Perché stare seduti rovina la nostra salute - e come 22 minuti di esercizio potrebbero aiutare
Revisione paritaria di Dr Colin Tidy, MRCGPUltimo aggiornamento di Victoria RawUltimo aggiornamento 28 Gen 2026
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Per molti di noi, una giornata lavorativa comporta passare diverse ore seduti davanti a un computer - e questo ha un effetto serio sulla nostra salute. Ma la ricerca suggerisce che 22 minuti di esercizio da moderato a vigoroso al giorno possono ridurre gli impatti negativi sulla salute di uno stile di vita sedentario.
In questo articolo:
Video consigliati per Esercizio e attività fisica
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Why is sitting so bad for our health?
Centuries ago, a working day meant heading out with spears to hunt for food. Now, we've swapped the hunter-gatherer lifestyle for desk jobs with comfortable chairs. Unfortunately, this sedentary behaviour - spending long periods of time sitting down - can harm our health. Doing nothing for a lot of the day raises your chance of obesità, diabete di tipo 2 e malattie cardiache.
It's not known exactly why sitting down for prolonged periods is so bad for us. Research suggests that by not using our muscles as often, the function of our blood vessels might be affected, which can impact zucchero regulation and la pressione sanguigna. One study linked prolonged sitting to a slower metabolism - the process by which the body breaks down and uses energy - and reduced blood flow.
Sitting down all day has also been linked to musculoskeletal disorders, such as mal di schiena, tight muscles and dolore articolare. Hours of sitting can lead to tight hip flexor muscles - the ones at the top of your legs - which can affect your movement and balance, and lead to aches, pains and even falls.
How to counteract the effects of prolonged sitting
Torna ai contenutiResearch published by the British Journal of Sports Medicine (BJSM) has found that engaging in 22 minutes of moderate to vigorous attività fisica per day may reduce your likelihood of health problems.
A study of a group of 50+ year olds across Norway, Sweden, and the US found that exercising for 22 minutes even benefitted those who were sedentary for 12 or more hours per day.
It's not always possible to go to a gym class, especially during a busy work day. So what can you do to be more active if you have a sedentary job?
Go for a walk
Heading out for a brisk walk on your lunch break is a good way to get moving. Fresh air is invigorating and being around nature can help boost our giornata di salute mentale.
Walk instead of taking the car, or take the stairs rather than a lift.
Try an exercise video
There are loads of different opzioni di esercizio videos online, from dance workouts to yoga. Find one that suits your needs - for example, low impact exercise.
Invest in a standing desk
Some people use standing desks, which can help you burn calories and improve your posture. However, regular activity - such as exercising - offers better benefits than replacing prolonged sitting with prolonged standing.
Have walking meetings
Sitting at a desk or in a stuffy boardroom doesn't always foster creativity and productivity. Holding walking meetings outside - if the weather allows - is a good way to be active, while reaping the stimulating benefits of being all'aperto.
Stand up and move regularly
Whether it's getting a glass of water or a caffè, make sure you stand up, stretch and move around frequently. It can help to set a timer if you find it difficult to remember when you're absorbed in your work.
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How much exercise should you aim for a day?
Torna ai contenutiAdults should do at least 150 minutes of moderate intensity activity a week - such as brisk walking, dancing, water aerobics or riding a bike - or 75 minutes of vigorous activity such as corsa or swimming. It's important to do strengthening activities that work your muscles and to spread exercise evenly over the week.
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Che cos'è l'esercizio somatico? Esplorare la connessione mente-corpo
Introdotta negli anni '70 dal filosofo Thomas Hanna, la somatica si riferisce a una disciplina che esplora la relazione tra mente e corpo attraverso il movimento. L'esercizio somatico è una pratica sensoriale che promuove movimenti consapevoli per migliorare la consapevolezza delle sensazioni interne del corpo.
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Storia dell'articolo
Le informazioni su questa pagina sono revisionate da clinici qualificati.
Prossima revisione prevista: 29 Gen 2029
28 Gen 2026 | Ultima versione
8 Nov 2023 | Pubblicato originariamente
Autore:
Lydia Smith
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