{"id":7289,"date":"2023-01-13T13:50:13","date_gmt":"2023-01-13T10:50:13","guid":{"rendered":"https:\/\/urbancare.clinic\/break-prolonged-sitting-with-5-minute-walks-every-30-minutes-researchers-recommend\/"},"modified":"2023-01-13T13:50:13","modified_gmt":"2023-01-13T10:50:13","slug":"unterbrechen-sie-langeres-sitzen-mit-5-minutigen-spaziergangen-alle-30-minuten-empfehlen-forscher","status":"publish","type":"post","link":"https:\/\/urbancare.clinic\/de\/break-prolonged-sitting-with-5-minute-walks-every-30-minutes-researchers-recommend\/","title":{"rendered":"Unterbrechen Sie langes Sitzen mit 5-min\u00fctigen Spazierg\u00e4ngen alle 30 Minuten, empfehlen Forscher"},"content":{"rendered":"
<\/div>\n

Wie viel m\u00fcssen Menschen laufen, um die Auswirkungen des langen Sitzens einzud\u00e4mmen? Ein Forscherteam hat herausgefunden, dass es so einfach sein kann wie ein f\u00fcnfmin\u00fctiger \u201eTrainingssnack\u201c alle 30 Minuten Sitzen.<\/p>\n

Die meisten Menschen wissen, dass sie sich f\u00fcr ihre Gesundheit mehr bewegen und weniger sitzen m\u00fcssen. Sitzende Zeit wurde mit \u201esch\u00e4dlichen gesundheitlichen Folgen\u201c in Verbindung gebracht, schrieben die Forscher in ihrer Studie. ver\u00f6ffentlicht<\/a> in Medizin und Wissenschaft in Sport und Bewegung. Sogar bei Jugendlichen wurde beispielsweise sitzendes Verhalten in Verbindung gebracht h\u00f6heres Risiko f\u00fcr Depressionen<\/a>.<\/p>\n

Sitzen \u00fcber l\u00e4ngere Zeitr\u00e4ume, bemerkte das Columbia University Irving Medical Center (CUIMC<\/a>), kann gesundheitssch\u00e4dlich sein \u2013 und das auch dann, wenn man regelm\u00e4\u00dfig Sport treibt.<\/p>\n

Allerdings ist es nicht immer einfach, sich mehr zu bewegen, insbesondere an einem arbeitsreichen Tag. F\u00fcr ihre neue Studie untersuchten die Forscher daher die verschiedenen \u201eSportsnacks\u201c, die Menschen den ganzen Tag \u00fcber zu sich nehmen k\u00f6nnen.<\/p>\n

<\/div>\n

Dazu geh\u00f6rten eine Minute Gehen alle 30 Minuten Sitzen, eine Minute Gehen alle 60 Minuten Sitzen, f\u00fcnf Minuten Gehen alle 30 Minuten, f\u00fcnf Minuten Gehen alle 60 Minuten und \u00fcberhaupt kein Gehen.<\/p>\n

\u201eDer Zweck dieser Studie bestand darin, die akuten Auswirkungen mehrerer Dosen einer Sitzpausen-Intervention auf kardiometabolische Risikofaktoren zu untersuchen und gleichzeitig die Wirksamkeit unterschiedlicher H\u00e4ufigkeit und Dauer von Sitzpausen zu bewerten\u201c, schreiben die Forscher.<\/p>\n

Jeder der 11 Erwachsenen mittleren und h\u00f6heren Alters nahm f\u00fcnf Tage lang an der Studie teil. Jeden Tag sa\u00dfen sie acht Stunden lang da, besch\u00e4ftigten sich aber mit einer der Interventionen. Ihre Glukose wurde alle 15 Minuten und ihr Blutdruck alle 60 Minuten \u00fcberpr\u00fcft \u2013 diese beiden Messungen gelten als \u201eSchl\u00fcsselindikatoren f\u00fcr die kardiovaskul\u00e4re Gesundheit\u201c, stellte CUIMC fest.<\/p>\n

Von den Bewegungspausen schien der f\u00fcnfmin\u00fctige Spaziergang alle 30 Minuten die optimale Intervention zu sein. Konkret hie\u00df es, es sei das einzige, bei dem \u201eder Glukosezuwachsbereich unter der Kurve deutlich abgeschw\u00e4cht wurde\u201c.<\/p>\n

