{"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\/da\/2026\/02\/sitting-less-small-changes-that-make-a-big-difference\/","title":{"rendered":"Sid mindre: Sm\u00e5 \u00e6ndringer, der g\u00f8r en stor forskel"},"content":{"rendered":"

Af Zofia Szczuka, SWPS University, Polen og Deakin University, Australien<\/strong><\/p>\n

Stillesiddende adf\u00e6rd: mere end bare \u201cikke at v\u00e6re aktiv\u201d<\/strong><\/p>\n

De sundhedsm\u00e6ssige fordele ved at v\u00e6re fysisk aktiv er velkendte. Men giver vi lige s\u00e5 meget opm\u00e6rksomhed til det, man kalder stillesiddende adf\u00e6rd<\/em>?<\/p>\n

Stillesiddende adf\u00e6rd er alle de v\u00e5gne aktiviteter i l\u00f8bet af dagen, hvor vi sidder eller ligger ned og bruger meget lidt energi fra vores kroppe <\/a>\u2013 for eksempel ved skrivebordet, foran fjernsynet eller p\u00e5 mobilen. Det er vigtigt at forst\u00e5, at stillesiddende adf\u00e6rd ikke<\/strong> er det samme som lav fysisk aktivitet. Du kan sagtens jogge 30 minutter hver morgen og alligevel sidde ned det meste af resten af dagen p\u00e5 arbejde eller derhjemme.<\/p>\n

<\/p>\n

Det kaldes nogle gange \u201cden aktive sofakartoffel<\/a>\u201d: man motionerer regelm\u00e6ssigt, men sidder stadig mange timer dagligt. At sidde mindre og at bev\u00e6ge sig mere er to m\u00e5l, der supplerer hinanden i de nuv\u00e6rende internationale sundhedsanbefalinger<\/a>.<\/p>\n

Risici forbundet med at sidde meget<\/strong><\/p>\n

Vi sidder, n\u00e5r vi arbejder, taler i telefon, spiser, transporterer os og bruger sociale medier. Tal <\/a>viser, at mange sundhedsprofessionelle \u2013 for eksempel praktiserende l\u00e6ger \u2013 sidder mere end 10,5 timer p\u00e5 en almindelig arbejdsdag.<\/p>\n

Det er ikke ligegyldigt. Meget stillesiddende tid \u00f8ger risikoen for blandt andet hjerte-kar-sygdomme, diabetes, flere former for kr\u00e6ft og depression<\/a>. Har du nogensinde t\u00e6nkt over, hvor stor en del af din egen dag der foreg\u00e5r siddende \u2013 og hvor ofte du rejser dig? Hvad med dem, du har ansvar for derhjemme eller p\u00e5 arbejdet? Det er v\u00e6rd at overveje.<\/p>\n

Hvorfor betyder det noget for dig og dine patienter?<\/strong><\/p>\n

Hvor meget du sidder, og hvor ofte du bev\u00e6ger dig, p\u00e5virker ikke kun dit eget helbred, men ogs\u00e5 hvordan andre tager imod dine sundhedsr\u00e5d. Forskning viser, at patienter, der oplever deres sundhedsprofessionelle som aktive, selv f\u00f8ler sig mere motiverede til at bev\u00e6ge sig<\/a>.<\/p>\n

For mange mennesker er sundhedspersonale vigtige rollemodeller. N\u00e5r du selv pr\u00f8ver at sidde mindre eller bryder din siddetid med sm\u00e5 bev\u00e6gelsespauser, gavner du b\u00e5de dit eget helbred\u00a0 og viser samtidig sunde vaner i praksis.<\/p>\n

Selv hvis dit arbejde allerede indeb\u00e6rer en del bev\u00e6gelse, er det stadig vigtigt at opfordre andre til at reducere stillesiddende adf\u00e6rd. Mange b\u00e5de voksne og b\u00f8rn tilbringer st\u00f8rstedelen af deres v\u00e5gne tid siddende<\/a> og det tal er steget st\u00f8t gennem \u00e5rene<\/a>. Samtidig er kendskabet til problemet stadig lavt<\/a>.<\/p>\n

