The June 2017 issue of the American Journal of Orthopaedics and Sports Physiotherapy, a leading international medical journal, states that the incidence of arthritis in fitness runners is 3.5%, while the incidence of arthritis in sedentary people is 10.2%! Seeing this data, is it quite surprising? Every day sitting and brushing WeChat, sitting and watching TV, sitting and eating, sitting and reading newspapers, sitting and playing cards …… this day down, it seems to feel very relaxed body, but over time, the joints will be as stiff as the bearings of a rusted machine. In China, osteoarthritis of the knee is one of the common diseases, with an overall prevalence of 15.6 percent. The prevalence increases with age, and among people over 50, the prevalence of knee osteoarthritis is increasing exponentially in 10-year increments, and knee osteoarthritis is now the second most disabling disease in the world. The 10 major hazards of sedentary sitting The hazards of sedentary sitting are not only the injury to the knee, but also to the head and feet. The World Health Organization has long been “sedentary”, listed as one of the top ten deadly and disease-causing culprits. 1, sedentary brain injury: to dementia Sitting posture to maintain an hour, blood concentration in the lower extremities, the role of circulation is weakened, insufficient blood supply to the brain, lack of oxygen, easy dizziness, low mood, reduce the vitality of thinking, and even an important factor in Alzheimer’s disease. 2, sedentary sad: heart function decline sedentary will lead to blood circulation slowdown, will make the heart function decline, causing myocardial atrophy. For middle-aged and elderly people suffering from atherosclerosis and other diseases, sedentary blood circulation is slowed, but also induced myocardial infarction and cerebral thrombosis. 3, sedentary injury: atherosclerosis long-term sedentary, fat burning reduced, cholesterol increased, may block the heart, blood vessels, etc., increasing cardiovascular disease. Sedentary, calcified material accumulation in the arteries, causing atherosclerosis, sitting for an hour a day, the risk of coronary atherosclerosis increased by 12%. Sitting for a long time, leg muscle contraction is reduced, the lower limb blood flow is slowed down, increasing the incidence of thrombosis. People who fix a sitting posture for more than 3 hours a day have a 2-fold increased risk of lower limb deep vein thrombosis, and sitting for more than 12 hours continuously increases the risk of pulmonary embolism. Especially middle-aged and old people with high blood lipids and high blood viscosity, prolonged sitting is a potentially terrible risk factor. 4, sedentary injury: dizziness and blurred vision Sitting for a long time without moving blood circulation slowed down, but also lead to insufficient blood supply to the brain, injury and brain damage, manifested as body tiredness and fatigue, but also dizziness and blurred vision and other symptoms. 5, sedentary injury: neck, shoulder, waist and back pain neck, shoulder, waist and back for a long time in a tense fixed position, will not only poor local blood circulation, but also lead to neck, shoulder, waist and back stiffness, soreness and pain, headaches and cervical spondylosis. 6, sedentary injury to the lungs: affect the heart and lung blood supply sedentary exercise is small, the lungs do not get effective exercise, will affect the heart and lung blood supply. Emphysema infection and other common lung system diseases of the elderly, mostly related to reduced lung function. 7, sedentary injury to the pancreas: diabetes When the cells are in idle muscle, the pancreas reacts slowly and is prone to produce more insulin, leading to diabetes. Long-term sedentary, type 2 diabetes risk increased by 112%. 8, sedentary injury to the stomach: loss of appetite sedentary is likely to cause gastrointestinal peristalsis slowed, digestive glands secrete less digestive juices, loss of appetite and other symptoms, aggravating the person’s bloating, constipation, indigestion and other digestive system symptoms. 9, sedentary injury: colon cancer sedentary people intestinal and gastric peristalsis is weakened and slowed down, harmful ingredients are easily retained in the colon, stimulating the intestinal mucosa, coupled with poor blood circulation in the abdominal cavity, pelvic cavity, lumbosacral area, the intestinal immune barrier function decreases, increasing the risk of colon cancer. “Nine out of ten hemorrhoids”, prolonged sitting posture, but also easy to lead to hemorrhoids. 10, sedentary life: pulmonary embolism The American Cancer Society released the results of a new study of 120,000 people, up to 14 years, a day to stay seated for more than 6 hours may increase the chances of premature death, the risk is higher for women. Australian researchers found that sitting and watching TV for more than 4 hours a day increased the risk of death from cardiovascular disease by 80 percent and other causes of death by 46 percent compared with people who sat for less than 2 hours. 8 moves to avoid the hazards of sedentary Professor Gao Fangkun, former director of the Beijing Institute of Geriatrics, reminds: the elderly ligaments begin to stiffen, muscle ductility becomes poor, bone degeneration, the overall function is decaying, “people must move if they live”. To resolve the hazards of sedentary, in fact, one word: move. 1, sitting correctly to maintain a correct sitting posture, back straight, shoulders naturally droop, can be placed on both sides of the elbow. The actual softness of the chair may press the prostate, you can change a slightly hard seat; add a back cushion to reduce the lumbar pressure; do not cross your legs. 2, walk from time to time To ensure that you do not continue to sit for too long, it is recommended to take a short break, about 20 to 30 minutes each time. It is best to get up and walk around, even sitting can bend, lift the shoulders or deep whistle to reduce muscle tension. 3, walk a few steps when the TV airs commercials Even if you walk at a snail’s pace, the calories burned are twice as much as sitting, of course, more intense exercise is better. 4, tiptoe Usually in working life, especially when the lower limbs are sore and weak after sitting or standing for a long time, you can use the method of tiptoeing for fitness. When tiptoeing, the contraction and squeezing of the muscles in the back of the calves on both sides will promote the return of blood to the lower extremities of the exerciser and accelerate blood circulation, which can prevent varicose veins in the lower extremities. 5, single leg lift sitting in a hard, backrest chair, narrow the abdomen, lift a leg until the leg is sore and then change the other leg, you can exercise the thighs rarely exercise to the quadriceps. 6, knee clip mineral water bottle two legs open 1 fist width, clip the bottle, lift the heel to maintain two minutes, this small action can exercise the muscles around the knee. Exercise, qi and blood supply up, it will remove some wind and cold, the treatment of knee pain. 7, pillows under the feet No heart disease groups, sleep with pillows under the feet to help blood reflux, improve lower limb edema, but also appropriate foot soak to promote blood flow. 8, walking backwards Walking backwards, you can exercise the waist and back muscles that are rarely used. Long-term sitting and watching TV in the middle-aged and elderly friends, you may want to try to walk and walk backwards combination. Sedentary is an untimely bomb of health, see this article, immediately stand up and move. Butt long on the bench, it is difficult to live a long life Oh!