Riscos de ficar sentado por longos períodos de tempo
A pesquisa relacionou sentar-se por longos períodos de tempo com uma série de preocupações com a saúde. Eles incluem obesidade e um conjunto de condições – aumento da pressão arterial, açúcar elevado no sangue, excesso de gordura corporal ao redor da cintura e níveis de colesterol insalubres — que constituem a síndrome metabólica.
Sentar-se por longos períodos de tempo pode levar a uma série de riscos para a saúde, incluindo:
- 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 esses riscos, recomenda-se fazer pausas regulares para se levantar e se movimentar, praticar exercícios regulares e manter uma boa postura enquanto estiver sentado.
No geral, a pesquisa parece apontar para o fato de que menos sentado e mais em movimento contribuem para uma melhor saúde. Você pode começar simplesmente em pé, em vez de sentar-se quando tiver a chance. Ou encontre maneiras de caminhar enquanto trabalha. Por exemplo:
- 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.
