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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.

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