{"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\/sk\/2026\/02\/sitting-less-small-changes-that-make-a-big-difference\/","title":{"rendered":"Menej sedenia: Mal\u00e9 zmeny, ve\u013ek\u00fd rozdiel"},"content":{"rendered":"

Zofia Szczuka, SWPS University, Po\u013esko a Deakin University, Austr\u00e1lia<\/strong><\/p>\n

Sedav\u00fd sp\u00f4sob \u017eivota: viac ne\u017e len \u201eneby\u0165 akt\u00edvny\u201c<\/strong><\/p>\n

Pr\u00ednosy zv\u00fd\u0161enej fyzickej aktivity pre zdravie s\u00fa v\u0161eobecne zn\u00e1me. Venujeme v\u0161ak rovnak\u00fa pozornos\u0165 takzvan\u00e9mu \u201esedav\u00e9mu sp\u00f4sobu \u017eivota\u201c? Sedav\u00fd sp\u00f4sob \u017eivota s\u00fa ak\u00e9ko\u013evek \u010dinnosti, ktor\u00e9 vykon\u00e1vame po\u010das d\u0148a v sede alebo \u013eahu a ktor\u00e9 si od n\u00e1\u0161ho tela<\/a> vy\u017eaduj\u00fa ve\u013emi m\u00e1lo energie. D\u00f4le\u017eit\u00e9 je, \u017ee sedav\u00fd sp\u00f4sob \u017eivota NIE JE to ist\u00e9 ako n\u00edzka fyzick\u00e1 aktivita. M\u00f4\u017eete str\u00e1vi\u0165 r\u00e1na 30 min\u00fat behom ka\u017ed\u00fd de\u0148, no zvy\u0161ok d\u0148a st\u00e1le sed\u00edte dlh\u0161\u00ed \u010das v pr\u00e1ci alebo doma. Toto sa niekedy opisuje ako fenom\u00e9n \u201eakt\u00edvneho gau\u010dov\u00e9ho zemiaka\u201c<\/a>, kde pravideln\u00e9 cvi\u010denie koexistuje s dlh\u00fdmi hodinami sedenia. Zn\u00ed\u017eenie sedav\u00e9ho sp\u00f4sobu \u017eivota a zv\u00fd\u0161enie fyzickej aktivity s\u00fa doplnkov\u00fdmi cie\u013emi v s\u00fa\u010dasn\u00fdch smerniciach Svetovej zdravotn\u00edckej organiz\u00e1cie<\/a>.<\/p>\n

<\/p>\n

Rizik\u00e1 spojen\u00e9 so sedav\u00fdm sp\u00f4sobom \u017eivota<\/strong><\/p>\n

Sed\u00edme po\u010das pr\u00e1ce, telefon\u00e1tov, jed\u00e1l, cestovania a \u010dasu, ktor\u00fd tr\u00e1vime na soci\u00e1lnych sie\u0165ach. \u00dadaje<\/a> nazna\u010duj\u00fa, \u017ee mnoh\u00ed zdravotn\u00edcki pracovn\u00edci, napr\u00edklad v\u0161eobecn\u00ed lek\u00e1ri, sedia po\u010das be\u017en\u00e9ho pracovn\u00e9ho d\u0148a viac ako 10,5 hodiny. Tieto \u010d\u00edsla s\u00fa d\u00f4le\u017eit\u00e9. Dlh\u00e9 sedenie zvy\u0161uje riziko mnoh\u00fdch zdravotn\u00fdch probl\u00e9mov, ako s\u00fa kardiovaskul\u00e1rne ochorenia, cukrovka, nieko\u013eko druhov rakoviny a depresia<\/a>. Prem\u00fd\u0161\u013eali ste niekedy o tom, ko\u013eko \u010dasu tr\u00e1vite seden\u00edm a ako \u010dasto si ho rozde\u013eujete? A \u010do \u013eudia, o ktor\u00fdch sa star\u00e1te doma a v pr\u00e1ci? Toto s\u00fa ot\u00e1zky, ktor\u00e9 stoja za zv\u00e1\u017eenie.<\/p>\n

Pre\u010do je to d\u00f4le\u017eit\u00e9 pre v\u00e1s a va\u0161ich pacientov?<\/strong><\/p>\n

Ko\u013eko sed\u00edte a ako \u010dasto sa h\u00fdbete, m\u00f4\u017ee ovplyvni\u0165 nielen va\u0161e zdravie, ale aj to, ako pacienti reaguj\u00fa na va\u0161e rady t\u00fdkaj\u00face sa zdravia. V\u00fdskum ukazuje, \u017ee ke\u010f pacienti veria, \u017ee ich zdravotn\u00edcky pracovn\u00edk je akt\u00edvny, c\u00edtia sa istej\u0161ie, \u017ee s\u00fa aj sami akt\u00edvni<\/a>. Pre mnoh\u00fdch \u013eud\u00ed s\u00fa zdravotn\u00edcki pracovn\u00edci d\u00f4le\u017eit\u00fdmi vzormi; ke\u010f sa sna\u017e\u00edte zn\u00ed\u017ei\u0165 celkov\u00fd \u010das sedenia alebo ho rozdeli\u0165 kr\u00e1tkymi akt\u00edvnymi prest\u00e1vkami, podporujete svoje vlastn\u00e9 zdravie a z\u00e1rove\u0148 ste vzorom zdrav\u0161\u00edch n\u00e1vykov pre svojich pacientov.<\/p>\n

