{"id":8759,"date":"2024-04-27T00:00:00","date_gmt":"2024-04-26T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/sedavy-sposob-zivota\/"},"modified":"2024-04-27T00:00:00","modified_gmt":"2024-04-26T23:00:00","slug":"sedavy-sposob-zivota","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/sedavy-sposob-zivota\/","title":{"rendered":"Presed\u00edte v\u00e4\u010d\u0161iu \u010das\u0165 d\u0148a? Aj kr\u00e1tka fyzick\u00e1 aktivita m\u00f4\u017ee zlep\u0161i\u0165 va\u0161e zdravie"},"content":{"rendered":"

Sed\u00edte cel\u00fd de\u0148 v pr\u00e1ci a preferujete jazdu autom namiesto nieko\u013eko min\u00fatovej ch\u00f4dze?<\/strong> Aj napriek tomu, \u017ee sa to na prv\u00fd poh\u013ead nezd\u00e1, d\u00e1vate v\u00e1\u0161mu telu zabra\u0165 viac, ne\u017e si mysl\u00edte.<\/p>\n

Jeden z americk\u00fdch prieskumov poukazuje na znepokojiv\u00e9 zistenie. Ako informuje Forbes, a\u017e polovica dospel\u00fdch Ameri\u010danov str\u00e1vi denne takmer 10 hod\u00edn seden\u00edm.<\/strong> V 80 % pr\u00edpadoch sa to nesna\u017eia kompenzova\u0165 pohybov\u00fdmi vo\u013eno\u010dasov\u00fdmi aktivitami. Namiesto nich preferuj\u00fa jazdu v aute \u010di str\u00e1ven\u00fd \u010das pred telev\u00edznou obrazovkou.<\/p>\n

Inak tomu nie je ani na Slovensku. Zo \u0161tatistiky N\u00e1rodn\u00e9ho centra zdravotn\u00edckych inform\u00e1ci\u00ed (NCZI) vypl\u00fdva, \u017ee od roku 2021 sa eviduje v\u00fdrazne vy\u0161\u0161\u00ed po\u010det pacientov s chorobami povolania,<\/strong> uv\u00e1dza port\u00e1l Startitup. Za naj\u010dastej\u0161iu pr\u00ed\u010dinu dan\u00fdch ochoren\u00ed pod\u013ea NCZI m\u00f4\u017ee dlhodob\u00fd sedav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. V d\u00f4sledku toho pacienti vyh\u013ead\u00e1vaj\u00fa odborn\u00edkov pre probl\u00e9my s k\u013abmi, kos\u0165ami, \u0161\u013eachami \u010di nervov\u00fdmi kon\u010datinami.<\/p>\n

Sedav\u00fd \u0161t\u00fdl \u017eivota rovnako zl\u00fd ako faj\u010denie<\/h3>\n

Za m\u00ed\u013enik sedav\u00e9ho sp\u00f4sobu \u017eivota mo\u017eno pova\u017eova\u0165 obdobie pand\u00e9mie. \u013dudia vymenili kancel\u00e1rie za pr\u00e1cu z pohodlia domova, kedy ich jedin\u00fd pohyb tvoril presun medzi jednotliv\u00fdmi miestnos\u0165ami. Ako dod\u00e1va Forbes, vypl\u00fdva to aj z prieskumu, ktor\u00fd sa zameral na 2-tis\u00edc zamestnancov pracuj\u00facich na dia\u013eku. V s\u00favislosti s t\u00fdm a\u017e 60 % respondentov zn\u00ed\u017eilo svoju mobilitu o viac ako 50 %.<\/strong><\/p>\n

Presun dan\u00fdch pracovn\u00edkov do zamestnania tvor\u00ed v priemere len 16 krokov, kedy sa z postele pres\u00favaj\u00fa k pracovn\u00e9mu stolu. Tretina z nich po\u010das cel\u00e9ho pracovn\u00e9ho d\u0148a presed\u00ed na stoli\u010dke.<\/strong> V pr\u00edpade 63 % op\u00fdtan\u00fdch ich celodenn\u00fd pohyb pozost\u00e1va z presunu na toaletu \u010di do kuchyne.<\/p>\n Sedav\u00fd sp\u00f4sob \u017eivota je rovnako \u0161kodliv\u00fd ako faj\u010denie. Zdroj: pexels.com\n

\u0160t\u00fadie pova\u017euj\u00fa uveden\u00fd novodob\u00fd fenom\u00e9n za rovnako \u0161kodliv\u00fd ako faj\u010denie. Riziko \u00famrtia na kardiovaskul\u00e1rne ochorenia sa zvy\u0161uje na 80 %, pri\u010dom v\u00fdnimku netvoria ani in\u00e9 zdravotn\u00e9 \u0165a\u017ekosti. Jedn\u00fdm z nich je zv\u00fd\u0161enie rizika demencie u dospel\u00fdch nad 60 rokov,<\/strong> ktor\u00ed denne str\u00e1via seden\u00edm viac ako 10 hod\u00edn.<\/p>\n

Zo \u0161t\u00fadie American Cancer Society vypl\u00fdva, \u017ee \u017eeny, ktor\u00e9 sedeli viac ako \u0161es\u0165 hod\u00edn denne,<\/strong> mali o 34 % vy\u0161\u0161iu pravdepodobnos\u0165 \u00famrtia v porovnan\u00ed s t\u00fdmi, ktor\u00e9 boli akt\u00edvnej\u0161ie.<\/p>\n

