{"id":4738,"date":"2026-02-26T08:29:19","date_gmt":"2026-02-26T08:29:19","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=4738"},"modified":"2026-04-22T05:30:34","modified_gmt":"2026-04-22T05:30:34","slug":"sitting-less-small-changes-that-make-a-big-difference","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/lv\/2026\/02\/sitting-less-small-changes-that-make-a-big-difference\/","title":{"rendered":"Maz\u0101k s\u0113d\u0113t: mazas izmai\u0146as, kas sniedz b\u016btisku at\u0161\u0137ir\u012bbu"},"content":{"rendered":"

Autore: Zofija \u0160\u010duka (Zofia Szczuka)<\/em>, SWPS Universit\u0101te, Polija un D\u012bkina Universit\u0101te, Austr\u0101lija<\/strong><\/p>\n

Mazkust\u012bgs dz\u012bvesveids: vair\u0101k nek\u0101 tikai “neb\u016bt akt\u012bvam”<\/strong><\/p>\n

Ieguvumi vesel\u012bbai no fizisk\u0101s aktivit\u0101tes palielin\u0101\u0161anas ir pla\u0161i zin\u0101mi. Bet vai m\u0113s piev\u0113r\u0161am t\u0101du pa\u0161u uzman\u012bbu t\u0101 sauktajam “mazkust\u012bgajam dz\u012bvesveidam”?<\/p>\n

Mazkust\u012bgs dz\u012bvesveids ir jebk\u0101das nomoda aktivit\u0101tes, ko veicam dienas laik\u0101 s\u0113\u017eot vai gu\u013cot, un kas no m\u016bsu \u0137erme\u0146a<\/a> prasa \u013coti maz ener\u0123ijas. B\u016btiski, ka mazkust\u012bgs dz\u012bvesveids NAV tas pats, kas zema fizisk\u0101 aktivit\u0101te. J\u016bs varat ik r\u012btu veikt 30 min\u016b\u0161u skr\u0113jienus, bet p\u0101r\u0113jo dienas da\u013cu joproj\u0101m pavad\u012bt ilgsto\u0161i s\u0113\u017eot darb\u0101 vai m\u0101j\u0101s. To da\u017ereiz sauc par “akt\u012bv\u0101 d\u012bv\u0101na kartupe\u013ca<\/a>” fenomenu, kur regul\u0101ras fizisk\u0101s aktivit\u0101tes past\u0101v l\u012bdz\u0101s ilg\u0101m s\u0113d\u0113\u0161anas stund\u0101m. Mazkust\u012bga dz\u012bvesveida samazin\u0101\u0161ana un fizisk\u0101s aktivit\u0101tes palielin\u0101\u0161ana ir visp\u0101ratz\u012bti m\u0113r\u0137i pa\u0161reiz\u0113j\u0101s Pasaules Vesel\u012bbas organiz\u0101cijas vadl\u012bnij\u0101s<\/a>.<\/p>\n

<\/p>\n

Ar mazkust\u012bgu dz\u012bvesveidu saist\u012btie riski<\/strong><\/p>\n

M\u0113s s\u0113\u017eam gan darb\u0101, gan \u0113dot, ce\u013cojot, k\u0101 ar\u012b pavadot laiku soci\u0101lajos t\u012bklos. Dati<\/a> liecina, ka daudzi vesel\u012bbas apr\u016bpes speci\u0101listi, piem\u0113ram, \u0123imenes \u0101rsti, parast\u0101 darba dien\u0101 pavada vair\u0101k nek\u0101 10,5 stundas s\u0113dus. \u0160ie skait\u013ci ir b\u016btiski. Ilgsto\u0161a s\u0113d\u0113\u0161ana palielina daudzu vesel\u012bbas probl\u0113mu, piem\u0113ram, sirds un asinsvadu slim\u012bbu, diab\u0113ta, vair\u0101ku v\u0113\u017ea veidu un depresijas<\/a> risku. Vai esat k\u0101dreiz dom\u0101ju\u0161i, cik lielu da\u013cu savas dienas pavad\u0101t s\u0113\u017eot un cik bie\u017ei j\u016bs p\u0101rtraucat s\u0113d\u0113t? K\u0101 ir ar cilv\u0113kiem, par kuriem r\u016bp\u0113jaties m\u0101j\u0101s un darb\u0101? \u0160os jaut\u0101jumus ir v\u0113rts apsv\u0113rt.<\/p>\n

