{"id":4738,"date":"2026-02-26T08:29:19","date_gmt":"2026-02-26T08:29:19","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=4738"},"modified":"2026-03-23T09:50:23","modified_gmt":"2026-03-23T09:50:23","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":"","_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":"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","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":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}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/4738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/comments?post=4738"}],"version-history":[{"count":16,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/4738\/revisions"}],"predecessor-version":[{"id":4781,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/4738\/revisions\/4781"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media\/4744"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media?parent=4738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/categories?post=4738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/tags?post=4738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}