Calculadora de Risco Postural Gratis

Avalie seu risco postural com base em habitos de sentar e configuracao ergonomica.

hours
breaks

Posture Risk Score

60 /100

Recommended Breaks16 per day
Sitting % of Waking Hours50 %

Posture Risk Score vs Hours Sitting per Day

Ver formula →

Formula

Posture Risk Assessment

Scoring Components

  • Sitting hours: 5 points per hour
  • Missing stretch breaks: 5 points per missing break (below 6/day)
  • Poor ergonomics: up to 10 points

    • Risk Levels

    ScoreRisk 0-25Low 26-50Moderate 51-75High 76+Very high

    Research suggests taking a movement break every 30-45 minutes during prolonged sitting.

    Exemplo Resolvido

    8 hours sitting, 3 stretch breaks, average ergonomics.

    1. 01Sitting = 8 x 5 = 40
    2. 02Missing breaks = (6 - 3) x 5 = 15
    3. 03Ergonomics = 5
    4. 04Total = 40 + 15 + 5 = 60 (High risk)

    Perguntas Frequentes

    How often should I take breaks from sitting?

    Research recommends standing or moving every 30-45 minutes. Even brief 1-2 minute breaks significantly reduce negative health effects of prolonged sitting.

    What is good sitting posture?

    Feet flat on floor, knees at 90 degrees, back supported, shoulders relaxed, monitor at eye level, and elbows at 90 degrees.

    Can sitting too much cause health problems?

    Yes. Prolonged sitting is linked to increased risk of cardiovascular disease, type 2 diabetes, and musculoskeletal problems regardless of exercise habits.

    Aprender

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