{"id":4738,"date":"2026-02-26T08:29:19","date_gmt":"2026-02-26T08:29:19","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=4738"},"modified":"2026-04-22T05:30:34","modified_gmt":"2026-04-22T05:30:34","slug":"sitting-less-small-changes-that-make-a-big-difference","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2026\/02\/sitting-less-small-changes-that-make-a-big-difference\/","title":{"rendered":"Sed\u011bt m\u00e9n\u011b: Mal\u00e9 zm\u011bny, kter\u00e9 p\u0159in\u00e1\u0161ej\u00ed velk\u00fd rozd\u00edl"},"content":{"rendered":"\n

Zofia Szczuka, SWPS University, Polsko a Deakin University, Austr\u00e1lie<\/em><\/p>\n\n\n\n

Sedav\u00e9 chov\u00e1n\u00ed: v\u00edce ne\u017e jen \u201eneb\u00fdt aktivn\u00ed\u201c<\/strong><\/h3>\n\n\n\n

Zdravotn\u00ed p\u0159\u00ednosy vy\u0161\u0161\u00ed \u00farovn\u011b pohybov\u00e9 aktivity jsou \u0161iroce zn\u00e1m\u00e9. V\u011bnujeme v\u0161ak stejnou pozornost takzvan\u00e9mu \u201esedav\u00e9mu chov\u00e1n\u00ed\u201c (sedentary behaviour<\/em>)?<\/p>\n\n\n\n

Sedav\u00e9 chov\u00e1n\u00ed zahrnuje v\u0161echny \u010dinnosti, kter\u00e9 b\u011bhem dne prov\u00e1d\u00edme v sed\u011b nebo v le\u017ee a kter\u00e9 vy\u017eaduj\u00ed velmi m\u00e1lo energie z na\u0161eho t\u011bla<\/a>. Je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee sedav\u00e9 chov\u00e1n\u00ed NEN\u00cd tot\u00e9\u017e jako n\u00edzk\u00e1 fyzick\u00e1 aktivita. M\u016f\u017eete tr\u00e1vit ka\u017ed\u00e9 r\u00e1no 30 minut joggingem, ale p\u0159esto zbytek dne sed\u011bt dlouh\u00e9 hodiny v pr\u00e1ci nebo doma. Tento jev se n\u011bkdy ozna\u010duje jako \u201eaktivn\u00ed gau\u010dov\u00fd povale\u010d<\/a>\u201c, kdy pravideln\u00e9 cvi\u010den\u00ed koexistuje s dlouh\u00fdmi hodinami sezen\u00ed. Omezen\u00ed sedav\u00e9ho zp\u016fsobu \u017eivota a zv\u00fd\u0161en\u00ed fyzick\u00e9 aktivity jsou dopl\u0148uj\u00edc\u00edmi c\u00edli sou\u010dasn\u00fdch doporu\u010den\u00ed Sv\u011btov\u00e9 zdravotnick\u00e9 organizace.<\/a><\/p>\n\n\n\n

Rizika spojen\u00e1 se sedav\u00fdm zp\u016fsobem \u017eivota<\/strong><\/p>\n\n\n\n

Sed\u00edme b\u011bhem pr\u00e1ce, telefon\u00e1t\u016f, j\u00eddla, cestov\u00e1n\u00ed i p\u0159i \u010dase str\u00e1ven\u00e9m na soci\u00e1ln\u00edch s\u00edt\u00edch. Data <\/a>nazna\u010duj\u00ed, \u017ee mnoz\u00ed zdravotni\u010dt\u00ed pracovn\u00edci \u2013 nap\u0159\u00edklad prakti\u010dt\u00ed l\u00e9ka\u0159i \u2013 b\u011bhem b\u011b\u017en\u00e9ho pracovn\u00edho dne prosed\u00ed v\u00edce ne\u017e 10,5 hodiny. Tato \u010d\u00edsla jsou d\u016fle\u017eit\u00e1. Dlouh\u00e9 sezen\u00ed zvy\u0161uje riziko mnoha zdravotn\u00edch probl\u00e9m\u016f, jako jsou kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed, cukrovka, n\u011bkolik druh\u016f rakoviny a deprese<\/a>. P\u0159em\u00fd\u0161leli jste n\u011bkdy o tom, kolik \u010dasu b\u011bhem dne tr\u00e1v\u00edte sezen\u00edm a jak \u010dasto si od n\u011bj odpo\u010dinete? A co lid\u00e9, o kter\u00e9 pe\u010dujete doma a v pr\u00e1ci? To jsou ot\u00e1zky, kter\u00e9 stoj\u00ed za zv\u00e1\u017een\u00ed.<\/p>\n\n\n\n

