{"id":750,"date":"2022-11-06T13:39:58","date_gmt":"2022-11-06T13:39:58","guid":{"rendered":"https:\/\/andorraosteopatia.com\/?p=750"},"modified":"2026-03-19T21:10:49","modified_gmt":"2026-03-19T21:10:49","slug":"sedentarismo-riesgo-importante-salud","status":"publish","type":"post","link":"https:\/\/andorraosteopatia.com\/ca\/sedentarismo-riesgo-importante-salud\/","title":{"rendered":"El sedentarisme: un dels riscos m\u00e9s importants per a la salut actualment."},"content":{"rendered":"<p class=\"wp-block-paragraph translation-block\">Un estil de vida sedentari no vol dir necess\u00e0riament ser f\u00edsicament inactiu. Moltes persones que fan esport regularment tenen un estil de vida sedentari. Passen massa temps a <strong>la mateixa posici\u00f3<\/strong>, ja sigui asseguts o drets. El sedentarisme ha esdevingut una cosa molt comuna a la nostra societat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">A Europa, prop del 40% de la poblaci\u00f3 t\u00e9 una feina sedent\u00e0ria i aquesta xifra no deixa d'augmentar. L'impacte a la salut f\u00edsica i mental \u00e9s molt greu. Un estil de vida sedentari s'associa a una <strong>mortalitat m\u00e9s gran<\/strong> i a un <strong>risc m\u00e9s gran<\/strong> de malalties cardiovasculars, c\u00e0ncer i diabetis de tipus 2, per exemple. Per\u00f2 tamb\u00e9 pot contribuir al desenvolupament o exacerbaci\u00f3 d'afeccions musculoesquel\u00e8tiques com el mal d'esquena i coll. Especialment quan hi ha un factor addicional d'estr\u00e8s psicol\u00f2gic o emocional.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">En les darreres d\u00e8cades, fins i tot a la <strong>poblaci\u00f3 m\u00e9s jove<\/strong>, el comportament sedentari ha augmentat considerablement a causa de la popularitat de la tecnologia moderna, com els ordinadors i els videojocs. Aix\u00f2 els pot predisposar a patir problemes de salut durant l'edat adulta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El sedentarisme afecta l'organisme de diverses maneres:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"has-background wp-block-list\" style=\"background-color:#fcb90069\">\n<li class=\"translation-block\">Disfuncions <strong>metab\u00f2liques<\/strong> com la desregulaci\u00f3 dels l\u00edpids i la insensibilitat a la insulina.<\/li>\n\n\n\n<li class=\"translation-block\">Afecta la <strong>circulaci\u00f3<\/strong> sangu\u00ednia, la despesa card\u00edaca i augmenta el risc d'hipertensi\u00f3.<\/li>\n\n\n\n<li class=\"translation-block\">Condueix a una reducci\u00f3 de la densitat \u00f2ssia, cosa que significa un risc m\u00e9s gran <strong>d'osteoporosi.<\/strong><\/li>\n\n\n\n<li class=\"translation-block\">Passar molt de temps en una posici\u00f3 encorbada altera la funci\u00f3 diafragm\u00e0tica i condueix a una <strong>respiraci\u00f3<\/strong> tor\u00e0cica m\u00e9s superficial. El diafragma, a m\u00e9s de ser el nostre principal m\u00fascul respiratori, tamb\u00e9 t\u00e9 una funci\u00f3 important en el manteniment de la postura, la circulaci\u00f3 venosa i limf\u00e0tica i la funci\u00f3 visceral.<\/li>\n\n\n\n<li class=\"translation-block\">Mantenir la mateixa postura durant molt de temps, ja sigui en posici\u00f3 asseguda o dreta, suposa una gran <strong>tensi\u00f3 mec\u00e0nica<\/strong> per a les articulacions, els lligaments, els discos i els m\u00fasculs. Aix\u00f2 pot provocar problemes de sobrec\u00e0rrega i fins i tot danys als teixits en persones predisposades.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Com pots combatre el sedentarisme?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">Com he dit abans, fer una activitat f\u00edsica amb regularitat sempre \u00e9s una cosa positiva, per\u00f2 per si sola no compensa el comportament sedentari. \u00c9s important <strong>canviar de postura<\/strong> regularment, almenys cada hora. Aix\u00f2 ajuda a canviar la c\u00e0rrega de les articulacions i els m\u00fasculs, activa la circulaci\u00f3 sangu\u00ednia i millora la respiraci\u00f3. L'ideal \u00e9s caminar una mica o fer alguns exercicis senzills durant un parell de minuts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">Una altra cosa que tamb\u00e9 ha demostrat els seus beneficis s\u00f3n els <strong>escriptoris amb al\u00e7ada ajustable<\/strong> perqu\u00e8 puguis alternar entre estar assegut i dret al teu escriptori. Aix\u00f2, per\u00f2, requereix una inversi\u00f3 considerable, per la qual cosa potser no sempre \u00e9s factible per a l'empresa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La seg\u00fcent rutina senzilla t'ajudar\u00e0 sens dubte i es pot fer f\u00e0cilment a la majoria dels llocs de treball. <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/5-1024x683.png\" alt=\"\" class=\"wp-image-751 size-full\" srcset=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/5-1024x683.png 1024w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/5-600x400.png 600w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/5-300x200.png 300w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/5-768x512.png 768w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/5-1536x1025.png 1536w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/5-18x12.png 18w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/5.png 1748w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading\">Flexi\u00f3 de maluc de peu, amb goma el\u00e0stica o sense.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">En posici\u00f3 dreta, aixeca el genoll lentament fins a l'al\u00e7ada del maluc i torna a baixar-lo. Repetiu a l'altra banda. Realitza entre 10 i 15 repeticions de cada costat.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile\"><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading\">Esquat amb suport<\/h2>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">Posa't darrere una cadira amb les mans en lleuger contacte amb la mateixa. Mou lentament la pelvis cap enrere i cap avall, com si t'asseguessis. Mantingueu la major part del seu pes sobre els talons i els dits dels peus en contacte amb el terra.<br>\nTorna a impulsar-te sobre els talons i repeteix de 10 a 15 vegades.