Llevo años recomendando a mis pacientes que se levanten de la silla y caminen. Al principio apoyado en el sentido común, posteriormente en mi experiencia personal. Hoy es el British Medical Journal el que lo recomienda a tenor de una guía publicada en el British Journal of Sports Medicine en la que se aconseja a todo aquel que realice trabajo sedentario que se levante de la silla un mínimo de dos horas cada jornada laboral y camine lo que pueda. El gasto energético es mayor de pié que sentado y mejor dando algún paso por la oficina que inmóvil. Si se multiplica por los días laborales de un año implica mucho para la salud.
Desarrollar estilos de vida y de trabajo que contemplen cambios posturales y movimiento es determinante para mantenernos en buena forma física y evitar enfermedades. Son intervenciones poco costosas que tienen muchos beneficios a medio y largo plazo. Tan solo hay que tomar conciencia de que acabaremos mejor la jornada si esta no ha sido totalmente sedentaria.
The sedentary office: a growing case for change towards better health and productivity. Expert statement commissioned by Public Health England and the Active Working Community Interest Company
Abstract
An international group of
experts was invited by Public Health England and a UK community interest
company (Active Working
CIC) to provide guidelines for
employers to promote the avoidance of prolonged periods of sedentary
work. The set of recommendations
was developed from the totality of the
current evidence, including long-term epidemiological studies and
interventional studies
of getting workers to stand and/or move
more frequently. The evidence was ranked in quality using the four
levels of the American
College of Sports Medicine. The derived
guidance is as follows: for those occupations which are predominantly
desk based,
workers should aim to initially
progress towards accumulating 2 h/day of standing and light activity
(light walking) during
working hours, eventually progressing
to a total accumulation of 4 h/day (prorated to part-time hours). To
achieve this, seated-based
work should be regularly broken up with
standing-based work, the use of sit–stand desks, or the taking of short
active standing
breaks. Along with other health
promotion goals (improved nutrition, reducing alcohol, smoking and
stress), companies should
also promote among their staff that
prolonged sitting, aggregated from work and in leisure time, may
significantly and independently
increase the risk of cardiometabolic
diseases and premature mortality. It is appreciated that these
recommendations should
be interpreted in relation to the
evidence from which they were derived, largely observational and
retrospective studies,
or short-term interventional studies
showing acute cardiometabolic changes. While longer term intervention
studies are required,
the level of consistent evidence
accumulated to date, and the public health context of rising chronic
diseases, suggest initial
guidelines are justified. We hope these
guidelines stimulate future research, and that greater precision will
be possible
within future iterations.
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