August 8th is National Fitness Day, and for the workplace population, 'sedentary' is even more 'normal'. How long does sitting count as "long sitting"? What are the hazards of long-term "sitting" on physical health? How can scientific exercise be used to alleviate physical fatigue in response to the high incidence of sedentary individuals?
On National Fitness Day, I hope everyone gets moving! "Professor Wu Liang, director of the Rehabilitation Center at Beijing Xiaotangshan Hospital and executive director of the Healthy China Rehabilitation Research Institute, said in an interview with Xinhua. According to the recommendation of the World Health Organization, one should exercise three to five days a week, lasting about 30 minutes each time. Being active is essential for health and is beneficial for the circulation of various systems throughout the body. Sedentary individuals need to exercise more in order to allow their brains to rest better and work better.
Long term sitting is both physically and mentally tiring
Generally speaking, sitting for more than 6 hours a day (with interruptions), or sitting continuously for more than 2 hours, both of these situations are considered 'sedentary' and have an impact on physical health. However, the understanding of sedentary behavior varies from person to person, and for some affected populations, such as those with venous thrombosis, this time needs to be shortened. "Wu Liang said, many studies have shown that sedentary behavior poses great harm to human health, affecting the skeletal and muscular systems The blood circulation system, respiratory system, digestive system and other systems have an impact on the whole body, and are closely related to chronic diseases such as cardio cerebrovascular diseases and diabetes. In addition, prolonged sitting can also cause fatigue throughout the body and have an impact on mental health. People who sit in the office for a long time are more likely to experience anxiety and depression because they are highly nervous during work and neglect some physical reactions; When you relax, you will feel dizzy, dizzy, sore back, and uncomfortable all over. So sitting for a long time not only causes physical and mental problems, but also psychological problems.
Understanding one's physical fitness requires more personalized exercise
Research shows that physical activity is very important for maintaining health and preventing chronic diseases, which can effectively improve the sleep quality of adults, reduce the incidence of chronic diseases such as cardiovascular disease and diabetes.
With the continuous popularization of the concept of national fitness, more and more people are realizing the importance of exercise for physical and mental health. But many people still have great blindness when participating in sports activities and do not know how to engage in scientific exercise.
The Outline of the "Healthy China 2030" Plan clearly proposes to "strengthen the integration of sports and medicine and non medical health interventions: release guidelines for sports and fitness activities, establish and improve a sports prescription library for different populations, environments, and physical conditions, promote the formation of a disease management and health service model that combines sports and medicine, and play a positive role in health promotion, chronic disease prevention, and rehabilitation through scientific fitness for all
Wu Liang stated that personalization is one of the important symbols of scientific sports, and attention should be paid to the safety, effectiveness, and sustainability of sports. Specifically, it includes several aspects: firstly, being interested is the key to persevering; Secondly, it should be easy to persist and exercise in a convenient way. In addition, attention should also be paid to the frequency, duration, intensity, etc. of exercise. It should be noted that before choosing a suitable exercise method, one should have an understanding of their own health status. They can come to a specialized medical institution to test their physical condition and provide personalized exercise suggestions based on the doctor's advice. The health effect will also bring a beautiful experience.
You can also practice "fitness exercises" in the office, moving from head to toe
In response to the high incidence of "sedentary people", Professor Wu Liang specially recommends some simple and effective exercise methods to help alleviate physical fatigue. For example, tapping the head with both hands, tapping from the front of the head to the back, for 3-5 minutes; Comb your hair with your fingers, from front to back, and slowly perform the combing motion; You can also do eye exercises, relax the muscles around the eyes, press the temples, massage the ears and surrounding areas; Pressing with both hands, pinching the neck muscles, and tapping the neck muscles with both hands are all aimed at relaxation.
You can also do breathing training, deep inhalation... exhalation... Breathing in can be faster, exhaling should be slower, and through breathing control, it can alleviate the overall mental state of the person and help alleviate fatigue.
From head to toe, Professor Wu Liang shares a set of exercise methods suitable for "sedentary" individuals, which can also be exercised using fragmented time. How to do it specifically? Quickly follow Professor Wu Liang's science popularization short video to practice!
