长期久坐带来的10大危害 缓解久坐的危害这样做-看世界

长期久坐带来的10大危害 缓解久坐的危害这样做

都知道长时间的久坐,对大家的身体健康危害是很大的,大家需要注意做好这些预防,这样才能避免久坐的危害。在日常,大家作为上班族,不得不久坐进行办公,在这样的大环境下,大家是需要注意自己的健康。现在人生活安逸和舒适,即使是上班时间,大部分时间都是坐着,动动手、动动脑就可以解决很多问题了,并不用跑来跑去,但是这样的话,对大家的健康影响是很大的。跟随360常识网一起看看如何缓解久坐的危害吧。

都知道长时间的久坐,对大家的身体健康危害是很大的,大家需要注意做好这些预防,这样才能避免久坐的危害。在日常,大家作为上班族,不得不久坐进行办公,在这样的大环境下,大家是需要注意自己的健康。现在人安逸和舒适,即使是上班时间,大部分时间都是坐着,动动手、动动脑就可以解决很多问题了,并不用跑来跑去,但是这样的话,对大家的健康影响是很大的。跟随360常识网一起看看如何缓解久坐的危害吧。

We all know that sitting for a long time is very harmful to our health. We need to pay attention to these precautions, so as to avoid the harm of sitting for a long time. In daily life, as office workers, we have to sit for a long time to work. In such a big environment, we need to pay attention to our health. Nowadays, people are comfortable and comfortable. Even during working hours, most of the time they are sitting. Many problems can be solved by using hands and brains. They don't need to run around. But in this way, it has a great impact on everyone's health. Follow 360 common sense to see how to alleviate the harm of sedentary.

长期久坐带来的10大危害

10 hazards of long-term sitting

1、导致心脏疾病

1. Cause heart disease

久坐时,肌肉燃烧较少脂肪,血液流动缓慢,脂肪酸因而更易阻塞心脏。高血压及高胆固醇与久坐有关,需要久坐者患心血管疾病的风险是最无需久坐者的两倍以上。

When sitting for a long time, muscles burn less fat, blood flows slowly, and fatty acids are more likely to block the heart. High blood pressure and cholesterol are associated with sedentary behavior, and the risk of cardiovascular disease in sedentary people is more than twice that of the least sedentary people.

2、导致腹部大走样

2. Leading to a large loss of abdomen

当你站立,走动,甚至是坐直时,腹部肌肉都会使你保持挺直。但是当你窝在椅子上,腹部肌肉就不再工作。紧绷的背部肌肉和绵软的腹肌形成一种灾难性姿势,加剧脊柱的自然弧度,形成一种名为脊柱前凸或背部过分下凹的疾病。而且,久坐会让你的腰部堆砌出游泳圈,这一点就不用多介绍了吧!

When you stand, walk, or even sit up straight, your abdominal muscles keep you straight. But when you're in a chair, your abdominal muscles don't work anymore. Tight back muscles and soft abdominal muscles form a disastrous posture, which aggravates the natural curvature of the spine and forms a disease called scoliosis or over concave back. Besides, sitting for a long time will make your waist pile up a swimming circle, which need not be introduced!

3、导致髋部紧绷

3. Causes hip tension

灵活的髋部帮助你保持平衡,但是久坐者极少伸展髋部周围肌肉组织和关节,髋部就会变得越来越僵硬、紧绷,从而限制活动范围及步伐幅度。研究发现,髋部紧绷、平衡能力降低是老年人易摔倒的原因之一。

Flexible hips help you keep your balance, but sedentary people rarely stretch the muscles and joints around their hips, which can become stiffer and tighter, limiting the range of motion and range of strides. It is found that hip tension and reduced balance ability are one of the reasons for the elderly to fall easily.

4、屁股不再紧翘

4. The bottom is no longer tight

坐的时候,屁股基本上什么也不用干,这样,你会慢慢习惯。软绵绵的屁股会损害你的稳定性、起身的能力以及保持强以及健步如飞的能力。

When you sit down, you don't need to do anything. You will get used to it. A soft butt can damage your stability, your ability to get up, and your ability to stay strong and to walk fast.

5、导致下肢血液循环不良

5. Poor blood circulation of lower limbs

久坐会减缓血液循环,导致体液汇集在腿部。导致问题包括脚踝浮肿、血管静脉曲张以及危险的血肿块(即深静脉血栓形成)。

Sitting for a long time will slow down the blood circulation, causing body fluids to collect in the legs. The resulting problems include swelling of the ankle, varicose blood vessels, and dangerous blood masses (i.e., deep vein thrombosis).

6、导致骨骼变脆

6. Brittle bones

负重活动,比如走路或者跑步刺激臀部及下体骨骼长得更厚。科学家将近来骨质疏松病例突增的原因部分归于缺少活动。

Weight bearing activities, such as walking or running, stimulate the buttocks and lower body bones to grow thicker. Scientists attribute part of the recent surge in osteoporosis cases to lack of activity.

7、导致大脑昏沉

7. Causes brain to sink

肌肉活动可以将新鲜血液泵至整个大脑,促进大脑释放各类增强大脑及提高情绪的化学物质。当我们久坐时,什么都变慢了,包括脑功能。

Muscle activity can pump fresh blood to the whole brain, and promote the release of various brain enhancing and mood enhancing chemicals. When we sit long, everything slows down, including brain function.

8、导致脊椎僵硬

8. Causes spinal stiffness

不活动的脊椎变得僵硬,易于在日常活动中受到损伤,当我们四处活动活动时,脊椎之间柔软的脊椎盘像海绵一样伸展、收缩,浸满新鲜血液和营养物质。而我们久坐时,脊椎盘不均匀地被挤压,失去弹性。肌腱和韧带周围的胶原蛋白变硬。

The inactive spine becomes stiff and easy to be damaged in daily activities. When we move around, the soft disc between the vertebrae stretches and contracts like a sponge, full of fresh blood and nutrients. When we sit for a long time, the spinal disc is squeezed unevenly and loses its elasticity. Collagen around tendons and ligaments hardens.

