{"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\/tr\/2026\/02\/sitting-less-small-changes-that-make-a-big-difference\/","title":{"rendered":"Daha Az Oturmak: B\u00fcy\u00fck Fark Yaratan K\u00fc\u00e7\u00fck De\u011fi\u015fiklikler"},"content":{"rendered":"

Zofia Szczuka \u2013 SWPS \u00dcniversitesi, Polonya & Deakin \u00dcniversitesi, Avustralya<\/strong><\/p>\n

Sedanter davran\u0131\u015flar: Sadece \u201caktif olmamak\u201dtan daha fazlas\u0131<\/strong><\/p>\n

Fiziksel aktiviteyi art\u0131rman\u0131n sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan faydalar\u0131 yayg\u0131n olarak bilinmektedir. Ancak \u201csedanter davran\u0131\u015flar\u201d olarak adland\u0131r\u0131lan durumlara ayn\u0131 \u00f6l\u00e7\u00fcde dikkat ediyor muyuz?<\/p>\n

Sedanter davran\u0131\u015flar<\/a>, g\u00fcn i\u00e7inde uyan\u0131k oldu\u011fumuz saatlerde, oturarak ya da uzanarak yapt\u0131\u011f\u0131m\u0131z ve v\u00fccudun \u00e7ok az enerji harcad\u0131\u011f\u0131 t\u00fcm aktiviteleri kapsar. \u00d6nemli bir ayr\u0131nt\u0131 \u015fudur: Sedanter davran\u0131\u015flar, d\u00fc\u015f\u00fck seviyedeki fiziksel aktivite ile ayn\u0131 \u015fey de\u011fildir. \u00d6rne\u011fin her sabah 30 dakika ko\u015fuya \u00e7\u0131k\u0131yor olabilirsiniz, ancak g\u00fcn\u00fcn geri kalan\u0131n\u0131 i\u015fte ya da evde uzun s\u00fcre oturarak ge\u00e7iriyor olabilirsiniz. Bu durum bazen \u201caktif koltuk patatesi<\/a>\u201d olarak adland\u0131r\u0131l\u0131r: D\u00fczenli egzersizin, uzun s\u00fcreli oturma ile bir arada bulunmas\u0131. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn g\u00fcncel<\/a> k\u0131lavuzlar\u0131nda sedanter davran\u0131\u015flar\u0131n azalt\u0131lmas\u0131 ve fiziksel aktivitenin art\u0131r\u0131lmas\u0131 birbirini tamamlayan hedefler olarak ele al\u0131nmaktad\u0131r.<\/p>\n

<\/p>\n

Sedanter davran\u0131\u015flarla ba\u011flant\u0131l\u0131 riskler<\/strong><\/p>\n

\u0130\u015f yerlerinde, telefon g\u00f6r\u00fc\u015fmelerinde, yemek yerken, seyahat ederken ve sosyal medyada vakit ge\u00e7irirken otururuz. Bilimsel veriler<\/a>, \u00f6rne\u011fin pratisyen hekimler gibi bir\u00e7ok sa\u011fl\u0131k \u00e7al\u0131\u015fan\u0131n\u0131n, ortalama bir i\u015f g\u00fcn\u00fcnde 10 saatin \u00fczerinde oturarak zaman ge\u00e7irdi\u011fini g\u00f6stermektedir. Bu say\u0131lar \u00f6nemlidir. Uzun s\u00fcreli oturma; kalp-damar hastal\u0131klar\u0131, diyabet, baz\u0131 kanser t\u00fcrleri ve depresyon gibi pek \u00e7ok sa\u011fl\u0131k sorununun riskini art\u0131rmaktad\u0131r<\/a>. Kendi g\u00fcn\u00fcn\u00fcz\u00fcn ne kadar\u0131n\u0131 oturarak ge\u00e7irdi\u011finizi ve bu s\u00fcreye ne s\u0131kl\u0131kla ara verdi\u011finixi hi\u00e7 d\u00fc\u015f\u00fcnd\u00fcn\u00fcz m\u00fc? Evde ya da i\u015fte bak\u0131m verdi\u011finiz ki\u015filerin durumu nas\u0131l? Bunlar, \u00fczerinde d\u00fc\u015f\u00fcnmeye de\u011fer sorulard\u0131r.<\/p>\n

Bu durum neden sizin ve dan\u0131\u015fanlar\u0131n\u0131z i\u00e7in \u00f6nemli?<\/strong><\/p>\n

