{"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\/fr\/2026\/02\/sitting-less-small-changes-that-make-a-big-difference\/","title":{"rendered":"R\u00e9duire le temps pass\u00e9 assis\u00a0: de petits changements qui font toute la diff\u00e9rence"},"content":{"rendered":"

\u00c9crit par Zofia Szczuka, Universit\u00e9 SWPS (Pologne) et Universit\u00e9 Deakin (Australie)<\/strong><\/p>\n

Comportements s\u00e9dentaires\u00a0: bien plus qu\u2019un simple manque d\u2019activit\u00e9 physique<\/strong><\/p>\n

Les bienfaits de l\u2019activit\u00e9 physique sur la sant\u00e9 sont largement reconnus. Mais accordons-nous la m\u00eame attention aux comportements dits \u00ab\u00a0s\u00e9dentaires\u00a0\u00bb\u00a0?<\/p>\n

Les comportements s\u00e9dentaires d\u00e9signent toutes les activit\u00e9s que nous pratiquons pendant la journ\u00e9e en position assise ou allong\u00e9e et qui requi\u00e8rent tr\u00e8s peu d\u2019\u00e9nergie de notre organisme<\/a>. Il est important de noter que les comportements s\u00e9dentaires ne sont PAS synonymes de faible activit\u00e9 physique. Vous pouvez passer vos matin\u00e9es \u00e0 faire 30\u00a0minutes de jogging chaque jour, tout en passant le reste de la journ\u00e9e assis pendant de longues p\u00e9riodes au travail ou \u00e0 la maison. On parle parfois du ph\u00e9nom\u00e8ne du \u00ab\u00a0patate de canap\u00e9 active<\/a> \u00bb (engl. active couch potato<\/em>) pour d\u00e9crire la coexistence de l\u2019exercice physique r\u00e9gulier avec de longues heures pass\u00e9es assis. R\u00e9duire les comportements s\u00e9dentaires et augmenter l\u2019activit\u00e9 physique sont des objectifs compl\u00e9mentaires selon les recommandations actuelles de l\u2019Organisation mondiale de la Sant\u00e9<\/a>.<\/p>\n

<\/p>\n

Les risques li\u00e9s aux comportements s\u00e9dentaires<\/strong><\/p>\n

Nous sommes assis au travail, au t\u00e9l\u00e9phone, pendant les repas, en voyage et lorsque nous passons du temps sur les r\u00e9seaux sociaux. Les donn\u00e9es<\/a> sugg\u00e8rent que de nombreux professionnels de sant\u00e9, comme les m\u00e9decins g\u00e9n\u00e9ralistes, passent plus de 10,5 heures assis par jour. Ces chiffres sont pr\u00e9occupants. Une position assise prolong\u00e9e augmente le risque de nombreuses maladies, telles que les maladies cardiovasculaires, le diab\u00e8te, certains cancers et la d\u00e9pression<\/a>. Avez-vous d\u00e9j\u00e0 r\u00e9fl\u00e9chi au temps que vous passez assis chaque jour et \u00e0 quelle fr\u00e9quence vous vous levez ? Qu\u2019en est-il des personnes dont vous vous occupez \u00e0 domicile et au travail\u00a0? Il est important de se poser ces questions.<\/p>\n

Pourquoi est-ce important pour vous et vos patients\u00a0?<\/strong><\/p>\n

Votre temps pass\u00e9 assis et la fr\u00e9quence de vos mouvements peuvent influencer non seulement votre sant\u00e9, mais aussi la fa\u00e7on dont vos patients per\u00e7oivent vos conseils de sant\u00e9. Des \u00e9tudes montrent que lorsque les patients per\u00e7oivent leur professionnel de sant\u00e9 comme actif, ils sont plus enclins \u00e0 l\u2019\u00eatre eux-m\u00eames.<\/a> Pour beaucoup, les professionnels de sant\u00e9 sont des mod\u00e8les importants\u00a0; en r\u00e9duisant votre temps pass\u00e9 assis ou en l\u2019interrompant par de courtes pauses actives, vous prenez soin de votre sant\u00e9 et vous montrez l\u2019exemple \u00e0 vos patients.<\/p>\n

M\u00eame si votre travail vous am\u00e8ne d\u00e9j\u00e0 \u00e0 beaucoup bouger au quotidien, il est essentiel d’encourager vos patients \u00e0 r\u00e9duire leur s\u00e9dentarit\u00e9, car de nombreux adultes et enfants passent la majeure partie de leur temps \u00e9veill\u00e9 assis<\/a> \u2013 et ce temps ne cesse d’augmenter au fil des ann\u00e9es<\/a>. Cependant, la sensibilisation du public \u00e0 ce probl\u00e8me reste faible<\/a>.<\/p>\n

Remplacer la position assise par du mouvement<\/strong><\/p>\n

Il existe des moyens simples de remplacer la position assise par du mouvement. Il semblerait \u00e9galement que ces changements soient plus faciles \u00e0 mettre en \u0153uvre avec un ami proche, son\/sa partenaire ou un membre de sa famille. De petits ajustements peuvent faire la diff\u00e9rence, comme descendre du bus un arr\u00eat plus t\u00f4t en allant au travail ou choisir une activit\u00e9 plus dynamique pour passer du temps en famille plut\u00f4t que de rester assis devant un \u00e9cran. Et lorsque la position assise est in\u00e9vitable, de courtes pauses pour marcher ou s’\u00e9tirer peuvent \u00eatre tr\u00e8s b\u00e9n\u00e9fiques. Se lever de sa chaise, m\u00eame quelques minutes, am\u00e9liore la concentration, l’humeur et la productivit\u00e9. Des pauses actives r\u00e9guli\u00e8res diminuent \u00e9galement le stress, la somnolence, les douleurs et les inconforts physiques, les risques cardiaques et la glyc\u00e9mie deux heures apr\u00e8s un repas.<\/p>\n

