Kirjoittanut Zofia Szczuka, SWPS-yliopisto, Puola & Deakin University, Australia<\/p>\n\n\n\n
Liikkumaton el\u00e4m\u00e4ntapa: enemm\u00e4n kuin vain \u201dfyysisen aktiivisuuden puutetta\u201d<\/strong><\/p>\n\n\n\n Fyysisen aktiivisuuden lis\u00e4\u00e4misen terveyshy\u00f6dyt tunnetaan laajalti. Mutta kiinnit\u00e4mmek\u00f6 yht\u00e4 paljon huomiota niin sanottuun liikkumattomaan el\u00e4m\u00e4ntapaan<\/em>?<\/p>\n\n\n\n Liikkumaton el\u00e4m\u00e4ntapa viittaa kaikkiin valveillaoloaikana teht\u00e4viin toimintoja, joissa istumme tai makoilemme ja jotka vaativat hyvin v\u00e4h\u00e4n energiaa keholta.<\/a> T\u00e4rke\u00e4\u00e4 on ymm\u00e4rt\u00e4\u00e4, ett\u00e4 liikkumaton el\u00e4m\u00e4ntapa ei ole sama asia<\/strong> kuin v\u00e4h\u00e4inen fyysinen aktiivisuus. Voit esimerkiksi k\u00e4yd\u00e4 joka aamu 30 minuutin lenkill\u00e4, mutta silti viett\u00e4\u00e4 loppup\u00e4iv\u00e4n p\u00e4\u00e4asiassa istuen t\u00f6iss\u00e4 tai kotona. T\u00e4t\u00e4 on joskus kuvattu \u201caktiivinen sohvaperuna<\/a>\u201d ilmi\u00f6n\u00e4, jossa s\u00e4\u00e4nn\u00f6llinen liikunta yhdistyy pitkiin yht\u00e4jaksoisiin istumisjaksoihin. Istumisen v\u00e4hent\u00e4minen ja fyysisen aktiivisuuden lis\u00e4\u00e4minen ovat toisiaan t\u00e4ydent\u00e4vi\u00e4 tavoitteita nykyisiss\u00e4 Maailman terveysj\u00e4rjest\u00f6n (WHO) suosituksissa<\/a>.<\/p>\n\n\n\n Liikkumattomaan el\u00e4m\u00e4ntapaan liittyv\u00e4t riskit<\/strong><\/p>\n\n\n\n Istumme t\u00f6iss\u00e4, puhelimissa, ruokailujen aikana, matkustaessa ja k\u00e4ytt\u00e4ess\u00e4mme sosiaalista mediaa. Tilastojen<\/a> mukaan monet terveydenhuollon ammattilaiset, kuten yleisl\u00e4\u00e4k\u00e4rit, istuvat normaalina ty\u00f6p\u00e4iv\u00e4n\u00e4 yli 10,5 tuntia. N\u00e4ill\u00e4 luvuilla on merkityst\u00e4. Pitk\u00e4aikainen istuminen lis\u00e4\u00e4 useiden terveysongelmien riski\u00e4, kuten syd\u00e4n- ja verisuonisairauksien, diabeteksen, er\u00e4iden sy\u00f6pien ja masennuksen<\/a> riski\u00e4.<\/p>\n\n\n\n Oletko koskaan miettinyt, kuinka suuren osan omasta p\u00e4iv\u00e4st\u00e4nne viet\u00e4t istuen ja kuinka usein keskeyt\u00e4t istumista? Ent\u00e4 ne ihmiset, joista pid\u00e4t huolta kotona tai ty\u00f6ss\u00e4? N\u00e4it\u00e4 kysymyksi\u00e4 kannattaa pohtia.<\/p>\n\n\n\n Miksi t\u00e4ll\u00e4 on merkityst\u00e4 sinulle ja potilaillesi?<\/strong><\/p>\n\n\n\n Se, kuinka paljon istut ja kuinka usein liikut, vaikuttaa paitsi omaan terveyteesi my\u00f6s siihen, miten potilaat suhtautuvat terveysneuvontaasi. Tutkimukset osoittavat, ett\u00e4 kun potilaat kokevat terveydenhuollon ammattilaisensa aktiiviseksi, he tuntevat itsekin<\/a> enemm\u00e4n varmuutta olla aktiivisia. Monille ihmisille terveydenhuollon ammattilaiset ovat t\u00e4rkeit\u00e4 esikuvia. Kun pyrit v\u00e4hent\u00e4m\u00e4\u00e4n omaa istumisaikaasi tai katkaiset sit\u00e4 lyhyill\u00e4 aktiivisilla tauoilla, tuet omaa terveytt\u00e4si ja samalla mallinnat potilaille terveellisempi\u00e4 rutiineja.