What is the amount of sitting that is long?
We all know that humans now need more to be active; but the issue is not just over here, as the evidence is growing day by day that we should avoid sitting too long.
Research has suggested that sitting for very long periods has a negative impact on human health, regardless of what exercise he does.
These studies have been linked to long-term sitting and obesity or obesity, type 2 diabetes, certain cancers, and premature death.
Experts believe that prolonged sitting slows the pace of metabolism, affecting the body's ability to regulate blood sugar, blood pressure, and lipid metabolism.
Statistics from the UK indicate that many adults spend more than seven hours a day sitting and lying down, and that this rate increases with age to 10 hours or more. These sitting periods include watching TV, using computers, reading, doing office work, traveling by car, bus or train, without taking into account sleep periods.
Experts believe that there is something negative about health lies in the act of sitting or lying for hours.
In one of the largest ever studies (involving more than 800,000 people), the researchers found that compared with people sitting for shorter periods, people who sat longer were suffering from:
An increase of 112% in the risk of diabetes.
A 147% increase in cardiovascular events.
A 90% increase in cardiovascular death rates.
A 49% increase in mortality rates for any other reason
Official health guidelines
The strength of this evidence prompted the British government in 2011 to make new recommendations for different age groups about benefits, and ways to minimize sitting times.
In the report, "Stay Active, Keep Your Active Stay Stay Active," the recommendations are to break long sitting periods with short doses of activity for at least a minute or two.
The Committee of Senior Experts, which reviewed the evidence on the effect of prolonged sitting on health and participated in the preparation of the previous report, recommended a motor interval after every 30 minutes of sitting.
These tips apply to everyone, even people who exercise regularly, because sitting for long periods is now a census of risk factors for health.
Professor Stuart Biddle, who headed the previous report committee and professor at the University of Victoria in Australia, said the lives of many people who exercise regularly are static.
"If a person used to go to the fitness club every day or walk 30-40 minutes a day, then spend the rest of the day sitting or lying down, his lifestyle was quiet."
"We are making the day-to-day movement a necessary need to promote health, just like traditional exercise," he says.
What is the amount of sitting that is long?
The advice is quite clear: to reduce the risk of health problems caused by lack of activity, you should exercise regularly - for at least two and a half hours per week - in addition to reducing the periods of sitting or lying down whenever possible.
On the other hand, there is not yet sufficient evidence to determine the permissible limits of sitting each day.
"We do not know until now if there is one recipe for everyone," says Professor David Duncan of the Baker IDI Heart and Diabetes Institute in Melbourne, Australia. "For example, it is not yet clear whether the advice given to a person who is obese or Obesity is the same for someone who does not suffer from any of that. "
However, some countries, such as Australia, the United States and Finland, have made general recommendations on the amount of time children are allowed to sit, usually ranging from one to two hours a day.
Bus drivers and spacemen
The association between health problems and the first time in the 1950s came when researchers found that British bus drivers were twice as likely to have heart attacks as their colleagues in the transport service.
In the last few years, I have done dozens of research on sedentary diseases, which have arisen from the sedentary lifestyle that humans tend to have nowadays.
Experts believe that prolonged sitting slows the metabolism, which affects our body's ability to control all blood sugar, blood pressure and fat metabolism, and may cause muscle and bone weakness as well.
"In fact, the body" turns off "when sitting, and does only a minimal amount of muscular activity.
Our awareness of this subject is largely the result of research conducted on astronauts in the early 1970s, which concluded that life in the absence of gravity is associated with an accelerated loss of muscle mass and aging.
"It is thought that sitting for a long time is like, to a lesser extent, what gravity does to astronauts," says Biddle.
Shortcomings in current studies
Most of the evidence we have now is derived from statistical studies that have monitored phenomena and effects, and concluded that there is a link between them without finding out the nature of this link and whether it is a cause-and-effect relationship.
The shortcomings of the current studies are that many of them are based on the same person's assessment of sitting, and did not always take into account other factors affecting, such as alcoholism, smoking or unhealthy diet.
