Kokoustauon treenit etätyöntekijöille

Etätyön tauko katoaa helposti sähköpostiin. Kokoustauon treeni toimii vain, jos se on valmiiksi päätetty ja tarpeeksi lyhyt.

Kolme valmista taukoa

(Lähteet: World Health Organization 2020 guidelines on physical activity and sedentary behaviour; The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review; Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality) (Source 1; Source 2; Source 3; Source 4; Source 5; Source 6; Source 7)

(Lähteet: World Health Organization 2020 guidelines on physical activity and sedentary behaviour; The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review; Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality) 2 minuuttia: 20 kyykkyä, 10 seinäpunnerrusta ja 30 sekuntia hengitystä. 5 minuuttia: kyykky, punnerrus, askelkyykky, lankku ja venytys. 8 minuuttia: kaksi koko kehon kierrosta.

Katkaise istuminen ja rakenna kuntoa

(Lähteet: Do stair climbing exercise “snacks” improve cardiorespiratory fitness?; Impact of Booster Breaks and Computer Prompts on Physical Activity and Sedentary Behavior Among Desk-Based Workers: A Cluster-Randomized Controlled Trial; Breaking up prolonged sitting reduces postprandial glucose and insulin responses) (Source 1; Source 2; Source 3; Source 4; Source 5; Source 6; Source 7)

(Lähteet: Do stair climbing exercise “snacks” improve cardiorespiratory fitness?; Impact of Booster Breaks and Computer Prompts on Physical Activity and Sedentary Behavior Among Desk-Based Workers: A Cluster-Randomized Controlled Trial; Breaking up prolonged sitting reduces postprandial glucose and insulin responses) Istumisen tauottaminen ja varsinainen harjoitus ovat eri asioita, mutta sama tauko voi palvella molempia. Kierrätä liikelaatuja: voima, syke, liikkuvuus ja ryhti. Lisää ideoita löytyy työpöytäharjoituksista ja mikrotreeneistä.

Pidä se kameraan sopivana

(Lähteet: American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining fitness in apparently healthy adults; World Health Organization 2020 guidelines on physical activity and sedentary behaviour; The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review) (Source 1; Source 2; Source 3; Source 4; Source 5; Source 6; Source 7)

(Lähteet: American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining fitness in apparently healthy adults; World Health Organization 2020 guidelines on physical activity and sedentary behaviour; The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review) Valitse hiljaisia liikkeitä, jos palaat heti palaveriin: tuolikyykyt, seinäpunnerrukset, pohjenousut, rintarangan kierrot ja marssi paikallaan. Kovemmat pätkät kannattaa sijoittaa pidemmän tauon eteen.

Tavoite ei ole täydellinen treeni, vaan toistuva nousu ylös ennen seuraavaa kokousta.

Lähteet

(Source 1; Source 2; Source 3; Source 4; Source 5; Source 6; Source 7)

1. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour.. PMID 33239350. https://pubmed.ncbi.nlm.nih.gov/33239350/
2. Murphy MH et al. (2019). The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review.. PMID 31267483. https://pubmed.ncbi.nlm.nih.gov/31267483/
3. Stamatakis E et al. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality.. PMID 36482104. https://pubmed.ncbi.nlm.nih.gov/36482104/
4. Jenkins EM et al. (2019). Do stair climbing exercise “snacks” improve cardiorespiratory fitness?. PMID 30649897. https://pubmed.ncbi.nlm.nih.gov/30649897/
5. Taylor WC et al. (2016). Impact of Booster Breaks and Computer Prompts on Physical Activity and Sedentary Behavior Among Desk-Based Workers: A Cluster-Randomized Controlled Trial.. PMID 27854422. https://pubmed.ncbi.nlm.nih.gov/27854422/
6. Dunstan DW et al. (2012). Breaking up prolonged sitting reduces postprandial glucose and insulin responses.. PMID 22374636. https://pubmed.ncbi.nlm.nih.gov/22374636/
7. Garber CE et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining fitness in apparently healthy adults.. PMID 21694556. https://pubmed.ncbi.nlm.nih.gov/21694556/