Pro\u010d je to d\u016fle\u017eit\u00e9 pro v\u00e1s i va\u0161e pacienty?<\/strong><\/p>\n\n\n\n

To, jak dlouho sed\u00edte a jak \u010dasto se h\u00fdbete, m\u016f\u017ee ovlivnit nejen va\u0161e zdrav\u00ed, ale tak\u00e9 to, jak pacienti reaguj\u00ed na va\u0161e zdravotn\u00ed doporu\u010den\u00ed. V\u00fdzkumy ukazuj\u00ed, \u017ee pokud pacienti vn\u00edmaj\u00ed sv\u00e9ho zdravotnick\u00e9ho pracovn\u00edka jako fyzicky aktivn\u00edho, posiluje to jejich <\/a>d\u016fv\u011bru ve vlastn\u00ed schopnost b\u00fdt aktivn\u00ed. Pro mnoho lid\u00ed jsou zdravotni\u010dt\u00ed odborn\u00edci d\u016fle\u017eit\u00fdmi vzory. Kdy\u017e se sna\u017e\u00edte omezit celkovou dobu sezen\u00ed nebo ji rozd\u011blit kr\u00e1tk\u00fdmi aktivn\u00edmi p\u0159est\u00e1vkami, podporujete sv\u00e9 vlastn\u00ed zdrav\u00ed a z\u00e1rove\u0148 d\u00e1v\u00e1te p\u0159\u00edklad zdrav\u011bj\u0161\u00edmu \u017eivotn\u00edmu stylu sv\u00fdm pacient\u016fm.<\/p>\n\n\n\n

A i kdy\u017e va\u0161e role ji\u017e zahrnuje mnoho pohybu b\u011bhem dne, je st\u00e1le nezbytn\u00e9 povzbuzovat pacienty ke sn\u00ed\u017een\u00ed sedav\u00e9ho chov\u00e1n\u00ed, proto\u017ee mnoho dosp\u011bl\u00fdch a d\u011bt\u00ed tr\u00e1v\u00ed v\u011bt\u0161inu sv\u00e9ho bd\u011bl\u00e9ho \u010dasu sezen\u00edm<\/a> \u2013 a tento \u010das se v pr\u016fb\u011bhu let neust\u00e1le zvy\u0161uje<\/a>. Sou\u010dasn\u011b z\u016fst\u00e1v\u00e1 pov\u011bdom\u00ed ve\u0159ejnosti o tomto probl\u00e9mu pom\u011brn\u011b n\u00edzk\u00e9<\/a>.<\/p>\n\n\n\n

Nahrazen\u00ed sezen\u00ed pohybem<\/strong><\/p>\n\n\n\n

M\u016f\u017eete hledat jednoduch\u00e9 zp\u016fsoby, jak nahradit sezen\u00ed pohybem. V\u00fdzkumy <\/a>rovn\u011b\u017e nazna\u010duj\u00ed, \u017ee tyto zm\u011bny mohou b\u00fdt snaz\u0161\u00ed, pokud je realizujeme spole\u010dn\u011b s bl\u00edzk\u00fdm p\u0159\u00edtelem, partnerem \u010di \u010dlenem rodiny. Pomoci mohou drobn\u00e9 \u00fapravy ka\u017edodenn\u00ed rutiny, nap\u0159. vystoupit cestou do pr\u00e1ce o zast\u00e1vku d\u0159\u00edve nebo zvolit aktivn\u011bj\u0161\u00ed zp\u016fsob tr\u00e1ven\u00ed \u010dasu s rodinou m\u00edsto sezen\u00ed p\u0159ed obrazovkou. A pokud je sezen\u00ed nevyhnuteln\u00e9, i kr\u00e1tk\u00e9 p\u0159est\u00e1vky na rychlou ch\u016fzi \u010di prota\u017een\u00ed mohou m\u00edt skute\u010dn\u00fd v\u00fdznam. A pokud je sezen\u00ed nevyhnuteln\u00e9, i kr\u00e1tk\u00e9 p\u0159est\u00e1vky na rychlou ch\u016fzi \u010di prota\u017een\u00ed mohou m\u00edt skute\u010dn\u00fd v\u00fdznam. Vst\u00e1t ze \u017eidle by\u0165 jen na n\u011bkolik minut zlep\u0161uje na\u0161i pozornost, n\u00e1ladu <\/a>i produktivitu.<\/a> \u010cast\u00e9 pohybov\u00e9 p\u0159est\u00e1vky rovn\u011b\u017e p\u0159isp\u00edvaj\u00ed ke sn\u00ed\u017een\u00ed stresu,<\/a> ospalosti,<\/a> bolesti \u010di t\u011blesn\u00e9ho diskomfortu,<\/a> k redukci kardiovaskul\u00e1rn\u00edho rizika<\/a> a ke sn\u00ed\u017een\u00ed hladiny plazmatick\u00e9 gluk\u00f3zy po dvou hodin\u00e1ch.<\/a><\/p>\n\n\n\n

