“We are sitting well” or a Tale that needs to be told not only to children



- Go to sleep, and I’ll tell you a story ...

Once upon a time there were great Chinese emperors. And yet they had: the Great Wall of China, and paper, and hieroglyphs, and scientists, and a compass and gunpowder, and even rockets. And they themselves, literally, were carried in their hands - in palanquins - no trips to you on horseback or in chariots, as in the Egyptian pharaohs. No martial arts. To raise a sword or a nunchaku by yourself - this is no-no! Moreover, they were even clothed by servants. Servants were fanning - from flies and butterflies - also servants.

One trouble: often hurt! Lived years before 30-40 - this is the maximum! Some, and indeed - a little over twenty exceeded. Until now, all sorts of secretly rewritten "medical books" of these emperors are published on the Internet. By the way, it was with them, under the emperors, that the first massage therapists and the massage itself appeared (they call him “lazy gymnastics”). Apparently, the clever doctor did not dare: he did not advise the emperor to engage in physical education. Then it was strictly with this: if anything - immediately to the count. Or they started to feed with one meat - such a practice was practiced with them ...

Therefore, it was necessary to invent physical education not in those times (2700 years BC), but at the end of the 18th century. The choice of history fell on the inventor of the "Swedish wall" - Per Henryk Link. It so happened that Link fell ill (something like rheumatism), but did not lie down, but went in for fencing. Moreover, he also began to teach others fencing. Then he felt better. Link was able to correlate everything correctly and began to heal with movement and even teach medical gymnastics. In 1813, the Royal Institute was even created in Stockholm, where they trained gymnastics instructors, and Link led the institute.

- Such a fairy tale. That’s the end of the tale, and who listened ...
- Not enough! Like, like, but not enough! Tell me more!

- Fine, fine. So what am I talking about? Ah, yes - in the film "Autumn Marathon" the actor Yevgeny Leonov said so deliciously: "We are sitting well." Indeed, we love this lesson - even at home, at work ...

The site of the American Heart Association reports [1] that since 1950 the number of “sedentary” types of work has increased by 83% (now it is 43% of all jobs in the USA) . That in 1960, about half of the US workforce was physically active, and now less than 20% of the total working population is engaged in such work. The rest of the countries, of course, are “catching up” ...

Even New Yorkers living in a "city that never sleeps" are sitting a lot. New York is one of the most “pedestrian” cities in the country. It provides many opportunities for physical activity. New Yorkers themselves are more likely to spend time training regularly than the average American. But even they sit much more than is considered acceptable.

According to a recent study [2] published by the American Center for Disease Control and Prevention (CDC), an average New Yorker spends sitting more than seven hours a day. On average, in New York they spend sitting:
  • people with higher incomes - 8.2 hours;
  • people with low incomes - 6.3 hours;
  • white - 7.8 hours;
  • African Americans - 7.4 hours;
  • Latin Americans - 5.4 hours;
  • Asian Americans - 7.9 hours;
  • people over 65 years old - 9 hours.

At the same time, the World Health Organization newsletter N ° 385, released in January 2015, reports [3] that it is harmful, and lack of physical activity is one of the ten leading risk factors for death in the world and one of the main risk factors for the development of noncommunicable diseases ( NCDs), such as cardiovascular disease, cancer, and diabetes (in Russia, NCDs account for 75% of all mortality).

According to a study by the American College of Cardiology [22], a sedentary lifestyle is clearly associated with increased calcification of the coronary arteries. This increases the risk of coronary heart disease, which is the most common type of heart disease and a leading cause of death. By analyzing heart scans of more than 2,000 adults living in Dallas, researchers found that every hour spent sitting was associated with a marked increase in coronary calcification.

In June 2015, the MedicalXpress website announced the completion of a study by the University of Kansas [4]. In this study, doctors concluded that the frequency of physical activity, rather than its intensity, is more important to maintain health.

“When people sit for a long period of time, their body stops producing an enzyme called lipoprotein lipase, which helps break down fat and use it as an energy source,” said Sarah Rosencrantz, assistant professor of nutrition at the university, at a briefing. “We know that sitting down for extended periods of time physiologically reduces insulin sensitivity and increases fat accumulation. These two facts are very strongly associated with the risk of chronic diseases in the long term. "

Emily Miley, assistant professor of kinesiology and director of the physical activity research lab at the same university, explained: “When it comes to sedentary work, frequent breaks are really important. People need to move more during the day. ” She recommends installing a screensaver on the computer, reminiscent of the need to get up and move. She also offers:
  • send documents to a remote printer;
  • go to the toilet on another floor;
  • visit office staff in person - instead of sending him an email;
  • park your car away from the work office.

