Why a sedentary lifestyle will kill you before alcohol and cigarettes
As office work shortens your life, why fitness should not be called agile way of life and what to do (not the same cars to unload!), when did you find out the bitter truth.
So, sit quietly, not bothering anyone and prepare to enjoy this article? And for good reason! After all, she is about to sit really terribly bad. Even if you went to the gym!
Over the past 70 years, humanity has actively changed, and now, for the
survival we don’t have to leave early to plant a garden, fetch water, chop wood and with a sense of accomplishment to go on plowing. Now we can just sit in the office, while driving or even at home at the computer, so that the current at the expense of money was enough to buy bread, a case of beer and a vacation in Turkey. However, for all this apparent lightness of being we have to pay their own health.
You probably can guess what we’re up to: for office life all of us are sorely lacking physical activity, so natural, when food has to get, not ready to order by phone. Everybody knows that an active lifestyle improves the quality and reduces the risk of death and disease. But even if we believe that fully satisfy the needs of the body in motion, because not only bought a subscription to a fitness club, but also spend an hour every day (although who are we kidding?), all the remaining 15-16 hours awake we move a lot — mostly sitting. Here and the question is: is it important how we spend most of your day? It is important, for instance, that we sit all the time and not walk or even stand? Alas, recent research suggests that this is really very very important. A sedentary lifestyle significantly reduces the lifespan!
Arise, great country!
Before you order the shroud and start to crawl to the cemetery, it is important to define the term “sedentary lifestyle”. Passive or sedentary condition is considered to be the one in which we spent very little energy (defined as less than 1.4 metabolic equivalent, or less than half of what your body consumes without your interference on breathing, digestion, blinking, etc.). The power consumption is reduced to 1.5 metabolic equivalent, as soon as your body moves to a sitting or reclining position. There are some notable exceptions when you can manage to sit actively — for example, exercising on a stationary bike or lying on a bench under a barbell, but they are very, very few. Thus, if a large part of your day passes in a condition of passivity, you lead a sedentary lifestyle.
All this seems obvious, but most specialists in physical culture and sport until recently gave a passive way of life slightly different definition. It was believed if you workout at least 60 minutes every day — you lead an active lifestyle; if 50 minutes a day, or miss the resurrection is already sitting. However, recent research shows that your health is directly dependent on the amount of time spent in a passive state, regardless of whether you did today charging or not. “Sitting too much is not the same as exercising too little,” says American scholar mark Hamilton.
Another study from the medical journal PLOS Medicine confirms that sedentary lifestyle and lack of physical activity should be considered as two completely different risk factor for your health. European researchers analyzed the time that children and youth from the three regions of Europe spend watching TV (passive state), as well as spend on sports training. Eventually it was revealed that not to sit in front of the TV for hours, however, and not to engage in this sport is about as useful as doing both. Here we come to the main message of this article that we would like not only to tell you how to formulate themselves in defense: throwing the idiot box after subscription to a fitness club, you can finally relax! However, it is desirable standing.
How it works
There is nothing surprising in the fact that we like to sit (here and now). Our body has been programmed to save energy in the era of very limited food resources. When you spend days on an empty stomach chasing a mammoth, you crystallize in your brain and it stays forever in the genes one desire: to kill him, to sit and to eat! And then to sleep to on satiety longer enough. So when you did a quarterly report or conducted important negotiations, really want only the very — sit down, eat and sleep. Although running quarterly report for three days over rough terrain longer required.
In this sense, food — second instinctive temptation of mankind, and it is very often combined with the first. That is, for the pleasure many of us need not only quiet, cozy sofa, but also some snack (can of beer). Automatic excess eating is one of the most obvious negative effects of sedentary lifestyle. Moreover, this food is often not healthy! Another factor that lying on the surface, is the weakening of the cardiovascular system. In the passive state of the heart gets used to work on the low speed, the blood flows slower, easier to form clots.
There is unexpected danger, opened recently. This is a consequence of a rapid and significant changes of metabolic processes within skeletal muscle, prolonged resting position. For example, research on rats has shown that just one day without movement significantly reduces their muscle cholesterol of lipoproteins of high density (in simple terms, this is good) cholesterol and slows the absorption of triglycerides. And five days of bed rest lead to an increase in human plasma triglycerides and low density lipoproteins, and increase insulin resistance. All this is very harmful to our metabolism! Moreover, deviations from the norm were not small: the level of triglycerides increased by 35% and insulin resistance by 50%! According to scientists, these negative changes were associated with reduced activity of lipoprotein lipase, the enzyme which is responsible for the fat combustion in the process of activity of muscle tissue. This increases the amount of fats in the blood and increases the level of cholesterol. Moreover, animal studies have shown that the activity of lipoprotein lipase is significantly reduced already after six hours of passive state of the body. For many of us this is much less than a normal working day at the computer, even if you subtract a few hours in traffic jams.
Also change the metabolism of skeletal muscle leads to the inhibition of cleavage of glucose and, consequently, to increased blood sugar. This, of course, no diabetes, if you have kidneys work normally. However, if they were flickering, Shalit liver or misbehave pancreas, a sedentary lifestyle may well trigger the onset of diabetes.
The most annoying thing is that the change in the metabolism of skeletal muscles during long-term dormancy occurs equally in those who these muscles whole life’s been growing, and those who cannot be suspected of any bodybuilding. That is, the degree of fitness of your body and the number of these same muscles are irrelevant. Negative changes begin after six hours of inactivity and fat people, and puny ascetics and bodybuilders.
What do we do now?
In another American study provides statistics, according to which the average city dweller spends in a passive state at least 8 hours a day (except for sleep). The situation with children, unfortunately, is the same. Every day they sit in front of a screen (TV, computer, iPad) at least six hours a day, which can add 5-6 hours of sitting at a Desk, if your child already goes to school.