AM J PHYSIOL:别被椅子谋杀!4招缓解久坐病

2016-10-11 佚名 医学信使

以前人用「坐立不安」形容心神不宁、身形不端庄,最新一项研究发现,坐立不安能帮你击退害你短命的久坐病。坐得越久,两腿越沉重不灵活,血液循环也越糟。久坐不但使臀部变大、腰背酸痛,许多研究已证实久坐和癌症、肥胖、糖尿病、心脏病、慢性肾脏病都有关联,美国癌症协会发现女性若每天坐超过6小时,比起坐少于3小时的人,死于各种疾病的风险高了37%,男性则多了18%。澳洲昆士兰大学学者也计算出,看电视1小时会让你少

以前人用「坐立不安」形容心神不宁、身形不端庄,最新一项研究发现,坐立不安能帮你击退害你短命的久坐病。


坐得越久,两腿越沉重不灵活,血液循环也越糟。


久坐不但使臀部变大、腰背酸痛,许多研究已证实久坐和癌症、肥胖、糖尿病、心脏病、慢性肾脏病都有关联,美国癌症协会发现女性若每天坐超过6小时,比起坐少于3小时的人,死于各种疾病的风险高了37%,男性则多了18%。澳洲昆士兰大学学者也计算出,看电视1小时会让你少活22分钟,相当于抽2支烟。久坐真的可说是现代生活中的一种疾病。


《美国生理学杂志-心脏与循环生理学》American Journal of Physiology - Heart and Circulatory Physiology最新研究指出,若真的离不开椅子,桌子底下做些简单的微运动也能破解久坐危害。


美国密苏里大学团队对11名健康男女,请他们坐着时抬一腿轻拍另一腿1分钟,再放下休息4分钟,另一腿则保持触地的原姿势不变。3小时后,研究人员测量他们的腿部血管功能,发现动的那条腿血流量明显增加。


研究团队表示,血液对动脉管壁的冲流力量和摩擦力是刺激血管健康的重要因素。他们建议每个人在不得不久坐的时候轮流抬起双腿,可防止动脉功能下降。「任何动作都比一动也不动好。」科学家强调。


许多医生每天长时间看诊,连起身去洗手间都很难。这时,桌子底下他就随时做4个运动,可保持两腿活力。


动脚板运动:


脚板上下摆动,可以使血液回流,减少脚部浮肿,也可避免血栓。


大腿夹笔或夹纸: 


大腿夹笔或夹纸,或只是双腿用力,就可以瘦小腹,也强化大腿肌肉。


原地踏步: 


可以运动大腿、小腹,并加强血液循环。


抖脚: 


抖脚原本是不好的习惯,但适时抖脚可以让关节回到正确位置,以免坐久起身时,双脚无法使力。


不过,专家还是提醒,这些微运动只有缓解效果,不能取代有氧体操、重训、走路等正规运动,还是要多运动才能为身体「带来全面的好处」。

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    2016-10-16 ylzr123

    久坐生病,看来有了翔实的数据啦!这里的4个锻炼方法拜读了,受益匪浅,点个赞!

    0

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objectType=article, channel=null, level=null, likeNumber=29, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160811/IMG57AC91915ACA64463.jpg, createdBy=9c351934462, createdName=知难而进, createdTime=Tue Oct 11 19:01:02 CST 2016, time=2016-10-11, status=1, ipAttribution=)]
    2016-10-12 1dd8a7c5m95(暂无匿称)

    学习了,赞一个!!!