K\u0101p\u0113c tas ir svar\u012bgi jums un j\u016bsu pacientiem?<\/strong><\/p>\n

Tas, cik daudz j\u016bs s\u0113\u017eat un cik bie\u017ei j\u016bs kustaties, var ietekm\u0113t ne tikai j\u016bsu vesel\u012bbu, bet ar\u012b to, k\u0101 pacienti rea\u0123\u0113 uz j\u016bsu sniegtaj\u0101m rekomend\u0101cij\u0101m vesel\u012bbas jom\u0101. P\u0113t\u012bjumi liecina – ja pacienti uzskata, ka vi\u0146u vesel\u012bbas apr\u016bpes speci\u0101lists ir akt\u012bvs, vi\u0146i j\u016btas p\u0101rliecin\u0101t\u0101ki par to, ka ar\u012b pa\u0161iem j\u0101b\u016bt akt\u012bv\u0101kiem. Daudziem cilv\u0113kiem<\/a> vesel\u012bbas apr\u016bpes speci\u0101listi ir noz\u012bm\u012bgi atdarin\u0101\u0161anas paraugi; cen\u0161oties samazin\u0101t kop\u0113jo s\u0113d\u0113\u0161anas laiku vai p\u0101rtraukt s\u0113d\u0113\u0161anu ar \u012bs\u0101m aktivit\u0101t\u0113m, j\u016bs stiprin\u0101t savu vesel\u012bbu un ar\u012b demonstr\u0113jat saviem pacientiem vesel\u012bg\u0101kus paradumus.<\/p>\n

Un pat, ja j\u016bsu darbs jau ietver daudz kust\u012bbu visas dienas garum\u0101, pacientu mudin\u0101\u0161ana samazin\u0101t mazkust\u012bguma paradumus joproj\u0101m ir b\u016btiska, jo daudzi pieaugu\u0161ie un b\u0113rni liel\u0101ko da\u013cu sava nomoda laika pavada s\u0113\u017eot<\/a>, un \u0161is r\u0101d\u012bt\u0101js gadu gait\u0101 nep\u0101rtraukti pieaug<\/a>. Taj\u0101 pa\u0161\u0101 laik\u0101 sabiedr\u012bbas inform\u0113t\u012bba par \u0161o probl\u0113mu joproj\u0101m ir zema<\/a>.<\/p>\n

S\u0113d\u0113\u0161anas aizst\u0101\u0161ana ar kust\u012bbu<\/strong><\/p>\n

Varat mekl\u0113t vienk\u0101r\u0161us veidus, k\u0101 s\u0113d\u0113\u0161anu aizst\u0101t ar kust\u012bbu. Pier\u0101d\u012bjumi<\/a> ar\u012b liecina, ka \u0161\u012bs izmai\u0146as ir viegl\u0101k veikt, ja tas notiek kop\u0101 ar tuvu draugu, attiec\u012bbu partneri vai \u0123imenes locekli. Aktivit\u0101\u0161u ievie\u0161anu ikdien\u0101 var s\u0101kt ar neliel\u0101m darb\u012bb\u0101m, piem\u0113ram, izk\u0101p\u0161anu no autobusa vienu pieturu agr\u0101k pa ce\u013cam uz darbu vai akt\u012bv\u0101ka veida par s\u0113d\u0113\u0161anu pie ekr\u0101na izv\u0113l\u0113\u0161an\u0101s kop\u012bgai laika pavad\u012b\u0161anai ar \u0123imeni. Un pat tad, ja s\u0113d\u0113\u0161ana ir neizb\u0113gama, \u012bsas pauzes ie\u0161anai \u0101tr\u0101 temp\u0101 vai izstaip\u012b\u0161an\u0101s var b\u016btiski main\u012bt situ\u0101ciju. Piecel\u0161an\u0101s no kr\u0113sla pat uz da\u017e\u0101m min\u016bt\u0113m uzlabo m\u016bsu koncentr\u0113\u0161an\u0101s sp\u0113jas, garast\u0101vokli<\/a> un produktivit\u0101ti<\/a>. Bie\u017eas kust\u012bbu pauzes ar\u012b samazina stresa l\u012bmeni, miegain\u012bbu<\/a>, s\u0101pes vai \u0137erme\u0146a diskomfortu<\/a>, sirds slim\u012bbu risku<\/a> un glikozes l\u012bmeni plazm\u0101 divas stundas p\u0113c \u0113\u0161anas<\/a>.<\/p>\n

