糖尿病|男人女人都爱的这个姿势，竟然是健康杀手( 二 ) 糖尿病

而久坐会导致这些激素减少，影响正常骨质生成[9] 。

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久坐，有可能增加癌症的风险。
久坐还有可能会破坏细胞正常生长、诱导慢性炎症、引起抑癌基因的丢失[10] 。

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久坐，使全因死亡（所有死因的死亡率）风险增加49％[8] 。
研究者发现，
跟每天坐4小时以下的人相比，
每天坐8-11小时的人在未来三年的死亡风险增加15%，
每天久坐超过11小时的人死亡风险则增加40%[11] 。

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（1）坐着的时候，多动动腿，伸伸腿、动动脚，都比一动不动好。
（2）尽可能避免久坐，坐下30分钟后站起来动一动；只要稍微站一会儿，都会不一样。

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（3）每天进行2小时以上轻强度活动（即站立和轻步行）。

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（4）鼓励成年人每周进行≥150分钟的中度到剧烈的体育锻炼（比如跳广场舞、打羽毛球、跑步、健身）。

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审稿专家：
陈源源| 北京大学人民医院心内科主任医师
杨渝平| 北京大学第三医院运动医学科副主任医师
参考文献
[1]E. StrandenDynamic leg volume changes when sitting in a locked and free floating tilt office chair. Ergonomics, 43 (2000), pp. 421-433.
[2]Roelofs, A.; Straker, L. The experience of musculoskeletal discomfort amongst bank tellers who just sit, just stand or sit and stand at work. Ergon. SA 2002, 14, 11–29.
[3]Waongenngarm P, van der Beek AJ, Akkarakittichoke N, Janwantanakul P. Perceived musculoskeletal discomfort and its association with postural shifts during 4-h prolonged sitting in office workers. Applied Ergonomics. 2020;89. doi:10.1016/j.apergo.2020.103225.
[4]Baker R, Coenen P, Howie E, Williamson A, Straker L. The Short Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office Computer Work. Int J Environ Res Public Health. 2018;15(8):1678. Published 2018 Aug 7. doi:10.3390/ijerph15081678.
[5]Morl F., Bradl I. Lumbar posture and muscular activity while sitting during office work. J. Electromyogr. Kinesiol. 2013;23:362–368. doi: 10.1016/j.jelekin.2012.10.002.
[6]R.M. Restaino, S.W. Holwerda, D.P. Credeur, P.J. Fadel, J. PadillaImpact of prolonged sitting on lower and upper limb micro- and macrovascular dilator function. Exp. Physiol., 100 (2015), pp. 829-838.
[7]Wheeler MJ, Dunstan DW, Smith B, et al. Morning exercise mitigates the impact of prolonged sitting on cerebral blood flow in older adults. J Appl Physiol (1985). 2019;126(4):1049-1055. doi:10.1152/japplphysiol.00001.2019.
[8]Wilmot, E.G., Edwardson, C.L., Achana, F.A. et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia 55, 2895–2905 (2012).
[9]Pines A. Sedentary women: sit less, live more! Climacteric. 2015;18(6):770-772. doi:10.3109/13697137.2015.1038512.
[10]BiswasA, OhPI, FaulknerGE et al. (2015) Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Ann Intern Med ; 162: 123–32.