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style="display:contents"><div data-mobile="true" class="sc-12547db9-0 cQNwbu"><div class="expert"><a data-event-category="Reviewer Name" data-event-action="賴建翰醫師" data-event-label="https://helloyishi.com.tw/expert/introduction-of-dr-stephen-lai" href="/expert/introduction-of-dr-stephen-lai"><div class="mantine-Indicator-root mantine-1ru0l9l"><div class="mantine-Indicator-indicator mantine-Indicator-common mantine-1ra6z27"><img width="16" src="/images/article-medical.svg" alt=""/></div><div class="mantine-Avatar-root mantine-vj6e3k"><img loading="lazy" class="mantine-9rx0rd mantine-Avatar-image" src="https://cdn.helloyishi.com.tw/wp-content/uploads/2022/01/1643106002539-102x150.jpg"/></div></div></a><p data-size="n1" data-type="regular" style="--custom-color:#595959" class="wIj6fkD "><span data-size="n1" data-type="regular" class="wIj6fkD ">醫學審稿：</span> <a data-event-category="Reviewer Name" data-event-action="賴建翰醫師" data-event-label="https://helloyishi.com.tw/expert/introduction-of-dr-stephen-lai" href="/expert/introduction-of-dr-stephen-lai"><span data-size="s4" data-type="semiBold" style="--custom-color:#262626" class="wIj6fkD ">賴建翰醫師</span></a><span data-size="n1" data-type="regular" style="--custom-color:#595959" class="wIj6fkD "> · 身心科</span><span data-size="n1" data-type="regular" style="--custom-color:#595959" class="wIj6fkD "> · 博士身心醫學診所</span></p></div><hr class="divider"/><div class="author"><p data-size="n1" data-type="regular" style="text-align:left;--custom-color:#595959" class="wIj6fkD "><span data-size="n1" data-type="regular" class="wIj6fkD ">文： <a data-event-category="Author Name" data-event-action="周士閔" data-event-label="https://helloyishi.com.tw/author/deryck" href="/author/deryck"><span data-size="s4" data-type="semiBold" style="--custom-color:#595959" class="wIj6fkD ">周士閔</span></a> · </span>更新日期：2023/04/10</p></div></div></div></div><div style="display:contents"><ul class="sc-f7ee4da8-12 ikkQet article-jumplinks prefont"/></div><div data-hide-ad="true" class="sc-f7ee4da8-5 jXUA-De"><span style="box-sizing:border-box;display:block;overflow:hidden;width:initial;height:initial;background:none;opacity:1;border:0;margin:0;padding:0;top:0;left:0;bottom:0;right:0"><img alt="久坐是萬病之源：坐式生活對身體的危害" sizes="(max-width: 768px) 100vw, (max-width: 1170px) 60vw, 700px" srcset="https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=384&amp;q=75 384w, https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=640&amp;q=75 640w, https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=750&amp;q=75 750w, https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=828&amp;q=75 828w, https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=1080&amp;q=75 1080w, https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=1200&amp;q=75 1200w, https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=1920&amp;q=75 1920w, https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=2048&amp;q=75 2048w, https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=3840&amp;q=75 