Da\u017e\u0101di s\u0113d\u0113\u0161anas mode\u013ci, at\u0161\u0137ir\u012bga ietekme uz vesel\u012bbu<\/strong><\/p>\n

Pat ja divi cilv\u0113ki pavada vien\u0101di ilgu laiku s\u0113\u017eot, veids, k\u0101d\u0101 \u0161is laiks sadal\u0101s, var iev\u0113rojami at\u0161\u0137irties. Un \u0161\u012b at\u0161\u0137ir\u012bba ir svar\u012bga vesel\u012bbai. Akselerometra p\u0113t\u012bjum\u0101<\/a> \u0161\u012bs at\u0161\u0137ir\u012bbas tika ilustr\u0113tas, pretstatot divus uzved\u012bbas profilus.<\/p>\n

\u201cS\u0113d\u0113t\u0101ji\u201d m\u0113dz ilgsto\u0161i s\u0113d\u0113t visu dienu, bie\u017ei vien tikai ar da\u017eiem \u012bsiem p\u0101rtraukumiem. \u201cP\u0101rtrauc\u0113ji\u201d bie\u017ei piece\u013cas k\u0101j\u0101s, piem\u0113ram, telefona zvanu laik\u0101 vai \u012bs\u0101s pauz\u0113s starp uzdevumiem. P\u0113tnieki atkl\u0101ja, ka cilv\u0113kiem, kuri bie\u017e\u0101k p\u0101rtrauca s\u0113d\u0113\u0161anu, bija lab\u0101ki vielmai\u0146as r\u0101d\u012bt\u0101ji neatkar\u012bgi no kop\u0113j\u0101 mazkust\u012bgi pavad\u012bt\u0101 laika un vid\u0113jas l\u012bdz augstas intensit\u0101tes aktivit\u0101t\u0113m. \u012apa\u0161i interesanti ir tas, ka dal\u012bbniekiem \u201cp\u0101rtrauc\u0113ju\u201d augst\u0101kaj\u0101 kvartil\u0113 (ar visbie\u017e\u0101kajiem p\u0101rtraukumiem) viduk\u013ca apk\u0101rtm\u0113rs bija aptuveni par 6 centimetriem maz\u0101ks nek\u0101 \u201cs\u0113d\u0113t\u0101jiem\u201d zem\u0101kaj\u0101 kvartil\u0113.<\/p>\n

P\u0113t\u012bjumi \u0161aj\u0101 jom\u0101 v\u0113l ir agr\u012bn\u0101 stadij\u0101, t\u0101p\u0113c nav p\u0113t\u012bjumos balst\u012btu ieteikumu par to, cik bie\u017ei p\u0101rtraukt s\u0113d\u0113\u0161anu, ta\u010du pa\u0161reiz\u0113jie pier\u0101d\u012bjumi liecina, ka \u012bsi p\u0101rtraukumi j\u0101veic aptuveni ik p\u0113c 30 min\u016bt\u0113m<\/a>. Kop\u0113j\u0101 s\u0113d\u0113\u0161anas laika samazin\u0101\u0161ana un \u012bsu akt\u012bvu p\u0101rtraukumu integr\u0113\u0161ana j\u016bsu ikdien\u0101 var rad\u012bt p\u0101rmai\u0146as gan jums, gan j\u016bsu l\u012bdzcilv\u0113kiem, gan ar\u012b pacientiem neatkar\u012bgi no t\u0101, vai tiek sasniegts ieteicamais fizisko aktivit\u0101\u0161u l\u012bmenis.<\/p>\n

