【Heart disease】Siting for more than 3 hours a day increases 11 health risks

Jun 24 - 2020

【Heartdisease】Sitingformorethan3hoursadayincreases11healthrisks

Sitting home and watching TV may be the most relaxing time of the day, but this action may increase your risk of illness. What are the bad effects of sitting sedentary? (According to the picture):

Sedentary scourge is second only to smoking

《BetterHealth Channel》The report pointed out that physical inactivity is not comparable to the harm caused by smoking, and is one of the causes of more than three million deaths every year. At the same time, sedentary is the second leading cause of cancer death in Australia, second only to smoking.

Written by: Liao Qingxia

2020-06-26 19:00

Last update date:2020-06-26 19:00

Heart disease ranks third among the most common fatal diseases in Hong Kong (second only to cancer and pneumonia according to the Department of Health). Hypertension, hyperlipidemia, smoking, diabetes and obesity are all high-risk factors. In fact, even if the body weight is normal, it may cause heart disease. The World Health Organization pointed out that sedentary activity will increase the mortality rate, double the risk of cardiovascular disease, diabetes and obesity; and increase the risk of colorectal cancer, hypertension, osteoporosis, depression and anxiety. How does sedentary affect our risk of heart disease?

Sitting home and watching TV may be the most relaxing time of the day, but this action may increase your risk of illness. What are the bad effects of sitting sedentary? (According to the picture):

Sedentary scourge is second only to smoking

《BetterHealth Channel》The report pointed out that physical inactivity is not comparable to the harm caused by smoking, and is one of the causes of more than three million deaths every year. At the same time, sedentary is the second leading cause of cancer death in Australia, second only to smoking.

Sedentary health damage is second only to smoking. (Unsplash/ Andres Siimon)

Journal of the American Heart AssociationThe study published in (JACC) counted between 40 and 79 years old from 2011 to 2016, and analyzed people with healthy BMI (BMI index between 18.5 and 24.9), and people with unhealthy BMI (BMI index between 25 to 29.9), study their risk of cardiovascular disease.

It was found that sedentary lifestyle caused people with healthy BMI to have a 29.6% increased risk of heart disease compared with the average person, and it was similar to the risk of people with a BMI index exceeding the standard.

Sitting for a long time to watch TV: increase the risk of venous embolism

Sitting for a long time will cause blood to accumulate in the feet, which can cause varicose veins. Although it generally does not cause a major impact, in severe cases, it can lead to blood clots or deep vein embolism (Deep Vein Thrombosis). "University of South Carolina"The study found that men who are sedentary for more than 23 hours a week are 64% more likely to die from heart disease than people who are sedentary for less than 11 hours a week.

Perhaps watching TV is the most common sedentary example in the world, and it is published in "Journal of Thrombosis and Thrombolysis"The study, starting in 1987, studied 15,158 Americans aged 45 to 64. Participants will be asked about their health status, exercise habits, smoking habits, and whether they are overweight. Afterwards, researchers will continue to follow up to see if they have received any treatment.

It was found that participants who regularly watch TV for a long time have a risk of venous thromboembolism (VTE) more than 1.7 times higher than those who never watch TV for a long time; Taken into consideration, the risk remains high.

The researchers pointed out that the results reminded that even if they maintain regular exercise habits, they should not ignore the potential impact of sedentary, such as watching TV for a long time. Everyone should avoid watching TV for a long time, increase the amount of exercise, and control weight, or it may help prevent venous embolism.

What health risks does sedentary life increase?

In addition to the impact mentioned in the above studies, according to the "WHO"And "MedlinePlus"According to the data, sedentary lifestyles/inactive lifestyle will also cause the following effects and increase the risk of the following diseases (according to the figure):

Can exercise eliminate the risk of being sedentary?

《Healthline》The report pointed out that although regular exercise is promoted, even regular exercise cannot completely eliminate the bad effects of sedentary activities, such as increased risk of type 2 diabetes and heart disease.

Published in "Annals of Internal Medicine"The report analyzed 47 studies in the past and found that no matter how much exercise, sedentary will bring negative health effects, such as reducing the sensitivity of insulin levels. Of course, the negative impacts of people who exercise less often will be relatively large and serious.

Everyday or through the following activities, to improve the bad habits of sedentary:

• Stand up in the office

• Keep the trash can farther away to increase the chance of walking

• Don’t sit down when you take transportation, or choose to get off early and walk to your destination

• Choose to use stairs instead of elevators

Generally speaking, the older the person, the lower the activity tends to be. The Department of HealthIt is recommended that adults should perform physical activity at least 3 days a week:

Moderate-intensity physical activity: at least 150 minutes (2.5 hours)

For example: fast walking, water aerobics, tennis (doubles), cycling on flat roads, sports including catching and throwing (such as volleyball and baseball)

Vigorous physical activity: at least 75 minutes (1 hour 15 minutes)

For example: stretching exercises, lifting hand dumbbells, sit-ups, standing against the wall and doing palm pressure

Sedentary stretching to relieve backache

Office workers may inevitably need to sit for a long time, and it is easy to cause back pain and fatigue. How to relax and stretch? (According to the picture):

Related articles: [3 minutes per day] 3 actions to prevent the lower back from seizure and long tail keel

(Source: "Journal of the American Heart Association"、《Journal of Thrombosis and Thrombolysis》、《Healthline》、《Annals of Internal Medicine》, "Health Protection Center", 《Health Department》, "World Health Organization"、《MedlinePlus》、《BetterHealth Channel》、《University of South Carolina》)

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