{"id":8312,"date":"2019-09-27T09:37:07","date_gmt":"2019-09-27T07:37:07","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=8312"},"modified":"2019-09-27T09:37:07","modified_gmt":"2019-09-27T07:37:07","slug":"prezit-ako-sportovec-v-kancelarii-boj-so-sedavym-zamestnanim","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2019\/09\/27\/prezit-ako-sportovec-v-kancelarii-boj-so-sedavym-zamestnanim\/","title":{"rendered":"Pre\u017ei\u0165 ako \u0161portovec v\u00a0kancel\u00e1rii – boj so sedav\u00fdm zamestnan\u00edm"},"content":{"rendered":"

Sedenie ako tak\u00e9 nie je vo svojej podstate zl\u00e9, av\u0161ak, ak v tejto poz\u00edcii tr\u00e1vite ve\u013ea \u010dasu, va\u0161e telo si na\u0148 navykne. Nane\u0161\u0165astie, pr\u00e1ca v kancel\u00e1rii, jazdenie autom do nej a cyklistika maj\u00fa jednu spolo\u010dn\u00fa vec \u2013 enormn\u00e9 mno\u017estvo sedenia! Po\u010fme sa pozrie\u0165 na nieko\u013eko strat\u00e9gii, ktor\u00e9 v\u00e1m pom\u00f4\u017eu vyu\u017e\u00edva\u0165 sedaciu polohu v men\u0161ej miere.<\/strong><\/p>\n


\nSedenie niektor\u00ed \u013eudia prirovn\u00e1vaj\u00fa k faj\u010deniu v zmysle jeho negat\u00edvneho vplyvu na zdravie \u010dloveka. Probl\u00e9mom je skuto\u010dnos\u0165, \u017ee srdce sa pri seden\u00ed st\u00e1va lenivej\u0161ie<\/strong> \u2013 zvykne si na n\u00edzku z\u00e1\u0165a\u017e. To m\u00f4\u017ee zv\u00fd\u0161i\u0165 riziko kardiovaskul\u00e1rnych ochoren\u00ed \u010di cukrovky, obezity a depresie<\/strong>. Va\u0161a pohyblivos\u0165, stabilita k\u013abov a celkov\u00e1 sila tela jednoducho slabne priamo \u00famerne s t\u00fdm, ako dlho sed\u00edte. Teda, k\u013e\u00fa\u010dom je minimaliz\u00e1cia celkovej doby sedenia po\u010das ka\u017ed\u00e9ho d\u0148a a jednotliv\u00fdch intervalov, kedy zvyknete sed\u00e1va\u0165.<\/p>\n

Me\u0148te poz\u00edcie v priebehu pracovn\u00e9ho d\u0148a<\/strong><\/h2>\n

Ak pracujete v kancel\u00e1rii, pod\u013ea v\u0161etk\u00e9ho mus\u00edte pri svojom povolan\u00ed sedie\u0165. Ide o to uvedomi\u0165 si, \u017ee pri va\u0161om pracovnom stole nemus\u00edte st\u00e1le sedie\u0165. Stoly, pri ktor\u00fdch m\u00f4\u017eete st\u00e1\u0165<\/strong>, dok\u00e1\u017eu s \u013eahkos\u0165ou meni\u0165 v\u00fd\u0161ku, a teda s\u00fa rie\u0161en\u00edm tohto probl\u00e9mu. Hlavnou my\u0161lienkou v\u0161ak nie je to, aby ste namiesto sedenia st\u00e1li osem hod\u00edn, ale aby ste mali mo\u017enos\u0165 meni\u0165 jednotliv\u00e9 poz\u00edcie tela po\u010das celej pracovnej zmeny. Existuj\u00fa aj stoly, ktor\u00e9 disponuj\u00fa be\u017eiacim p\u00e1som, \u010do znamen\u00e1, \u017ee dozaista nebudete ma\u0165 mo\u017enos\u0165 zotrva\u0165 na jednom mieste, av\u0161ak prirodzene, s\u00fa menej praktick\u00fdmi pre v\u00e4\u010d\u0161inu pr\u00e1c.<\/p>\n

Ak ale v svojej kancel\u00e1rii nem\u00e1te mo\u017enos\u0165 vyu\u017e\u00edva\u0165 st\u00f4l pre pr\u00e1cu v stoji, nemus\u00edte z\u00fafa\u0165. M\u00f4\u017eete si zadov\u00e1\u017ei\u0165 fitness loptu namiesto stoli\u010dky<\/strong> aspo\u0148 na ur\u010dit\u00e9 obdobie d\u0148a, napr\u00edklad po\u010das 20-min\u00fatov\u00fdch intervalov. Alebo ak pracujete s notebookom, sk\u00faste sa porozhliadnu\u0165 po stole s nastavite\u013enou v\u00fd\u0161kou, ktor\u00fd v\u00e1m umo\u017en\u00ed st\u00e1\u0165 \u010di sedie\u0165, a teda meni\u0165 poz\u00edcie.<\/p>\n

\"\"<\/a>
Aby ste dok\u00e1zali udr\u017eiava\u0165 svaly v noh\u00e1ch v dostato\u010dnej forme po\u010das pracovn\u00fdch hod\u00edn, je dobr\u00e9 vykon\u00e1va\u0165 nieko\u013eko z\u00e1kladn\u00fdch dynamick\u00fdch cvi\u010den\u00ed, ktor\u00e9 ich dok\u00e1\u017eu posilni\u0165. \u00a9 Profimedia, Caia Image<\/figcaption><\/figure>\n