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/6-1024x683.png\" alt=\"\" class=\"wp-image-752 size-full\" srcset=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/6-1024x683.png 1024w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/6-600x400.png 600w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/6-300x200.png 300w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/6-768x512.png 768w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/6-1536x1025.png 1536w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/6-18x12.png 18w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/6.png 1748w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/7-1024x683.png\" alt=\"\" class=\"wp-image-753 size-full\" srcset=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/7-1024x683.png 1024w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/7-600x400.png 600w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/7-300x200.png 300w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/7-768x512.png 768w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/7-1536x1025.png 1536w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/7-18x12.png 18w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/7.png 1748w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading\">Retirar la barbeta<\/h2>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">Posa't dret o asseu-te dret i mira davant teu. Mou el cap recte cap enrere mantenint els ulls al mateix nivell\/al\u00e7ada. No moguis la barbeta ni cap amunt ni cap avall, sin\u00f3 directament cap enrere. \u00c9s un moviment petit, de no m\u00e9s d'1 cm.<br>\nMantingues el moviment durant 5 segons i repetiu-lo de 10 a 15 vegades.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile\"><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading\">Elevaci\u00f3 lateral tronc inclinat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">Inclina't cap endavant amb l'esquena recta i els genolls lleugerament flexionats. Mantingues el cap alineat amb l'esquena (evita mirar cap amunt) i deixa que els bra\u00e7os pengin.<br>\nAixeca els bra\u00e7os cap als costats com si volguessis volar. Mantingueu la posici\u00f3 durant 5 segons i torneu lentament. Repeteix-ho de 10 a 15 vegades.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/8-1024x683.png\" alt=\"\" class=\"wp-image-754 size-full\" srcset=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/8-1024x683.png 1024w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/8-600x400.png 600w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/8-300x200.png 300w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/8-768x512.png 768w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/8-1536x1025.png 1536w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/8-18x12.png 18w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/8.png 1748w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/9-1024x683.png\" alt=\"\" class=\"wp-image-755 size-full\" srcset=\"https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/9-1024x683.png 1024w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/9-600x400.png 600w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/9-300x200.png 300w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/9-768x512.png 768w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/9-1536x1025.png 1536w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/9-18x12.png 18w, https:\/\/andorraosteopatia.com\/wp-content\/uploads\/2022\/11\/9.png 1748w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading\">Respiraci\u00f3 abdominal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">Posa't dret o asseu-te dret. Col\u00b7loca una m\u00e0 al pit i una altra al ventre.<br>\nInspira lentament pel nas i porta l'aire cap a la m\u00e0 del ventre, de manera que l'abdomen s'expandeixi cap a fora. La m\u00e0 al pit comprova que el pit no s'eleva durant la inspiraci\u00f3. Exhala suaument i segueix l'abdomen cap a dins amb la m\u00e0. Compte uns quatre segons d'inspiraci\u00f3 i sis d'espiraci\u00f3. Repeteix-ho de 10 a 15 vegades.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Intenta fer-ne un o m\u00e9s sempre que puguis. T'ajuden a trencar la rutina d'estar assegut ia centrar-te a les zones que pateixen m\u00e9s amb el sedentarisme.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Espero que aix\u00f2 t'ajudi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si tens alguna pregunta o busques un enfocament m\u00e9s personalitzat, no dubtis a posar-te a <a href=\"https:\/\/andorraosteopatia.com\/es_es\/contacto\/\" target=\"_blank\" rel=\"noreferrer noopener\">contacte<\/a> amb mi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Que et vagi b\u00e9,<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tom<\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7700832\/\" target=\"_blank\" rel=\"noopener\">Park <\/a>et al., Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean J Fam Med. 2020 Nov;41(6):365-373.<\/p>","protected":false},"excerpt":{"rendered":"<p>Un estilo de vida sedentario no significa necesariamente ser f\u00edsicamente inactivo. Muchas personas que hacen deporte regularmente tienen un estilo de vida sedentario. Pasan demasiado tiempo en la misma posici\u00f3n, ya sea sentados o de pie. El sedentarismo se ha\u0219 convertido en algo muy com\u00fan en nuestra sociedad. En Europa, cerca del 40% de la [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":759,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"on","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[15],"tags":[9,13,17,16],"class_list":["post-750","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-estilo-de-vida","tag-dolor-de-cuello","tag-dolor-lumbar","tag-ejercicio","tag-sedentarismo","entry","has-media"],"_links":{"self":[{"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/posts\/750","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/comments?post=750"}],"version-history":[{"count":2,"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/posts\/750\/revisions"}],"predecessor-version":[{"id":1777,"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/posts\/750\/revisions\/1777"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/media\/759"}],"wp:attachment":[{"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/media?parent=750"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/categories?post=750"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/andorraosteopatia.com\/ca\/wp-json\/wp\/v2\/tags?post=750"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}