Why should we sit less
Everyone knows we need to be more active, but there is more and more evidence that we also need to sit less, although this seems to be an obvious fact.
- More movement
- Drivers and astronauts
- How to get rid of
To reduce the risk of deterioration of your health as a result of inactivity, it is recommended to exercise regularly for at least 150 minutes a week, for example, you can do more walking activity and reduce your sitting position in parallel, of course.
Studies have linked sedentary lifestyle with overweight and obesity, type 2 diabetes, certain types of cancer and early mortality syndrome. It is believed that prolonged sitting slows down metabolism and worsens metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and the ability to break down fat deposits. Many adults spend more than seven hours a day sitting or lying down, and this time of low activity usually increases with age to 10 or more hours a day.
This lifestyle includes watching TV, using a computer, reading, doing household chores, traveling by car, bus or train, but does not include sleeping.
Move more, sit less
However, there is currently insufficient evidence to establish the exact amount of time people can sit during the day. Some countries, such as Australia, the USA and Finland, recommend that children limit the time spent at the TV screen or computer to 1-2 hours a day.
Recent studies have shown that exercising for at least 60 minutes a day can compensate for the negative effects of excessive sitting during the day.
London bus drivers and astronauts
The link between poor health and a sedentary lifestyle was first discovered in the 1950s, when researchers found that London bus drivers were twice as likely to have heart attacks as their fellow conductors.
Over the past few years, there has been an explosion of research into diseases caused by a sedentary lifestyle. It is believed that excessive sitting slows down metabolism, which affects our ability to regulate blood sugar and blood pressure, as well as absorb fat, which can lead to weakening of muscles and bones.
In fact, the body shuts down when sitting, and muscle activity is negligible, says Professor Biddle. Studies of astronauts in the early 70s showed that life in zero gravity is associated with accelerated loss of bone mass, muscle and aging in general.
«It is believed that sitting for a long period of time simulates, although to a lesser extent, the effect of weightlessness on astronauts,» says Professor Biddle.
Most of the evidence is based on observational studies that only show a link between sitting and poor health, but are not a direct cause.
«Given the available data, we don’t have a definitive answer to what exactly happens to the body,» says Professor David Dunstan of the Baker IDI Heart and Diabetes Institute, Melbourne, Australia. «Now we are expanding our knowledge based on research in the laboratory.»
Research by NASA astronauts shows that upon returning from space, even light walking was effective in overcoming the negative effects of weightlessness.
«Interrupting sitting accumulates your muscles and bones and stimulates all our body functions like the operation of a car engine,» says Professor Dunstan.
For children under the age of five, it is recommended to limit the time they spend watching TV, traveling by car, bus or train, or fixating on some static position.
«There is evidence that a sedentary lifestyle in the early years is associated with overweight and obesity, as well as lower cognitive development,» says the report «Start Active, Stay Active».
While the problem described may be a problem for busy parents, the advice reflects a growing awareness that experiences and habits at an early age affect our health in adulthood.
«There is a need to create healthy behaviors in the early years to protect yourself from possible harmful health consequences in the future,» the report says.
For children aged 5 to 18, reducing the time of a sedentary lifestyle includes everything related to moving around the house, in the classroom or in the yard.
How to get rid of a sedentary lifestyle
For the elderly
It is known that some elderly people (aged 65 years and older) spend 10 or more hours every day sitting or lying down, which makes them a group of the population that is at maximum risk.
«This may be partly due to reduced functionality or poor health, but there are also social norms, the rules of which state that in the years following retirement you need to rest more and move less,» says Professor Biddle. Which, of course, is absolutely not healthy.
«You need to give up a sedentary lifestyle,» says Professor Biddle. «Long periods of watching television should be avoided and it is necessary to try to perform such actions that include light activity and allow you to be on your feet as much as possible.»