9、导致腰间盘突出

9. Causes the lumbar disc to protrude

常坐的人腰椎间盘突出的风险更大。当腰大肌把腰椎上部往前拉紧或拉伸时,腰大肌穿入腹腔。上半身重量就会全部落在坐骨上而不是沿脊椎的弧度分散。

People who often sit have a higher risk of lumbar disc herniation. When the upper part of the lumbar spine is tensioned or stretched forward by the psoas major muscle, the psoas major muscle penetrates into the abdominal cavity. The weight of the upper body will fall on the ischium instead of spreading along the curvature of the spine.

10、易扭伤的脖子

10. A sprained neck

如果你大多是坐在办公桌前,伸长脖子打字,或者打字时歪脑袋夹住电话,都可能拉伤你的颈椎,造成永久性失衡。脖子前坠同样会导致肩膀和背部肌肉过度拉伸,尤其是连接脖子和肩膀的斜方肌,同时遭殃的还有你的肩膀和背部。

If you sit at your desk, stretch your neck to type, or tilt your head to hold the phone while typing, you may strain your cervical vertebra and cause permanent imbalance. A neck drop can also cause overstretched shoulder and back muscles, especially the trapezius, which connects the neck and shoulders, as well as your shoulders and back.

这样做缓解久坐的危害

Do this to alleviate the danger of sedentary

1、双手合掌互推。坐直,双手合掌互推,保持这一动作5秒后放松,至少做4次。此动作可以锻炼胸大肌,也可以瘦手臂。

1. Push hands together. Sit up straight, push each other with both hands together, keep this movement for 5 seconds, then relax, and do it at least 4 times. This movement can exercise the pectoralis major muscle, also can thin the arm.

2、抬腿。抬起一条腿,直至腿部发酸,再换另一条腿。可以锻炼平时很少运动到的大腿股四头肌。

2. Lift your legs. Lift one leg until it's sore, then change the other. You can exercise the quadriceps of thigh and thigh which you seldom exercise.

3、贴墙站。后脚跟离墙一拳远,肩胛骨往后夹,收下巴,腹肌用力向后缩,尽量使腰部与墙没有空隙。能伸展前胸,放松紧绷的肩膀。还可以增加难度,即大腿往下坐,缓慢上下摩擦墙壁,这样可以锻炼大腿股四头肌。

3. Wall station. The back heel is a fist away from the wall, the shoulder blades are clamped back, the chin is closed, the abdominal muscles are forced to retract, and there is no gap between the waist and the wall as much as possible. Can stretch chest, relax tight shoulder. Also can increase difficulty, namely thigh sits down, rubs the wall up and down slowly, like this may exercise thigh thigh quadriceps.

4、趴在床上。睡前和起床后,可以在床上趴一会,这一动作有助于被动伸展全天紧缩的前侧躯干。

4. Lie on the bed. Before and after going to bed, you can lie on the bed for a while, which helps to passively extend the front torso, which is compressed all day.

5、半蹲。双脚距离与肩同宽,收紧小腹,大腿往下坐,可以有效地锻炼大腿肌肉。

5. Half squat. The distance between feet and shoulders is the same width, the abdomen is tightened, and the thigh is sat down, which can effectively exercise the thigh muscles.

6、踮脚。双足并拢着地,用力踮起脚尖,然后放松,重复20~30次。踮起脚尖时,双侧小腿后部肌肉每次收缩时,挤压出的血液量,相当于心脏脉搏排血量。所以,久坐的人,最好每坐1小时就做1次踮脚运动,可使下肢血液回流顺畅。

6. On tiptoe. Put your feet together, stand on tiptoe, relax, and repeat 20 to 30 times. When you stand on tiptoe, the amount of blood squeezed out by the muscles at the back of both calves each time they contract is equivalent to the amount of blood drained by the heart pulse. So, sedentary person, had better sit every 1 hour to do a tiptoe exercise, can make lower limb blood return smoothly.

回家后,不要窝在沙发上,虽然感觉全身都得到了放松,但斜躺在沙发上时,脊髓转弯点在腰椎,会使腰椎更受力,容易造成下背痛,甚至会出现椎间盘突出。大家可以记住一个口诀“四电小于二”,即坐着看电视、计算机、手机和玩游戏的时间,要小于两小时。

After going home, don't nest on the sofa. Although you feel that your whole body has been relaxed, when you recline on the sofa, the turning point of the spinal cord is at the lumbar spine, which will make the lumbar spine more stressed, easily cause lower back pain, and even disc herniation. You can remember the formula "four electricity is less than two", that is, the time of sitting watching TV, computer, mobile phone and playing games is less than two hours.

想要改善自己的健康,在日常,大家就需要做好这些事情,对自己的健康一定要注意做好预防,改善自己的饮食和生活习惯,这样才能避免大家的健康问题。另外,大家在平时久坐的情况下,一定要注意做好这些预防的工作。平时大家一定要注意有保健意识,在生活当中,要注意以上方法的锻炼,相信通过长时间的坚持和锻炼,会保持好大家的健康哦。

To improve their health, in daily life, we need to do these things well. We must pay attention to the prevention of their health, improve their diet and living habits, so as to avoid everyone's health problems. In addition, we should pay attention to these precautions when we are sitting for a long time. At ordinary times, we must pay attention to the awareness of health care. In life, we should pay attention to the exercise of the above methods. We believe that through long-term persistence and exercise, we will keep our health well.

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