Why sitting is bad for you - Murat Dalkilinç

Zakaj je sedenje škodljivo - Murat Dalkilinç

Translator: Klavdija Cernilogar Reviewer: Nika Kotnik

Right now, you're probably sitting down to watch this video

Prav zdaj verjetno sedite in gledate tale video.

and staying seated for a few minutes to view it is probably okay.

Nekajminutno sedenje je verjetno v redu.

But the longer you stay put, the more agitated your body becomes.

A dlje ko ste pri miru, bolj nemirno postane telo.

It sits there counting down the moments until you stand up again

Šteje minute do trenutka, ko boste spet vstali

and take it for a walk.

in šli na sprehod.

That may sound ridiculous.

Morda to zveni neumno.

Our bodies love to sit, right?

Naša telesa rada sedijo, ne?

Not really.

Niti ne.

Sure, sitting for brief periods can help us recover from stress

Kratkotrajno sedenje seveda pomaga pri odpravi stresa

or recuperate from exercise.

ali počitku zaradi športa.

But nowadays, our lifestyles make us sit much more than we move around,

A današnji življenjski stil veliko bolj zahteva sedenje kot gibanje,

and our bodies simply aren't built for such a sedentary existence.

naša telesa pa niso ustvarjena za tako sedeče življenje.

In fact, just the opposite is true.

Pravzaprav je ravno obratno.

The human body is built to move,

Telo je ustvarjeno za gibanje

and you can see evidence of that in the way it's structured.

in to je jasno iz njegove oblike.

Inside us are over 360 joints, and about 700 skeletal muscles

Imamo 360 sklepov in okoli 700 skeletnih mišic,

that enable easy, fluid motion.

ki omogočajo enostavno tekoče gibanje.

The body's unique physical structure gives us the ability to stand up straight

Edinstvena fizična struktura telesa nam omogoča, da stojimo pokonci,

against the pull of gravity.

v nasprotju s silo težnosti.

Our blood depends on us moving around to be able to circulate properly.

Kri lahko pravilno kroži samo, če se gibljemo.

Our nerve cells benefit from movement,

Živčne celice imajo koristi od gibanja

and our skin is elastic, meaning it molds to our motions.

in koža je elastična, torej se prilagaja našim gibom.

So if every inch of the body is ready and waiting for you to move,

In če torej vsak del telesa samo čaka, da se bomo premaknili,

what happens when you just don't?

kaj se zgodi, če se ne?

Let's start with the backbone of the problem, literally.

Začnimo dobesedno s hrbtenico problema.

Your spine is a long structure

Hrbtenica je dolga struktura,

made of bones and the cartilage discs that sit between them.

sestavljena iz kosti in medvretenčnih diskov med njimi.

Joints, muscles and ligaments that are attached to the bones

Sklepi, mišice in vezi, ki se vežejo na kosti,

hold it all together.

vse držijo skupaj.

A common way of sitting is with a curved back and slumped shoulders,

Ponavadi sedimo z ukrivljenim hrbtom in povešenimi rameni,

a position that puts uneven pressure on your spine.

kar neenakomerno pritiska na hrbtenico.

Over time, this causes wear and tear in your spinal discs,

Sčasoma se zato medvretenčni diski obrabijo,

overworks certain ligaments and joints,

določene vezi in sklepi so preobremenjeni,

and puts strain on muscles that stretch

mišice pa se zaradi pritiska pretegnejo,

to accommodate your back's curved position.

da bi se prilagodile ukrivljenosti hrbta.

This hunched shape also shrinks your chest cavity while you sit,

Taka oblika med sedenjem tudi zmanjša obseg prsne votline,

meaning your lungs have less space to expand into when you breath.

zato imajo pljuča manj prostora, da bi se med dihanjem razširila.

That's a problem because it temporarily limits the amount of oxygen

To je težava, saj začasno omeji količino kisika,

that fills your lungs and filters into your blood.

ki napolni pljuča in pride v kri.

Around the skeleton are the muscles, nerves, arteries and veins

Okoli okostja so mišice, živci, arterije in vene,

that form the body's soft tissue layers.

ki tvorijo mehko tkivo telesa.