Obwohl alle Pausen zu einer Senkung des Blutdrucks f\u00fchrten, verglichen mit dem blo\u00dfen Sitzen den ganzen Tag, waren die gr\u00f6\u00dften Senkungen beim f\u00fcnfmin\u00fctigen Spaziergang alle 30 Minuten Sitzen und beim einmin\u00fctigen Spaziergang alle 60 Minuten zu beobachten.<\/p>\n

\u201eDie vorliegende Studie liefert wichtige Informationen \u00fcber wirksame Dosen w\u00e4hrend einer sitzenden Pause\u201c, schrieben die Forscher. \u201eEine h\u00f6here Frequenz und l\u00e4ngere Pausen (alle 30 Minuten f\u00fcr 5 Minuten) sollten in Betracht gezogen werden, wenn glyk\u00e4mische Reaktionen gezielt angegangen werden sollen, w\u00e4hrend niedrigere Dosen zur Senkung des Blutdrucks ausreichen k\u00f6nnen.\u201c<\/p>\n

Dies steht im Einklang mit anderen Arbeiten, die die Bedeutung und den Nutzen von ein wenig Bewegung zur Eind\u00e4mmung der Auswirkungen sitzender Zeit hervorheben.<\/p>\n

Eine Studie aus dem Jahr 2019 ergab beispielsweise, dass diejenigen, die mindestens vier Minuten am Tag Sport treiben, dies tun weniger wahrscheinlich, fr\u00fch zu sterben<\/a> als diejenigen, die \u00fcberhaupt keinen Sport trieben. Und im Jahr 2015 empfahl ein internationales Expertengremium Arbeitskr\u00e4fte in einer ver\u00f6ffentlichten Leitlinie verbringen Sie weniger Zeit im Sitzen<\/a> um die Entwicklung langfristiger gesundheitlicher Probleme zu vermeiden.<\/p>\n

In der aktuellen Studie stellten die Forscher au\u00dferdem fest, dass sich die Stimmung und die M\u00fcdigkeit der Teilnehmer nach den Trainingspausen verbesserten, mit Ausnahme der einmin\u00fctigen Pause alle 60 Minuten.<\/p>\n

Dies sei \u201ewichtig\u201c, sagte Studienleiter Keith Diaz vom Vagelos College of Physicians and Surgeons der Columbia University, laut CUIMC. Dies liegt daran, dass Menschen dazu neigen, sich auf Verhaltensweisen einzulassen, \u201edie ihnen ein gutes Gef\u00fchl geben und die Spa\u00df machen\u201c, bemerkte er.<\/p>\n

Jetzt erweitern die Forscher ihre Arbeit mit einer \u201egr\u00f6\u00dferen Vielfalt\u201c an Teilnehmern und noch mehr (25) Gehdosen.<\/p>\n

\u201eUnsere Ergebnisse zeigen, dass bereits geringe Spazierg\u00e4nge \u00fcber den Arbeitstag verteilt das Risiko f\u00fcr Herzerkrankungen und andere chronische Erkrankungen deutlich senken k\u00f6nnen\u201c, sagte Diaz.<\/p>\n

Medizinische t\u00e4gliche Quelle<\/a><\/p>\n

","protected":false},"excerpt":{"rendered":"

Obwohl alle Pausen zu einer Senkung des Blutdrucks f\u00fchrten, verglichen mit dem blo\u00dfen Sitzen den ganzen Tag, waren die gr\u00f6\u00dften Senkungen beim f\u00fcnfmin\u00fctigen Spaziergang alle 30 Minuten Sitzen und beim einmin\u00fctigen Spaziergang alle 60 Minuten zu beobachten.<\/p>","protected":false},"author":2,"featured_media":7290,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":{"page_builder":"","fifu_image_url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/01\/break-prolonged-sitting-with-5-minute-walks-every-30-minutes-researchers-recommend.jpg","fifu_image_alt":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-7289","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nBreak Prolonged Sitting With 5-Minute Walks Every 30 Minutes, Researchers Recommend - Urban Care Clinic<\/title>\n<meta name=\"robots\" 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