
Zdravstvene OPASNOSTI SEDENJA
Naučnici upozoravaju: preterano sedenje štetnije čak i od pušenja!
Kada se pogledate u ogledalo, čini li vam se da izgledate starije nego što stvarno jeste? Ako je tako, razmislite o tome koliko vremena provedete sedeći – na kauču, stolici, sofi, za radnim stolom. Jedan, dva, pet ili – deset sati dnevno?
Osim ishrane, kvaliteta sna i loših navika, na vaše biološko doba utiče i to koliko se krećete. Nova istraživanja otkrila su da je preterano sedenje jedna od najopasnijih navika savremenog doba, koja znatno ugrožava vaše zdravlje i kvalitet života.
Rezultati novih istraživanja o sedenju
-
Skraćuje životni vek
Naučnici s kalifornijskog univerziteta testirali su uticaj sedenja na ženske osobe u dobu od 64 do 95 godina. Istraživanje sprovedeno među 1.500 pripadnica lepšeg pola pokazalo je da žene, koje mnogo sede, u proseku su 8 godina starije od onih koje se više kreću.
Žene koje sede više od 10 sati dnevno i manje od 40 minuta dnevno bave se nekom fizičkom aktivnošću imaju kraće telomere.
Telomeri su svojevrsne zaštitne kapice, koje se nalaze na završecima vaših hromozoma. Oni deluju na biološko doba. Svaki put kada se vaše ćelije dele, i vaši se telomeri malo skrate. Kada se telomeri previše skrate, ćelije se više ne mogu deliti i – umiru. Dakle, ako sedite više od 10 sati dnevno, tokom životnog veka, u proseku ubrzavate vaš proces starenja za 8 godina!
Novo istraživanje je pokazalo da se to ne dešava kod žena koje svaki dan vežbaju barem 30 minuta, čak i ako duže vremena sede. To znači da, uprkos sedenju, one neće stariti brže, zahvaljujući tome što su u svoju svakodnevnu rutinu uklopile polusatne telesne vežbe.
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Povećava rizik od teških bolesti
Sve veći broj istraživanja iznova potvrđuje koliko je dugotrajno sedenje škodljivo za zdravlje. Osim što ubrzava starenje na ćelijskom nivou te povećava rizik od preuranjene smrti, sedenje pogoduje nastanku:
- dijabetesa
- srčanih bolesti
- tumora
- gojaznosti
Istraživanje je otkrilo usku vezu između dugotrajnog sedenja i povećanog rizika od teških bolesti.
Naime, višesatno sedenje povećava:
- rizik od raka pluća za 54%
- rizik od raka maternice za čak 6 %
- rizik od raka debelog creva za 30%
Smanjite li sedenje, značajno ćete sebi produžiti životni vek.
-
Štetno je kao i pušenje
Kada je reč o uticaju na zdravlje, sedenje se danas naziva “novim pušenjem”. Dok svaka popušena cigareta smanjuje očekivani životni vek za 11 minuta, svaki sat sedenja prema dr. Jamesu Levinu oduzima vam čak dva sata života! Sedenje je zapravo i štetnije od pušenja. Studija je pokazala da su zaposleni, koji svakih pola sata “protegnu noge”, znatno zdraviji od onih koji celo radno vreme provode sedeći. Stoga, u toku radnog dana, povremeno ustanite od stola i nakratko napravite nekoliko koraka. Ako je moguće, poslove, koji nisu vezani uz radni sto, napravite u pokretu ili isprobajte “stojeći sto”.
Kako smanjiti štetan uticaj sedenja
Ako mnogo vremena provodite u kancelariji ili obavljate posao od kuće, nabavite stojeći sto, dakle onaj uz koji nećete sediti, nego – stajati. Osim što ćete se osećati bolje i imati više energije, vaša produktivnost neće opasti.
Ako i nemate stojeći sto, možete čak i sami improvizovati – ispod računara stavite neku čvrstu kutiju ili prazan koš tako da dok radite možete stajati.
Osim toga, uvek kada sedite, imajte na umu da sedite pravilno – uspravne kičme, otvorenog grudnog koša i aktivnih mišića nogu. Svakih 20 minuta ustanite od stola i dozvolite sebi dvominutnu šetnju.
Imajte na umu da što se više krećete, to ćete biti snažniji, fleksibilniji i lakše ćete moći obavljati sve vaše dnevne zadatke.
Napravite test sedanja i ustajanja
Kako biste proverili vaše zdravstveno stanje i vitalnost, isprobajte test sedanja na pod i ustajanja. Napravite to tako da se što manje služite rukama, kolenima ili drugim delovima tela. Ako pri sedanju ili ustajanju s poda kao pomoć ne koristite nijedan deo tela, ostvarujete maksimalnih 10 bodova.
Svaki put kada se pomognete, oslanjajući se na ruku ili koleno, oduzmite sebi po jedan bod od maksimalnih 10. Na primer, ako pri sedanju na pod koristite ruku, a pri ustajanju se služite rukom i kolenom, oduzmite 3 boda i ocenite se sa 7.
Kako ćete izvesti ovaj test, uveliko zavisi o snazi vaših mišića, fleksibilnosti, balansu i motoričkoj koordinaciji, a to je, naravno, povezano i s brojem sati koje provodite sedeći.
Rezultati:
- Ako ste ostvarili do 3 boda, vaš rizik od smrti u idućih 6 godina veći je 6,5 puta nego kod onih koji su zabeležili od 8 do 10 bodova.
- Ako ste ostvarili od 3 do 6 bodova, rizik se povećava 3,8 puta.
- Ako ste ostvarili od 6 do 8 bodova, imate 1,8 puta veći rizik.
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