你醒著的時間竟然有71%都坐著! (by 姚斯元物理治療師)
好痛痛經常告訴大家不要久坐,每隔一個小時要離開位子動一動。那有沒有什麼更實際的科學研究能夠證明這樣真的比較好嗎?答案是有的!
有一個研究小組研究了一個人一週之內是如何久坐的 (見底部文獻),他們在人的髖部上放一個震動的計數器,計算一個人清醒的時間到底坐了多久。他們的做法是當計數器每分鐘震動少於100次就算是坐著,雖然這個方法仍有些爭議,但不失為是一個好方向。
然後他們獲得了以下的圖表:
我們可以看到藍色的部分佔了71%醒著的時間,這些時間你都是坐著的!而中等強度運動只佔了約25%,而高強度運動只有半小時(4%)。
這個資料是取自 Jane Kent-Braun 的一個資料,雖然不代表每個人,但至少他平均每天還有半小時的高強度運動,而你回想過去一週,你運動了多久呢?是否你的狀況更慘烈呢?
記不記得我們之前說久坐之後,跑去健身房運動一小時並無法抵銷久坐帶來的壞處。反而透過「中斷」久坐的時間,可以為身體帶來改變。我們來看看這邊研究文獻得到的結果:
這個研究是統計了168位,平均年齡53.4歲的肥胖、糖尿病族群,將他們依照不同的久坐時間分成相同人數的四個組別。可以看到越長中斷久坐的人平均腰圍是越小的,而腰圍則和很多健康指標有關係。
如果你常常中斷久坐,每半個小時、每一個小時就起來動一動,有機會可以讓你的腰圍瘦下來!腰圍瘦下來你就可以買更多好看的衣服,也可以變更帥。你越帥正妹同事就越喜歡你,正妹同事越喜歡你就越願意幫你一點小忙,越幫你一點小忙你工作就越順利,工作越順利上司和老闆就越喜歡你,越喜歡你就給你加薪,給你加薪你就能買車買房和正妹同事共組家庭…..不,你還是買不起房子,抱歉。
所以好痛痛非常鼓勵大家新年的時候,打麻將每一局沒胡的人都深蹲五下,如果有人放槍他就蹲兩倍。平常辦公室可以互相提醒每半小時就換個姿勢,例如站著工作,或是去裝個水、上個廁所。這些都是很有幫助的。
祝大家有個健康愉快的新的一年!
合作撰寫:
好痛痛的運動傷害書籍,集結 2 位醫師、6 位物理治療師、2 位運動教練一起教你如何預防/處理運動傷害 (博客來連結) (誠品連結)
參考文獻:
Too Much Sitting: The Population-Health Science of Sedentary Behavior
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/
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