Do you often sit for a long time?Today, Sitting for a long time has become the normal state of many people , sitting, sitting in a meeting, sitting, sitting, sitting, and even sitting in videos and chasing have to sit ...
Many people are curious "What harm can you sit for a long time?" - Accelerate aging! Recently, some studies have found that people who often sit for a long time will accelerate aging, and this kind of exercise anti -aging effect is the best!It can be said that exercise is not only a "good medicine" that cure everything, but also the best "weapon" against the aging of the years!
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Sitting will accelerate aging, This The most significant effect of the anti -aging effect of seeds
In September 2024, a research team such as Sun Yat -sen University and other research teams published in the medical journal of "Senior Science" found that Frequent sedentary is closely related to accelerating aging, and appropriate and medium -intensity exercise can delay aging and extend life .①
Research screenshots
Research incorporated over 20,000 participants in China, they are 50 years of age or above , Collected their physical activity, sedentary data, analyzed the relationship between their physical activity, sedentary and longevity, and accelerated aging.
Analysis found that Frequently sitting and other low physical activity levels will accelerate aging. Compared with it, the medium -strength movement level brings a greater benefit of longevity and anti -aging. The medium -intensity exercise metabolic volume is 4 MET, including: fast walking, cycling, climbing stairs, dancing, etc. (sedentary metabolic equivalent is 1MET, and normal walking metabolic equivalent is 3.3 MET).
This study reminds us that sit less and move, adhere to moderate strength exercise, or the most effective way to health and longevity and slow down aging!
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Sitting best remedy, Just exercise for 22 minutes a day
What do you need to do if you want to offset the harm caused by sedentary?How long does it take to exercise?Answer: Daily It only takes 22 minutes!
In 2023, a study published in "British Sports Medical Magazine" found that People who have been sitting for 12 hours a day for a day The time of exercise ≥22 minutes can offset the increased risk of death! and no matter how long the sedentary time is, as long as it moves, it is related to the reduction of death risk.②
Research screenshots
This research incorporates about 12,000 people. The length of time, more "medium and high intensity movements" can reduce the risk of death.If the "medium and high -intensity exercise" is ≥22 minutes, the risk of death is not significantly different from the risk of death for 8 hours and 12 hours a day. This means that at least 22 minutes of medium -high strength physical activity can be carried out every day, which can offset the risk of death increased.
This can be said that This study is a "best remedial plan" that reduces the risk of death for a person who often needs to sit for a long time.
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How to be a medium-intensity movement?
How can it be considered a "medium -intensity movement"?If you wear a watch or heart rate band with heart rate function during your exercise, you can determine whether to reach moderate intensity exercise according to the heart rate; if there is no heart rate -related equipment, you can also make a brief judgment from your physical feelings during exercise.
1. Judging through the heart rate
According to the "National Fitness Guide" released by the State General Administration of Sports Generally, the maximum percentage percentage percentage of the heart rate and the measured heart rate monitoring in the exercise: The heart rate is controlled at 60%to 85%of the maximum heart rate range, and the center rate of the movement process is generally 100 to 140 times/sam .③
Maximum heart rate (times/point) = 220-age (age) , when exercise: < /p>
When the heart rate is controlled at 85%or more, the maximum heart rate is generally more than 140 times/min, which is high -strength exercise ;
The heart rate is controlled at 60%to 85%of the maximum heart rate range. At 50%to 60%of the maximum heart rate range, generally heart rate is less than 100 times/min, which is low -intensity exercise .
2. Through the physical sense judgment
You can speak normally, but you cant sing, you feel a little tired in your physical feelings, indicating that the exercise intensity at this time is medium ; if you say a few words during exercise, you have to stop breathing and breathe. The strength of the time is greater.And most of the daily shopping and walking and walking are actually not medium -intensive exercise.
What should I pay attention to when exercise in medium -strength exercise?
The strength of the exercise is too low, and the exercise effect is not available.The exercise intensity is too high, and it is easy to increase the risk of injury.In fact, whether it is an existing research or sports experts, it is recommended that exercise should be achieved at least -medium -intensity exercise.So what should I pay attention to when exercising in medium intensity?
1. Pay attention to warm -up before exercise
Before exercise damage.After exercise, do muscle stretching and relaxation.If chest pain, dyspnea, dizziness, headache, joint discomfort, etc., exercise should be stopped.
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2. The exercise process should be gradual
< P ID = "35om6bl8"> People with good exercise habits and good constitutions can perform large -intensity and medium -intensity exercises; people with certain exercise habits and good constitutions can use medium -intensity exercise; participating in sports fitness activities or physical fitness in the early stage Weaker people can perform medium or small -strength exercise.3. It is not advisable to drink a lot of water after exercise. In the gastrointestinal and intestines, in addition to the severe sweltering of the stomach, it will also affect the diaphragm activity, which will affect normal breathing.Entering a large amount of water into the blood will also increase the blood capacity quickly, and the heart burden will suddenly increase.
4. Do not smoke and drink after exercise. Drinking is more likely to cause accidents during exercise.
5. Make a physical assessment before exercise
The risks brought by intensity exercise will be greater.When you are older, you must evaluate before conducting high -intensity exercise, including medical history examination, physical and exercise ability testing.Tao Ling, director of the Department of Cardiology of the Second Peoples Hospital of Lanzhou City, Gansu Province, said in an interview with Benliu News in 2022, "It is often found in clinical practice that some patients have coronary angiography showing that the coronary veins are narrow or even blocked, but the symptoms of patients are not obvious. Usually It is still in the high -intensity movement such as mountain climbing, cycling, running, etc. This is very dangerous. ID = "35om6bll"> Article
This article is integrated: ① LU, T.Y., J., Jiang, C.Q.et Al. Active Longevity and Aging: Dissecting the Impacts of Physical and SEDENTARY BeOHAVIVIRS on Longevity and Age Acceleration. GEROSCIENCE (2024). /S11357-024-01329-3 ②Sagelv E H, hopstock l a, MorsetH B, Et Al. Device-Meas them, sedentary time, and risk of all-cause mortality: An Individual PARTIPANT DATA Analysis of Four PRO Spective Cohort Studies [J]. British Journal of Sports Medicine, 2023. ③ State Sports General Administration.Listen to the doctors suggestion "
Editor: Lu Yang