<\/p>\n\n\n\n Vaikka ty\u00f6si sis\u00e4lt\u00e4isi jo paljon liikkumista p\u00e4iv\u00e4n aikana, potilaiden kannustaminen liikkumattoman el\u00e4m\u00e4ntavan v\u00e4hent\u00e4miseen on silti olennaista. Monet aikuiset ja lapset viett\u00e4v\u00e4t suurimman osan valveillaoloajastaan istuen<\/a>, ja t\u00e4m\u00e4 m\u00e4\u00e4r\u00e4 on kasvanut tasaisesti vuosien mittaan<\/a>. Samalla yleinen tietoisuus istumisen terveysriskeist\u00e4 on yh\u00e4 v\u00e4h\u00e4ist\u00e4.<\/a><\/p>\n\n\n\n Istumisen korvaaminen liikkeell\u00e4<\/strong><\/p>\n\n\n\n Voit etsi\u00e4 yksinkertaisia tapoja korvata istumista liikkeell\u00e4. Tutkimusn\u00e4yt\u00f6n<\/a> mukaan muutokset voivat olla helpompia, kun ne tehd\u00e4\u00e4n yhdess\u00e4 l\u00e4heisen yst\u00e4v\u00e4n, kumppanin tai perheenj\u00e4senen kanssa. Pienetkin muutokset auttavat, kuten bussi- tai raitiovaunumatkan katkaiseminen pys\u00e4kki\u00e4 aikaisemmin matkalla t\u00f6ihin tai aktiivisemman yhteisen tekemisen valitseminen perheen kanssa ruudun \u00e4\u00e4ress\u00e4 istumisen sijaan.<\/p>\n\n\n\n Ja silloin kun istumista ei voi v\u00e4ltt\u00e4\u00e4, lyhyet tauot k\u00e4velyyn tai venyttelyyn voivat silti tehd\u00e4 todellisen eron. Tuolista nouseminen edes muutamaksi minuutiksi parantaa keskittymist\u00e4, mielialaa<\/a> ja tuottavuutta<\/a>. Toistuvat liikuntatauot v\u00e4hent\u00e4v\u00e4t my\u00f6s stressi\u00e4, v\u00e4symyst\u00e4<\/a>, kipuja ja kehon ep\u00e4mukavuutta<\/a>, syd\u00e4n- ja verisuoniriski\u00e4<\/a> sek\u00e4 kahden tunnin plasman glukoosipitoisuutta<\/a>.<\/p>\n\n\n\n Erilaiset istumismallit, erilaiset terveysvaikutukset<\/strong><\/p>\n\n\n\n Vaikka kaksi ihmist\u00e4 istuisi saman kokonaism\u00e4\u00e4r\u00e4n p\u00e4iv\u00e4n aikana, tapa, jolla istumisaika kertyy, voi erota huomattavasti. Ja t\u00e4ll\u00e4 erolla on merkityst\u00e4 terveydelle. Kiihtyvyysmittareihin perustuvassa tutkimuksessa<\/a> n\u00e4m\u00e4 erot havainnollistettiin vertaamalla kahta k\u00e4ytt\u00e4ytymisprofiilia. \u201dPitkitt\u00e4isistujiin\u201d<\/em> kuuluvat henkil\u00f6t istuvat pitki\u00e4, keskeytym\u00e4tt\u00f6mi\u00e4 jaksoja p\u00e4iv\u00e4n aikana ja pit\u00e4v\u00e4t vain harvoja lyhyit\u00e4 taukoja. \u201dKatkojat\u201d<\/em> puolestaan nousevat yl\u00f6s usein, esimerkiksi puheluiden aikana tai lyhyiss\u00e4 tauoissa ty\u00f6teht\u00e4vien v\u00e4lill\u00e4.<\/p>\n\n\n\n Tutkijat havaitsivat, ett\u00e4 henkil\u00f6t, jotka katkaisivat istumistaan useammin, saavuttivat parempia aineenvaihdunnallisia tuloksia riippumatta istumisen kokonaism\u00e4\u00e4r\u00e4st\u00e4 ja kohtalaisen tai rasittavan liikunnan m\u00e4\u00e4r\u00e4st\u00e4. Erityisen mielenkiintoista on, ett\u00e4 niill\u00e4 osallistujilla, jotka kuuluivat istumisen katkojen m\u00e4\u00e4r\u00e4n ylimp\u00e4\u00e4n nelj\u00e4nnekseen, vy\u00f6t\u00e4r\u00f6nymp\u00e4rys oli noin kuusi senttimetri\u00e4 pienempi kuin v\u00e4hiten taukoja pit\u00e4vill\u00e4 pitkitt\u00e4isistujiin kuuluvilla.