Aktywne biuro w praktyce

Pracownicy biurowi narażeni są na dolegliwości związane ze stresem, bólami kręgosłupa, karku, ramion, skurcze mięśni w łydkach czy opuchliznę nóg. Brak ruchu wpływa na gorsze krążenie i dotlenienie organizmu.

Stres, przemęczenie sprawia, że człowiek jest mniej skoncentrowany, trudniej jest się skupić, ma słabszą odporność, jest mniej wydajny. Nasze ciało nie jest przystosowane do siedzącego trybu życia, wymuszonego przez współczesną cywilizację więc spróbujmy to zmienić. Podczas przerwy chcemy się odstresować, odprężyć, zrelaksować, nabrać sił do dalszego działania więc aktywnie wykorzystajmy ten czas. Wystarczy kilka minut, a dotlenimy komórki, pobudzimy krążenie i rozluźnimy mięśnie, co doda nam energii. Każdy, systematyczny wysiłek fizyczny ma wpływ na nasz organizm.

Wysiłek fizyczny to praca mięśni szkieletowych wraz z całym zespołem towarzyszących jej czynnościowych zmian w organizmie. Podczas aktywności fizycznej następuje przetwarzanie energii chemicznej powstającej w czasie metabolizmu komórkowego w energię mechaniczną niezbędną w pracy mięśni. W czasie pracy fizycznej wykorzystujemy do 30% energii zawartej w produktach żywnościowych. Pozostała część jest zamieniana w ciepło. Aby dostrzec korzyści płynące z wysiłku fizycznego potrzebny jest czas, czyli ważna jest systematyczność. Zalety aktywności fizycznej to między innymi:

 – lepsza wydajność pracy, koncentracja,

– zapobieganie zwyrodnieniu stawów, bioder, kolan, kręgosłupa

– dotlenienie komórek, pobudzenie krążenia,

– lepsza regeneracja, więcej energii do pracy,

– zwiększona odporność,

– lepsze ukrwienie serca, mózgu

– redukcja poziomu stresu

Wysiłek fizyczny obniża poziom cukru i trójglicerydów we krwi, czyli tłuszczów, których podwyższony poziom może doprowadzić do rozwoju chorób układu sercowo naczyniowego. Brak aktywności ruchowej jest poważnym czynnikiem uszkadzającym naczynia krwionośne i serce. Zgodnie z zaleceniami Europejskiego Towarzystwa Kardiologicznego ćwiczenia powinien wykonywać każdy, w zależności od swoich możliwości. Na początku zajmiemy się „mięśniem stresu” czyli mięśniem czworobocznym, zwanym również kapturowym. Mięsień ten znajduje się po obu stronach górnej części kręgosłupa i ma kształt trapezu. Wspomaga on ruchy głowy, a jego długość i napięcie ma wpływ na ustawienie głowy i barków. Często pozycja siedząca powoduje wysunięcie głowy i barków do przodu. Przyczyną jest wielogodzinne siedzenie w pozycji wymuszonej. W mięśniu czworobocznym kumulowane są emocje, dlatego w jego obszarze możemy odczuwać dyskomfort i dolegliwości bólowe. Poniżej opiszę kilka ćwiczeń, które pomogą Wam się zrelaksować i odprężyć. Pokażę jak efektywnie wykorzystać przerwę w pracy. Siedzimy na krześle, plecy proste, łopatki ściągnięte, dłonie kładziemy na nogach i robimy głęboki wdech unosząc jednocześnie barki do góry. Wstrzymujemy oddech, po czym powoli opuszczamy ramiona, wydychając powietrze. Rozluźniamy barki. Ćwiczenie powtarzamy kilkakrotnie przez ok. 60 sekund. Kolejnym ćwiczeniem będą skręty głowy w bok, do przodu i do tyłu. Wszystkie ruchy również wykonujemy przez ok. 60 sekund. Następnie zajmiemy się obręczą barkową. Złączone ręce unosimy nad głowę wysuwając jednocześnie klatkę piersiową do przodu. Robimy 10 powtórzeń. Przejdźmy teraz do ćwiczeń przedniej części ud. Siedząc na krześle prostujemy nogi, utrzymując napięcie, przez ok. 3 sekundy i powoli opuszczamy. Wykonujemy 10 powtórzeń. Kolejne ćwiczenie dotyczy odcinka lędźwiowego kręgosłupa i tylnej część nóg. Na lekko ugiętych nogach w kolanach robimy skłon. Ważne, żeby biodra były wysunięte do tyłu, a odcinek lędźwiowy był prosty. Wykonujemy 10 powtórzeń.

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