A aj ke\u010f va\u0161a \u00faloha u\u017e zah\u0155\u0148a ve\u013ea pohybu po\u010das d\u0148a, povzbudzovanie pacientov k zn\u00ed\u017eeniu sedav\u00e9ho spr\u00e1vania zost\u00e1va nevyhnutn\u00e9, preto\u017ee mnoh\u00ed dospel\u00ed a deti tr\u00e1via v\u00e4\u010d\u0161inu svojho bdel\u00e9ho \u010dasu seden\u00edm<\/a> \u2013 a toto mno\u017estvo v priebehu rokov neust\u00e1le rastie<\/a>. Z\u00e1rove\u0148 je verejn\u00e9 povedomie o tomto probl\u00e9me st\u00e1le n\u00edzke<\/a>.<\/p>\n

Nahradenie sedenia pohybom<\/strong><\/p>\n

M\u00f4\u017eete h\u013eada\u0165 jednoduch\u00e9 sp\u00f4soby, ako nahradi\u0165 sedenie pohybom. D\u00f4kazy<\/a> tie\u017e nazna\u010duj\u00fa, \u017ee tieto zmeny m\u00f4\u017eu by\u0165 jednoduch\u0161ie, ak sa robia s bl\u00edzkym priate\u013eom, romantick\u00fdm partnerom alebo \u010dlenom rodiny. Pom\u00f4c\u0165 m\u00f4\u017eu mal\u00e9 \u00fapravy, ako napr\u00edklad vyst\u00fapenie z autobusu o zast\u00e1vku sk\u00f4r cestou do pr\u00e1ce alebo v\u00fdber akt\u00edvnej\u0161ieho sp\u00f4sobu tr\u00e1venia \u010dasu s rodinou namiesto sedenia pred obrazovkou. A ke\u010f je sedenie nevyhnutn\u00e9, kr\u00e1tke prest\u00e1vky na r\u00fdchlu prech\u00e1dzku alebo stre\u010ding m\u00f4\u017eu st\u00e1le znamena\u0165 skuto\u010dn\u00fd rozdiel. Vst\u00e1vanie zo stoli\u010diek aj na nieko\u013eko min\u00fat zlep\u0161uje na\u0161e s\u00fastredenie, n\u00e1ladu<\/a> a produktivitu<\/a>. \u010cast\u00e9 prest\u00e1vky na pohyb tie\u017e zni\u017euj\u00fa hladinu stresu<\/a>, ospalos\u0165<\/a>, boles\u0165 alebo telesn\u00e9 nepohodlie<\/a>, srdcov\u00e9 riziko<\/a> a dvojhodinov\u00fa hladinu gluk\u00f3zy v plazme<\/a>.<\/p>\n

R\u00f4zne vzorce sedenia, r\u00f4zne \u00fa\u010dinky na zdravie<\/strong><\/p>\n

Aj ke\u010f dvaja \u013eudia str\u00e1via seden\u00edm rovnak\u00e9 mno\u017estvo \u010dasu, vzorec, v akom sa tento \u010das akumuluje, sa m\u00f4\u017ee podstatne l\u00ed\u0161i\u0165. A tento rozdiel je d\u00f4le\u017eit\u00fd pre zdravie. V \u0161t\u00fadii<\/a> zalo\u017eenej na akcelerometroch boli tieto rozdiely ilustrovan\u00e9 porovnan\u00edm dvoch behavior\u00e1lnych profilov. \u201ePredl\u017eova\u010di\u201c maj\u00fa tendenciu sedie\u0165 dlh\u00e9, nepreru\u0161ovan\u00e9 obdobia po\u010das d\u0148a, \u010dasto len s nieko\u013ek\u00fdmi kr\u00e1tkymi prest\u00e1vkami. \u201ePreru\u0161ova\u010di\u201c \u010dasto vst\u00e1vaj\u00fa, napr\u00edklad po\u010das telefon\u00e1tov alebo kr\u00e1tkych prest\u00e1vok medzi \u00falohami. V\u00fdskumn\u00edci zistili, \u017ee \u013eudia, ktor\u00ed \u010dastej\u0161ie preru\u0161ovali sedenie, mali lep\u0161ie metabolick\u00e9 v\u00fdsledky, nez\u00e1visle od celkov\u00e9ho \u010dasu sedenia a aktivity so strednou a\u017e vysokou intenzitou. Obzvl\u00e1\u0161\u0165 zauj\u00edmav\u00e9 je, \u017ee \u00fa\u010dastn\u00edci v najvy\u0161\u0161om kvartile prest\u00e1vok (naj\u010dastej\u0161ie prest\u00e1vky) mali obvod p\u00e1sa pribli\u017ene o 6 centimetrov men\u0161\u00ed ako \u00fa\u010dastn\u00edci predl\u017eova\u010di v najni\u017e\u0161om kvartile.<\/p>\n

