We tend to spend the majority of our day focused on working in front of a computer for 8 hours a day. Followed by coming back to sit and watch television at home with almost no movement or exercise. These behaviors are called Sedentary behavior or Sedentary Lifestyle, which may have long-term negative effects on your health without you realizing it.
- Sedentary Behavior is an activity that involves almost no physical movement, such as watching television, playing games, สมัคร ufabet, driving, or using a computer. Use your mobile phone or tablet. Until it becomes a habit of being glued to the screen, causing insufficient physical activity.
- Inadequate physical activity is an important cause of non-communicable diseases (NCDs), especially in the working age group, such as high blood pressure. High blood fat, diabetes, cerebrovascular disease Coronary heart disease and cancer
- For physical activity, it is divided into light levels. Feeling slightly tired, such as standing, walking for a short distance, etc. Moderate level, activities that do not feel very tiring, such as walking quickly, cycling, doing housework, etc., and heavy level, activities that make one feel very tired. Use large muscle groups such as running, walking up stairs, exercising, playing sports, etc.
Sedentary behavior has many negative effects on the body. By reducing the process of burning fat and sugar for energy. Therefore, body weight may increase. Affects blood flow And they may lose muscle and bone strength from not being as active as they should. The body is therefore at risk of developing the following diseases.
- Obesity
- Cholesterol and high blood pressure
- Heart disease such as coronary artery disease and ischemic heart disease ( Heart Attack ).
- Stroke
- type 2 diabetes
- osteoporosis or knee problems
- Depression or anxiety disorder
If there is sedentary behavior for a long period of time It will have more negative effects on your health. and may increase the risk of premature death.
Sedentary Lifestyle can be corrected by starting to exercise. Starting small is better than not starting at all. People who have never exercised before may gradually begin alternating between standing and sitting during the day. Or take a walk to stretch your legs during breaks during work. Or you may move your body more each day, for example:
- If you sit in one place for a long time Take breaks to change positions every 30 minutes to prevent symptoms. Office Syndrome
- Stand up or walk while talking on the phone.
- In case you are not in a hurry or going up and down to a floor that is not very high. You should choose to go up or down the stairs instead of using the elevator or escalator.
- If it is not convenient to exercise Cleaning the house or decorating the garden can help you get active during the day.
- Go outside to breathe in the air. By walking to greet neighbors or take the dog for a walk
- Exercise easily at home by watching exercise videos on television or on the internet. Or do yoga to stretch your muscles.
- Place exercise equipment in the living room, such as a treadmill or exercise bike. For exercising while watching television
- Choose to exercise at a gym or fitness center that is convenient for you, such as on your way home from work.
These simple methods will help you reduce sedentary behavior. There is no need to overdo it and exert more force than you can. The World Health Organization (WHO) recommends that adults between 18-64 years old exercise at a moderate intensity for an average of 150 minutes per week, or at least 30 minutes per day, along with eating a nutritious diet. and refrain from smoking For good health in the long term