Why sitting too much can lead to hear diseases

Increasing physical activity every day for at least 30 minutes is recommended by doctors as a very effective method of preventing cardiovascular disease. However, if we exercise every day, but the rest of the time (except when we sleep), we sit in one place for too long, which increases the risk of cardiovascular disease and diabetes by 30-50%. In addition, it is associate with other conditions such as colon cancer, spondylolisthesis, venous valve failure, osteoarthritis. Some studies even show that the harmful effects of sitting too much are as bad as smoking.

Especially for office workers, some people hardly get up when they go to work until lunch break. So is there a way to reduce sitting time at work, whether you work at work or home? Please share a few tips to help you overcome the prevalent sedentary situation today:

🎯 Do not sit continuously for more than 30 minutes

They are preferably following the 25:5 formula! After 25 minutes of sitting, there are 5 minutes to get up and walk, or practice stretching and moving arms and legs if possible. Today's watches and phones have the function of automatically prompting the user. This time also helps to reduce eye fatigue when using the computer for a long time.

🎯 Get up, walk around to answer the phone, check email, answer mail instead of sitting still.

🎯 Get up, walk around, open the door, greet customers.

If a crowded morning, you can do these movements dozens of times, just as effective as a short squat.

🎯 Design your desk in a way that makes it difficult for you

It's not about making messy things to find work to get tired, but it is to ensure it is neat but requires you to exercise more. Taller document shelves that have to pick up, trash cans in the corner instead of under the table, copier printers far away instead of next to them are simple examples.

🎯 Drink lots of water

Providing enough water for the body helps ensure the metabolism of substances, reducing cravings. Going to get a drink is also a short walk. In addition, drinking a lot of water also leads to go to the toilet, helping to increase movement. If it doesn't get in the way of your work, you can go further to get water in your free time.

🎯 If it is not urgent or there are no special regulations, it is possible to move to discuss work in person instead of texting and calling over the phone. It recommends using the stairs to move instead of the elevator.

🎯 If the meeting does not require too much formality, you can stand during the session or listen to the presentation. The presenter stands or walks while speaking. Today, some workplaces even encourage walking on the premises while discussing, which is also a good idea.

🎯 If you bring lunch, you should walk down to the dining room, choose a faraway place to walk. If ordering food, you should take the stairs down to pick up the goods.

Walking is still better than standing for a long time, especially for people with venous insufficiency. Applying suitable types of exercise, balancing work requirements and health is a very effective way to reduce sitting time and reduce stress at work - this is also a potential risk factor for cardiovascular disease.