3840w" src="https://cdn.helloyishi.com.tw/wp-content/uploads/2019/11/久坐是萬病之源：坐式生活對身體的危害.jpg?w=3840&amp;q=75" decoding="async" data-nimg="fill" style="top:0;left:0;bottom:0;right:0;box-sizing:border-box;padding:0;border:none;margin:auto;display:block;width:0;height:0;min-width:100%;max-width:100%;min-height:100%;max-height:100%;object-fit:cover"/></span></div><div style="margin-block:1em"><div class="unique-content-wrapper" style="background:white"><div class="unique-content " data-amp-bind-class="(largeFont == true ? 'amp-text-large ' : 'amp-text-small ') + 'unique-content'" style="opacity:1;transition:opacity 0.5s ease-in-out"><div class="sc-f7ee4da8-4 sc-f7ee4da8-7 sc-f7ee4da8-8 ddSzLn jDfnGf iqjDLp body-content article-content-wrapper" data-size="small"> <p><span>您也是久坐一族嗎？現代人不論工作或在家，都長時間坐著。很多人坐著辛勞工作一整天，回家只想攤在沙發上看電視休息，殊不知，這種坐式生活（Sedentary lifestyle）、缺乏</span><a data-event-category="Internal Link Click on Article" data-event-action="運動" data-event-label="https://helloyishi.com.tw/fitness/fitness-motivation/10-benefits-of-regular-exercise/" href="https://helloyishi.com.tw/fitness/fitness-motivation/10-benefits-of-regular-exercise/"><span>運動</span></a><span>的型態，正是影響現代人健康，造成許多疾病的重大因素。</span></p></div></div><div class="unique-content " data-amp-bind-class="(largeFont == true ? 'amp-text-large ' : 'amp-text-small ') + 'unique-content'" style="opacity:1;transition:opacity 0.5s ease-in-out"><div class="article-mobile-ad mantine-1avyp1d"><div class="sc-6a3b6e65-1 cEdJTc article-mobile-ad" style="line-height:0;margin:0 auto" data-no-wrapper="true" data-header-bottom="false"><div style="position:relative;width:fit-content;height:fit-content;overflow:hidden;max-width:100%;display:flex;align-items:center;justify-content:center"><div id="div-gpt-ad-afterimage-105661"/></div></div></div></div><div class="unique-content " data-amp-bind-class="(largeFont == true ? 'amp-text-large ' : 'amp-text-small ') + 'unique-content'" style="opacity:1;transition:opacity 0.5s ease-in-out"><div class="sc-f7ee4da8-4 sc-f7ee4da8-7 sc-f7ee4da8-8 ddSzLn jDfnGf iqjDLp body-content article-content-wrapper" data-size="small"><div class="flat-after-first-paragraph"/> <p/> <p/><h2><b>坐太久超過6小時就是「久坐」</b></h2> <p/> <p><span>坐式生活指的是，一個人很少運動，甚至幾乎沒動，大部分的時間都是坐著或躺著。根據衛福部</span><a href="https://www.hpa.gov.tw/Pages/Detail.aspx?nodeid=127&amp;pid=8501" target="_blank" rel="noopener noreferrer" data-event-category="Internal Link Click on Article" data-event-action="國民健康署" data-event-label="https://www.hpa.gov.tw/Pages/Detail.aspx?nodeid=127&amp;pid=8501"><span>國民健康署</span></a><span>，連續坐著6小時以上，便是久坐。</span></p> <p><a href="https://www.1000-love.org.tw/contents/release_ct?id=26" target="_blank" rel="noopener noreferrer" data-event-category="Internal Link Click on Article" data-event-action="千禧之愛健康基金會" data-event-label="https://www.1000-love.org.tw/contents/release_ct?id=26"><span>千禧之愛健康基金會</span></a><span>的調查發現，國人平均上班已坐超過6小時，下班後竟還有高達70%的人會再坐3小時，有40%的人甚至會多坐4小時。也就是說大部分的人，上班都已經坐很久，回家又繼續坐，久而久之就會慢慢衍生出許多慢性病。</span></p> <p><span>超過65歲以上的老人，更容易整天不動，醒著的時間，可能有10小時以上都是坐著或躺著，是最容易久坐不動的族群，同時也是最需要活動的人。而且久坐的習慣是很不容易改掉的。了解活動和運動的重要，才能避免代謝變慢和老化加速。