The Canadian Cancer Society has spelled out reasons that increase the health risks posed by a sedentary lifestyle [5]:

“A growing body of evidence confirms the link between a sedentary lifestyle and an increased risk of cancer. Sitting for a long period of time can increase the risk of developing cancer, even in people who exercise regularly.

If you exercise for 30 minutes or more a day, but spend the rest of the day sitting, you may have an increased risk of developing cancer. The longer a person sits, the higher the risk. Studies show that sitting for long periods of time uniquely affects certain functions of the body:
  • the level of androgens in men and the level of estrogens in women increase, which is associated with the "hormonal types" of cancer (prostate cancer and breast cancer);
  • blood sugar levels rise, insulin levels and insulin resistance increase. Cancer cells use glucose for reproduction, and an increase in blood sugar can stimulate their growth;
  • Vitamin D levels are reduced, which may increase the risk of other cancers.

A sedentary lifestyle is also associated with an increased risk of colorectal cancer and cancer of the uterus (endometrium). ”


However, we spend most of the day at work, where we have to sit, and for quite some time. Researchers at the University of Iowa believe that the best way to get people moving at work is to change the environment for workers by installing leg simulators under each work desk. In their latest study [6], they installed compact bicycle exercise machines under the tables for employees of one of the Iowa City companies. Their study lasted 4 months. Three times a week, doctors sent their wards emails with recommendations and reminders on the use of simulators. Researchers connected monitors to the pedals of the simulators and tracked the time they were used. On average, this time was 50 minutes per day. At the end of the study, 70% of the participants decided to keep the simulators for themselves. The results, according to doctors,

Hammacher-Schlemmer [7] believes that their solution is better. It is an office desk with an elliptical trainer. According to the company, this design allows you to burn about 4000 calories per working week, although the advertisement does not say a word about how much time and effort you need to spend on it.

The table can be used, including standing. The price of the table is (total!) $ 8000.



There are other options.



Researchers who received a grant from the Minnesota Obesity Center and the Mayo Foundation (the Mayo Clinic in New York is one of the most advanced research and treatment centers in the United States) conducted a study on the effectiveness of computerized workstations based on modified treadmills.

The “Expected Effects” section of the study report [12] reports: “Work — typing, reading, telephone conversations, and even thinking — is an example of multitasking while walking. Walking and work tasks can complement or compete with each other. Walking is an obstacle for tasks that require constant posture and the use of hands for accurate performance (for example, for typing and using a computer mouse). On the other hand, walking complements complex cognitive tasks because it reduces stress, increases the size of the hippocampus and improves memory, and also increases alertness and concentration on cognitive tasks. Even before the start of the experiment, two-day testing of the results of various tasks on a computerized treadmill revealed

The results of a study conducted over the course of a year by 46 volunteers at a commercial company in Minnesota showed that both volunteer health indicators and the qualitative and quantitative indicators of their work improved significantly. Assessment of the qualitative and quantitative indicators of the work was carried out by researchers on the basis of data weekly received from the company's management. The level of satisfaction with the work of the volunteers themselves has also increased.

Wow! Indeed, when typing or processing graphics, you can stand a little. The only problem is the price and the size of such a workplace. Moreover, if in the USA, as the authors of the study report, employers are ready for such changes, then in Russia this is not to be expected. On the other hand, starting and stopping the treadmill when changing the type of work is additional trouble. Apparently, the version with a treadmill is still not for everyone ...

But, it seems, I found a good option. According to a study by the University of Queensland (Australia) published in July 2015 in the European Heart Journal [8], longer standing time (not sitting) can improve health outcomes.

Dr. Genevieve Chile, a senior research fellow at the university who led the study, said: “We found that an extra two hours a day, spent standing, resulted in a 2% decrease in average blood sugar, an 11% decrease in average triglycerides (fats) in the blood, a 6% decrease in total cholesterol and an increase of 0.06 mmol / L in the average level of “good” cholesterol. ”

A little earlier, in June 2015, the British Journal of Sports Medicine published [9] the first in the history of Great Britain "Guide", designed to reduce the health risks of office workers. It was developed by a group of international experts at the request of the Department of Public Health in England and the United Kingdom and contains similar recommendations:
  • 2 hours of daily standing and light activity (light walks) during the working day;
  • work with the use of adjustable tables for sitting-standing.

I remembered: indeed, there was such a publication on geektimes.ru [17] - about “tricky” work tables. However, a study by the University of Curtin (Australia) [11] showed that workers using such standing-seat tables sit during the day 78.5% of the working time, while for workers at ordinary tables this figure was 83.8% ( the difference was slightly more than 5%).

