Sitzen ist das neue Rauchen

Ob bei der Arbeit, beim Essen, im Home-office. Sitzen ist ein ständiger Begleiter unseres Alltags. Ist es doch auch mit Gemütlichkeit und Ruhepausen assoziiert – was kann also daran ungesund sein?

Fast zwei Drittel der Deutschen bewegen sich weniger als eine Stunde am Tag (TK-Studie „Beweg dich, Deutschland!“, 2022).

Studien zufolge führt langes Sitzen zu erheblichen gesundheitlichen Risiken, vergleichbar mit denen durch Tabakkonsum. So begünstigt langes Sitzen die Entstehung einer Vielzahl weitverbreiteter Erkrankungen – darunter Diabetes, Krebs und Herz-Kreislauf-Erkrankungen  (Chomistek et al., 2013).

https://innov8tiv.com/tools-to-helps-you-avoid-prolonged-
sitting-in-front-of-a-computer/amp/

(Lavie et al., 2019) zeigen einen Zusammenhang zwischen dem Risiko von Sterblichkeit durch Herz-Kreislauferkrankungen (CVD Mortality) und der täglichen Sitzdauer:

Weitere Daten bescheinigen Menschen, die länger als sechs Stunden täglich sitzen, eine um 20 Prozent reduzierte Lebenserwartung. Interessanterweise bestehen diese Auswirkungen laut dieser Forscher ebenfalls, wenn die restliche körperliche Aktivität am Tag hoch ist. (Biswas et al., 2015).

Eine weitere Forschungsgruppe haben in ihrer Metaanalyse Daten aus Studien von über 1 Mio. Studienteilnehmern ausgewertet. Sie konnten zeigen, dass ein hohes Maß an körperlicher Aktivität pro Tag (60-75 Minuten) die Sterblichkeitsrate bei Menschen mit hohen Sitzzeiten (6-8 Stunden) wieder reduzieren kann (Ekelund et al., 2016).

Ähnliche Ergebnisse fanden auch  (Matthews et al., 2012): Das Sterblichkeitsrisiko bei zu hohen Fernseh-Sitz-Zeiten reduzierte sich, wenn die  Menschen sonst am Tag ein hohes Maß an körperlicher Aktivität zeigten:

Unabhängig von diesen unterschiedlichen Ergebnissen scheint langes Sitzen in vielerlei Hinsicht schädlich zu sein. Dabei kommt es auf die Dauer des Sitzens an. Über längere Zeit wirkt sich Sitzen negativ auf Zucker- und Fettstoffwechsel, Blutfluss und Gefäßfunktion aus. Entzündungsprozesse werden gefördert, Muskeln bauen ab, da sich der Organismus im Sparmodul befindet und die Fettverbrennung ist reduziert.

Tipps für den Alltag:

  • Alle 20 Minuten das Sitzen unterbrechen
  • Jeder Schritt zählt: Treppe statt Fahrstuhl
  • Möglichst viel Bewegung während der Arbeit integrieren: Stehpult während der Arbeiten, warum beim Telefonieren nicht stehen? Oder ein Meeting ganz ohne Stühle abhalten? Brainstormen fürs neue Projekt könnte man auch bei einem Spaziergang um den Block.
  • Kleine Bewegungspausen einbauen
  • Mini-Workout im Büro: Aufstehen, Schultern, Hüft-, Knie-, Fußgelenke kreisen, Beine ausschütteln, in Zehenstand gehen und wippen, Gehen auf der Stelle, Knie hochziehen, anfersen usw.
  • Unterstützung durch Apps wie „Awareness“, die die Sitz-Zeit vor dem PC tracken und an regelmäßige Bewegungspausen erinnern

Literatur

    Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015).

    Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Annals of Internal Medicine, 162(2), 123–132. https://doi.org/10.7326/M14-1651

    Chomistek, A. K., Manson, J. E., Stefanick, M. L., Lu, B., Sands-Lincoln, M., Going, S. B., Garcia, L., Allison, M. A., Sims, S. T., LaMonte, M. J., Johnson, K. C., & Eaton, C. B. (2013).

    Relationship of Sedentary Behavior and Physical Activity to Incident Cardiovascular Disease. Journal of the American College of Cardiology, 61(23), 2346–2354. https://doi.org/10.1016/j.jacc.2013.03.031

    Lavie, C. J., Ozemek, C., Carbone, S., Katzmarzyk, P. T., & Blair, S. N. (2019).

    Sedentary Behavior, Exercise, and Cardiovascular Health. Circulation Research, 124(5), 799–815. https://doi.org/10.1161/CIRCRESAHA.118.312669

    Matthews, C. E., George, S. M., Moore, S. C., Bowles, H. R., Blair, A., Park, Y., Troiano, R. P., Hollenbeck, A., & Schatzkin, A. (2012).

    Amount of time spent in sedentary behaviors and cause-specific mortality in US adults. The American Journal of Clinical Nutrition, 95(2), 437–445. https://doi.org/10.3945/ajcn.111.019620

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