</span></p> <p/><h2><b>久坐導致許多疾病</b></h2> <p/> <p><span>久坐會增加</span><a data-event-category="Internal Link Click on Article" data-event-action="心臟病" data-event-label="https://helloyishi.com.tw/heart-health/heart-disease/what-is-heart-disease/" href="https://helloyishi.com.tw/heart-health/heart-disease/what-is-heart-disease/"><span>心臟病</span></a><span>（Heart Disease）、中風（Stroke）、</span><a data-event-category="Internal Link Click on Article" data-event-action="糖尿病" data-event-label="https://helloyishi.com.tw/diabetes/what-is-diabetes/" href="https://helloyishi.com.tw/diabetes/what-is-diabetes/"><span>糖尿病</span></a><span>（Diabetes）或</span><a data-event-category="Internal Link Click on Article" data-event-action="代謝症候群" data-event-label="https://helloyishi.com.tw/health/general-health-knowledge/facts-about-metabolic-syndrome-and-how-to-reverse/" href="https://helloyishi.com.tw/health/general-health-knowledge/facts-about-metabolic-syndrome-and-how-to-reverse/"><span>代謝症候群</span></a><span>（Metabolic Syndrome）等慢性病的罹患率，還會造成骨骼傷害、肌肉退化及血液循環不佳，進而影響思考能力及心理健康。</span></p> <p/><div class="percentages-15-of-article"/> <p/></div></div><div class="unique-content " data-amp-bind-class="(largeFont == true ? 'amp-text-large ' : 'amp-text-small ') + 'unique-content'" style="opacity:1;transition:opacity 0.5s ease-in-out"><div class="sc-f7ee4da8-4 sc-f7ee4da8-7 sc-f7ee4da8-8 ddSzLn jDfnGf iqjDLp body-content article-content-wrapper" data-size="small"> <p><span>此外，根據估計，全球人口有6%的</span><a data-event-category="Internal Link Click on Article" data-event-action="心血管" data-event-label="https://helloyishi.com.tw/heart-health/10-tips-to-healthy-heart/" href="https://helloyishi.com.tw/heart-health/10-tips-to-healthy-heart/"><span>心血管</span></a><span>疾病、7%的</span><a data-event-category="Internal Link Click on Article" data-event-action="第二型糖尿病" data-event-label="https://helloyishi.com.tw/diabetes/type-2-diabetes/know-risk-factors-of-type-2-diabetes/" href="https://helloyishi.com.tw/diabetes/type-2-diabetes/know-risk-factors-of-type-2-diabetes/"><span>第二型糖尿病</span></a><span>（Type 2 diabetes）、10% 的</span><a data-event-category="Internal Link Click on Article" data-event-action="乳癌" data-event-label="https://helloyishi.com.tw/cancer/breast-cancer/5-things-young-women-must-know-about-breast-cancer/" href="https://helloyishi.com.tw/cancer/breast-cancer/5-things-young-women-must-know-about-breast-cancer/"><span>乳癌</span></a><span>（Breast Cancer）和</span><a data-event-category="Internal Link Click on Article" data-event-action="大腸癌" data-event-label="https://helloyishi.com.tw/cancer/colorectal-cancer/colorectal-cancer/" href="https://helloyishi.com.tw/cancer/colorectal-cancer/colorectal-cancer/"><span>大腸癌</span></a><span>（Colon Cancer）患者，主要都是因為坐式生活而罹患的，造成的死亡數甚至高於吸菸。</span></p></div></div><div class="unique-content " data-amp-bind-class="(largeFont == true ? 'amp-text-large ' : 'amp-text-small ') + 'unique-content'" style="opacity:1;transition:opacity 0.5s ease-in-out"><div class="sc-f7ee4da8-4 sc-f7ee4da8-7 sc-f7ee4da8-8 ddSzLn jDfnGf iqjDLp body-content article-content-wrapper" data-size="small"> <p><span>坐的時間愈久，也代表消耗的熱量愈少，進而導致體重增加，而肥胖更是許多疾病的主要原因之一。一個調查超過百萬人的研究也顯示，生活愈久坐不動，提早死亡的機率愈高。