Скачать с ютуб Sitting risks: How harmful is too much sitting? Sedentary lifestyle в хорошем качестве

Sitting risks: How harmful is too much sitting? Sedentary lifestyle

Sedentary behaviors include sitting during commuting, in the workplace and the domestic environment, and during leisure time. The word sedere comes from Latin which means to sit. Sedentary behaviors such TV viewing, computer use, or sitting in an automobile are not pure sedentary, because at this case the person spends more energy, then basal metabolic rate. At this case basal metabolic rate is multiplied around 1.5. In contrast, moderate-to-vigorous physical activity such as bicycling, swimming, walking, or running may be done in a variety of body positions, but require much more energy. on such cases basal metabolic rate is multiplied by 3, during vigorous exercise multiplied up to 8. 30 % of Global adult population engages in insufficient physical activity. For most people, Average sedentary behavior is 7-8 hours daily. Why is important sedentary behavior and prolonged sitting? Because it directly affects risk of death, cancers, metabolic disease and musculoskeletal problems. Sedentary behaviors reduce lipoprotein lipase activity, muscle glucose, protein transporter activities, impair lipid metabolism, and diminish carbohydrate metabolism. Furthermore, it decreases cardiac output and systemic blood flow while activating the sympathetic nervous system, ultimately reducing insulin sensitivity and vascular function. It also alters the insulin-like growth factor axis and the circulation levels of sex hormones, which elevates the incidence of hormone-related cancers. Increased sedentary time impairs the gravitostat, the body’s weight homeostat, and weight gain, adiposity, and elevated chronic inflammation caused by sedentary behavior are risk factors for cancer. Sedentary behaviors have wide-ranging adverse impacts on the human body including increased all-cause mortality, cardiovascular disease mortality, cancer risk, and risks of metabolic disorders such as diabetes mellitus, hypertension, and dyslipidemia; musculoskeletal disorders such as arthralgia and osteoporosis; depression; and, cognitive impairment. The results of studies showed that neck (53.5%), lower back (53.2%) and shoulder (51.6%) symptoms were the most prevalent problem among office workers. Study results indicated that long sitting times were associated with exhaustion during the working day, decreased job satisfaction, hypertension, and musculoskeletal disorder symptoms in the shoulders, lower back, thighs, and knees of office workers. Here are some tips to lessen sitting and increase physical activity. Take a break from sitting every 30 minutes. Stand while talking on the phone or watching television. If you work at a desk, try a standing desk. Walk with your colleagues for meetings rather than sitting in a conference room. Walk instead of sitting. Use stairs rather then elevator. Use treadmill if available. Phisical activity benefits include: Lowers risk of high blood pressure Lowers risk of stroke Improves aerobic fitness Improves mental health Improves cognitive function Reduces arthritis symptoms Prevents weight gain Reduces risk of falling Improves balance Improves joint mobility Extends years of active life Helps prevent weak bones and muscle loss Delays onset of cognitive decline. Copyright © 2020 The Korean Academy of Family Medicine This is an open-access article distributed under the terms of the Creative Commons Attribution Non-Commercial License (http://creativecommons.org/licenses/b...) which permits unrestricted noncommercial use, distribution, and reproduction in any medium, provided the original work is properly cited.