"With the evidence we currently have, we do not have an adequate answer to explain what is going on, but the scope of our knowledge is expanding based on our observations in laboratory experiments," Professor Dastan adds.
Research on NASA astronauts on their return from space revealed that their practice of light walking was effective in counteracting the negative effects of weightlessness.
"Breaking sitting periods with other periods of movement has a positive effect on muscles and bones and enhances the body's entire functions, as if we gave the engine an extra boost of fuel," says Professor Dansan.
Tips for each age group
The general recommendations of the above-mentioned report apply to all age groups, but some age-specific advice should be taken into account.
Children under 5 years of age
Parents are advised to limit the hours of their children under the age of five in front of the television, or travel long hours in transportation or sitting in the long strollers.
"There is growing evidence that stuttering behavior in the first years of life is associated with increased obesity and obesity and is limiting the growing awareness of the child," the report says.
While this may be an arduous task for busy parents, providing this advice in the report reflects a growing awareness among decision makers that the habits and experiences gained in early life have a major impact on health in adulthood.
"There is an urgent need to establish healthy behavioral patterns in children since their first years of life, in order to prevent them from future health damage," the report adds.
- Here are some tips to reduce the time of sitting young children for long periods:
The amount of time spent in braces, car seats or strollers should be minimized.
Reduce the amount of time the child spends in the media that helps him walk (garages) or hoppers.
Reduce the amount of time the child spends in front of the television and other screens.
Children and Adolescents
Research shows that children and adolescents living in homes with more than one TV or several computers tend to sit longer than others.
For children between the ages of 5 and 18 years, approaches to reducing sitting time include any activity that would motivate them to move within the home, classroom or environment they inhabit.
- Here are some tips to reduce the time of sitting children and adolescents for long periods:
Think of ways in which the child benefits from his time rather than sitting in front of the screen.
Develop a policy at home to reduce the number of TV viewing hours per day.
Remove TVs or computers from all bedrooms.
Allocate certain hours of the day to permanently prevent any screen from being played, in order to encourage children to practice activities.
Encourage family members to participate in some household chores, such as table arrangement, garbage disposal, etc.
Choose sports gifts to give to the child at events rather than games that require him to remain silent, such as a bicycle, skateboard, ball, tennis racket, etc.
Parents can also provide a good role model for children by limiting the number of hours they sit and television, and minimizing work that does not require any muscle activity.
Adults
Adults between the ages of 19 and 64 are advised to sit for less time during the day, including working hours, traveling, or staying at home.
- Here are some tips to reduce your adult sitting time:
Stand rather than sit while riding buses or trains.
Use stairs instead of elevators.
Set the alarm to ring every half hour to alert the person to stand up and do some movements.
Attempting to complete the work in standing position.
Place the computer over a high box or table and work with it in stand position.
Stand or walk while talking by phone.
Practice walking during each break.
Go to a colleague or customer and talk directly to him rather than email him or call him.
Replacing the time spent watching TV with other motor activities or hobbies.
The elderly and the elders
Some elderly people (aged 65 and over) spend more than ten hours a day sitting or lying down, making them the most sleepy group in society.
"It is probably due to a decline in the amount of tasks the elderly have, or because of an illness, but there are common norms in society that expect these elderly people to reduce their activities and to rest at home," says Biddle.
The elderly should reduce as much as possible the periods they spend in static positions every day.
"The long sitting periods or the tanning should be broken in front of the television screen, and the older person should perform motile activities or activities that require standing on the feet as much as possible, even if talking to others and drinking coffee standing or writing a letter in the same situation," says Biddle.
- Here are some tips to reduce the time of sitting elderly for long periods:
Avoid sitting for long periods in front of the TV screen or computer.
Stand and walk while displaying TV breaks.
Stand or walk in while talking on the phone.
Use stairs instead of elevators as much as possible.
Practice hobbies that require movement, such as taking care of a home garden or making some tools manually.
Participation in social activities, such as attending weddings and various occasions.
Share grandchildren and children in their games.
Do household chores as much as possible.
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