Des habitudes assises diff\u00e9rentes, des effets diff\u00e9rents sur la sant\u00e9<\/strong><\/p>\n

M\u00eame lorsque deux personnes passent le m\u00eame temps assis, la fa\u00e7on dont ce temps s’accumule peut diff\u00e9rer consid\u00e9rablement. Cette diff\u00e9rence a un impact sur la sant\u00e9. Dans une \u00e9tude<\/a> bas\u00e9e sur l’acc\u00e9l\u00e9rom\u00e8tre, ces diff\u00e9rences ont \u00e9t\u00e9 illustr\u00e9es en comparant deux profils comportementaux. Les \u00ab\u00a0prolongateurs\u00a0\u00bb ont tendance \u00e0 rester assis pendant de longues p\u00e9riodes sans interruption tout au long de la journ\u00e9e, souvent avec seulement quelques courtes pauses. Les \u00ab fractionneurs\u00a0\u00bb se l\u00e8vent souvent, par exemple pour passer des appels t\u00e9l\u00e9phoniques ou faire de courtes pauses entre deux t\u00e2ches. Les chercheurs ont constat\u00e9 que les personnes qui interrompaient plus fr\u00e9quemment leur position assise pr\u00e9sentaient de meilleurs r\u00e9sultats m\u00e9taboliques, ind\u00e9pendamment du temps total pass\u00e9 en position assise et de l’activit\u00e9 physique d’intensit\u00e9 mod\u00e9r\u00e9e \u00e0 vigoureuse. Fait particuli\u00e8rement int\u00e9ressant, les participants du quartile de pauses le plus important (les pauses les plus fr\u00e9quentes) avaient un tour de taille inf\u00e9rieur d’environ 6 centim\u00e8tres \u00e0 celui des prolongateurs du quartile le moins important.<\/p>\n

\u00c9tant donn\u00e9 que la recherche dans ce domaine est r\u00e9cente, il n’existe pas de recommandations officielles sur la fr\u00e9quence des interruptions de la position assise, mais les donn\u00e9es actuelles sugg\u00e8rent de faire une courte pause environ toutes les 30 minutes<\/a>. R\u00e9duire le temps pass\u00e9 assis et int\u00e9grer de courtes pauses actives \u00e0 votre journ\u00e9e peut faire une diff\u00e9rence pour vous et les personnes que vous accompagnez, m\u00eame si vous n’atteignez pas les niveaux d’activit\u00e9 physique recommand\u00e9s.<\/p>\n

Recommandations pratiques<\/strong><\/p>\n

Voici des moyens pratiques de r\u00e9duire le temps pass\u00e9 assis au travail et \u00e0 la maison\u00a0:<\/p>\n

Interrompre les p\u00e9riodes assises d\u00e8s que possible<\/strong>\u00a0: Les longues p\u00e9riodes sans interruption sont fr\u00e9quentes dans le travail de bureau et en milieu clinique. M\u00eame de brefs mouvements, tels que le fait de se lever, de s’\u00e9tirer ou de faire une courte marche permettent de rompre ces longues p\u00e9riodes de s\u00e9dentarit\u00e9 (voir exemples<\/a>).<\/p>\n

Int\u00e9grez le mouvement \u00e0 vos activit\u00e9s quotidiennes<\/strong>\u00a0: Bouger ne doit pas \u00eatre une t\u00e2che \u00e0 part enti\u00e8re. Marcher pendant les appels t\u00e9l\u00e9phoniques, entre deux consultations ou en allant chercher un caf\u00e9 peut s\u2019av\u00e9rer utile au fil de la journ\u00e9e.<\/p>\n

Privil\u00e9giez la position debout pour les t\u00e2ches l\u00e9g\u00e8res<\/strong>: lire des notes, consulter ses e-mails ou regarder la t\u00e9l\u00e9vision ne n\u00e9cessitent pas toujours une chaise. De simples am\u00e9nagements, comme sur\u00e9lever son ordinateur portable ou utiliser un bureau assis-debout, permettent d’adopter facilement cette position.<\/p>\n

Profitez des activit\u00e9s quotidiennes pour bouger<\/strong>: les t\u00e2ches m\u00e9nag\u00e8res, les courses et les loisirs sont autant d’occasions de remplacer la position assise par une activit\u00e9 physique l\u00e9g\u00e8re, comme prendre les escaliers, marcher sur de courtes distances ou bouger en regardant la t\u00e9l\u00e9vision.<\/p>\n

Am\u00e9nagez votre environnement pour encourager le mouvement\u00a0<\/strong>: de petits changements dans vos espaces de travail et de vie peuvent favoriser le mouvement sans effort, par exemple en pla\u00e7ant les objets hors de port\u00e9e, en programmant des rappels pour vous lever ou en gardant en t\u00eate quelques exercices simples.<\/p>\n

Traduit par\u00a0Natalija Plasonja et D\u00e9borah Loyal<\/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":"fr","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