The very act of sitting squashes, pressurizes and compresses,

S sedenjem jih mečkamo, pritiskamo nanje in jih stiskamo,

and these more delicate tissues really feel the brunt.

kar je breme za ta občutljiva tkiva.

Have you ever experienced numbness and swelling in your limbs when you sit?

Ste imeli kdaj otrple ali otekle okončine, ko ste sedeli?

In areas that are the most compressed,

Na najbolj stisnjenih področjih

your nerves, arteries and veins can become blocked,

lahko živce, arterije in vene blokiramo,

which limits nerve signaling, causing the numbness,

kar omeji živčne povezave in povzroči otrplost,

and reduces blood flow in your limbs, causing them to swell.

to pa zmanjša pretok krvi v okončine, zaradi česar otečejo.

Sitting for long periods also temporarily deactivates lipoprotein lipase,

Dolgotrajno sedenje tudi začasno ustavi lipoproteinsko lipazo,

a special enzyme in the walls of blood capillaries

posebni encim v zidovih kapilar,

that breaks down fats in the blood,

ki razgrajuje maščobo v krvi.

so when you sit, you're not burning fat nearly as well as when you move around.

Ko sedite, torej ne razgrajujete maščobe tako dobro kot med gibanjem.

What effect does all of this stasis have on the brain?

Kako vse to stanje vpliva na možgane?

Most of the time, you probably sit down to use your brain,

Večino časa možgane uprabljamo med sedenjem,

but ironically, lengthy periods of sitting actually run counter to this goal.

a ironično je, da dolgotrajno sedenje pravzaprav ne pomaga.

Being stationary reduces blood flow

Negibnost zmanjša prekrvavitev

and the amount of oxygen entering your blood stream through your lungs.

ter količino kisika, ki pride v kri skozi pljuča.

Your brain requires both of those things to remain alert,

Možgani potrebujejo oboje, da bi bili pozorni,

so your concentration levels will most likely dip

zato nam bo koncentracija verjetno padla,

as your brain activity slows.

ko se delovanje možganov upočasni.

Unfortunately, the ill effects of being seated don't only exist in the short term.

Na žalost negativni učinki sedenja niso samo kratkotrajni.

Recent studies have found that sitting for long periods

Nove študije kažejo, da je dolgotrajno sedenje

is linked with some types of cancers and heart disease

povezano z nekaterimi vrstami raka in srčnih bolezni,

and can contribute to diabetes, kidney and liver problems.

s sladkorno boleznijo ter težavami z ledvicami in jetri.

In fact, researchers have worked out that, worldwide,

Raziskovalci so ugotovili, da na svetovni ravni

inactivity causes about 9% of premature deaths a year.

telesna nedejavnost povzroči okoli 9 odstotkov prezgodnjih smrti letno.

That's over 5 million people.

To je več kot pet milijonov ljudi.

So what seems like such a harmless habit

Ta na videz neškodljiva navada

actually has the power to change our health.

torej lahko močno vpliva na zdravje.

But luckily, the solutions to this mounting threat are simple and intuitive.

Na srečo so rešitve za to grožnjo enostavne in intuitivne.

When you have no choice but to sit,

Kadar morate sedeti,

try switching the slouch for a straighter spine,

poskusite bolj zravnati hrbtenico,

and when you don't have to be bound to your seat,

in ko niste ravno privezani na stol,

aim to move around much more,

se skušajte več gibati,

perhaps by setting a reminder to yourself to get up every half hour.

morda si nastavite opomnik, da vsake pol ure vstanete.

But mostly, just appreciate that bodies are built for motion, not for stillness.

A predvsem upoštevajte, da so telesa grajena za gibanje, ne za mirovanje.

In fact, since the video's almost over, why not stand up and stretch right now?

In ker je tega videa skoraj konec, bi kar takoj vstali in se pretegnili?

Treat your body to a walk.

Nagradite telo s sprehodom.

It'll thank you later.

Nekoč vam bo hvaležno.