"Every
day, I sit at my desk and am busy for most of the day. When I stand up, I
always feel my legs are numb and my head is heavy." This is a common
complaint heard from office workers in the outpatient department.
Shu Yue, director of the Chengmei Cardiac Rehabilitation Department in Hainan, stated that prolonged sitting is no longer just a simple issue of "back pain and soreness", but a latent "cardiovascular killer" lurking around us. Especially for office workers who sit for long periods every day, it is crucial to implement immediate activity interventions.
Sitting for 1 hour increases cardiovascular burden by one level
"Many people mistakenly believe that only smoking and high blood pressure can damage the heart, but they overlook the 'invisible threat' of prolonged sitting," Shu Yue explained. When the human body is at rest, the blood circulation speed decreases by more than 50%, and the venous blood return in the lower limbs is obstructed. This not only easily leads to thrombosis but also reduces the efficiency of the heart's blood pumping. If this situation persists for a long time, the elasticity of blood vessels will gradually deteriorate, and blood lipids are more likely to deposit on the vascular wall, thereby increasing the risk of diseases such as coronary heart disease and myocardial infarction.
Clinical data shows that compared with those who sit for less than 2 hours a day, those who sit for more than 6 hours a day have a 26.7% increased risk of developing 12 chronic diseases, including ischemic heart disease, diabetes, chronic obstructive pulmonary disease, asthma, and chronic kidney disease.
Shu Yue emphasized: "Even if you exercise regularly after work, it cannot fully offset the harm caused by prolonged sitting during the day. The key to cardiovascular protection lies in breaking the continuous sedentary state. Getting up and moving for 5-10 minutes every hour is the simplest 'heart-protecting prescription'."
You can do it right next to your workstation with these 3 sets of simple exercises to protect your heart
Addressing the pain points of office workers, who often "lack time and space," Shu Yue recommends a set of heart-protecting exercises that balance convenience and effectiveness. These exercises can be broken down into smaller segments to be completed throughout the day, and as long as the total amount meets the required standard, they can effectively activate blood circulation. She emphasizes, "These exercises do not require complex equipment, and some can even be done with the help of the office environment. The key is to persist."
1. 300 shoulder circles: dredge the "vascular channels" of the shoulders and neck
"The shoulder and neck are the 'gateways' for blood circulation in the upper body, and prolonged sitting can easily lead to stiffness and blockage in this area." Shu Yue suggested completing 300 shoulder circles in 5 sets, with 60 circles in each set. When performing the exercise, keep your feet shoulder-width apart, relax your shoulders naturally, and coordinate with your breathing. Then, rotate your shoulders backward 60 times, focusing on the area around the scapula. She reminded, "When rotating your shoulders, keep the range of motion moderate and avoid shrugging your shoulders. Take a minute between each set, which can effectively improve blood supply to the shoulder and neck and reduce dizziness and fatigue caused by poor circulation."
2. 300 tiptoe steps: "pumping blood and providing assistance" to the lower limbs
As the easiest heart-protecting exercise to perform, tiptoeing can directly activate the "muscle pump" in the calf. Shu Yue suggests performing 300 tiptoe raises in 5 sets, with 60 raises in each set. When standing, keep your feet shoulder-width apart, slowly raise your tiptoes to the highest point, pause for 1 second, and then slowly lower them. When landing, touch the ground lightly with the ball of your foot. "The movement should be at a constant speed to avoid instability caused by excessive speed," she adds. "Doing a few sets after sitting for a long time can quickly promote venous blood return in the lower limbs, reduce the risk of thrombosis, and effectively 'reduce the burden' on the heart."
3. 120 elastic bands + 150 wall push-ups + 300 dumbbells: Strengthen muscle groups to protect the heart
Shu Yue recommends combining these three exercises to fully exercise the upper limbs and core muscle groups.
120 elastic bands can be divided into 4 groups, with 30 bands in each group. Place the elastic bands on both hands with palms facing each other, slowly stretch them to the limit on both sides, and then retract them to exercise the shoulder and back muscles. 150 wall push-ups can be divided into 5 groups. Support the wall with both hands at shoulder height, lean forward slowly, bend your arms, tighten your core, and use the wall for support to reduce difficulty. 300 dumbbells (it is recommended to choose lightweight ones weighing 1-2 kilograms) can be divided into 10 groups. Hold the dumbbells with both hands naturally hanging down, slowly bend your elbows, lift them to your chest, and then put them down. "After muscle strength is enhanced, it can assist the heart in pumping blood," she reminded. "The elastic bands and dumbbells can be placed next to your workstation. Take a 2-minute break between each group, and focus on standard movements rather than speed."
Develop "micro-habits" and integrate exercise into work
"Protecting your heart doesn't require a complicated plan; the key lies in cultivating the awareness of 'instant activity'." Shu Yue offers practical advice: set up an "activity reminder" on your phone or computer to force yourself to get up every hour; stand up and move around when answering a phone call, take a walk around the office when printing documents; don't sit down immediately after lunch, squat quietly against the wall for 15 minutes.
Director Shu Yue reminds us that cardiovascular health lies in every small detail. For office workers, there is no need to specially go to the gym. Making use of fragmented time and keeping the body 'active' is the most effective way to combat the harm of prolonged sitting. From now on, get up and move every hour to reduce the burden on the heart
Expert Introduction
Shu Yue, Deputy Chief Physician
Director of Cardiac Rehabilitation Department
Hainan Free Trade Port E-type Talents
Medical expertise:
Skilled in conventional treatment and cardiac rehabilitation therapy for cardiovascular diseases and critically ill patients; exercise therapy and exercise healthcare for hypertension, hyperglycemia, hyperlipidemia, and heart disease; chronic disease management, cardiorespiratory endurance assessment, and physical training.