These lifestyles destroy health

Where did the time go? We who are busy may sigh when we stop occasionally. The time of a person’s life is limited. How to arrange time more healthily, effectively and scientifically is a topic worth discussing all his life.

A survey completed in May 2016 may give you an answer.

The survey, which involved 9000 adults in nine countries, showed that people spent less than 1% of their time on sports, while 41% spent in front of computers. Zhou Yingchun, chief physician of the integrated Chinese and Western Medicine Hospital of Southern Medical University, said that such a time allocation can easily destroy health.

Interviewed expert: Zhou Yingchun, chief physician of Integrated Chinese and Western Medicine Hospital of Southern Medical University

stay in front of the computer for nearly half of your life

After investigating adults in the United States, Britain, Canada, Germany, France, Mexico, Russia, South Korea and Spain, researchers found that:

If a person’s life cycle is set at 25915 days (71 years old), the respondents spend an average of only 180 days (4320 hours) in various forms of sports such as gym, running, hiking and yoga, accounting for only 0.69% of their life time.

Corresponding to very little exercise, the respondents spent 41% of their life in front of the computer, and another 29% of their time was sitting

Every morning, I get up at seven or eight o’clock, wash and dress in a hurry, and run to the unit. There are cars on the road, elevators upstairs, and I sit all day. Take out for lunch, go to the restaurant for dinner, and sit down on the sofa when you get home. The goal of convenience and efficiency is crowding people’s exercise time to the maximum.

In view of the severely compressed exercise time, the researchers of the above survey also made an interesting analogy calculation: if we only work for one hour every day, you will find that the time is incredibly small.

Based on this calculation, if we work for 10 years, we will only take up 3650 hours, and your whole life’s exercise time is no more than that.

wrong allocation hurts the body and heart

Many times, how to allocate time is not only related to the pace of life and work, but also related to your health.

1 looking at the computer every day hurts your eyes and makes you old.

From the survey results, it is not difficult to see that computers have become “half the sky” in people’s lives, and the harm and convenience they bring have coexisted for a long time.

Numbness and pain of fingers, arms and shoulders caused by long-term use of the mouse; Facing the screen for a long time, the vision drops, the vision is blurred, and the eyes are dry and itchy. The static electricity generated by the computer screen will absorb the dust. Once the dust enters the pores, it will make you seem to be several years old.

More importantly, British research has found that after the popularization of computers, children’s “high-level thinking ability” has been significantly reduced, and adults often forget what they say when they speak, and forget to write when they pick up the pen. This shows that computers have shrunk the brain.

2 sitting for a long time is as dangerous as smoking.

The survey found that in addition to the time spent using the computer, people still spend nearly 30% of their lives sitting, which is almost the same as the time spent sleeping.

Another British survey shows that the average Briton spends 50% ~ 70% of the time sitting every day, including driving, working, using the computer and watching TV.

Sedentary people are twice as likely to suffer from diabetes and heart disease. They are more likely to suffer from kidney disease, muscle, joint and back pain.

Researchers from the University of Queensland in Australia even put forward a seemingly sensational view: the harm of sitting for one hour is about equal to smoking two cigarettes and reducing life by 22 minutes.

3 it is difficult to relax physically and mentally due to lack of communication with family members

Generally speaking, we spend more time with our partners than our parents and children, but even so, this survey found that mutual communication accounted for only 6.8% in our lives.

In life, misunderstandings caused by poor communication between husband and wife are becoming more and more common. As a result, the husband and wife are physically and mentally exhausted, which indirectly affects the atmosphere of the whole family.

For example, a child’s lively and active nature may be suppressed, and it is easy to form a numb, withdrawn and introverted character over time; When the old person is unwell or has a heart knot, it is easy to delay his illness.

4 if you don’t exercise, your whole body will be injured.

The effects of insufficient exercise on the body are all-round, such as weakening the cardiopulmonary function, leading to insensitive self-regulation mechanism, causing overweight and obesity.

In a paper published in the lancet, a British Medical Journal, public health experts in various countries warned that “insufficient exercise is the fourth leading cause of death in the world”.

After the American Academy of Sports Medical Sciences and the International Council for sports science and sports jointly conducted research in China, the United States, the United Kingdom, Brazil, India and other countries, they also issued a conclusion that “if you don’t exercise, you will live five years less than your parents”.

list your own health schedule

Apart from 1 / 3 of our sleep time, how should we arrange the rest of our time? Zhou Yingchun pointed out that this is different from person to person, and everyone can arrange according to his own situation. The general principles are as follows:

exercise time should be greatly increased.

According to the American exercise guide published by the US Department of health and human services, at least 2.5 hours of moderate intensity exercise every week can prolong life and improve sleep.

The British rambler association has launched a 10 week walking plan called “feeling 30 minutes”, which recommends walking for more than 30 minutes every day and moderately increasing the mileage of fast walking and climbing.

The latest research suggests taking some time every day to turn immobility into mobility, such as walking to and from work, running and catching up with buses. As long as you are willing to make positive changes, we can walk twice the circumference of the earth and move 45 times as long as it takes to reach the summit of Mount Everest.

tighten the “string” to avoid sitting for a long time

Japan once launched a “plus 10” activity, that is, to spare 10 minutes every day to exercise to avoid sitting for a long time.

The following changes are recommended:

Tilt your upper body back, sit upright on the chair, bow your back and tuck in your abdomen, and slowly tilt your upper body back, but don’t lean against the back of the chair;

Sit in an empty chair, rely on the strength of your waist and legs to maintain a “sitting posture” for several seconds, stand up and “sit down” again, and repeat several times;

Wash dishes and lift your feet. When washing dishes, stand on one foot and lift the other foot back so that your heel can touch your hip as much as possible. Do it every 1-2 seconds, alternating between your feet;

When sweeping the floor, stand up straight, take a big step forward, hold the handle, and twist your upper body left and right;

You can stand up to answer a phone call, stand up during a meeting, and so on.

spend more time with your family.

I’m tired after work and don’t want to talk, but no matter how tired I am, I need to communicate more with my family.

You can make breakfast with each other in the morning, talk on the phone for 5 minutes at noon, do housework together when you come home from work, hug before going to bed, and take a day out for an outing on the weekend, which can make the time allocated to the family more abundant.

travel once a year

I insist on traveling with my family and friends every year during my annual leave to see strange cities thousands of kilometers away. Travel can exercise your body, relieve physical and mental pressure, help you see things from a different perspective, and relieve your troubles in life and work.

Spend some time on health to have regular physical examinations for the whole family every year, attend health lectures in major hospitals every month, and acquire reliable health knowledge. These times add up to no more than 7 days a year, but they are the booster of health.

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