«Do some tasks standing up, for example, drink coffee or even write a letter, Ernest Hemingway wrote his novels standing up.» Website about men’s health ahealthyman
Kwa nini tunapaswa kukaa chini Kila mtu anajua tunahitaji kuwa hai zaidi, lakini kuna ushahidi zaidi na zaidi kwamba tunahitaji pia kukaa chini, ingawa hii inaonekana kuwa ukweli dhahiri. Kwa hivyo, kwa sababu ya hali ya hewa, na kwa sababu ya hatari ya kuharibika kwa afya yako kutokana na kutofanya kazi, inashauriwa kufanya mazoezi mara kwa mara kwa angalau dakika 150 kwa wiki, kwa mfano, unaweza kufanya shughuli zaidi ya kutembea na kupunguza nafasi yako ya kukaa sambamba. Utafiti umeunganisha mtindo wa maisha wa kukaa na uzito wa ziada na unene wa kupita kiasi, ugonjwa wa kisukari wa aina ya 2, aina fulani za kansa na ugonjwa wa vifo vya mapema. Kwa sababu kukaa kwa muda mrefu hupunguza metabolism na kuharibu uwezo wa mwili wa kudhibiti sukari ya damu, shinikizo la damu na uwezo wa kuvunja mafuta. Watu wazima wengi hutumia zaidi ya saa saba kwa siku wakiwa wameketi au wamelala, na wakati huu wa shughuli ndogo kwa kawaida huongezeka kwa umri hadi saa 10 au zaidi kwa siku. Hii ni pamoja na kuangalia TV, kutumia kompyuta, kusoma, kufanya kazi za nyumbani, kusafiri kwa gari, basi au treni, lakini haijumuishi kulala. Kujiendesha zaidi, kukaa chini: Hata hivyo, kwa sasa hakuna ushahidi wa kutosha kuanzisha muda sahihi watu wanaweza kukaa wakati wa siku. Nchi kama Australia, Finland na Marekani zinapendekeza kwamba watoto wawekee saa moja au mbili tu mbele ya kompyuta au televisheni. Utafiti wa hivi karibuni umeonyesha kwamba kufanya mazoezi kwa angalau dakika 60 kwa siku kunaweza kupunguza athari mbaya za kukaa kwa muda mrefu. Uunganisho kati ya afya mbaya na mtindo wa maisha wa kukaa uligunduliwa kwa mara ya kwanza katika miaka ya 1950, wakati watafiti walipata kuwa madereva wa basi la London walikuwa na uwezekano mara mbili wa kupata mshtuko wa moyo kuliko kondakta wenzao. Katika miaka ya hivi karibuni, utafiti umekuwa ukiongezeka kuhusu magonjwa yanayotokana na maisha ya kutofanya kazi. Kukaa kwa muda mrefu kunapunguza utendaji wa chembe za mwili, na hivyo kupunguza uwezo wa kudhibiti sukari na shinikizo la damu, na pia kunyonya mafuta, na kusababisha kupungua kwa misuli na mifupa. "Kwa kweli, mwili unazima wakati wa kukaa, na utendaji wa misuli ni mdogo sana, ""anasema Profesa Biddle." Uchunguzi wa wanaanga wa miaka ya 1970 ulionyesha kuwa maisha katika hali ya zero gravity yanahusiana na kupoteza kwa kasi kwa mifupa, misuli na kuzeeka kwa ujumla. "Inaaminika kwamba kukaa kwa muda mrefu huiga, ingawa kwa kiwango kidogo, athari ya kutokuwa na uzito kwa wanamaji", asema Profesa Biddle. Utafiti wa uchunguzi unaonyesha kuwa kuna uhusiano kati ya kukaa na afya mbaya, lakini sio sababu ya moja kwa moja. "Kwa kuzingatia data zinazopatikana, hatuna jibu la uhakika kwa nini hasa hutokea kwa mwili, "anasema Profesa David Dunstan wa Baker IDI Moyo na Diabetes Institute, Melbourne, Australia. """Sasa tunaongeza maarifa yetu kwa kutegemea utafiti katika maabara,"" utafiti uliofanywa na wanaanga wa NASA unaonyesha kwamba baada ya kurudi kutoka angani, hata kutembea kwa mwanga kulikuwa na ufanisi katika kushinda athari mbaya za kutokuwa na uzito." "Kukosa kukaa hukusanya misuli na mifupa yako na kuchochea kazi zote za mwili wetu kama utendaji wa injini ya gari", asema Profesa Dunstan. Kwa watoto walio chini ya umri wa miaka mitano, inashauriwa kupunguza muda wanaotumia kutazama TV, kusafiri kwa gari, basi au treni, au kuzingatia nafasi fulani ya kusimama. "Kuna uthibitisho kwamba mtindo wa maisha usio na shughuli nyingi katika miaka ya mapema unahusishwa na uzito wa ziada na unene wa kupita kiasi, na pia maendeleo ya utambuzi ya chini", inasema ripoti hiyo "Anza Kufanya Kazi, Endelea Kufanya Kazi". Ingawa tatizo linaloelezwa huenda likawa tatizo kwa wazazi wenye shughuli nyingi, shauri hilo linaonyesha ufahamu unaoongezeka kwamba mambo tunayojionea na mazoea tunayofanya tukiwa wachanga huathiri afya yetu tukiwa watu wazima. "Kuna haja ya kuunda tabia nzuri katika miaka ya mapema ili kujilinda kutokana na matokeo mabaya ya afya katika siku zijazo", ripoti hiyo inasema. Kwa watoto wenye umri wa miaka 5 hadi 18, kupunguza muda wa maisha ya kukaa ni pamoja na kila kitu kinachohusiana na kusonga kuzunguka nyumba, darasani au bustani. Kuondoa mtindo wa maisha wa kukaa kwa wazee: Watu fulani wazee (wenye umri wa miaka 65 na zaidi) hutumia masaa 10 au zaidi kila siku wakiwa wameketi au wamelala, na hivyo kuwa kikundi cha watu walio katika hatari kubwa. "Hii inaweza kuwa kwa sehemu kutokana na kupungua kwa utendaji au afya mbaya, lakini pia kuna kanuni za kijamii, sheria ambazo zinasema kwamba katika miaka ya baada ya kustaafu unahitaji kupumzika zaidi na kusonga kidogo, "anasema Profesa Biddle. Ambayo, bila shaka, si ya afya kabisa. "Lazima uache maisha ya kukaa chini", asema Profesa Biddle. "Kila mtu anapaswa kuepuka kutazama televisheni kwa muda mrefu na ni muhimu kujaribu kufanya shughuli kama hizo ambazo zinajumuisha shughuli nyepesi na kukuruhusu kuwa juu ya miguu yako kadiri iwezekanavyo. ""Fanya kazi fulani ukisimama, kwa mfano, kunywa kahawa au hata kuandika barua, Ernest Hemingway aliandika riwaya zake akiwa amesimama. """