    0

  4. 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objectType=article, channel=null, level=null, likeNumber=31, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2017/04/21/72142930668371951a41ef4ea4b233e6.jpg, createdBy=dcbc1715228, createdName=刘煜, createdTime=Tue Oct 11 19:43:08 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=145072, encodeId=96791450e2ea, content=久坐成病。, beContent=null, objectType=article, channel=null, level=null, likeNumber=23, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2017/04/21/72142930668371951a41ef4ea4b233e6.jpg, createdBy=dcbc1715228, createdName=刘煜, createdTime=Tue Oct 11 19:42:48 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=144987, encodeId=2ed014498e36, content=继续关注!, beContent=null, objectType=article, channel=null, level=null, likeNumber=29, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160811/IMG57AC91915ACA64463.jpg, createdBy=9c351934462, createdName=知难而进, createdTime=Tue Oct 11 19:01:02 CST 2016, time=2016-10-11, status=1, ipAttribution=)]
    2016-10-11 童小孩

    这个很不错,分享给大家

    0

  5. 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objectType=article, channel=null, level=null, likeNumber=29, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160811/IMG57AC91915ACA64463.jpg, createdBy=9c351934462, createdName=知难而进, createdTime=Tue Oct 11 19:01:02 CST 2016, time=2016-10-11, status=1, ipAttribution=)]
    2016-10-11 lhl629

    真的很重要,谢谢分享。

    0

  6. 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objectType=article, channel=null, level=null, likeNumber=29, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160811/IMG57AC91915ACA64463.jpg, createdBy=9c351934462, createdName=知难而进, createdTime=Tue Oct 11 19:01:02 CST 2016, time=2016-10-11, status=1, ipAttribution=)]
    2016-10-11 医路开来

    谢谢分享,

    0

  7. 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replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/oLAjfB7s1ib06iaV3D9Tg5K3j7ibEWPiarwpqibEYqqX9yVibV5uebib0O7hQSOPmqGrb5FfyDbLsLawnz7ShAb5ibtiayWgI5ClMTh5v/0, createdBy=a47c1614293, createdName=童小孩, createdTime=Tue Oct 11 22:39:05 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=145710, encodeId=d2bd145e1059, content=真的很重要,谢谢分享。, beContent=null, objectType=article, channel=null, level=null, likeNumber=60, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=ceb079804, createdName=lhl629, createdTime=Tue Oct 11 21:37:31 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=145114, encodeId=03a114511486, content=谢谢分享,, beContent=null, objectType=article, channel=null, level=null, likeNumber=65, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfdY7yem1P7bRvOP6z0jKsBoYR8ezfAricY7meQWcte7LRJsWHVn0CnPJg2JuQmevR0DoFmmEib5QLD2kNESBESQT/0, createdBy=59191706502, createdName=医路开来, createdTime=Tue Oct 11 19:49:05 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=145112, encodeId=2a151451126a, content=学习啦,, beContent=null, objectType=article, channel=null, level=null, likeNumber=34, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mStl88fu4NfdY7yem1P7bRvOP6z0jKsBoYR8ezfAricY7meQWcte7LRJsWHVn0CnPJg2JuQmevR0DoFmmEib5QLD2kNESBESQT/0, createdBy=59191706502, createdName=医路开来, createdTime=Tue Oct 11 19:48:59 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=145075, encodeId=ca0b1450e5d7, content=加强体育锻炼。, beContent=null, objectType=article, channel=null, level=null, likeNumber=31, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2017/04/21/72142930668371951a41ef4ea4b233e6.jpg, createdBy=dcbc1715228, createdName=刘煜, createdTime=Tue Oct 11 19:43:08 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=145072, encodeId=96791450e2ea, content=久坐成病。, beContent=null, objectType=article, channel=null, level=null, likeNumber=23, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2017/04/21/72142930668371951a41ef4ea4b233e6.jpg, createdBy=dcbc1715228, createdName=刘煜, createdTime=Tue Oct 11 19:42:48 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=144987, encodeId=2ed014498e36, content=继续关注!, beContent=null, objectType=article, channel=null, level=null, likeNumber=29, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160811/IMG57AC91915ACA64463.jpg, createdBy=9c351934462, createdName=知难而进, createdTime=Tue Oct 11 19:01:02 CST 2016, time=2016-10-11, status=1, ipAttribution=)]
    2016-10-11 医路开来