R\u016fzn\u00e9 zp\u016fsoby sezen\u00ed, r\u016fzn\u00e9 \u00fa\u010dinky na zdrav\u00ed<\/strong><\/p>\n\n\n\n

I kdy\u017e dva lid\u00e9 tr\u00e1v\u00ed sezen\u00edm stejn\u00e9 celkov\u00e9 mno\u017estv\u00ed \u010dasu, zp\u016fsob, jak\u00fdm se tento \u010das b\u011bhem dne kumuluje, se m\u016f\u017ee v\u00fdrazn\u011b li\u0161it. A pr\u00e1v\u011b tento rozd\u00edl je z hlediska zdrav\u00ed podstatn\u00fd. Ve studii <\/a>vyu\u017e\u00edvaj\u00edc\u00ed akcelerometry byly tyto rozd\u00edly ilustrov\u00e1ny porovn\u00e1n\u00edm dvou behavior\u00e1ln\u00edch profil\u016f. \u201eProlongers\u201c (osoby s dlouh\u00fdmi nep\u0159eru\u0161ovan\u00fdmi \u00faseky sezen\u00ed) maj\u00ed tendenci sed\u011bt po dlouh\u00e1, nep\u0159eru\u0161ovan\u00e1 obdob\u00ed v pr\u016fb\u011bhu dne, \u010dasto jen s n\u011bkolika kr\u00e1tk\u00fdmi p\u0159est\u00e1vkami. Naproti tomu \u201ebreakers\u201c (osoby pravideln\u011b p\u0159eru\u0161uj\u00edc\u00ed sezen\u00ed) vst\u00e1vaj\u00ed \u010dast\u011bji, nap\u0159. b\u011bhem telefon\u00e1t\u016f nebo p\u0159i kr\u00e1tk\u00fdch pauz\u00e1ch mezi jednotliv\u00fdmi \u00fakoly. V\u011bdci zjistili, \u017ee lid\u00e9, kte\u0159\u00ed \u010dast\u011bji p\u0159eru\u0161ovali sezen\u00ed, m\u011bli lep\u0161\u00ed metabolick\u00e9 v\u00fdsledky, nez\u00e1visle na celkov\u00e9 dob\u011b sezen\u00ed a m\u00edrn\u00e9 a\u017e intenzivn\u00ed fyzick\u00e9 aktivit\u011b. Zvl\u00e1\u0161t\u011b zaj\u00edmav\u00e9 je, \u017ee \u00fa\u010dastn\u00edci v nejvy\u0161\u0161\u00edm kvartilu p\u0159est\u00e1vek (nej\u010dast\u011bj\u0161\u00ed p\u0159est\u00e1vky) m\u011bli obvod pasu o 6 centimetr\u016f men\u0161\u00ed ne\u017e \u00fa\u010dastn\u00edci v nejni\u017e\u0161\u00edm kvartilu.<\/p>\n\n\n\n

Vzhledem k tomu, \u017ee v\u00fdzkum v t\u00e9to oblasti je st\u00e1le v po\u010d\u00e1te\u010dn\u00ed f\u00e1zi, neexistuj\u00ed \u017e\u00e1dn\u00e1 ofici\u00e1ln\u00ed doporu\u010den\u00ed ohledn\u011b toho, jak \u010dasto je t\u0159eba p\u0159eru\u0161ovat sezen\u00ed, ale sou\u010dasn\u00e9 d\u016fkazy nazna\u010duj\u00ed, \u017ee je vhodn\u00e9 si ka\u017ed\u00fdch 30 minut<\/a> ud\u011blat kr\u00e1tkou p\u0159est\u00e1vku. Sn\u00ed\u017een\u00ed celkov\u00e9 doby sezen\u00ed a za\u0159azen\u00ed kr\u00e1tk\u00fdch aktivn\u00edch p\u0159est\u00e1vek do va\u0161eho dne m\u016f\u017ee m\u00edt pozitivn\u00ed vliv jak na v\u00e1s, tak na osoby, o kter\u00e9 pe\u010dujete, a to bez ohledu na to, zda jsou spln\u011bny doporu\u010den\u00e9 \u00farovn\u011b fyzick\u00e9 aktivity.<\/p>\n\n\n\n