Ne kadar oturdu\u011funuz ve ne s\u0131kl\u0131kla hareket etti\u011finiz, yaln\u0131zca kendi sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 de\u011fil, dan\u0131\u015fanlar\u0131n\u0131z\u0131n sa\u011fl\u0131k \u00f6nerilerinize nas\u0131l yakla\u015ft\u0131\u011f\u0131n\u0131 da etkileyebilir. Ara\u015ft\u0131rmalar, dan\u0131\u015fanlar\u0131n sa\u011fl\u0131k uzmanlar\u0131n\u0131 aktif olarak alg\u0131lad\u0131klar\u0131nda kendilerinin de daha aktif olabileceklerine dair g\u00fcvenlerinin artt\u0131\u011f\u0131n\u0131 g\u00f6stermektedir<\/a>. Bir\u00e7ok ki\u015fi i\u00e7in sa\u011fl\u0131k uzmanlar\u0131 \u00f6nemli rol modellerdir. G\u00fcn i\u00e7indeki toplam oturma s\u00fcrenizi azaltmaya ya da k\u0131sa hareket molalar\u0131 eklemeye \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131zda hem kendi sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 desteklemi\u015f olursunuz hem de dan\u0131\u015fanlar\u0131n\u0131z i\u00e7in daha sa\u011fl\u0131kl\u0131 rutinleri modellemi\u015f olursunuz.<\/p>\n

G\u00fcn\u00fcn\u00fcz halihaz\u0131rda hareket i\u00e7erse bile, sedanter davran\u0131\u015flar\u0131n azalt\u0131lmas\u0131n\u0131 dan\u0131\u015fanlara te\u015fvik etmek \u00f6nemini korur. \u00c7\u00fcnk\u00fc hem yeti\u015fkinler hem de \u00e7ocuklar, uyan\u0131k olduklar\u0131 zaman\u0131n b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc oturarak ge\u00e7irmekte ve bu s\u00fcre y\u0131llar i\u00e7inde giderek artmaktad\u0131r. Buna kar\u015f\u0131n, bu konudaki toplumsal fark\u0131ndal\u0131k h\u00e2l\u00e2 d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n

Hareketi oturman\u0131n yerine koymak<\/strong><\/p>\n

Hareket etmeyi oturman\u0131n yerine koymak i\u00e7in basit yollar aranabilir. Bilimsel veriler<\/a>, bu de\u011fi\u015fikliklerin yak\u0131n bir arkada\u015f, romantik partner ya da bir aile \u00fcyesiyle birlikte yap\u0131ld\u0131\u011f\u0131nda daha kolay olabilece\u011fini de g\u00f6stermektedir. \u0130\u015fe giderken bir durak \u00f6nce inmek ya da ekran kar\u015f\u0131s\u0131nda oturmak yerine aileyle daha aktif zaman ge\u00e7irmek gibi k\u00fc\u00e7\u00fck d\u00fczenlemeler de\u011fi\u015fiklik yaratmak i\u00e7in yard\u0131mc\u0131 olabilir. Oturman\u0131n ka\u00e7\u0131n\u0131lmaz oldu\u011fu durumlarda bile, k\u0131sa y\u00fcr\u00fcy\u00fc\u015fler ya da esneme molalar\u0131 anlaml\u0131 farklar yarat\u0131r. Sandalyeden birka\u00e7 dakikal\u0131\u011f\u0131na kalkmak dahi odaklanmay\u0131, duygu durumunu<\/a> ve \u00fcretkenli\u011fi<\/a> art\u0131r\u0131r. S\u0131k verilen hareket molalar\u0131 ayn\u0131 zamanda stres seviyesini, uyku h\u00e2lini, a\u011fr\u0131 ve bedensel rahats\u0131zl\u0131\u011f\u0131,<\/a> kardiyovask\u00fcler riskleri<\/a> ve kan \u015fekerindeki gl\u00fckoz miktar\u0131n\u0131<\/a> azaltmaktad\u0131r.<\/p>\n

Farkl\u0131 oturma bi\u00e7imleri ve farkl\u0131 sa\u011fl\u0131k etkileri<\/strong><\/p>\n

\u0130ki ki\u015fi g\u00fcn i\u00e7inde ayn\u0131 toplam s\u00fcre boyunca oturuyor olsa bile, bu s\u00fcrenin nas\u0131l da\u011f\u0131ld\u0131\u011f\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde farkl\u0131l\u0131k g\u00f6sterebilir. Bu fark sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan anlaml\u0131d\u0131r. \u0130vme\u00f6l\u00e7er temelli bir \u00e7al\u0131\u015fmada<\/a>, bu durum iki davran\u0131\u015f profiliyle a\u00e7\u0131klanm\u0131\u015ft\u0131r. \u201cUzun s\u00fcre oturanlar\u201d, g\u00fcn boyunca genellikle \u00e7ok az ara vererek, uzun ve kesintisiz oturma d\u00f6nemleri ya\u015farlar. \u201cAra verenler\u201d ise \u00f6rne\u011fin telefon konu\u015fmalar\u0131 s\u0131ras\u0131nda ya da g\u00f6revler aras\u0131ndaki k\u0131sa molalarda s\u0131k s\u0131k aya\u011fa kalkarlar. Ara\u015ft\u0131rmac\u0131lar, oturmay\u0131 daha s\u0131k b\u00f6len ki\u015filerin toplam sedanter s\u00fcreleri ve orta-yo\u011fun fiziksel aktiviteleri ayn\u0131 olsa bile, daha iyi metabolik sonu\u00e7lara sahip olduklar\u0131n\u0131 g\u00f6stermektedir. En s\u0131k ara veren gruptaki ki\u015filerin bel \u00e7evrelerinin, en az ara veren gruptakilere k\u0131yasla 6 santimetre civar\u0131nda daha k\u00fc\u00e7\u00fck oldu\u011fu da g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n

