{"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\/hr\/2026\/02\/sitting-less-small-changes-that-make-a-big-difference\/","title":{"rendered":"Manje sjedenja: male promjene koje \u010dine veliku razliku"},"content":{"rendered":"

Autorica Zofia Szczuka, SWPS University, Poljska i Deakin University, Australija<\/strong><\/p>\n

Sedentarno pona\u0161anje: vi\u0161e od same \u201eneaktivnosti\u201d<\/strong><\/p>\n

Zdravstvene koristi pove\u0107anja tjelesne aktivnosti \u0161iroko su poznate. No pridajemo li jednaku pa\u017enju tzv. sedentarnim pona\u0161anjima?<\/p>\n

Sedentarna pona\u0161anja obuhva\u0107aju sve aktivnosti koje tijekom dana obavljamo dok smo budni, u sjede\u0107em ili le\u017ee\u0107em polo\u017eaju, a koje zahtijevaju vrlo malo energije na\u0161eg tijela<\/a>. Va\u017eno je naglasiti da sedentarno pona\u0161anje nije isto \u0161to i niska razina tjelesne aktivnosti. Primjerice, osoba mo\u017ee svakodnevno tr\u010dati 30 minuta ujutro, a ipak provesti ostatak dana u dugotrajnome sjedenju na poslu ili kod ku\u0107e. Ova se pojava ponekad opisuje kao fenomen \u201eaktivnog kau\u010d-krumpira<\/a>\u201d (engl. couch potato<\/em> – osoba koja ve\u0107inu vremena provodi pasivno, naj\u010de\u0161\u0107e sjede\u0107i ili le\u017ee\u0107i), pri \u010demu redovita tjelovje\u017eba postoji zajedno s dugotrajnim sjedenjem. Smanjenje sedentarnog pona\u0161anja i pove\u0107anje tjelesne aktivnosti komplementarni su ciljevi u aktualnim smjernicama Svjetske zdravstvene organizacije<\/a>.<\/p>\n

<\/p>\n

Rizici povezani sa sedentarnim pona\u0161anjem<\/strong><\/p>\n

Sjedimo tijekom rada, telefonskih razgovora, obroka, putovanja te dok koristimo dru\u0161tvene mre\u017ee. Podaci<\/a> upu\u0107uju na to da mnogi zdravstveni djelatnici, primjerice lije\u010dnici obiteljske medicine, tijekom uobi\u010dajenog radnog dana provedu vi\u0161e od 10.5 sati sjede\u0107i. Ove brojke su va\u017ene. Dugotrajno sjedenje pove\u0107ava rizik od brojnih zdravstvenih stanja, poput kardiovaskularnih bolesti, dijabetesa, nekoliko vrsta karcinoma i depresije<\/a>. Jeste li se ikada zapitali koliki dio vlastitog dana provodite sjede\u0107i i koliko \u010desto prekidate sjedenje? A \u0161to je s osobama o kojima brinete kod ku\u0107e i na poslu? To su pitanja vrijedna razmatranja.<\/p>\n

Za\u0161to je to va\u017eno za vas i va\u0161e pacijente?<\/strong><\/p>\n

Koli\u010dina vremena koju provodite sjede\u0107i i u\u010destalost kretanja mogu utjecati ne samo na va\u0161e zdravlje, nego i na to kako pacijenti reagiraju na va\u0161e zdravstvene preporuke. Istra\u017eivanja pokazuju da se pacijenti osje\u0107aju samopouzdanije u vezi s vlastitom tjelesnom aktivno\u0161\u0107u kada vjeruju da je njihov zdravstveni djelatnik i sam aktivan<\/a>. Za mnoge ljude zdravstveni su djelatnici va\u017eni uzori; nastojanjem da smanjite ukupno vrijeme sjedenja ili ga prekidate kratkim aktivnim pauzama, ne samo da \u0161titite vlastito zdravlje, nego i modelirate zdravije rutine za svoje pacijente.<\/p>\n

\u010cak i ako va\u0161a profesionalna uloga ve\u0107 uklju\u010duje mnogo kretanja tijekom dana, poticanje pacijenata na smanjenje sedentarnog pona\u0161anja i dalje je klju\u010dno, jer mnogi odrasli i djeca provode ve\u0107inu budnog vremena sjede\u0107i<\/a> – a taj se udio kontinuirano pove\u0107ava tijekom godina<\/a>. Istodobno, razina javne svijesti o ovom problemu i dalje je niska<\/a>.<\/p>\n

Zamjena sjedenja kretanjem<\/strong><\/p>\n

Mogu\u0107e je prona\u0107i jednostavne na\u010dine za zamjenu sjedenja kretanjem. Empirijski nalazi<\/a> tako\u0111er upu\u0107uju na to da su takve promjene lak\u0161e kada se provode uz bliskog prijatelja, romanti\u010dnog partnera ili \u010dlana obitelji. Male prilagodbe mogu pomo\u0107i, poput izlaska iz autobusa jednu stanicu ranije na putu do posla ili odabira aktivnijeg na\u010dina provo\u0111enja vremena s obitelji umjesto sjedenja pred ekranom. A kada je sjedenje neizbje\u017eno, kratke pauze za brzu \u0161etnju ili istezanje i dalje mogu imati stvaran u\u010dinak. Ustajanje sa stolice \u010dak i na nekoliko minuta pobolj\u0161ava koncentraciju, raspolo\u017eenje<\/a> i produktivnost<\/a>. U\u010destale pauze za kretanje tako\u0111er smanjuju razinu stresa, pospanost<\/a>, bol ili tjelesnu nelagodu<\/a>, kardiovaskularni rizik<\/a> te dvosatnu koncentraciju glukoze u plazmi<\/a>.<\/p>\n

