Riesgos de estar sentado durante largos períodos de tiempo
La investigación ha relacionado estar sentado durante largos períodos de tiempo con una serie de problemas de salud. Incluyen: obesidad y un grupo de afecciones: aumento de la presión arterial, niveles altos de azúcar en la sangre, exceso de grasa corporal alrededor de la cintura y niveles de colesterol poco saludables — que constituyen el síndrome metabólico.
Sentarse durante largos períodos de tiempo puede conducir a una variedad de riesgos para la salud, que incluyen:
- Poor Posture: Sitting for long periods of time can lead to poor posture and alignment of the spine, which can result in pain and discomfort.
- Obesity: Sitting for long periods of time can lead to weight gain and obesity, as it reduces the number of calories burned throughout the day.
- Cardiovascular Disease: Sitting for extended periods of time can increase the risk of developing cardiovascular disease, as it can lead to a decrease in blood flow and an increase in blood pressure.
- Type 2 Diabetes: Sitting for long periods of time can increase the risk of developing type 2 diabetes, as it can lead to insulin resistance.
- Muscle Degeneration: Sitting for extended periods of time can result in muscle degeneration, as it reduces the amount of physical activity and movement that the body is used to.
- Increased Risk of Certain Cancers: Some studies have suggested that sitting for long periods of time can increase the risk of certain types of cancer, such as colon, breast, and endometrial cancer.
- Mental Health Problems: Sitting for extended periods of time can also impact mental health, leading to depression and anxiety.
Para mitigar estos riesgos, se recomienda tomar descansos regulares para ponerse de pie y moverse, hacer ejercicio regularmente y mantener una buena postura mientras está sentado.
En general, la investigación parece apuntar al hecho de que menos sentarse y más moverse contribuyen a una mejor salud. Puede comenzar simplemente de pie en lugar de sentarse cuando tenga la oportunidad. O encuentre maneras de caminar mientras trabaja. Por ejemplo:
- Take a break from sitting every 30 minutes.
- Stand while talking on the phone or watching television.
- If you work at a desk, try a standing desk — or improvise with a high table or counter.
- Walk with your colleagues for meetings rather than sitting in a conference room.
- Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.