Praktick\u00e1 doporu\u010den\u00ed<\/strong><\/p>\n\n\n\n

Zde jsou praktick\u00e1 doporu\u010den\u00ed, jak sn\u00ed\u017eit dobu sezen\u00ed v pr\u00e1ci i doma<\/p>\n\n\n\n

P\u0159eru\u0161ujte sezen\u00ed p\u0159i ka\u017ed\u00e9 p\u0159\u00edle\u017eitosti:<\/strong> Dlouh\u00e9 nep\u0159eru\u0161ovan\u00e9 sezen\u00ed je b\u011b\u017en\u00e9 p\u0159i klinick\u00e9 pr\u00e1ci a pr\u00e1ci u stolu. I kr\u00e1tk\u00fd pohyb, st\u00e1n\u00ed, prota\u017een\u00ed nebo kr\u00e1tk\u00e1 proch\u00e1zka pom\u00e1haj\u00ed tyto dlouh\u00e9 \u00faseky p\u0159eru\u0161it (viz p\u0159\u00edklady<\/a>).<\/p>\n\n\n\n

Za\u010dle\u0148te pohyb do \u010dinnost\u00ed, kter\u00e9 ji\u017e d\u011bl\u00e1te<\/strong>: Pohyb nemus\u00ed b\u00fdt samostatnou \u010dinnost\u00ed. Ch\u016fze b\u011bhem telefonn\u00edch hovor\u016f, mezi pacienty nebo cestou pro k\u00e1vu se b\u011bhem dne m\u016f\u017ee nas\u010d\u00edtat.<\/p>\n\n\n\n

P\u0159i leh\u010d\u00edch \u010dinnostech st\u016fjte: <\/strong>\u010cten\u00ed pozn\u00e1mek, kontrola e-mail\u016f nebo sledov\u00e1n\u00ed televize nevy\u017eaduj\u00ed v\u017edy \u017eidli. Jednoduch\u00e9 \u00fapravy, jako je zv\u00fd\u0161en\u00fd notebook nebo stojac\u00ed st\u016fl, mohou st\u00e1t za snadnou volbou.<\/p>\n\n\n\n

Vyu\u017eijte ka\u017edodenn\u00ed \u010dinnosti jako p\u0159\u00edle\u017eitost k pohybu<\/strong>: Dom\u00e1c\u00ed pr\u00e1ce, poch\u016fzky a voln\u00fd \u010das nab\u00edzej\u00ed p\u0159\u00edle\u017eitosti nahradit sezen\u00ed lehkou aktivitou, ch\u016fz\u00ed po schodech, kr\u00e1tk\u00fdmi proch\u00e1zkami nebo pohybem p\u0159i sledov\u00e1n\u00ed televize.<\/p>\n\n\n\n

Nastavte si prost\u0159ed\u00ed tak, aby podporovalo pohyb: <\/strong>Mal\u00e9 zm\u011bny v pracovn\u00edm a dom\u00e1c\u00edm prost\u0159ed\u00ed mohou bez v\u011bt\u0161\u00ed n\u00e1mahy podpo\u0159it pohyb, nap\u0159. um\u00edst\u011bn\u00edm p\u0159edm\u011bt\u016f mimo dosah, nastaven\u00edm p\u0159ipom\u00ednek, abyste vstali, nebo zapamatov\u00e1n\u00edm si n\u011bkolika jednoduch\u00fdch cvik\u016f.<\/p>\n","protected":false},"excerpt":{"rendered":"

By Zofia Szczuka, SWPS University, Poland and Deakin University, Australia Sedentary behaviors: more than just \u201cnot being active\u201d The health benefits of increasing physical activity are widely known. But do we give the same attention to so-called \u2018sedentary behaviors\u2019? Sedentary […]<\/p>\n","protected":false},"author":9,"featured_media":4744,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[25,9,13,59,56,24],"tags":[],"class_list":["post-4738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goal-setting","category-habit","category-interventions","category-physical-activity","category-public-health","category-self-regulation"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"cz","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":false,"content":false,"excerpt":false},"my":{"title":false,"content":false,"excerpt":false},"bg":{"title":false,"content":false,"excerpt":false},"zh":{"title":false,"content":false,"excerpt":false},"hr":{"title":true,"content":true,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":false,"content":false,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":false,"content":false,"excerpt":false},"he":{"title":false,"content":false,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"kr":{"title":false,"content":false,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":false,"content":false,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":false,"content":false,"excerpt":false},"ro":{"title":false,"content":false,"excerpt":false},"ru":{"title":false,"content":false,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/4738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/comments?post=4738"}],"version-history":[{"count":17,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/4738\/revisions"}],"predecessor-version":[{"id":4855,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/4738\/revisions\/4855"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/4744"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=4738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=4738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=4738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}