Price for a sedentary lifestyle is too high

How much do we have to sit and how to stand during the working day? This question is trying to answer many scientists, as a sedentary lifestyle today a widespread phenomenon, which leads to serious health problems.

shortcoming physical activity or complete lack thereof, including sitting in one place for a long time increases the risk of tens chronic disease - from cancer and diabetes to cardiovascular disease and nonalcoholic liver. Ergonomics experts warn: to stand for too long is also not necessary, as this has a negative impact on health may appear varicose veins, pain in the legs and back, carotid disease arteries.

Exit - to change the types of activity throughout the day. Sitting all day and stand all day is equally bad.

Hage Alan (Alan Hedge), professor of ergonomics at Cornell University

Every half an hour in the office should be 20 minutes to sit, stand eight minutes, and the remaining time to go and stretchRecommends Professor Hage. If you stand for longer than 10 minutes at a time, one begins slouchAnd this leads to back problems and musculoskeletal system as a whole.

The British Journal of Sports Medicine (BJSM) at the beginning of the year have been published recommendations from the international expert group. Researchers offer mix of two to four hours standing with mild physical activity during the day. NASA researchers also found that standing for two minutes 16 times a day is enough to keep in good shape the bone and muscle tissue.

Other scientists have tried to answer the question of how to mitigate the negative effects of a sedentary lifestyle. The interesting study published in the American Journal of Preventive Medicine (AJPM) and dedicated to fussiness. The researchers examined data from the British women's schools in the experiment took a large group of girls at the age of 20 years. 13,000 participants were asked to rate on a scale from one to 10, how often they are moving around uneasily and bustle. It turned out that women who did not moving around uneasily, the risk of death is higher than the rest.

You do not have to run a marathon. Perhaps you only need to make a couple of movements, and already it will give you certain advantages.

Janet Cade (Janet Cade), a professor of epidemiology at the University of Leeds Food

But a number of studies suggest that even regular athletics can not compensate for all the negative effects of prolonged sitting on the ground throughout the day. Sedentary lifestyle leads to physiological changes in the body and can cause chronic diseases such as diabetes.

When you stand, burned one calorie per minute more than when you sit. This means four hours will be burned at least 240 extra calories. Sitting on the ground for over an hour reduces the level of lipoprotein lipase, which is why the calories are sent to fat stores, but not in the muscles.

Alan Hage, professor of ergonomics at Cornell University

Scientists are also trying to figure out how to convince people to sit less. In an article published in the online journal Health Psychology Review, a review was carried out 38 different measures that can encourage people to leave their seats. Really worked:

• Informing people about the benefits of a more active pastime.
• Changing the working medium, for example installation of tables that can work standing or with height-adjustable tables.
• Accounting for time spent sitting.
• Setting specific objectives: what you need to do while you're sitting.
• The introduction of a special signal and a replica, after which the people have to stand up.

Broken measures were mainly aimed at getting people to spend more time exercising. Do sport and less to sit still is not equivalent concepts.

Michael Jensen (Michael Jensen), a professor of medicine at the Mayo Clinic in Rochester, who specializes in problems obesity and diabetes, he tries to sit less and recommend it to their patients. When Jensen's need to meet with a man, he is looking for a place where they can walk together, not sit. Patients who have children, he advises to be on your feet during sports games offspring, not just sit and watch them.