Heart overload: Do you really know the harm of sitting long?

With the rapid development of modern technology, more and more people are choosing to sit in office, to entertain their homes and even to remain in their seats for long periods of time on transport. Although sitting there seems to be an easy way of life, its health hazards are often ignored. Especially for heart health, the negative impact of sitting long may be much more severe than we thought. Many do not understand that prolonged sitting not only increases the risk of chronic diseases such as obesity, high blood sugar and high blood resin, but also increases the burden on the heart, which eventually leads to cardiovascular disease. So, how does it affect our heart’s health? This paper will show you the dangers of sitting down and propose effective preventive measures.I. Impact of prolonged sitting on heart healthThe danger of sitting long is not just fatigue, it can directly damage the heart and blood vessels in many ways. Long periods of inactivity, in particular long sitting lifestyles, can exert unnegligible stress on the heart. Here are some of the major effects on the heart:1. Obstruction of blood circulation: from a physiological point of view, the body is static when sitting, the circulation of blood becomes slow and the heart needs to maintain blood flow more vigorously, which can lead to overwork. Long-term sit-ups can hinder the return of blood from the lower limb veins, as well as the retention of the lower part of the blood, which increases the risk of the formation of veins, embolisms and long-term accumulations, which can cause serious problems such as deep sepsis (DVT) and even pulmonary embolism. At the same time, obstructing the flow of veins of the lower limbs slows the re-flow of the blood heart and makes it more difficult to pump the blood of the heart, increasing the burden of heart work and, in the long run, prone to heart disease. Increased heart disease risk: Many studies have shown that there is a close relationship between prolonged sitting and heart disease. The incidence of heart disease is significantly higher among long-term sitting people than among those who remain active. Prolonged sittings affect fat metabolism and increase levels of glycerine triester and cholesterol in the body, thus increasing the risk of cardiovascular diseases such as coronary heart disease and heart infarction. 3. High blood pressure is triggered: the prolonged sedentary state can easily lead to increased blood pressure. Long-term sit-ups can lead to reduced vascular elasticity, damage to vascular walls and high blood pressure. High blood pressure is also an important risk factor for heart disease, and prolonged high blood pressure increases the burden on the heart, accelerates the sclerosis of the artery and eventually leads to heart disease and stroke. 4. Obesity and metabolic syndrome: Sitting has a significant impact on heart health in terms of obesity and metabolic syndrome. During long sittings, physical activity was limited, with the associated reduction in fat metabolism, and fat began to accumulate, with the greatest risk of abdominal obesity. Abdominal obesity is not only a matter of appearance; it is an important independent risk factor for many chronic diseases, such as heart disease and hypertension, which significantly increases the risk of cardiovascular disease. Obesity not only increases the burden of the heart, as it “gos ahead” but also causes a range of metabolic problems such as insulin resistance and high blood sugar. These problems are intertwined and directly increase the risk of heart disease and place the heart in constant health crisis. Poor fat metabolism: The long-sitting lifestyle slows fat metabolism, especially the accumulation of abdominal fat, which is closely related to high blood resin (e.g., high cholesterol, high glycerine triester). High blood resin promotes arterial sclerosis and increases the probability of heart disease and stroke. II. Research data on sitting and heart diseaseAs modern medical research deepens, scientists have discovered the relationship between sit-in and heart disease. For example, an extensive epidemiological study shows that people who sit for more than four hours a day are at a 30 per cent higher risk of heart disease and stroke than those who are more active. Another study also shows that the incidence of coronary heart disease increases by 2 per cent for every hour of sitting-in. These findings suggest that sit-in is an invisible killer with a healthy heart and that prolonged neglect can lead to serious health problems.III. How can the hazards of prolonged sitting be avoided?While sitting tight in modern life has become the norm, we can still take some effective measures to reduce the harm to the heart. The following are some of the scientifically recommended protections:1 Time-on-time activity: If you need to sit for a long time at work, you can set a time-on-time reminder for 5-10 minutes every 30 minutes. It can move, stretch or do some simple gymnastics, helping to promote the blood cycle and reduce the formation of blood bolts. 2. Increase in day-to-day motion: Medium-intensity campaigns of at least 150 minutes per week, such as runaways, jogging, riding, etc., contribute to the promotion of heart health and the functioning of the cardiovascular system. Increased exercise not only reduces body weight and abdominal fat, but also reduces blood pressure, improves blood sugar metabolism and reduces the risk of heart disease. 3. Adoption of stand-by offices: this is a new way of working that has become popular in recent years, which can effectively reduce sitting time and promote blood circulation. If conditions permit, consideration may be given to the use of a modifiable high-level table, which can be stood from time to time for a period of time, both to ease the pressure of sitting and to improve the efficiency of work. 4. Maintaining a healthy diet: A reasonable diet can effectively prevent the negative effects of sitting tight. Reducing high-heat, fat and sugar-rich foods and increasing diet-rich, low-fat foods such as whole grains, vegetables, fruits, etc., help maintain healthy weight and cardiovascular health. 5. Practice yoga and meditation: yoga not only increases body flexibility and improves blood circulation, but also helps to relax emotions and relieve stress. Meditation and deep-breathing exercises can effectively reduce stress and help to relax, thereby reducing the risk of hypertension and heart disease. 6. Sit tight: It is important to remain seated for a long time. Avoiding positions that bend on the back or cross legs affects blood flow. Keeping their backs straight and their feet flat on the ground can effectively reduce the problem of the back flow of blood. Concluding remarksThe harm to the heart cannot be ignored, not only as invisible killers that cause obesity and metabolic syndrome, but also as important risk factors for cardiovascular diseases. We can effectively reduce the burden on the heart and the risk of cardiovascular disease through time-bound activities, increased daily exercise, and healthy diets. Maintaining a positive lifestyle and healthy heart habits is the responsibility of everyone. While modern society makes us more reliant on time, it is only by adapting our habits of life in a scientific manner that we can truly achieve the goals of heart health and longevity.