Sedentary is more harmful than smoking. According to Taiwan’s “Healthy” magazine, smoking a cigarette will compromise the lifespan of about 11 minutes. According to a study conducted by the University of Queensland, Australia, the duration of a sedentary hour is approximately equal to smoking two cigarettes, that is, shortening the life span by 22 minutes.

Sometimes lying on the sofa, I feel very relaxed, but I do not know, when the lumbar spine is bent, the pressure is more likely to cause lower back pain, even in severe cases can lead to intervertebral disc herniation. Liu Canhong, Director of the Department of Rehabilitation and Medicine at the Taiwan Department of Lishui Hospital, suggested that people keep in mind the "four power is less than two" principle, that is, the time spent sitting and watching TV, playing computers, mobile phones and tablet computers should be less than 2 hours a day.

Chen Chen-fu, a physiotherapist at Chang Gung Memorial Hospital in Linkou, Taiwan, suggests that you can also use exercises to change your posture. For example, you need to stretch your torso when you play badminton, and you can correct the posture of hunched over. Swimming is also a good sport against sedentary. When swimming, the body maintains the level, the pressure on the spine is low, and the back muscles that are not often used during sedentary exercise can also be exercised.

In addition, you can try the following six exercises after work every day to help ease sedentary discomfort:

1. Sit upright, put your hands together in front of your chest, relax after 5 seconds, and do it at least 4 times to exercise your pectoral muscles.

2. Sitting in a hard, backed chair, narrow the abdomen, lift one leg until the leg becomes acid and change another, and you can exercise the quadriceps of the thigh that rarely moves.

3. Back against the wall, the back of the heel punches away from the wall. The scapula is clamped backwards. The chin is received. The abdominal muscles are forced back. As far as possible, there is no gap between the waist and the wall. It can stretch the chest and relax the tight shoulders. It can also increase. The difficulty is to sit down on the thighs and slowly rub the wall up and down so that you can exercise the quadriceps.

4. Before going to bed and getting up, you can stay in bed for a while and stretch your chest.

5. Open your feet, shoulder width, tighten the lower abdomen, thighs down, you can exercise thigh muscles.

6. Feet, you can exercise the back of the calf muscles.