Many believe that "life is in motion," while others argue that "life is in rest."
However, recent studies have shown that prolonged sitting in adolescents can lead to an enlarged heart.
A study involving 530 teenagers found that those who sat for an average of nearly 8 hours a day and engaged in only 49 minutes of moderate-intensity exercise had a larger left ventricular mass.
Although high-intensity exercise is also associated with increased heart mass, the impact of sitting is more significant and is independent of the adolescents' weight.
This finding further emphasizes the negative impact of a sedentary lifestyle on heart health. In adults, for every 5g/m^2 increase in heart mass, the risk of cardiovascular disease and death increases by 7% to 20%.
The Perils of Sitting Still
In a culture where sitting is increasingly common, a sedentary lifestyle has become the root of numerous health issues.
Long periods of inactivity not only raise the risk of cardiovascular disease, obesity, and cancer but also have far-reaching effects.
The negative impacts of sitting extend to mental health, with prolonged sedentary behavior leading to increased rates of mood disorders such as depression, anxiety, and depression. From a kinesiological perspective, long periods of sitting result in reduced muscle activity and a decrease in metabolic rate.
This means not only a lower efficiency in burning calories but also unstable blood sugar levels, increasing the risk of type 2 diabetes.
Furthermore, prolonged sitting can affect overall blood circulation, exacerbate varicose veins, and potentially lead to deep vein thrombosis. From a nutritional standpoint, a sedentary lifestyle reduces the body's demand for nutrients from food, leading to an imbalanced diet. Sedentary individuals often prefer high-sugar, high-fat foods to meet short-term energy needs, which over time, not only leads to weight gain but also increases the risk of cardiovascular diseases.
Therefore, breaking away from a sedentary lifestyle and arranging regular physical activity is one of the necessary measures to improve the quality of life and extend life expectancy. Whether it's taking short standing breaks or engaging in suitable daily exercise, both are crucial in guarding against the hazards of prolonged sitting.
The Importance of Staying Active
The significance of maintaining activity goes far beyond physical health. In fact, it plays an indispensable role in promoting overall well-being. It is evident that regular physical activity can enhance heart function, promote blood circulation, and strengthen the health of muscles and bones.
But the benefits go beyond that, with deeper advantages in mental health and emotional management. Physical activity can significantly reduce stress levels.
During activities such as running, swimming, and cycling, the body produces a chemical called "endorphins," which can alleviate stress and provide a sense of pleasure.
In other words, exercise is not just physical training but also an effective emotional regulation tool. Regular engagement in sports can improve sleep quality.
Good sleep is crucial for mental health, helping to alleviate anxiety and symptoms of depression. Exercise can vent the tension of the day, making it easier for the body to enter a deep sleep state at night. Moreover, active participation in sports activities can strengthen social connections.
Joining running groups, fitness clubs, and other activities not only increases motivation to exercise but also provides opportunities to make like-minded friends, reinforcing the social support network. A strong social network can provide emotional support, alleviate the pressures of life, and thus improve mental health and overall well-being.
The Benefits of Running
A recent study published in the "British Journal of Sports Medicine" provides a scientific answer. The results are enlightening, showing that running, regardless of speed, can significantly improve health and reduce the risk of premature death.
Running is a simple and efficient full-body exercise, used by humans in ancient times for hunting and migration, and in modern society, it is highly regarded as an important means to maintain health and improve the quality of life.
Through numerous studies, we have found that even slight running activities can significantly improve human health status and effectively reduce the risk of early death.
- Improves Cardiovascular Health: Running enhances heart function and cardiorespiratory endurance. Regular running can help lower blood pressure, improve blood circulation, and prevent the onset of cardiovascular diseases.
- Increases Metabolic Rate: Running can increase the body's basal metabolic rate, promote fat burning, assist in weight loss and maintaining an ideal body weight, and combat obesity.
- Strengthens the Immune System: Regular runners have an enhanced ability to fight viruses and infections, which helps improve the body's resistance to disease and reduces the chances of falling ill.
- Promotes Mental Health: Running not only benefits physical health but also has a positive impact on mental health. The release of endorphins during running can relieve stress and suppress depressive emotions. Although running is simple, the health benefits it brings are multifaceted. Light running, as gentle as the wind, can quietly change our physiological and psychological state, just as the wind shapes the dunes. Therefore, for health or to improve the quality of life, find your pace and start running.
Considering Individual Circumstances
When choosing a form of exercise and developing a training plan, it is crucial to consider individual circumstances. There are differences among people in terms of age, health status, fitness levels, sports backgrounds, and lifestyle habits, which means that the needs and adaptability to exercise also vary.
For example, young people may prefer high-intensity running or ball games, while older individuals may be more suited to lower-impact activities such as swimming, cycling, or brisk walking.
Regarding the control of exercise volume, the World Health Organization recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of high-intensity aerobic exercise, along with muscle-strengthening activities on two days.
However, for those who are just starting to exercise or have specific health issues, starting with a moderate and gradual approach is key, which may require adjusting the intensity and duration of exercise based on the advice of a doctor or expert. Although some advocate "life is in rest," more scientific evidence suggests that "life is in motion" is not unfounded. Whether it's for physical or mental health, exercise is an essential component of maintaining health. Get moving, make health an indispensable part of life.
