What to do if sedentary injury occurs? 5 minutes per hour

Office workers often sedentary and prone to various diseases, but there is no way to spare a long time to exercise. A recent study in the United States found that walking three to five minutes per hour can prevent the legs from being damaged by sitting for a whole day, even if the pace is slow, it is beneficial.

Sedentary increases cholesterol levels and increases the risk of heart disease, diabetes and stroke. This is mainly because when a person is sitting, muscles become loose and cannot contract, effectively pumping blood to the heart. Blood will condense in the legs and affect the endothelial function of the arteries, and the vascular endothelium plays an important role in improving blood flow, maintaining vascular elasticity, and preventing arteriosclerosis. Impaired vascular endothelial function is therefore one of the early signs of cardiovascular disease, such as heart disease and stroke, such as arterial stiffness and weakened ability to deliver blood to the body.

The researchers studied how sedentary influences blood flow-mediated dilation—allowing arteries to dilate due to increased blood flow. They performed two experiments on 11 healthy males aged 20-35. In one experiment, they kept their legs still for 3 hours. Researchers use sphygmomanometers and ultrasound technology to measure the function of each femoral artery and aorta of their thighs every hour. In the second experiment, the participants also sat for three hours. The difference was that they took five minutes each hour to run on the treadmill at 3.2 kilometers per hour. The femoral artery function was also measured every hour.

Measurements found that participants blood flow-mediated dilatation during a sedentary session was half damaged after just 1 hour. The vascular function was normal when the participants ran for 5 minutes per hour. There was no change in blood flow-mediated expansion.

Saruba Dusa, a researcher at the Oregon Health and Technology University in Portland, United States, said that a large amount of epidemiological evidence shows that sitting time can cause a variety of chronic diseases, but very few There is evidence to prove that walking around from sedentary time is good for cardiovascular effects. This research proved this view for the first time.

Dusa pointed out that we have shown that sitting for a long time can damage the endothelial function of blood vessels, which is one of the precursors of cardiovascular disease, and standing up and walking from time to time will alleviate the weakening of the function. This is most likely due to increased muscle vitality and blood flow. Endothelial dysfunction becomes significant in just one hour, and interestingly, light physical activity can help prevent this disorder.

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