Razli\u010diti obrasci sjedenja, razli\u010diti zdravstveni u\u010dinci<\/strong><\/p>\n

\u010cak i kada dvije osobe provedu jednaku koli\u010dinu vremena sjede\u0107i, obrasci nakupljanja tog vremena mogu se znatno razlikovati. Ta je razlika va\u017ena za zdravlje. U istra\u017eivanju<\/a> temeljenom na mjerenju akcelerometrima, te su razlike prikazane usporedbom dvaju profila pona\u0161anja. Osobe koje se nazivaju \u201eprodu\u017eiva\u010dima\u201d (engl. prolongers<\/em>) sklone su dugim, neprekinutim razdobljima sjedenja tijekom dana, \u010desto uz tek nekoliko kratkih pauza. Nasuprot tome, \u201eprekida\u010di\u201d (engl. breakers<\/em>) \u010desto ustaju, primjerice tijekom telefonskih razgovora ili kratkih stanki izme\u0111u zadataka. Istra\u017eiva\u010di su utvrdili da su osobe koje su \u010de\u0161\u0107e prekidale sjedenje imale povoljnije metaboli\u010dke ishode, neovisno o ukupnom vremenu sedentarnog pona\u0161anja i tjelesnoj aktivnosti umjerenog do sna\u017enog intenziteta. Posebno je zanimljivo da su sudionici u najvi\u0161em kvartilu po broju prekida (naj\u010de\u0161\u0107i prekidi) imali opseg struka pribli\u017eno 6 centimetara manji u usporedbi s \u201eprodu\u017eiva\u010dima\u201d u najni\u017eem kvartilu.<\/p>\n

Budu\u0107i da su istra\u017eivanja u ovom podru\u010dju jo\u0161 uvijek u ranoj fazi, ne postoje slu\u017ebene preporuke o tome koliko \u010desto treba prekidati sjedenje, no trenuta\u010dni dokazi upu\u0107uju na to da bi kratku pauzu bilo korisno uzeti otprilike svakih 30 minuta<\/a>. Smanjenje ukupnog vremena sjedenja i uvo\u0111enje kratkih aktivnih pauza u svakodnevicu mogu imati pozitivan u\u010dinak i na vas i na osobe koje podr\u017eavate, neovisno o tome zadovoljavaju li se preporu\u010dene razine tjelesne aktivnosti.<\/p>\n

Prakti\u010dne preporuke<\/strong><\/p>\n

U nastavku su navedeni prakti\u010dni na\u010dini za smanjenje sjedenja na poslu i kod ku\u0107e:<\/p>\n

Prekidajte sjedenje kad god je to mogu\u0107e:<\/strong> Duga, neprekinuta razdoblja sjedenja \u010desta su u klini\u010dkom radu i uredskim poslovima. \u010cak i kratko kretanje, stajanje, istezanje ili kratka \u0161etnja poma\u017eu u prekidanju takvih razdoblja (vi\u0161e primjera ovdje<\/a>).<\/p>\n

Uklju\u010dite kretanje u aktivnosti koje ve\u0107 obavljate:<\/strong> Kretanje ne mora biti zaseban zadatak. Hodanje tijekom telefonskih razgovora, izme\u0111u susreta s pacijentima ili na putu po kavu mo\u017ee predstavljati znatan doprinos kretanju tijekom dana.<\/p>\n

Stojte tijekom lak\u0161ih zadataka:<\/strong> \u010citanje bilje\u0161ki, provjeravanje elektroni\u010dke po\u0161te ili gledanje televizije ne zahtijevaju nu\u017eno sjedenje. Jednostavne prilagodbe, poput povi\u0161enog prijenosnog ra\u010dunala ili stola za rad u stoje\u0107em polo\u017eaju, mogu stajanje u\u010diniti uobi\u010dajenom opcijom.<\/p>\n

Iskoristite svakodnevne aktivnosti kao prilike za kretanje:<\/strong> Ku\u0107anski poslovi, obavljanje obveza i slobodno vrijeme nude brojne mogu\u0107nosti za zamjenu sjedenja laganom tjelesnom aktivno\u0161\u0107u, poput kori\u0161tenja stepenica, pje\u0161a\u010denja na kratkim udaljenostima ili kretanja tijekom gledanja televizije.<\/p>\n

Prilagodite okru\u017eenje kako biste potaknuli kretanje:<\/strong> Male promjene u radnom i ku\u0107nom prostoru mogu poticati kretanje bez velikog napora, primjerice postavljanjem predmeta izvan dosega, postavljanjem podsjetnika za ustajanje ili imaju\u0107i na umu nekoliko jednostavnih vje\u017ebi koje se mogu izvesti.<\/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":"hr","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