lowest at 10%.
Work or life, many people are chair & quot;sticky", you?
As a modern urbanite, well coincidentally sedentary is my life habits. What are the ways to avoid the damage caused by sedentary?
This is recommended for everyone to move up ~
People of all ages should maintain a sufficient amount of exercise
Increasing physical activity can reduce the risk of cardiovascular disease, type 2 diabetes and cancers such as colon and breast cancer; effectively eliminate stress, relieve depression and anxiety, and improve cognition, sleep and quality of life.
The Dietary Guidelines for Chinese Residents (2022) Guideline 2 is to eat and move in balance for a healthy weight, with the following five core recommendations.
People of all ages should be physically active every day to maintain a healthy weight.
Do not eat too much to maintain energy balance.
Adhere to daily physical activity, at least 5 days a week of moderate intensity physical activity, accumulating more than 150 minutes; active physical activity is best 6000 steps per day.
Encourage appropriate high-intensity aerobic exercise and strengthen resistance exercise, 2 to 3 days per week.
Reduce sedentary time and get up and move every hour.
How to achieve physical activity?
Usually physical activity should account for more than 15% of total energy expenditure.
Recommended physical activity levels for adults
Daily physical activity for adults
Equivalent to 6000 brisk steps of activity time
In addition to daily physical activities such as household chores, occupational physical activities, and transportation activities, active exercise should be enhanced. There are various forms of active exercise, including aerobic exercise, resistance exercise (strength exercise), flexibility exercise, and balance and coordination exercises. Different types of exercise should be taken into account when exercising.
01
Set goals, gradually reach
Aerobic first, then strength, pay attention to flexibility exercises.
(1) Aerobic exercise every day.
(2) resistance exercise is indispensable.
(3) Flexibility exercise at any time to do.
02
Cultivate interest and turn exercise into a habit
Physical activity is an opportunity to improve health, exercise is one of the necessary daily life content, can improve health, happy mood. Activities can be done anytime and anywhere. Include exercise in your daily schedule, develop awareness and habit of exercise, schedule exercise with a plan, and gradually increase the amount of exercise to the recommended weekly amount.
Children and adolescents
Should have at least 1 hour of moderate or vigorous exercise per day, including daily aerobic physical activity, muscle building (at least 3 days per week) activities and bone strengthening activities (at least 3 days per week).
Comprehensive: Health Times, China Good Nutrition
Source: National Healthy Lifestyle Initiative