Bu alandaki ara\u015ft\u0131rmalar hen\u00fcz erken a\u015famada oldu\u011fundan, oturman\u0131n ne s\u0131kl\u0131kla b\u00f6l\u00fcnmesi gerekti\u011fine dair resm\u00ee \u00f6neriler bulunmamaktad\u0131r. Ancak mevcut kan\u0131tlar, yakla\u015f\u0131k her 30 dakikada bir<\/a> k\u0131sa bir hareket molas\u0131 verilmesinin faydal\u0131 olabilece\u011fini g\u00f6stermektedir. \u00d6nerilen fiziksel aktivite d\u00fczeylerine ula\u015f\u0131l\u0131p ula\u015f\u0131lmad\u0131\u011f\u0131ndan ba\u011f\u0131ms\u0131z olarak, toplam oturma s\u00fcresini azaltmak ve g\u00fcne k\u0131sa hareket molalar\u0131 eklemek hem sizin hem de destekledi\u011finiz ki\u015filer i\u00e7in fark yaratabilir.<\/p>\n

Pratik \u00f6neriler<\/strong><\/p>\n

Oturma s\u00fcresini azaltmak i\u00e7in baz\u0131 pratik \u00f6neriler a\u015fa\u011f\u0131daki gibidir:<\/p>\n

Oturmay\u0131 m\u00fcmk\u00fcn oldu\u011funca b\u00f6l\u00fcn:<\/strong> Klinik ortamlarda ve masa ba\u015f\u0131 i\u015flerde uzun ve kesintisiz oturma s\u00fcreleri yayg\u0131nd\u0131r. K\u0131sa s\u00fcreli aya\u011fa kalkmak, esnemek ya da k\u00fc\u00e7\u00fck bir y\u00fcr\u00fcy\u00fc\u015f bile bu s\u00fcreleri b\u00f6lmeye yard\u0131mc\u0131 olur. (\u00f6rnek aktiviteler<\/a>)<\/p>\n

Hareketi zaten yapt\u0131\u011f\u0131n\u0131z \u015feylere ekleyin:<\/strong> Hareket mutlaka ayr\u0131 bir g\u00f6rev olmak zorunda de\u011fildir. Telefonla konu\u015furken y\u00fcr\u00fcmek, dan\u0131\u015fanlar aras\u0131nda hareket etmek ya da kahve almaya giderken biraz y\u00fcr\u00fcmek g\u00fcn i\u00e7indeki hareket s\u00fcrenizi art\u0131r\u0131r.<\/p>\n

Hafif i\u015fler i\u00e7in ayakta durun:<\/strong> Not okumak, e-postalara bakmak ya da televizyon izlemek her zaman oturmay\u0131 gerektirmez. Diz\u00fcst\u00fc bilgisayar\u0131 y\u00fckseltmek ya da ayakta \u00e7al\u0131\u015fma masas\u0131 kullanmak gibi k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler ayakta durmay\u0131 ola\u011fan hale getirebilir.<\/p>\n

G\u00fcnl\u00fck i\u015fleri hareket f\u0131rsat\u0131 olarak kullan\u0131n:<\/strong> Ev i\u015fleri, k\u0131sa mesafelerde y\u00fcr\u00fcmek, merdiven kullanmak ya da televizyon izlerken hareket etmek gibi g\u00fcndelik aktiviteler oturman\u0131n yerini hafif harekete b\u0131rakabilir.<\/p>\n

\u00c7evrenizi hareketi te\u015fvik edecek \u015fekilde d\u00fczenleyin:<\/strong> Evde ve i\u015fte yap\u0131lacak k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler, ekstra \u00e7aba gerektirmeden hareket etmeyi te\u015fvik edebilir. Baz\u0131 e\u015fyalar\u0131 uzakta tutmak, aya\u011fa kalkmay\u0131 hat\u0131rlatan alarmlar kurmak ya da ak\u0131lda tutulabilecek basit egzersizler belirlemek gibi de\u011fi\u015fimler hareket s\u00fcrenizi art\u0131rabilir.<\/p>\n

\u0130ngilizce asl\u0131ndan \u00e7eviren<\/em>: Ulusal Edit\u00f6r Selen \u00d6zbek, M.Sc.<\/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":"tr","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