The June 2017 issue of the American Journal of Orthopaedics and Sports Physical Therapy, 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 to brush WeChat, sitting to watch TV, sitting to eat, sitting to read the newspaper, sitting to play cards …… this day down, it seems to feel very relaxed body, but over time, the joints will be like a rusty machine bearings as stiff. Sedentary: the nearest action to death And the harm of sedentary is not only hurt knees, from head to foot will be deeply affected by it, the World Health Organization has long been “sedentary” as one of the top ten deadly 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 dementia. 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, the risk of lower limb deep vein thrombosis increases by 2 times, and sitting for more than 12 hours continuously, the risk of pulmonary embolism increases, especially middle-aged and old people with high blood lipids and high blood viscosity, prolonged sitting still 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 and back pain neck, shoulder and back for a long time in a tense fixed position, will not only poor local blood circulation, but also lead to neck, shoulder 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, the risk of type 2 diabetes increased by 112%. 8, sedentary injury to the stomach: loss of appetite sedentary is likely to cause gastrointestinal peristalsis slowdown, 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 compared to less than 2 hours increased the risk of death from cardiovascular disease by 80% and other causes of death by 46%. Eight moves to avoid the hazards of sedentary older people began to stiffen ligaments, muscle ductility becomes poor, bone degeneration, the overall function are decaying, “people must move to live”. Resolve the hazards of sedentary, in fact, one word: move. 1, correct sitting posture to maintain the correct sitting posture, back straight, shoulders naturally droop, can be placed on both sides of the elbow, the chair is too soft may press the prostate, you can change a slightly hard seat, back plus a cushion can reduce the pressure on the waist, not crossed legs. 2, walk around 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 if it is sitting, you can bend, lift the shoulders or deep breath to reduce muscle tension. 3, TV commercials when walking a few steps Even if it is walking at a snail’s pace, the calories burned is twice as much as sitting, of course, the 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. Because, the contraction and squeezing of the muscles of the back of the calf on both sides during tiptoe 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 another, 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, blood supply up, will be some wind and cold, cold removal, treatment of knee pain. 7, pillows under the feet No heart disease groups, sleep on 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 can exercise the waist, back muscles that are rarely used, long-term sitting and watching TV in the middle-aged and elderly friends may wish to try to walk and walk backwards combination.