The lead author of this study, Professor Leon Streiker, said he was very surprised at the result. “I expected a bigger difference,” he says. “5% of the difference per day is small. In addition, it turned out that people tend not to use the adjustability of such furniture. We see that people with an adjustable table tend to find a pose that is comfortable and rarely change it. ”

Maybe you need to work while standing? Alas, it turned out to be a mistake too! In the doctoral dissertation I.A. Zolotukhin, head of the hospital surgery course, Russian National Research Medical University named after I.N. Pirogova and executive secretary of the Association of Phlebologists of Russia read: “If half a century ago, phlebologists actively discussed hereditary, endocrine, dishormonal theories of varicose veins, now experts recognize the leading role of lifestyle changes. Lack of exercise, work while standing or sitting most of the day leads to overload of the venous system, stagnation of the activity of the muscular-venous pump and, as a result, the development of pathological structural changes in the veins of the legs. Another risk factor is taking hormonal contraceptives. ”

Indeed, in the same British Guidebook on reducing the risks of office workers, the necessity of “eliminating prolonged static standing, which is no less harmful than sitting,” is noted.

But is it possible that varicose veins are not as scary as what they write about on the sites of the Canadian Cancer Society and the American Heart Association? Specify. It turns out that varicose veins are not only a cosmetic problem [13]. Mortality from deep vein thrombosis (DVT) and pulmonary embolism (PE) caused by chronic venous insufficiency and varicose veins in the EU is 2.5 times higher than the total mortality from road accidents, prostate cancer, breast cancer and AIDS. The same level of the problem occurs in the USA [14]. Moreover, if in 2005 more than 75% of the US population did not yet know anything about varicose veins, DVT and pulmonary embolism, then in 2008 the government was forced to officially recognize this as “the main public health problem” [15].

The presence of a direct connection between computer technology and problems with leg veins was discovered back in 2003. It was then that physicians coined the term “e-thrombosis” (“computer thrombosis”) [16]. In Russia, however, the term “computer varicose veins” is used for this. Probably because very few people know about TGV-TELA, and the Ministry of Health (like, by the way, the American CDC) does not want to scare the population with "numbers." However, a special resolution of the US Senate ensured the annual allocation of considerable sums for the conduct of “months of protection against TGV-TELA”. At this time, the problem is discussed even on the most popular TV shows. Here in Russia, even the 1st World Thrombosis Day (held in October 2014 and dedicated specifically to TGV-TELA) was almost like a secret gathering. At the only event of the day (teleconference), only professionals were registered.

- Well, you have fairy tales! This is some kind of "horror", and not a bedtime story! That's it, I start to use the computer only lying down!
- Take your time - listen further to what clever people say.

I, too, felt that there was only one way out - to work lying down. The load on the veins is reduced: the pressure in the veins at the foot level of the lying only 5 mm Hg, and the seated one - 50-60 mm Hg (in the standing position - 90 or more). Feel the difference? But it turned out that "horseradish radish is not sweeter." With varicose veins, perhaps this will give something. Although this is doubtful. Indeed, varicose veins are caused, first of all, by the degradation of veins due to their poor nutrition and stagnation of the (toxic) decay products of the cells of our constantly renewed organism. And then, the effect of high pressure is manifested.

Blood clots in the veins also occur due to "venous stasis" or, translated into Russian, due to a decrease in blood flow velocity (the same stagnation of blood). And it doesn’t matter whether you are sitting or lying - it does not insure against blood clots. Moreover, motor activity is not added. Another catch: lying down dramatically increases the risk of problems with the spine. More precisely, with the cervical spine. This is evidenced by the results obtained in a study conducted by the University of Washington [18].

Under the direction of Professor Kenneth Hansray, head of surgery at the New York Spine Clinic, the researchers found that the load on the cervical vertebrae increases with an increase in the degree of head tilt:
  • a slope of 60 degrees increases the load by 24 kg;
  • a 45-degree tilt increases the load by 22 kg;
  • a slope of 30 degrees increases the load by 18 kg;
  • a 15 degree tilt increases the load by 12kg.

"The loss of the natural curvature of the cervical spine leads to an increase in the load on the neck," they report. “These loads can lead to premature wear, tearing, degeneration, and possibly surgery.” A similar pose and risks correspond to the prevailing way of using tablet computers and laptops. The

researchers concluded: “While it is almost impossible to avoid using technologies that cause these problems, people should make every effort to look at their smartphones and tablets in the neutral position of the spine and avoid spending many hours daily in a bowed position laptops. "

The results of the study link a poor working posture to a number of health problems, including back pain, weight gain, constipation, heartburn, and migraines. Experts say that sitting with a “straight neck” allows blood and oxygen to flow freely throughout the body, and promotes better digestion. It also contributes to the production of endorphin and the reduction of the stress hormone cortisol.

Researchers say that 80% of all headaches are associated with neck muscle tension and are aggravated by poor posture. Up to 40% of people suffer from headaches at least once a week, and 67% - about once a month. These types of headaches usually last from 30 minutes to two days.

