W.Minh Tuan
(Compiled from news around the world)
Sit down for a long time has bad effects on health, and increases the risk of chronic diseases such as cardiovascular, degenerative, eye, bone and joint diseases.
According to a study, 50-70% of people in the world spend 6 hours or more sitting in a day.
Sitting too much will increase the risk of diseases of the heart, bones, joints, digestion, eyes, …
- Sitting too much leads to cardiovascular disease
Sitting a lot is the cause of cardiovascular diseases such as: high blood pressure, coronary artery occlusion, peripheral stress due to lower extremities stopping, heart failure, …
To prevent these diseases caused by sitting too much, after every working hour, it is necessary to exercise appropriately.
Change positions or get up and walk, stretch, massage from shins to thighs. Sitting position on a chair, let your feet close to the ground, bend your body with your thighs at an angle of 135 degrees and close your eyes to relax.
- Osteoarthritis
Herniated disk, spinal degeneration
When sitting for too long, the weight of the upper body will be on the spine and the biggest pressure points are the neck, back, and lumbar vertebrae. Therefore, patients often feel pain in the shoulder, neck, back, cramps, even dizziness, headache.
In addition, when the vertebrae are compressed a lot, it increases pressure, pushing the disks out, making the cushion organization edematous, gradually leading to fibrosis and compression of the nerve roots, causing sciatica-a pain in the back, hip, leg. Sciatica is usually unilateral and radiates from the buttocks down to the shins and legs.
To prevent spondylolisthesis and disk herniation, it is necessary to exercise reasonably and effectively. Swimming is the most reasonable option for people with herniated discs.
If the disease is mild, it should be treated immediately with pain relievers and combined with physical therapy. In severe cases, surgery may be required to release the compression.
- Gout
Gout is more common in men than women. The patient feels a lot of pain at rest, pain increases with activity. It is caused by increased uric acid in the blood and deposited in the big toe, heel and little toe.
Patients need to diet red meat such as dog meat, chicken thighs, pork, beef, … and stimulants such as alcohol, beer, tobacco, … At the same time need to drink a lot of water and exercise. a reasonable way.
- Osteoporosis
Limiting movement, sitting a lot will cause weak, brittle bone syndrome, bone degeneration and easy fracture. Most common in office workers. This is because the bones lose minerals, especially calcium.
For people over the age of 35, bones begin to lose density if there is no proper diet to supplement the calcium needed. The calcium stored in the bones will be used to replace and lead to bone loss, osteoporosis and even fractures.
- Digestive diseases
When sitting a lot, restricting movement will make bowel movements and gastric and intestinal secretions decrease. Therefore, food will not be fermented, absorbed, making the stomach bloated and full.
Patients will have anorexia, loss of appetite, even gastroenteritis, pancreatitis causing constipation and diarrhea.
If constipation persists for a long time, it can lead to hemorrhoids and rectal prolapse. Therefore, it is necessary to have a reasonable diet and exercise regularly to increase bowel movements.
The composition of the meal must have enough protein, fiber, sugar, and fat to avoid constipation. Limit stimulants such as spicy, chili vinegar, sour, alcohol and carbonated water.
In addition, sitting a lot often, not exercising will lead to obesity due to stagnation and accumulation of fat, especially in the waist and abdomen. In order to release excess fat due to sitting a lot and being obese, it is necessary to exercise regularly, limit sitting for a long time to burn fat in the body.
- Urinary disease
Office workers often have the habit of holding in urine, sitting a lot, causing urine to be deposited, leading to diseases of the urinary system such as: urinary stones, urinary tract infections, …
To prevent urinary system diseases, it is necessary to regularly clean the genital tract, drink plenty of water and exercise regularly, especially not to hold urine.
In short, sitting a lot has a great effect on the body, sitting a lot back pain, obesity and digestive diseases such as constipation. Then, there is an increased risk of chronic diseases such as degeneration, spondylolisthesis, osteoporosis, cardiovascular diseases, etc.
Therefore, people who have to work in conditions of sitting for a long time, should more often stand up and move around the room, and need to take a walk for at least 30 minutes after finishing work, and should do exercise regularly, combined with a reasonable diet. ///
