Will office workers lose their longevity the longer they sit? Medical warning: Lying down after get off work to watch TV dramas may double the risk of death
Modern people’s work style is often “inseparable from chairs.” Sitting for more than 8 hours has become the norm. Dr. Guo Zhidong, an attending physician in the Department of Cardiology at the Cardiovascular Center of Cathay General Hospital, said that most workers in today’s society spend their lives trapped under the desk in the office or on the sofa at home, developing the habit of “either sitting or lying down.” This makes office workers sit for extremely long periods of time and become inactive.
Do office workers lose their lifespan the longer they sit? Medical warning: Sitting for more than 13 hours doubles mortality rate
Dr. Guo Zhidong pointed out that American Heart Association (AHA) research shows that since 1950, sedentary work has increased by 83%. Today, jobs that rely on physical activity account for less than 20% of the U.S. workforce, and a similar trend exists in Taiwan. A study published in the Annals of Internal Medicine at the end of 2017 warned that prolonged sitting is one of the risk factors for reducing life expectancy.
According to research in the Annals of Internal Medicine, more time spent sitting is associated with an increased risk of early death. The research data is as follows: Those who sit for more than 13 hours a day have a 200% higher risk of death than those who sit for less than 11 hours a day; and those who sit for less than 30 minutes at a time have a 200% higher risk of death than those who sit for more than 30 minutes. , the risk of cardiovascular disease is 55% lower, and those who exceed 90 minutes have a risk twice as high. 13 hours may seem like a long time, but in fact, if you continue to lie down and watch TV shows after get off work, it will easily cause continuous harm to your body.
A joint study released by Loughborough University and the University of Leicester in the UK in 2011 also showed that compared with subjects who sat the least, those who sat for the longest time had an increased risk of illness and death: the risk of diabetes increased by 112% , the probability of cardiovascular diseases such as heart disease and stroke increases by 147%, the probability of death from cardiovascular events increases by 90%, and the mortality rate increases by 49%.
Does sitting for long periods of time increase cardiovascular risk? “Three major negative changes” may occur in the body
Dr. Guo Zhidong said that when you sit for long periods of time, the body will undergo the following changes: first, blood flow slows down, causing fatty acids to accumulate in blood vessels, increasing the risk of heart disease; second, the body’s ability to process fat is reduced. “Lipoprotein lipase” is an important enzyme in the human body that helps break down fat in the blood. However, when you sit for a long time, the lipoprotein lipase produced by the body will decrease by about 90%, which makes it difficult for the body to utilize fat. When the body no longer uses fat, it is stored, causing obesity and cardiovascular disease.
The third is that prolonged sitting can lead to insulin resistance, which can lead to complications such as type 2 diabetes and obesity, which are also two major risk factors for heart disease. “Even if you complete 30 minutes of exercise regularly every day, what you do with the other 23 hours of the day is also very important! Many people go to the gym to jog for 30 minutes every morning, but apart from jogging, the rest of the day is actually spent on nothing. move.”
Dr. Guo Zhidong said that for office workers, the journey to and from work may be close to one hour, and it can often take more than eight hours to sit in front of the computer after returning to the office. Although the risk of cardiovascular disease in people who exercise regularly is still much lower than that in those who do not exercise regularly, “research shows that sitting for more than 10 hours seems to be a threshold: if you sit for more than 10 hours, the risk of cardiovascular disease will increase. will increase.”
How can office workers escape from “sedentary hell”? Medical tips: It can also enhance the relationship between colleagues
To reverse the negative effects of sitting for long periods of time, it is recommended to stand up and move around every hour. Dr. Guo Zhidong explained that you can use apps on your mobile phone as an aid to remind yourself to move and stretch your muscles at the right time. In addition, you can also create opportunities to get up and move around while working, such as using a standing desk or a height-adjustable desk, which will make people more willing to move around.
It is convenient to use communication software to explain things or send messages, but if you go directly to the office to communicate with the other person face to face once or twice a day, you will not only attract the other person’s attention, but also avoid the risk of sitting for too long. In addition, when the weather is nice, you can use your lunch break to walk in nearby parks and green spaces to breathe fresh air, which can also improve your creativity and avoid the dangers of sitting for long periods of time.
Dr. Guo Zhidong pointed out that if office workers have to sit in front of the computer all day, they can try to take light exercise measures every once in a while. For example, after every 20 minutes of sitting, try to stand for 8 minutes, stretch or walk for 2 minutes, drink a cup Water or a trip to the bathroom are also good options. Finally, use your smartphone or a simple pedometer to track your steps. A generally recommended goal is 10,000 steps per day.
Finally, Dr. Guo Zhidong reminded that if you have any questions about the adverse effects caused by working habits, it is recommended to consult a family medicine or general internal medicine physician; cardiologists can also help people learn more about the prevention of heart disease and related medical treatments. The public is urged to develop the habit of eating a balanced diet, getting enough sleep and exercising regularly. People who sit for long periods of time should take the initiative to make changes to avoid the threat of cardiovascular disease.
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