{"id":4738,"date":"2026-02-26T08:29:19","date_gmt":"2026-02-26T08:29:19","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=4738"},"modified":"2026-10-26T10:10:54","modified_gmt":"2026-10-26T10:10:54","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":"off","_et_pb_old_content":"By Zofia Szczuka, SWPS University, Poland and Deakin University, Australia<\/strong>\n\nSedentary behaviors: more than just \u201cnot being active\u201d<\/strong>\n\nThe health benefits of increasing physical activity are widely known. But do we give the same attention to so-called \u2018sedentary behaviors\u2019?\n\nSedentary behaviors are any waking activities we do while sitting or lying down during the day that require very little energy from our bodies<\/a>. Importantly, sedentary behaviors are NOT the same as low physical activity. You may spend your mornings jogging for 30 minutes each day, yet still spend the rest of the day sitting for prolonged periods at work or at home. This is sometimes described as the \u201cactive couch potato<\/a>\u201d phenomenon, where regular exercise coexists with long hours of sitting. Reducing sedentary behavior and increasing physical activity are complementary goals in current\u00a0World Health Organization guidelines<\/a>.\n\n\n\nThe risks linked to sedentary behaviors<\/strong>\n\nWe sit during work, calls, meals, travel, and the time we spend on social media. Data<\/a> suggest that many healthcare professionals, for example, general practitioners, reach more than 10.5 hours of sitting during a normal workday. These numbers matter. Long sitting time raises the risk of many health conditions such as cardiovascular disease, diabetes, several kinds of cancers, and depression<\/a>. Have you ever thought about how much of your own day is spent sitting, and how often do you break it up? What about the people you take care of at home and at work? These are questions worth considering.\n\nWhy does it matter for you and your patients?<\/strong>\n\nHow much you sit and how often you move can influence not only your health but also how patients react to your health guidance. Research shows that when patients believe their healthcare specialist is active, they feel more confident about being active themselves<\/a>. For many people, healthcare specialists are important role models; when you try to reduce your overall sitting time or break it up with short active breaks, you support your own health and you also model healthier routines for your patients.\n\nAnd even if your role already involves a lot of moving throughout the day, encouraging patients to reduce sedentary behaviors remains essential, because many adults and children spend most of their waking time sitting<\/a> - and this amount has been steadily rising over the years<\/a>. At the same time, public awareness of this issue remains low<\/a>.\n\nReplacing sitting with movement<\/strong>\n\nYou can look for simple ways to replace sitting with movement.\u00a0Evidence<\/a> also suggests that these changes may be easier when done with a close friend, romantic partner, or family member. Small adjustments can help, such as getting off the bus one stop earlier on your way to work or choosing a more active way to spend time with your family instead of sitting in front of a screen. And when sitting is unavoidable, short breaks for a quick walk or stretch can still make a real difference. Getting up from our chairs for even a few minutes improves our focus, mood<\/a>, and productivity<\/a>. Frequent movement breaks also decrease stress levels, sleepiness<\/a>, pain or body discomfort<\/a>, cardiac risk<\/a>, and two-hour plasma glucose<\/a>.\n\nDifferent sitting patterns, different health effects<\/strong>\n\nEven when two people spend the same amount of time sitting, the pattern in which this time accumulates can differ substantially. And this difference matters for health. In the accelerometer-based study<\/a>, these differences were illustrated by contrasting two behavioural profiles. \u201cProlongers\u201d tend to sit for long, uninterrupted periods across the day, often with only a few short breaks. \u201cBreakers\u201d stand up often, for example during phone calls or short pauses between tasks. The researchers found that people who broke up their sitting more frequently had better metabolic outcomes, independent of total sedentary time and moderate- to vigorous-intensity activity. What\u2019s especially interesting is that participants in the highest quartile of breaks (most frequent breaks) had waistlines about 6 centimeters smaller than prolongers in the lowest quartile.\n\nAs the research in this area is still in an early phase, there are no official recommendations on how often to interrupt sitting, but current evidence suggests taking a brief break about every 30 minutes<\/a>. Reducing overall sitting time and adding short active breaks to your day can make a difference for both you and the individuals you support,\u00a0regardless? of\u00a0whether the recommended levels of physical activity are met.\n\nPractical recommendations<\/strong>\n\nHere are practical ways to reduce sitting at work and at home\n\nBreak up sitting whenever you can<\/strong>: Long, uninterrupted periods of sitting are common in clinical and desk-based work. Even brief movement, standing, stretching, or a short walk, helps interrupt these long bouts (see examples<\/a>).\n\nBuild movement into things you already do<\/strong>: Movement doesn\u2019t need to be a separate task. Walking during phone calls, between patients, or on the way to grab a coffee can add up over the day.\n\nStand for lighter tasks<\/strong>: Reading notes, checking emails, or watching TV don\u2019t always need a chair. Simple adjustments, like a raised laptop or standing desk, can make standing an easy default.\n\nUse everyday activities as opportunities to move<\/strong>: Household tasks, errands, and leisure time all offer chances to replace sitting with light activity, taking the stairs, walking short distances, or moving while watching TV.\n\nSet up your environment to prompt movement<\/strong>: Small changes to work and home spaces can encourage movement without much effort, placing items out of reach, setting reminders to stand, or keeping a few simple exercises in mind.","_et_gb_content_width":"","_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":"3.0.6","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","sr","fi","et","sv","tr","uk","hi","sw","ta"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":false,"content":false,"excerpt":false},"my":{"title":false,"content":false,"excerpt":false},"bg":{"title":true,"content":true,"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},"sr":{"title":false,"content":false,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"et":{"title":false,"content":false,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false},"hi":{"title":false,"content":false,"excerpt":false},"sw":{"title":false,"content":false,"excerpt":false},"ta":{"title":false,"content":false,"excerpt":false}}},"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t