Why should office workers stand up from their working chairs for at least 2 hours a day?

You can walk around, make phone calls, talk to colleagues, even meet while walking.

The more we learn about the health effects of sitting a lot, the more reasons we have to force ourselves to get up and walk after every hour of work.

Sedentary lifestyle not only causes bad consequences for your waist and your heart. Sitting for too long seems to be the cause of weakness in memory-related areas of the brain, increasing the risk of cancer and diabetes.

All contribute to an increased risk of premature death.

Sitting for too long seems to be the cause of weakness in memory-related areas of the brain.

There is no way to wipe out the effects of sitting continuously for 8 to 12 hours a day. Some studies show that even high-intensity exercise people cannot compensate for the negative effects of sitting too much.

But that does not mean that office workers cannot do anything to improve their lifespan. There will always be solutions and some are easy to implement. Exercise is one of them. But perhaps, the most important thing is still getting up and walking regularly during working hours.

Here's what we know about how much sitting will affect the body, and how to compensate for the damage that sedentary lifestyle can cause:

Scientists have begun to understand why sitting is so harmful to us. It seems that it may cause "subclinical injuries" to accumulate over time in the heart.

People who sit a lot and are less active are more likely to die from heart disease than those who are constantly active.

Recently, scientists have discovered that people who sit more than 10 hours a day (not too difficult for someone with office work, requiring them to sit 7 to 9 hours at a desk) have troponin levels higher than usual. Troponin is a protein that cells release when they are damaged.

This explains why people who sit a lot and are less active are more likely to die from heart disease than those who are constantly active. Troponin may also be the answer to higher rates of cancer and diabetes in lazy people.

Sitting for too long may even cause brain damage.

Sitting for a long time causes brain damage.

A recent study showed that middle-aged people seem to be healthy at age 45-75, but if they have a habit of sitting too much, the brain area in their memory-related areas is thinned. This may be an early sign of cognitive decline.

It is not clear whether this problem is related to signs of potential damage in the heart, root problems seem to lead to many other harmful effects of sedentary lifestyle. But there is a good reason for us to try to resist those harms.

Many studies show that exercise cannot compensate for the harmful effects of sitting too much.

Sitting for too long for a long time causes irreparable harms with exercise.

In studies that show changes in the brains of people sitting a lot, exercise does not seem to affect the thickness of the brain region associated with memory.

Researchers at the American University of Sports Medicine have said that sedentary behavior is harmful by itself, and it is important to meet regular physical activity guidelines. Sitting for too long for a long time causes irreparable harms with exercise.

But there are also studies that say people who sit a lot must exercise twice as much as normal people to make up for the harmful effects of lifestyle.

Exercise can help a bit, but it will take you a lot of time.

An overview review study published in 2016 in The Lancet shows that people who sit for 8 hours, if exercising for at least 60 to 75 minutes a day, will reduce the risk of premature death. level of people who only sit for 4 hours.

In other words, exercise can help a bit, but it will take you a lot of time. The standard guide only requires each person to have a 30-minute moderate intensity workout each day.

People who exercise a lot can sit more when not exercising, which can be even more harmful.

In fact, continuing to sit is that you continue to increase your health risks.

If you only need to finish working hours, you go out to run 8-10km, it will be easy to fall into a situation called 'reward trap'. You think you have practiced and that is enough to reward you for an evening of rest, you sit and watch TV.

In fact, continuing to sit is that you continue to increase your health risks. For that reason, the American Heart Association stressed that it is important to remember that sitting time is a problem, even if you have exercised.

Standing tables are not a perfect solution.

Standing all day can eliminate the harmful effects of sitting a lot, but it causes its own problems.

Many office workers who know the harmful effects of sitting much will choose to use standing tables. Even so, they will soon realize the problem. Many people use standing desks with swollen limbs, muscle fatigue, discomfort and decreased productivity.

If standing all day can eliminate the harmful effects of sitting much, it causes its own problems. And yet, a study of more than 7,000 people found that people who regularly stand all day are also at high risk of cardiovascular disease.

The best solution is to stand up and walk often .

You should keep your exercise routine at least 30 minutes a day.

The best thing you can do to counteract the harmful effects of sitting is simply to get up and walk after every 30 minutes or more of sitting, according to a study on the Annals of Internal Medicine.

Of course, you should keep your exercise routine at least 30 minutes a day.

In 2015, a group of researchers jointly published a study in the British Journal of Sports Medicine, saying that people should spend 2 hours leaving their seats on the working day.

Walk around, make phone calls, talk to colleagues, even meet while walking . There are many creative activities that you can leave your chair and still work. Try installing a few desks in the office so employees can switch when they want.

And remember that recess and out-of-seat periods do not reduce performance. In contrast, 5 minutes of walking every half hour will help you stay healthy and increase your work efficiency in the long term.