Rotman Dani, Constantini Naama
Harefuah. 2016 Jun;155(6):374-7, 385, 384.
Modern man spends most of his waking hours (50-70%) in one form or another of sedentary behavior, defined as activity conducted in a sitting or reclining position involving low energy expenditure. The remaining waking hours are spent performing low intensity physical activity (25-45%) and medium-high intensity physical activity (less than 5%): Despite this distribution, medical research has focused on the impact of increasing medium-high intensity physical activity and many health organizations' recommendations are in accordance. In recent years, research conducted has begun to examine the effect inactivity has on health and has shown that excess sedentary behaviour is an independent risk factor for a wide range of medical problems such as obesity, metabolic syndrome, poor cardiovascular health profile, diabetes mellitus, and possibly cancer. Although the higher risk brought on by sedentary behaviour is partially reduced by increasing medium-high intensity physical activity, it is not completely neutralized. One way to diminish the harm caused by long hours of sitting is to take short breaks during periods of prolonged sitting in order to walk. According to these findings, it is worthwhile to recommend reducing the hours spent in sedentary behaviour, or at least to take frequent short breaks ("activity snacks") during periods of prolonged sitting to get up and walk around.
现代人醒着的大部分时间（50%-70%）都处于某种形式的久坐行为中，久坐行为被定义为以坐姿或斜躺姿势进行的、能量消耗较低的活动。其余醒着的时间则用于进行低强度体育活动（25%-45%）和中高强度体育活动（不到5%）。尽管有这样的时间分配情况，但医学研究一直聚焦于增加中高强度体育活动的影响，许多健康组织的建议也与此一致。近年来，开展的研究已开始审视久坐不动对健康的影响，并表明过多的久坐行为是导致多种医学问题的独立风险因素，如肥胖、代谢综合征、心血管健康状况不佳、糖尿病，甚至可能引发癌症。虽然增加中高强度体育活动能部分降低久坐行为带来的较高风险，但并不能完全消除。减少长时间坐着造成的危害的一种方法是在长时间坐着期间短暂休息一下，起身走走。根据这些研究结果，建议减少久坐行为的时长，或者至少在长时间坐着期间频繁进行短暂休息（“活动小零食”），起身四处走动，这是值得的。