- So what? Break the computer and go into the wipers?
- Why to the wipers?

Remember, at the beginning of my story, I mentioned leg simulators. This is the same “physical activity” plus the exclusion of “venous stasis” (blood stasis). Do you know the beloved "heart academic" - Leo Antonovich Bokeria? So, he is the chief specialist of the Ministry of Health of the Russian Federation in this area and back in 2013 approved the “Russian clinical recommendations for the diagnosis and treatment of chronic venous diseases” developed by a group of 77 Russian and foreign experts of the Association of Russian Phlebologists [19]. This document clearly states that with a long stay in a sitting position for prevention and rehabilitation, you need to use a foot simulator located directly under the office table. In fairness, it should be noted that the first to invent this "recipe" at the Medical Institute of the Federal Aviation Administration of the United States.

Once, a person must decide and begin to make conscious efforts to stay healthy. This is called "personal hygiene" (for example, once people did not brush their teeth - now this problem, in general, has been solved). But, one day to think about health and start moving is half the battle, and even less. The question is how not to break loose and not to drop everything halfway, or even at the very beginning. Hence the sales boom of various fitness trackers. True, there’s a small hitch with them: in order to start working, you need to get up and start moving. Not every employer (and even co-workers) will like it if you interrupt your work a couple of times an hour for 3-4 minutes of exercise or walking. In addition, fitness trackers require frequent recharging and regular synchronization with the computer. That is, they themselves require a "piece of your life." Geektime. ru even reported [21] that fitness gadgets do not take root well. More than half of those who bought them no longer use them. Every third throws a gadget in less than six months. In this sense, a personal simulator under the desktop is probably better.

Trainers today - a dime a dozen - choose any. True, not everyone can be put under the desktop (knees may not fit). But, there is a special (very compact), it is designed specifically for this use. Another plus of it is that the simulator is combined with the leg activity tracker in a sitting position (I don’t know any analogues). It does not require synchronization with a computer; a set of batteries lasts for almost a year. Fine.

Remember computer treadmills? There, even before the start of their research, doctors discuss the problem of multitasking. Multitasking is, indeed, a serious problem (it was also discussed at geektimes.ru [20]). The effectiveness of prevention "rests" on how organically it is possible to "fit" it into workdays. And here the simulator tracker helps in full force. He “undertakes” the organization of prevention, excluding the appearance of another task that the user would have to “solve” if he used a conventional sports simulator. In my opinion, this is a perfectly acceptable solution. By the way, one of the leading figures in Russian phlebology, Professor B.N. Zhukov, praised him positively.

- Good night!

Materials used:

1.www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/The-Price-of-Inactivity_UCM_307974_Article.jsp
2. medicalxpress.com/news/2015-06-amount-yorkers-healthy.html
3. www.who.int/ mediacentre / factsheets / fs385 / en
4. medicalxpress.com/news/2015-06-experts-big-health.html
5. www.cancer.ca/en/cancer-information/cancer-101/what-is-a- risk-factor / sedentary-behavior /? region = bc
6. medicalxpress.com/news/2015-08-healthy.html
7. medicalxpress.com/news/2011-06-hammacher-schlemmer-elliptical-machine-office.html
8. medicalxpress.com/news/2015-07-heart-health-waistline.html
9. Modern principles of diagnosis and surgical treatment of varicose veins of the lower extremities. Thesis medical-diss.com/docreader/21508/d#?page=7
10. medicalxpress.com/news/2015-06-hours-daily.html
11. medicalxpress.com/news/2013-08-desks-offset-idle -worker-behaviour.html
12. journals.plos.org/plosone/article?id=10.1371/journal.pone.0088620
13. www.thrombosisadviser.com/en/vte-prevention/the-need-for-prevention
14. abstracts.hematologylibrary.org/cgi/content/abstract/106/11/910?maxtoshow=&HITS=10&hits
15. www.ptv.okis.ru/file/ptv/CTA.pdf
16.www.thrombosis-charity.org.uk/admin/resources/1363604017-reducing-the-risk-of-e-thrombosis-crystalmark-feb-2013.pdf
17. geektimes.ru/post/250226
18. cbsminnesota.files. wordpress.com/2014/11/spine-study.pdf
19. www.mediasphera.ru/journals/flebo/Flebologia_2013_02_v2.pdf
20. geektimes.ru/company/asus/blog/259474
21. geektimes.ru/company/madrobots / blog / 241272 /? utm_campaign = email_digest & utm_source = email_geektimes & utm_medium = email_week_20141113 & utm_content = link2post
22. www.acc.org/about-acc/press-releases/2015/03/05/16/19/study-bolsters-link-between -disease-excessive-sitting? w_nav = S

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