</span></p> <p/><h2><b>除了每天運動，更要少坐多動</b></h2> <p/> <p><span>梅約診所（Mayo Clinic）的詹姆士拉文（James A. Levine）醫師在2005年就發表的研究指出，久坐對人體的危害和嚴重程度，是一種現代文明病。過去我們可能認為，只要均衡飲食及</span><a data-event-category="Internal Link Click on Article" data-event-action="規律運動" data-event-label="https://helloyishi.com.tw/fitness/fitness-motivation/10-benefits-of-regular-exercise/" href="https://helloyishi.com.tw/fitness/fitness-motivation/10-benefits-of-regular-exercise/"><span>規律運動</span></a><span>，就能抵銷久坐帶來的健康危害，但其實運動雖然能改善健康狀況，就算每天運動30分鐘，久坐造成的危害還是會存在。</span></p> <p/> <p/> <p/><div class="percentages-25-of-article"/> <p/></div></div><div class="unique-content " data-amp-bind-class="(largeFont == true ? 'amp-text-large ' : 'amp-text-small ') + 'unique-content'" style="opacity:1;transition:opacity 0.5s ease-in-out"><div class="sc-f7ee4da8-4 sc-f7ee4da8-7 sc-f7ee4da8-8 ddSzLn jDfnGf iqjDLp body-content article-content-wrapper" data-size="small"> <p><span>久坐不動就如同太空人生活在無重力的環境一樣，除了</span><a data-event-category="Internal Link Click on Article" data-event-action="肌肉流失" data-event-label="https://helloyishi.com.tw/fitness/other-fitness-activities/how-long-does-it-take-to-lose-muscles/" href="https://helloyishi.com.tw/fitness/other-fitness-activities/how-long-does-it-take-to-lose-muscles/"><span>肌肉流失</span></a><span>會變快，骨骼退化和老化的速度也都會加速。</span></p> <p><span>不過若坐到一半可以站起來走動，就能刺激肌肉和骨骼，讓身體功能回歸正常；因此醫師建議，除了少坐，也可以每坐30分鐘就站起來走動一下。</span></p> <p/><h2><b>各年齡層久坐都會危害健康，改善方法一次看</b></h2> <p/> <p><span>根據世界衛生組織（WHO），全球約有60~85%缺乏運動或活動量不足，使運動不足成了全球第4大致死的風險因素。因此WHO建議，成年人應規律進行中等強度的運動，每週至少150分鐘。以下是針對各年齡層，所提供的活動量增加建議：</span></p> <p/><h3><b>久坐改善族群1. 5歲以下的小孩</b></h3> <p/> <p><span>越來越多研究都指出，人生早期就發展出坐式生活型態的人，日後肥胖的機率會提高，甚至連認知能力都會受影響。建議家長注意以下3件事情，以避免小孩有運動不足的情況：</span></p></div></div><div class="unique-content " data-amp-bind-class="(largeFont == true ? 'amp-text-large ' : 'amp-text-small ') + 'unique-content'" style="opacity:1;transition:opacity 0.5s ease-in-out"><div class="sc-f7ee4da8-4 sc-f7ee4da8-7 sc-f7ee4da8-8 ddSzLn jDfnGf iqjDLp body-content article-content-wrapper" data-size="small"> <ol> <li aria-level="1"><span>減少小孩坐兒童椅、汽車安全椅或高腳椅的時間</span></li> <li aria-level="1"><span>減少小孩使用嬰兒搖椅、助行器或學步車的時間</span></li> <li aria-level="1"><span>減少小孩看電視或用</span><a data-event-category="Internal Link Click on Article" data-event-action=" 3C 產品" data-event-label="https://helloyishi.com.tw/parenting/childrens-health/other-child-health-issues/screen-time-and-childhood-obesity/" href="https://helloyishi.com.tw/parenting/childrens-health/other-child-health-issues/screen-time-and-childhood-obesity/"> <span>3C 產品</span></a><span>的時間</span></li> </ol> <p/><h3><b>久坐改善族群2. 小孩及青少年</b></h3> <p/> <p><span>研究顯示，兒童及青少年在家使用電腦等3C產品或是看電視時，坐著的時間會更長。家長應該要想辦法降低他們久坐不動的機會，可以參考以下方式鼓勵他們多走多運動：</span></p> <ol> <li aria-level="1"><span>鼓勵小孩幫忙做</span><a data-event-category="Internal Link Click on Article" data-event-action="家事" data-event-label="https://helloyishi.com.tw/parenting/teaching-children-to-take-care-of-themselves/" href="https://helloyishi.com.tw/parenting/teaching-children-to-take-care-of-themselves/"><span>家事</span></a></li> <li aria-level="1"><span>不要在他們房間擺電視或電腦等 3C 產品</span></li> <li aria-level="1"><span>為小孩設定禁止使用任何 3C 產品的時段，也可以身作則，全家一起實行。