The root of modern disease isn’t lack of exercise or poor eating...
Fernando Cao@thefernandocz
44 views
Apr 12, 2024
~3 min read
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The root of modern disease isn’t lack of exercise or poor eating habits.
It’s sitting too much.
If you sit more than 6 hours a day, please read this:
It’s sitting too much.
If you sit more than 6 hours a day, please read this:
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Sitting is a silent killer, even if you hit the gym regularly.
As soon as you sit, the electrical activity in your muscles drops significantly.
Your calorie burn rate plummets to 1 cal/min.
You're literally shutting down at the metabolic level.
@AsapSCIENCE says it well:
As soon as you sit, the electrical activity in your muscles drops significantly.
Your calorie burn rate plummets to 1 cal/min.
You're literally shutting down at the metabolic level.
@AsapSCIENCE says it well:
0:22
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Just 3 hours of sitting causes a 50% drop in artery dilation. Blood flow decreases.
24 hours in a chair? Insulin loses 40% of its ability to uptake glucose.
Hello, Type 2 diabetes risk.
And it only gets worse from here:
24 hours in a chair? Insulin loses 40% of its ability to uptake glucose.
Hello, Type 2 diabetes risk.
And it only gets worse from here:
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After 2 weeks of 6+ hours sitting per day:
• LDL (bad) cholesterol rises
• Fat-burning enzymes plunge
• Muscles start breaking down
Even with a workout routine, the deterioration restarts the minute you stop moving.
Exercise doesn't undo the damage of sitting.
• LDL (bad) cholesterol rises
• Fat-burning enzymes plunge
• Muscles start breaking down
Even with a workout routine, the deterioration restarts the minute you stop moving.
Exercise doesn't undo the damage of sitting.
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A year later, the compounded effects are scary:
• Women can lose 1% bone mass annually
• Brain function slows as blood & oxygen flow is reduced
• Mood-enhancing hormones aren't pumped
When you don't move, every system suffers.
• Women can lose 1% bone mass annually
• Brain function slows as blood & oxygen flow is reduced
• Mood-enhancing hormones aren't pumped
When you don't move, every system suffers.
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The truly frightening part?
10-20 years of 6 hours sitting daily can steal 7 quality-adjusted life years. That means:
• 64% higher risk of dying from heart disease
• 30% increased risk of prostate/breast cancer
All from a seemingly harmless habit.
10-20 years of 6 hours sitting daily can steal 7 quality-adjusted life years. That means:
• 64% higher risk of dying from heart disease
• 30% increased risk of prostate/breast cancer
All from a seemingly harmless habit.
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Our bodies are built for motion:
• 360+ joints
• ~700 skeletal muscles
• Unique structures to stand against gravity
• Blood that depends on movement
• Elastic skin that molds to motion
Every inch is ready to move. What happens when you don't:
• 360+ joints
• ~700 skeletal muscles
• Unique structures to stand against gravity
• Blood that depends on movement
• Elastic skin that molds to motion
Every inch is ready to move. What happens when you don't:
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Let's start with your spine. Sitting often means hunching, which:
• Strains muscles
• Overworks ligaments & joints
• Causes disc wear & tear
That compressed posture also shrinks lung space. Less oxygen reaches your blood.
Your whole body is compromised.
• Strains muscles
• Overworks ligaments & joints
• Causes disc wear & tear
That compressed posture also shrinks lung space. Less oxygen reaches your blood.
Your whole body is compromised.
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Have you felt limbs go numb while sitting? That's because the very act of sitting compresses delicate tissues:
• Nerves
• Arteries
• Veins
Blocked nerves = numbness. Reduced blood flow = swelling. Sitting squashes you from the inside.
• Nerves
• Arteries
• Veins
Blocked nerves = numbness. Reduced blood flow = swelling. Sitting squashes you from the inside.
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What about fat-burning?
Sitting deactivates lipoprotein lipase, an enzyme that breaks down blood fats.
When you sit, you miss out on this critical aspect of fat loss.
You're not burning nearly as well as when you move.
Sitting deactivates lipoprotein lipase, an enzyme that breaks down blood fats.
When you sit, you miss out on this critical aspect of fat loss.
You're not burning nearly as well as when you move.
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Your brain suffers too. Lengthy sitting ironically counters the mental benefits you seek by taking a seat.
• Reduced blood flow
• Less oxygen from lungs
Both are needed to stay alert. Without them, concentration dips as brain activity slows.
• Reduced blood flow
• Less oxygen from lungs
Both are needed to stay alert. Without them, concentration dips as brain activity slows.
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The solution isn't cross-training. Even the fittest gym-goers are at risk. To combat sitting's dangers:
1. Stand up every 30 mins
2. Sit straight, no hunching
3. Take walking breaks
4. Aim for <3 hrs sitting daily
You must weave motion into your entire day.
1. Stand up every 30 mins
2. Sit straight, no hunching
3. Take walking breaks
4. Aim for <3 hrs sitting daily
You must weave motion into your entire day.
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Sitting is a lethal activity. Commit to moving more *throughout* the day, not just during dedicated exercise.
Stand up for your health - your body will thank you.
Motion is lotion, movement is medicine. Get up & get going.
Stand up for your health - your body will thank you.
Motion is lotion, movement is medicine. Get up & get going.
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Creators whose insights made this thread possible: @IdanKirshner, @AsapSCIENCE, @TED_ED