Praktiski ieteikumi<\/strong><\/p>\n

Praktiski veidi, k\u0101 samazin\u0101t s\u0113d\u0113\u0161anu darb\u0101 un m\u0101j\u0101s:<\/p>\n

P\u0101rtrauciet s\u0113d\u0113\u0161anu, kad vien varat<\/strong>: kl\u012bniskaj\u0101 un cita veida darb\u0101 pie rakst\u0101mgalda ir izplat\u012bti ilgi, nep\u0101rtrauktas s\u0113d\u0113\u0161anas laikaposmi. Pat \u012bsa izkust\u0113\u0161an\u0101s, st\u0101v\u0113\u0161ana, stiep\u0161an\u0101s vai \u012bsa pastaiga, pal\u012bdz p\u0101rtraukt \u0161os ilgsto\u0161os s\u0113d\u0113\u0161anas periodus (skat\u012bt piem\u0113rus<\/a>).<\/p>\n

Iek\u013caujiet kust\u012bbas darb\u012bb\u0101s, ko jau veicat<\/strong>: kust\u012bbai nav j\u0101b\u016bt atsevi\u0161\u0137am uzdevumam. Pastaigas telefona zvanu laik\u0101, starp pacientiem vai pa ce\u013cam p\u0113c kafijas var summ\u0113ties dienas laik\u0101.<\/p>\n

St\u0101viet viegl\u0101ku uzdevumu veik\u0161anas laik\u0101:<\/strong> piez\u012bmju las\u012b\u0161anai, e-pasta p\u0101rbaudei vai televizora skat\u012b\u0161an\u0101s laik\u0101 ne vienm\u0113r ir nepiecie\u0161ams kr\u0113sls. Vienk\u0101r\u0161i piel\u0101gojumi, piem\u0113ram, kl\u0113pjdatora novieto\u0161ana augst\u0101k vai st\u0101vgalds var padar\u012bt st\u0101v\u0113\u0161anu par viegli \u012bstenojamu ieradumu.<\/p>\n

Izmantojiet ikdienas aktivit\u0101tes k\u0101 iesp\u0113ju kust\u0113ties: <\/strong>m\u0101jsaimniec\u012bbas darbi, dar\u012bjumu k\u0101rto\u0161ana un br\u012bvais laiks pied\u0101v\u0101 iesp\u0113jas aizst\u0101t s\u0113d\u0113\u0161anu ar viegli veicam\u0101m aktivit\u0101t\u0113m, k\u0101p\u0161anu pa k\u0101pn\u0113m, ie\u0161anu k\u0101j\u0101m vai kust\u0113\u0161anos, skatoties televizoru.<\/p>\n

Sak\u0101rtojiet savu vidi, lai t\u0101 veicin\u0101tu kust\u012bbas:<\/strong> nelielas izmai\u0146as darba un m\u0101jas vid\u0113 var veicin\u0101t kust\u012bbas bez lielas piep\u016bles, novietojot priek\u0161metus t\u0101l\u0101k par rokas stiepiena att\u0101lumu, iestatot atg\u0101din\u0101jumus piecelties vai paturot pr\u0101t\u0101 da\u017eus vienk\u0101r\u0161us vingrin\u0101jumus.<\/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":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_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":"3.0.2","language":"lv","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","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":false,"content":false,"excerpt":false},"my":{"title":false,"content":false,"excerpt":false},"bg":{"title":false,"content":false,"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},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/4738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/comments?post=4738"}],"version-history":[{"count":17,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/4738\/revisions"}],"predecessor-version":[{"id":4855,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/4738\/revisions\/4855"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/4744"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=4738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=4738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=4738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}