People all know that sitting too much is bad for health, not only will cause muscle fatigue and stiffness, such as shoulder, neck, and back pain but also is bad for the heart, lungs, gastrointestinal, pancreas, brain, blood vessels ......
The World Health Organization listed it as one of the top ten culprits of death and disease.
But the question is, how much sitting is too much? How to avoid sedentariness?
In fact, there is no standard answer.
Different people's bodies can withstand the longest sitting time not the same. Many researchers have also done various experiments to study this, hoping to get the answer, but the results also vary a lot.
Some people think that sitting for an hour or two is sedentary, and some conclude that sitting for a day is too much.
Please kindly see the definition of sedentary from SBRN in the below picture:
By definition, common sedentary behaviors mean that people are in the same postures at work and school, watching TV, using computers, driving, reading, writing, playing board games, etc. Generally speaking, sitting in a waking state for more than 5 days a week, more than 8 hours a day, or for 2 hours without getting up and changing the sitting posture, can be regarded as sedentary.
A study by the American Cancer Society (ACS) found that prolonged sitting can lead to increased mortality as well as a variety of other undesirable causes.
If you have sat for more than 30 minutes, you should get up and move around. Sitting in one position for more than 30 minutes is not good for maintaining your blood sugar health.
In fact, it is very simple, you can relieve the long-term stiffness of the body through some small movements. As long as you can make more time to move, sitting time will naturally decrease.
The American Heart Association recommends that even low-intensity exercise can offset some of the health risks to the heart from being sedentary. It is important to note that the duration and intensity of exercise can be gradually increased. Do not exercise too much and prolonged at once.
However, these can only relieve the discomfort of being sedentary, how to avoid the harm of being sedentary for all? The best solution is to use alternate sitting and standing during working.
Sometimes, the efficiency of the work will be higher while you are standing during working in the office. Sitting for about 30-45 minutes in the office, you need to stand up and move around to keep standing for about 20 minutes, so that the time management will be more reasonable and scientific.