Many clinicians have observed that numerous diseases are increasingly affecting younger individuals, with extreme cases such as myocardial infarction and stroke occurring in those just over twenty, and cervical spondylosis appearing in teenagers. The root cause lies in unhealthy lifestyles. A significant number of young people are content with a "homebody" existence, moving only between home and school daily, spending long hours sitting while studying or working, or engaging in online chatting and gaming. Experts point out that this lifestyle impedes the smooth flow of qi and blood in the body, slows metabolism, and leads to various diseases arriving prematurely.
Fat Accumulation: A Hidden Threat
Many couch potatoes and homebodies struggle with obesity. They often eat irregularly, relying on convenience foods or fast food, while leading sedentary lifestyles. The excess fats and starches they consume are converted into fat and stored in the body, leading to weight gain.Prolonged obesity gradually causes significant lipid buildup on the inner walls of major and minor arteries. This impairs blood supply to tissues throughout the body, accelerating the onset of various diseases and creating a vicious cycle. Bao Yuqian, Executive Deputy Director of the Endocrinology Department at Shanghai Sixth People's Hospital, emphasizes that obesity is both an independent disease and a major risk factor for other conditions, such as diabetes.For every additional kilogram of body weight, the risk of developing diabetes increases by at least 5%. Obese individuals face a threefold higher risk of type 2 diabetes compared to those of normal weight, with approximately 50% of obese people eventually developing the condition. Eighty percent of type 2 diabetes patients are overweight at diagnosis. Obesity can shorten the life expectancy of type 2 diabetes patients by up to 8 years.
A decade-long study from Harvard School of Public Health highlights that reducing sedentary behavior is crucial for preventing and managing Type 2 diabetes. Prolonged inactivity combined with excessive nutrition inevitably leads to metabolic disorders over time, triggering diseases like diabetes.
Bao recommends that couch potatoes should minimize consumption of high-calorie foods like cola and hamburgers, which they often prefer.Physical exercise accelerates carbohydrate and lipid metabolism. Aim for at least five days per week of aerobic exercise lasting 40 minutes or more. Constipation and Hemorrhoids: Constant Companions Liu Yue, a 27-year-old designer, is famously known as a "homebody" among his friends. Except for work-related outings, he rarely leaves home, preferring to stay cozy indoors watching DVDs, playing video games, chatting, and listening to music...Lately, however, he's been feeling down because a small lump has appeared near his anus, causing severe swelling and occasional bleeding during bowel movements.Over time, she developed constipation. Two months ago, after a bowel movement, she felt a tearing pain in her anus. Since then, every bowel movement has been extremely painful.Compared to men, women experience constipation more frequently. This is partly due to women's naturally weaker abdominal muscles, which provide less force for pushing stool out. Additionally, a diet low in fiber and small meal portions, coupled with less physical activity, also contribute to higher rates of constipation among women. Chronic constipation can lead to hemorrhoids, and prolonged sitting is also an independent risk factor for developing hemorrhoids.Prolonged sitting slows blood circulation, impeding venous return and causing rectal and anal veins to dilate. Blood pooling leads to localized varicose veins, potentially developing into hemorrhoids.Regular physical exercise such as jogging or practicing Tai Chi is also beneficial. Additionally, performing Kegel exercises during free time is recommended. Kegel exercises improve local blood circulation and enhance anal sphincter function. During inhalation, contract the anal muscles inward and upward, tightening the anus. Relax during exhalation.Perform 50 repetitions per session (approximately 3 minutes), 1-2 times daily. Regularly massaging the perianal area with a warm towel to stimulate blood flow is also beneficial. Thrombosis Leading to Infarction Earlier this year, a young woman in her early twenties suffered a sudden cerebral infarction, resulting in hemiplegia. Her family and friends were deeply distressed.Such a young age for a stroke was linked not only to Xiaoc's obesity but also her sedentary lifestyle. Homebodies, relying on youth, often neglect health. Yet prolonged sitting slows blood circulation, harming heart, lung, spleen, and stomach function. Over time, this damages major organs.
For the heart, prolonged sitting reduces blood circulation and decreases the body's demand for cardiac output. Over time, this slows circulation, leading to diminished cardiac function, myocardial atrophy, and increased susceptibility to cardiovascular diseases like atherosclerosis, hypertension, and coronary heart disease. The incidence of coronary heart disease among sedentary individuals averages 12%, compared to just 3% among those who exercise regularly or engage in physical labor.
Reduced blood flow from prolonged sitting impairs cerebral oxygenation, causing mental fatigue and brain damage. This manifests as physical exhaustion, lethargy, and frequent yawning. Sudden standing may trigger dizziness and blurred vision.
Prolonged gaming, internet use, reading, or other sedentary activities increase blood viscosity and slow blood flow, promoting thrombus formation. Thrombi detaching from deep vein walls can travel systemically. Large emboli may lodge in pulmonary arteries, causing pulmonary embolism.Symptoms may include hemoptysis (coughing up blood), chest pain, shortness of breath, dyspnea, and cyanosis. Severe cases can lead to rapid death. If the clot lodges in the heart's blood vessels, it causes a heart attack; if it reaches the brain, it can result in a stroke.
Cardiologists and pulmonologists jointly recommend standing up and moving around every one to two hours of sitting. It's also beneficial to set aside time daily for calisthenics.The immediate heart rate during each segment of radio calisthenics typically ranges between 100-120 beats per minute, providing optimal cardiac exercise intensity. The maximum heart rate during the full routine can reach 140 beats per minute, delivering moderate-intensity physical stimulation that boosts metabolism, enhances organ function, and increases blood flow to the limbs.
Shoulder, Neck, and Lower Back Pain, Muscle Soreness
Orthopedic conditions like cervical spondylosis and lumbar disc disease are increasingly affecting younger individuals, shifting from the 40s and 50s to the 20s and 30s. Clinics now even see patients in their early teens.The "couch potato" generation, characterized by prolonged sitting and minimal physical activity, is particularly vulnerable. Some children spend up to 14 hours a day seated at their desks reading, remaining virtually motionless except for meals and bathroom breaks.
While prolonged sitting may feel comfortable, it's far from beneficial for health. Prolonged inactivity invites illness. Reduced muscle activity leads to decreased blood flow and oxygen supply, causing muscle weakness, atrophy, and even deterioration. Joint synovial fluid significantly diminishes, drying out joints and increasing susceptibility to bone and joint disorders.
Those who work long hours hunched over desks subject their cervical spine to prolonged flexion, placing maximum stress on the fifth and sixth cervical vertebrae. Neck muscles remain tense, with the posterior neck muscles and ligaments most susceptible to strain and overuse, ultimately leading to cervical spondylosis.
Zhan Hongsheng, Director of the Orthopedic Research Institute at Shanghai University of Traditional Chinese Medicine, points out that when sitting,