    学习啦,

    0

  8. [GetPortalCommentsPageByObjectIdResponse(id=1788789, encodeId=545d1e887893b, content=<a href='/topic/show?id=866d1421e4c' target=_blank style='color:#2F92EE;'>#Physio#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=33, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=14217, encryptionId=866d1421e4c, topicName=Physio)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c689267, createdName=cmj8wellington, createdTime=Fri Jun 30 00:34:00 CST 2017, time=2017-06-30, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=148824, encodeId=7a5c14882431, content=久坐生病,看来有了翔实的数据啦!这里的4个锻炼方法拜读了,受益匪浅,点个赞!, beContent=null, objectType=article, channel=null, level=null, likeNumber=71, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, 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objectType=article, channel=null, level=null, likeNumber=31, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2017/04/21/72142930668371951a41ef4ea4b233e6.jpg, createdBy=dcbc1715228, createdName=刘煜, createdTime=Tue Oct 11 19:43:08 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=145072, encodeId=96791450e2ea, content=久坐成病。, beContent=null, objectType=article, channel=null, level=null, likeNumber=23, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2017/04/21/72142930668371951a41ef4ea4b233e6.jpg, createdBy=dcbc1715228, createdName=刘煜, createdTime=Tue Oct 11 19:42:48 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=144987, encodeId=2ed014498e36, content=继续关注!, beContent=null, objectType=article, channel=null, level=null, likeNumber=29, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160811/IMG57AC91915ACA64463.jpg, createdBy=9c351934462, createdName=知难而进, createdTime=Tue Oct 11 19:01:02 CST 2016, time=2016-10-11, status=1, ipAttribution=)]
    2016-10-11 刘煜

    加强体育锻炼。

    0

  9. [GetPortalCommentsPageByObjectIdResponse(id=1788789, encodeId=545d1e887893b, content=<a href='/topic/show?id=866d1421e4c' target=_blank style='color:#2F92EE;'>#Physio#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=33, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=14217, encryptionId=866d1421e4c, topicName=Physio)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c689267, createdName=cmj8wellington, createdTime=Fri Jun 30 00:34:00 CST 2017, time=2017-06-30, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=148824, encodeId=7a5c14882431, content=久坐生病,看来有了翔实的数据啦!这里的4个锻炼方法拜读了,受益匪浅,点个赞!, beContent=null, objectType=article, channel=null, level=null, likeNumber=71, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, 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objectType=article, channel=null, level=null, likeNumber=29, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160811/IMG57AC91915ACA64463.jpg, createdBy=9c351934462, createdName=知难而进, createdTime=Tue Oct 11 19:01:02 CST 2016, time=2016-10-11, status=1, ipAttribution=)]
    2016-10-11 刘煜

    久坐成病。

    0

  10. 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objectType=article, channel=null, level=null, likeNumber=31, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2017/04/21/72142930668371951a41ef4ea4b233e6.jpg, createdBy=dcbc1715228, createdName=刘煜, createdTime=Tue Oct 11 19:43:08 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=145072, encodeId=96791450e2ea, content=久坐成病。, beContent=null, objectType=article, channel=null, level=null, likeNumber=23, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cdnapi.center.medsci.cn/medsci/head/2017/04/21/72142930668371951a41ef4ea4b233e6.jpg, createdBy=dcbc1715228, createdName=刘煜, createdTime=Tue Oct 11 19:42:48 CST 2016, time=2016-10-11, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=144987, encodeId=2ed014498e36, content=继续关注!, beContent=null, objectType=article, channel=null, level=null, likeNumber=29, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://cacheapi.medsci.cn/resource/upload/20160811/IMG57AC91915ACA64463.jpg, createdBy=9c351934462, createdName=知难而进, createdTime=Tue Oct 11 19:01:02 CST 2016, time=2016-10-11, status=1, ipAttribution=)]
    2016-10-11 知难而进

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