Erstat siddetid med bev\u00e6gelse<\/strong><\/p>\n

Pr\u00f8v at finde enkle m\u00e5der at bytte siddetid ud med bev\u00e6gelse. Evidens <\/a>viser ogs\u00e5 at disse \u00e6ndringer m\u00e5 v\u00e6re lettere, hvis man g\u00f8r det sammen med en n\u00e6r ven, partner eller familiemedlem.<\/p>\n

Sm\u00e5 justeringer kan hj\u00e6lpe: st\u00e5 af bussen et stop tidligere, v\u00e6lg en mere aktiv m\u00e5de at v\u00e6re sammen med familien p\u00e5 i stedet for at sidde foran en sk\u00e6rm. Og n\u00e5r det ikke er til at undg\u00e5 at sidde, kan korte pauser med en lille g\u00e5tur eller str\u00e6k stadig g\u00f8re en reel forskel.<\/p>\n

Bare det at rejse sig fra stolen i f\u00e5 minutter forbedrer koncentration, hum\u00f8r<\/a> og produktivitet<\/a>. Hyppige bev\u00e6gelsespauser kan ogs\u00e5 mindske stress<\/a>, tr\u00e6thed<\/a>, smerter og ubehag i kroppen<\/a>, reducere risikoen for hjerteproblemer<\/a> og s\u00e6nke blodsukkeret efter m\u00e5ltider<\/a>.<\/p>\n

Forskellige m\u00e5der at sidde p\u00e5, forskellige helbredseffekter<\/strong><\/p>\n

Selv hvis to personer sidder lige l\u00e6nge i alt, kan m\u00f8nstret v\u00e6re meget forskelligt\u00a0 og det har betydning for helbredet.<\/p>\n

I et studie <\/a>med aktivitetsm\u00e5lere beskrev forskerne to typer:
\n\u201cForl\u00e6ngere\u201d<\/em> sidder typisk i lange, uafbrudte perioder med f\u00e5 korte pauser.
\n\u201cAfbrydere\u201d<\/em> rejser sig ofte for eksempel under telefonsamtaler eller mellem opgaver.<\/p>\n

Resultaterne viste, at dem, der br\u00f8d deres siddetid oftere, havde bedre stofskifte uafh\u00e6ngigt af den samlede siddetid og m\u00e6ngden af moderat til h\u00e5rd motion. S\u00e6rligt interessant var det, at deltagerne med flest pauser havde taljem\u00e5l, der i gennemsnit var omkring 6 centimeter mindre end dem, der sad mest sammenh\u00e6ngende.<\/p>\n

Forskningen er stadig relativt ny, s\u00e5 der findes endnu ingen officielle anbefalinger for, hvor ofte man b\u00f8r afbryde siddetid. Men den nuv\u00e6rende viden peger p\u00e5 korte pauser cirka hver 30. minut<\/a>. At sidde mindre og l\u00e6gge sm\u00e5 aktive pauser ind i hverdagen kan g\u00f8re en forskel, uanset om man n\u00e5r de anbefalede m\u00e6ngder motion eller ej.<\/p>\n

Praktiske r\u00e5d<\/strong><\/p>\n

Her er nogle enkle m\u00e5der at sidde mindre p\u00e5 b\u00e5de p\u00e5 arbejde og derhjemme:<\/p>\n

Bryd siddetiden, n\u00e5r du kan<\/strong>
\nLange perioder uden bev\u00e6gelse er almindelige ved skrivebordsarbejde og klinisk arbejde. Selv korte pauser med at st\u00e5 op, str\u00e6kke sig eller g\u00e5 lidt rundt hj\u00e6lper (se eksempler<\/a>).<\/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":"da","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