Ke\u010f\u017ee v\u00fdskum v tejto oblasti je st\u00e1le v po\u010diato\u010dnej f\u00e1ze, neexistuj\u00fa \u017eiadne ofici\u00e1lne odpor\u00fa\u010dania, ako \u010dasto preru\u0161ova\u0165 sedenie, ale s\u00fa\u010dasn\u00e9 d\u00f4kazy nazna\u010duj\u00fa, \u017ee by ste si mali da\u0165 kr\u00e1tku prest\u00e1vku pribli\u017ene ka\u017ed\u00fdch 30 min\u00fat<\/a>. Zn\u00ed\u017eenie celkov\u00e9ho \u010dasu sedenia a pridanie kr\u00e1tkych akt\u00edvnych prest\u00e1vok do v\u00e1\u0161ho d\u0148a m\u00f4\u017ee ma\u0165 vplyv na v\u00e1s aj na jednotlivcov, ktor\u00fdch podporujete, bez oh\u013eadu na to, \u010di s\u00fa splnen\u00e9 odpor\u00fa\u010dan\u00e9 \u00farovne fyzickej aktivity.<\/p>\n

Praktick\u00e9 odpor\u00fa\u010dania<\/strong><\/p>\n

Tu s\u00fa praktick\u00e9 sp\u00f4soby, ako zn\u00ed\u017ei\u0165 sedenie v pr\u00e1ci aj doma<\/p>\n

Preru\u0161te sedenie, kedyko\u013evek m\u00f4\u017eete:<\/strong> Dlh\u00e9, nepreru\u0161ovan\u00e9 obdobia sedenia s\u00fa be\u017en\u00e9 v klinickej pr\u00e1ci a pr\u00e1ci za stolom. Aj kr\u00e1tky pohyb, st\u00e1tie, stre\u010ding alebo kr\u00e1tka prech\u00e1dzka pom\u00e1haj\u00fa preru\u0161i\u0165 tieto dlh\u00e9 obdobia (pozri pr\u00edklady<\/a>).<\/p>\n

Za\u010dle\u0148te pohyb do vec\u00ed, ktor\u00e9 u\u017e rob\u00edte:<\/strong> Pohyb nemus\u00ed by\u0165 samostatnou \u00falohou. Ch\u00f4dza po\u010das telefon\u00e1tov, medzi pacientmi alebo cestou na k\u00e1vu sa m\u00f4\u017ee po\u010das d\u0148a nahromadi\u0165.<\/p>\n

Stojte pri \u013eah\u0161\u00edch \u00faloh\u00e1ch:<\/strong> \u010c\u00edtanie pozn\u00e1mok, kontrola e-mailov alebo sledovanie telev\u00edzie nie v\u017edy vy\u017eaduje stoli\u010dku. Jednoduch\u00e9 \u00fapravy, ako je zdvihnut\u00fd notebook alebo st\u00f4l na st\u00e1tie, m\u00f4\u017eu urobi\u0165 st\u00e1tie jednoduch\u00fdm \u0161tandardom.<\/p>\n

Vyu\u017e\u00edvajte ka\u017edodenn\u00e9 aktivity ako pr\u00edle\u017eitosti na pohyb:<\/strong> Dom\u00e1ce pr\u00e1ce, vybavovanie poch\u00f4dzok a vo\u013en\u00fd \u010das pon\u00fakaj\u00fa pr\u00edle\u017eitosti nahradi\u0165 sedenie \u013eahkou aktivitou, choden\u00edm po schodoch, ch\u00f4dzou na kr\u00e1tke vzdialenosti alebo pohybom pri sledovan\u00ed telev\u00edzie.<\/p>\n

Pripravte si prostredie tak, aby ste sa mohli pohybova\u0165:<\/strong> Mal\u00e9 zmeny v pracovn\u00fdch a dom\u00e1cich priestoroch m\u00f4\u017eu povzbudi\u0165 k pohybu bez v\u00e4\u010d\u0161ej n\u00e1mahy, napr\u00edklad umiestnen\u00edm predmetov mimo dosahu, nastaven\u00edm pripomienok na st\u00e1tie alebo dodr\u017eiavan\u00edm nieko\u013ek\u00fdch jednoduch\u00fdch cvi\u010den\u00ed.<\/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":"sk","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