<\/p>\n\n\n\n Koska tutkimus t\u00e4ll\u00e4 alueella on yh\u00e4 alkuvaiheessa, virallisia suosituksia istumisen keskeytt\u00e4misen tiheydest\u00e4 ei viel\u00e4 ole. Nykyinen n\u00e4ytt\u00f6 kuitenkin viittaa siihen, ett\u00e4 lyhyt tauko noin 30 minuutin v\u00e4lein<\/a> on hy\u00f6dyllinen. Istumisen kokonaism\u00e4\u00e4r\u00e4n v\u00e4hent\u00e4minen ja lyhyiden aktiivisten taukojen lis\u00e4\u00e4minen p\u00e4iv\u00e4\u00e4n voi tuottaa hy\u00f6tyj\u00e4 sek\u00e4 sinulle ett\u00e4 niille ihmisille, joita tuet \u2013 riippumatta siit\u00e4, t\u00e4yttyv\u00e4tk\u00f6 fyysisen aktiivisuuden suositukset.<\/p>\n\n\n\n K\u00e4yt\u00e4nn\u00f6n suosituksia<\/strong><\/p>\n\n\n\n Seuraavassa on k\u00e4yt\u00e4nn\u00f6llisi\u00e4 tapoja v\u00e4hent\u00e4\u00e4 istumista ty\u00f6ss\u00e4 ja kotona:<\/p>\n\n\n\n Katkaise istumista aina kun voit.<\/strong> Pitk\u00e4t, keskeytym\u00e4tt\u00f6m\u00e4t istumisjaksot ovat yleisi\u00e4 sek\u00e4 kliinisess\u00e4 ett\u00e4 toimistoty\u00f6ss\u00e4. Jo lyhyt liike, seisominen, venyttely tai pieni k\u00e4vely auttaa katkaisemaan n\u00e4m\u00e4 jaksot (katso esimerkkej\u00e4<\/a>).<\/p>\n\n\n\n Sis\u00e4llyt\u00e4 liike asioihin, joita teet jo.<\/strong> Liikkeen ei tarvitse olla erillinen teht\u00e4v\u00e4. Puhelujen aikana k\u00e4vely, liikkuminen potilaiden v\u00e4lill\u00e4 tai k\u00e4vely kahvia hakemaan kertyy p\u00e4iv\u00e4n mittaan.<\/p>\n\n\n\n Seiso kevyemmiss\u00e4 teht\u00e4viss\u00e4.<\/strong> Muistiinpanojen lukeminen, s\u00e4hk\u00f6postien tarkistaminen tai television katsominen eiv\u00e4t aina vaadi tuolia. Yksinkertaiset ratkaisut, kuten korotettu kannettavan tietokoneen alusta tai seisomaty\u00f6piste, tekev\u00e4t seisomisesta helpon oletusvaihtoehdon.<\/p>\n\n\n\n Hy\u00f6dynn\u00e4 arjen toimet liikkumiseen.<\/strong> Kotity\u00f6t, asiointi ja vapaa-aika tarjoavat paljon mahdollisuuksia vaihtaa istuminen kevyeen liikkeeseen, kuten portaiden k\u00e4ytt\u00f6\u00f6n, lyhyiden matkojen k\u00e4velyyn tai liikkumiseen television katselun aikana.<\/p>\n\n\n\n Muokkaa ymp\u00e4rist\u00f6\u00e4si kannustamaan liikkeeseen.<\/strong> Pienet muutokset ty\u00f6- ja kotiymp\u00e4rist\u00f6ss\u00e4 voivat lis\u00e4t\u00e4 liikkumista ilman suurta vaivann\u00e4k\u00f6\u00e4, esimerkiksi sijoittamalla tavaroita hieman ulottumattomiin, asettamalla muistutuksia yl\u00f6s nousemisesta tai pit\u00e4m\u00e4ll\u00e4 mieless\u00e4 muutamia helppoja liikkeit\u00e4.<\/p>\n\n\n\n K\u00e4\u00e4nn\u00f6s: Eeva Kettunen<\/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":"fi","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