Why sitting is bad for you - Murat Dalkilinç

Zašto je sednje loše - Murat Dalkilinc (Murat Dalkilinç)

Prevodilac: Anja Saric Lektor: Mile Živković

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

Ovog trenutka verovatno sedite dok gledate ovaj video

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

i sedenje od nekoliko minuta dok ga pogledate je verovatno u redu.

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

Ali, što duže ostanete u sedećem položaju, vaše telo postaje sve više uzrujano.

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

Sedi tako i broji trenutke dok ponovo ne ustanete

and take it for a walk.

i prošetate ga.

That may sound ridiculous.

Ovo možda zvuči smešno.

Our bodies love to sit, right?

Naša tela vole da sede, zar ne?

Not really.

Ne baš.

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

Naravno, kratkoročno sedenje nam može pomoći da se oporavimo od stresa

or recuperate from exercise.

ili od vežbanja.

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

Ali u današnje vreme, stil života nam nameće da sedimo više nego što se krećemo,

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

i naša tela jednostavno nisu napravljena za tako sedentno postojanje.

In fact, just the opposite is true.

Zapravo, upravo suprotno od toga.

The human body is built to move,

Ljudsko telo je napravljeno da se kreće,

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

i dokaz za to možemo videti u njegovoj strukturi.

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

Sastoji se od preko 360 zglobova i oko 700 skeletnih mišića

that enable easy, fluid motion.

što omogućava lako i fluidno kretanje.

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

Jedinstvena struktura tela, omogućuje nam da stojimo uspravno

against the pull of gravity.

uprkos sili gravitacije.

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

Pravilna cirkulacija krvi zavisi od našeg kretanja.

Our nerve cells benefit from movement,

Naše nervne ćelije imaju korist od kretanja,

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

a naša koža je elastična, što znači da se oblikuje prema našem kretanju.

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

Dakle, ako je svaki pedalj našeg tela spreman i čeka da se pokrenemo,

what happens when you just don't?

šta se događa ako to ne učinimo?

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

Hajde da krenemo od srži problema, bukvalno.

Your spine is a long structure

Naša kičma je dugačka struktura

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

napravljena od kostiju i diskova hrskavice koji su između njih.

Joints, muscles and ligaments that are attached to the bones

Zglobovi, mišići i ligamenti koji su pripojeni uz kosti

hold it all together.

drže ih zajedno.

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

Obično sedimo s povijenim leđima i upalim ramenima

a position that puts uneven pressure on your spine.

što je pozicija u kojoj naša kičma trpi nejednak pritisak.

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

Vremenom, ovo dovodi do trošenja spinalnih diskova,

overworks certain ligaments and joints,

premora određenih ligamenata i zglobova,

and puts strain on muscles that stretch

i stavlja napor na mišiće koji se istežu

to accommodate your back's curved position.

kako bi se prilagodili kičmi u povijenom položaju.

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

Ovaj pogrbljeni oblik takođe suzbija grudni koš dok dišemo,

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

što znači da pluća imaju manje prostora da se šire kada udahnemo.

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

To je problem jer privremeno ograničava količinu kiseonika

that fills your lungs and filters into your blood.

koja ispunjava pluća i filtrira se u krv.

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

Oko skeleta su mišići, nervi, arterije i vene

that form the body's soft tissue layers.

koji formiraju sloj mekog tkiva.

The very act of sitting squashes, pressurizes and compresses,

Sam čin sedenja guši, pritiska i kompresuje

and these more delicate tissues really feel the brunt.

i ovo mnogo delikatnije tkivo to zaista oseća.

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

Da li ste ikada osetili ukočenost i oticanje u udovima kada sedite?

In areas that are the most compressed,

U delovima koji su najviše skučeni,

your nerves, arteries and veins can become blocked,

vaši nervi, arterije i vene mogu da se blokiraju

which limits nerve signaling, causing the numbness,

što ograničava nervne signale, dovodeći do utrnuća

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

i smanjuje protok krvi u udovima, dovodeći do oticanja.

Sitting for long periods also temporarily deactivates lipoprotein lipase,

Sedenje u dužim intervalima privremeno deaktivira lipoproteinsku lipazu,

a special enzyme in the walls of blood capillaries

specijalni enzim u zidovima krvnih kapilara

that breaks down fats in the blood,

koji razgrađuje masti u krvi,

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

tako da dok sedimo, ne sagorevamo masti ni približno kao kad se krećemo.

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

Kakav efekat ovaj zastoj ima na mozak?

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

Većinu vremena, sedimo kako bismo koristili mozak,

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

ali ironično, duži periodi sedenja imaju kontra efekat.

Being stationary reduces blood flow

Biti nepokretan smanjuje protok krvi

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

i količinu kiseonika koja ulazi u krvotok kroz pluća.

Your brain requires both of those things to remain alert,

Vašem mozgu trebaju obe ove stvari kako bi ostao na oprezu,

so your concentration levels will most likely dip

tako da će vam nivo koncentracije verovatno opasti

as your brain activity slows.

kako se aktivnost mozga smanjuje.

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

Nažalost, loši efekti sedenja nisu samo kratkoročni.

Recent studies have found that sitting for long periods

Skorašnje studije su otkrile da je dugoročno sedenje

is linked with some types of cancers and heart disease

povezano sa nekim vrstama raka i srčanih bolesti

and can contribute to diabetes, kidney and liver problems.

i može dovesti do dijabetesa i problema sa bubrezima i jetrom.

In fact, researchers have worked out that, worldwide,

Zapravo, naučnici širom sveta otkrili su da

inactivity causes about 9% of premature deaths a year.

neaktivnost izaziva oko 9% preranih smrti godišnje.

That's over 5 million people.

To je preko 5 miliona ljudi.

So what seems like such a harmless habit

Dakle, ono što deluje kao bezazlena navika

actually has the power to change our health.

zapravo ima moć da promeni naše zdravlje.

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

Ali srećom, rešenja za ovu pretnju su jednostavna i inutitivna.

When you have no choice but to sit,

Kada nemate drugog izbora nego da sedite,

try switching the slouch for a straighter spine,

probajte da zamenite pogrbljeni položaj sa onim u kojem vam je kičma prava,

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

a kada ne morate da budete vezani za stolicu,

aim to move around much more,

imajte u cilju da se krećete što više,

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

možda da sebi stavite podsetnik da ustanete svakih pola sata.

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

Ali najpre samo cenite to da su tela napravljena da se kreću a ne da miruju.

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

Zapravo, kako je ovaj video skoro završen, zašto ne biste ustali i protegli se sada?

Treat your body to a walk.

Počastite svoje telo šetnjom.

It'll thank you later.

Biće vam zahvalno kasnije.