</span></li> <li aria-level="1"><span>利用獎勵機制，規定他們要有足夠的運動量才可以使用 3C 產品。</span></li> </ol> <p/><div class="percentages-59-of-article"/> <p/></div></div><div class="unique-content " data-amp-bind-class="(largeFont == true ? 'amp-text-large ' : 'amp-text-small ') + 'unique-content'" style="opacity:1;transition:opacity 0.5s ease-in-out"><div class="sc-f7ee4da8-4 sc-f7ee4da8-7 sc-f7ee4da8-8 ddSzLn jDfnGf iqjDLp body-content article-content-wrapper" data-size="small"> <p><span>（同場加映：</span><a data-event-category="Internal Link Click on Article" data-event-action="3C 產品與兒童肥胖有關係！該限制使用時間嗎" data-event-label="https://helloyishi.com.tw/parenting/childrens-health/other-child-health-issues/screen-time-and-childhood-obesity/" href="https://helloyishi.com.tw/parenting/childrens-health/other-child-health-issues/screen-time-and-childhood-obesity/"><span>3C 產品與兒童肥胖有關係！該限制使用時間嗎</span></a><span>）</span></p> <p/><h3><b>久坐改善族群3. 成年人和老人</b></h3> <p/> <p><span>多數成人都曉得久坐的危害，不過在工作及生活上常較難平衡，使活動量有越來越少的趨勢。為了遠離久坐造成的危害，請注意以下建議，減少久坐的時間：</span></p> <ol> <li aria-level="1"><span>站著工作</span></li> <li aria-level="1"><span>多爬樓梯，少坐</span><a data-event-category="Internal Link Click on Article" data-event-action="電梯" data-event-label="https://helloyishi.com.tw/mental-health/other-mental-health-issues/what-is-claustrophobia/" href="https://helloyishi.com.tw/mental-health/other-mental-health-issues/what-is-claustrophobia/"><span>電梯</span></a><span>。</span></li> <li aria-level="1"><span>講電話時可以走動，避免坐著。</span></li> <li aria-level="1"><span>能站就不坐，搭乘大眾運輸時盡量用站的。</span></li> <li aria-level="1"><span>設定久坐提醒，每 30 分鐘提醒自己起來走動。</span></li> <li aria-level="1"><span>工作休息時，別坐在</span><a data-event-category="Internal Link Click on Article" data-event-action="辦公桌" data-event-label="https://helloyishi.com.tw/fitness/balance-flexibility/six-stretches-you-can-do-at-the-office/" href="https://helloyishi.com.tw/fitness/balance-flexibility/six-stretches-you-can-do-at-the-office/"><span>辦公桌</span></a><span>，多起來走動，活動伸展一下筋骨。</span></li> <li aria-level="1"><span>放下電視和手機，可以坐家事或去戶外走走，能養成規律運動的習慣更好。</span></li> </ol> <p><b>【想看更多相關主題，請前往<a data-event-category="Internal Link Click on Article" data-event-action="健康習慣" data-event-label="https://helloyishi.com.tw/healthy-habits/" href="https://helloyishi.com.tw/healthy-habits/">健康習慣</a>觀看最新文章】</b> </p> <p/></div></div></div><div class=""/><div class="unique-content-wrapper"><div class="unique-content " data-amp-bind-class="(largeFont == true ? 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Accessed November 22, 2019</p> <p>Why we should sit less. <a href="https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/" rel="nofollow">https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/</a>.</p> <p>Health Risks of a Sedentary Lifestyle. <a href="https://www.lifespanfitness.com/workplace/resources/articles/health-risks-of-a-sedentary-lifestyle" rel="nofollow">https://www.lifespanfitness.com/workplace/resources/articles/health-risks-of-a-sedentary-lifestyle</a>. 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