Netreba sa sta\u0165 v\u00fdkonn\u00fdm \u0161portovcom<\/h3>\n

Na to, aby ste sa udr\u017eali v kond\u00edcii, netreba tr\u00e1vi\u0165 v posil\u0148ovni ka\u017ed\u00fd de\u0148 nieko\u013eko hod\u00edn. Sta\u010d\u00ed, ak fyzick\u00fa aktivitu do v\u00e1\u0161ho \u017eivota zarad\u00edte postupne,<\/strong> pri\u010dom sa stane pr\u00edjemnou rutinou.<\/p>\n

Ako uv\u00e1dza organiz\u00e1cia American College of Sports Medicine, pracovn\u00edci, ktor\u00ed cvi\u010dia minim\u00e1lne 45 min\u00fat t\u00fd\u017edenne, s\u00fa o 25 a\u017e 50 % menej chor\u00ed. Zauj\u00edmav\u00e9 je aj zistenie vedcov z Ve\u013ekej Brit\u00e1nie poukazuj\u00face, \u017ee \u013eudia v strednom veku, ktor\u00ed vykon\u00e1vaj\u00fa pohybov\u00fa aktivitu aspo\u0148 dvakr\u00e1t t\u00fd\u017edenne, maj\u00fa o 60 % men\u0161iu pravdepodobnos\u0165 vzniku Alzheimerovej choroby.<\/strong><\/p>\n Aj kr\u00e1tka pohybov\u00e1 aktivita m\u00f4\u017ee zvr\u00e1ti\u0165 rizik\u00e1 sedav\u00e9ho sp\u00f4sobu \u017eivota. Zdroj: pexels.com\n

Cvi\u010denie prin\u00e1\u0161a dobr\u00fa spr\u00e1vu aj pre \u013eud\u00ed trpiacich \u00fazkos\u0165ou,<\/strong> nako\u013eko m\u00f4\u017ee jej vznik zn\u00ed\u017ei\u0165 o 60 %. Pom\u00f4c\u0165 v\u00e1m m\u00f4\u017ee u\u017e len to, \u017ee po\u010das pracovn\u00e9ho d\u0148a budete sedenie strieda\u0165 so st\u00e1t\u00edm.<\/p>\n

Efekt\u00edvne vyh\u00fdbanie sa dlhodob\u00e9mu sedeniu<\/h3>\n

Existuje nieko\u013eko sp\u00f4sobov, ako porazi\u0165 sedav\u00fd sp\u00f4sob \u017eivota. Aj napriek tomu, \u017ee v budove je v\u00fd\u0165ah, nahra\u010fte ho schodmi. Z v\u00fdskumov vypl\u00fdva, \u017ee ak zdol\u00e1te \u0161tyri poschodia za menej ako min\u00fatu, podporujete zdravie svojho srdca.<\/strong><\/p>\n

Za pr\u00edjemn\u00fd sp\u00f4sob mo\u017eno pova\u017eova\u0165 aj za\u010datie r\u00e1na s kr\u00e1tkou prech\u00e1dzkou v pr\u00edrode.<\/strong> Nielen\u017ee tak odb\u00farate pracovn\u00fd stres, ale prebud\u00edte aj v\u00e1\u0161 unaven\u00fd mozog. Vyhliadnite si v bl\u00edzkosti v\u00e1\u0161ho bydliska park alebo pr\u00edrodn\u00e9 prostredie a na\u010derpajte nov\u00fa energiu.<\/p>\n Zdraviu prospejete aj vtedy, ke\u010f vymen\u00edte v\u00fd\u0165ah za schody. Zdroj: pexels.com\n

Sk\u00faste \u010daro pravidla 20-20-20.<\/strong> Ke\u010f m\u00e1te pred sebou dlh\u00fd pracovn\u00fd de\u0148 za obrazovkou, nastavte si na ka\u017ed\u00fdch 20 min\u00fat bud\u00edk ako pripomienku, aby ste vstali od v\u00e1\u0161ho pracovn\u00e9ho stola a nechali si nachv\u00ed\u013eu odd\u00fdchnu\u0165 o\u010di. Na to, aby sa va\u0161e o\u010di \u00faplne uvo\u013enili, posta\u010d\u00ed pribli\u017ene 20 sek\u00fand.<\/p>\n

Prem\u00fd\u0161\u013eate, ako efekt\u00edvne vyu\u017ei\u0165 zvy\u0161n\u00fd \u010das z obednej pauzy? Doprajte si p\u00e1r min\u00fatov\u00fd vysoko intenz\u00edvny intervalov\u00fd tr\u00e9ning<\/strong> v posil\u0148ovni. M\u00f4\u017eete do neho zakomponova\u0165 zdv\u00edhanie \u010diniek \u010di beh. Z v\u00fdskumov vypl\u00fdva, \u017ee ide o pohyb, ktor\u00fd posiln\u00ed va\u0161e srdce viac ne\u017e mierne cvi\u010denie. Z\u00e1rove\u0148 ide o skvel\u00fd sp\u00f4sob, ako sa vr\u00e1ti\u0165 do pr\u00e1ce s nabitou energiou a pre\u010distenou hlavou.<\/p>","protected":false},"excerpt":{"rendered":"

Sed\u00edte cel\u00fd de\u0148 v pr\u00e1ci a preferujete jazdu autom namiesto nieko\u013eko min\u00fatovej ch\u00f4dze? Aj napriek tomu, \u017ee sa to na prv\u00fd poh\u013ead nezd\u00e1, d\u00e1vate v\u00e1\u0161mu<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8759","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8759","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8759"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8759\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}