Nastavte si bud\u00edk pre \u201evst\u00e1vanie\u201c<\/strong><\/h2>\n

Najlep\u0161ou vecou pre to, aby ste neostali sedie\u0165 dlh\u0161ie ne\u017e nepretr\u017eite jednu hodinu, je nastavi\u0165 si bud\u00edk. Ak m\u00e1te hodinky od Garminu alebo inej \u0161portovej zna\u010dky, mo\u017enos\u0165 sledova\u0165 v\u00e1\u0161 pohyb je u\u017e pov\u00e4\u010d\u0161ine ich s\u00fa\u010das\u0165ou. V pr\u00edpade, ak tomu tak nie je, stiahnite si jednoducho aplik\u00e1ciu do mobilu. V momente spustenia alarmu zmen\u00edte polohu zo sedavej na st\u00e1tie alebo ju dopln\u00edte e\u0161te o nejak\u00fd prospe\u0161n\u00fd cvik<\/strong>. Napr\u00edklad m\u00f4\u017eete vzia\u0165 poh\u00e1r a \u00eds\u0165 si ho doplni\u0165 vodou, prejs\u0165 sa naprie\u010d budovou \u010di pozrie\u0165 z okna a s\u00fastredi\u0165 svoje o\u010di na vzdialen\u00e9 predmety, \u010d\u00edm pom\u00f4\u017eete aj im zmeni\u0165 miesto ostrenia, ktor\u00e9 je pri pr\u00e1ci s po\u010d\u00edta\u010dom monot\u00f3nne.<\/p>\n

H\u00fdbte sa po\u010das pracovn\u00e9ho d\u0148a<\/strong><\/h2>\n

\u00da\u010dinn\u00fdm liekom proti sedeniu je v podstate pohyb. Ide o to n\u00e1js\u0165 sp\u00f4soby, ako sa m\u00f4\u017eete po\u010das d\u0148a h\u00fdba\u0165. Samozrejme, najv\u00e4\u010d\u0161iu pozornos\u0165 by tomu mali venova\u0165 \u0161portovci. V kr\u00e1tkom zozname v\u00e1m pon\u00fakame nieko\u013eko vec\u00ed, ktor\u00e9 dok\u00e1\u017ee vykona\u0165 ka\u017ed\u00fd.
\n<\/p>\n

    \n
  • Prech\u00e1dzajte sa, ak telefonujete.<\/li>\n
  • V pr\u00edpade, \u017ee potrebujete s niek\u00fdm hovori\u0165, navrhnite kr\u00e1tku prech\u00e1dzku, po\u010das ktorej dok\u00e1\u017eete v\u0161etko vybavi\u0165 s \u013eahkos\u0165ou.<\/li>\n
  • Pou\u017e\u00edvajte men\u0161ie poh\u00e1re, \u010d\u00edm budete n\u00faten\u00ed \u010dastej\u0161ie vsta\u0165 a \u00eds\u0165 sa prejs\u0165.<\/li>\n
  • Nahra\u010fte v\u00fd\u0165ah schodmi.<\/li>\n
  • Svoje auto parkujte ob\u010fale\u010d budovy, \u010d\u00edm z\u00edskate aspo\u0148 trochu \u010dasu na prech\u00e1dzku.<\/li>\n
  • Pri potrebe nie\u010do doru\u010di\u0165, si sk\u00faste vybra\u0165 dlh\u0161iu trasu.<\/li>\n
  • Vyh\u00fdbajte sa sedeniu aj pri pr\u00edchode domov.<\/li>\n<\/ul>\n

    <\/strong>
    \nPo \u0165a\u017ekom dni v pr\u00e1ci je \u010dasto \u017eiad\u00face sadn\u00fa\u0165 si pred telev\u00edzor na pohovku a zosta\u0165 v tejto polohe a\u017e do ve\u010dera. Samozrejme, oddych je potrebn\u00fd a d\u00e1va telu mo\u017enos\u0165 zregenerova\u0165. Av\u0161ak sk\u00faste t\u00fato polohu obmie\u0148a\u0165. Sedenie na tvrdej zemi alebo vank\u00fa\u0161i je jednou z alternat\u00edv, ako meni\u0165 sp\u00f4soby sedenia. Va\u0161e telo prirodzene zmen\u00ed polohu, ak sa bude c\u00edti\u0165 st\u0155pnut\u00e9. Dobr\u00fdm n\u00e1padom je pozera\u0165 ob\u013e\u00faben\u00e9 filmy zo sedla stacion\u00e1rneho bicykla. Av\u0161ak na\u0161im z\u00e1merom je v tejto s\u00e9rii zamera\u0165 sa na sk\u013abenie tr\u00e9ningu s pracovn\u00fdm prostred\u00edm.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sedenie ako tak\u00e9 nie je vo svojej podstate zl\u00e9, av\u0161ak, ak v tejto poz\u00edcii tr\u00e1vite ve\u013ea \u010dasu, va\u0161e telo si […]<\/p>\n","protected":false},"author":38,"featured_media":8315,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[385,1144,739,857,1145,337,762,1142,1146,1143,1141,545,55,161,623],"global-categories":[],"class_list":["post-8312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-do-prace-na-bicykli","tag-fit-lopta","tag-pohyb","tag-praca","tag-prechadzka","tag-regeneracia","tag-relax","tag-sedenie","tag-srdce","tag-statie","tag-telo","tag-trasa","tag-trening","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nPre\u017ei\u0165 ako \u0161portovec v\u00a0kancel\u00e1rii - boj so sedav\u00fdm zamestnan\u00edm - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/sk\/2019\/09\/27\/prezit-ako-sportovec-v-kancelarii-boj-so-sedavym-zamestnanim\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pre\u017ei\u0165 ako \u0161portovec v\u00a0kancel\u00e1rii - 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