{"id":929,"date":"2018-05-10T06:11:28","date_gmt":"2018-05-10T06:11:28","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=929"},"modified":"2025-11-04T14:38:27","modified_gmt":"2025-11-04T14:38:27","slug":"move-more-sit-less-at-work-lets-not-sit-to-talk-about-it","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/lv\/2018\/05\/move-more-sit-less-at-work-lets-not-sit-to-talk-about-it\/","title":{"rendered":"Darb\u0101 vair\u0101k kust\u0113ties, maz\u0101k s\u0113d\u0113t? Apspried\u012bsim to, bet tikai ne s\u0113\u017eot!"},"content":{"rendered":"<p><strong>Stjuarts Bidls (Stuart Biddle), Dienvidu Kv\u012bnslendas Universit\u0101te, Austr\u0101lija\u00a0<\/strong><\/p>\n<p>\u0160is bloga raksts ir tapis Valent\u012bna dien\u0101. Vesel\u012bbas veicin\u0101\u0161anas labdar\u012bbas organiz\u0101cija Austr\u0101lij\u0101, Bl\u016b\u0101rt\u0101, ir rad\u012bjusi vair\u0101kus amizantus videoklipus, kuros izskan aicin\u0101jums \u0161\u0137irties no sava kr\u0113sla, citiem v\u0101rdiem, &#8220;p\u0101rtraukt attiec\u012bbas ar kr\u0113slu&#8221;. Par ko \u012bsti ir runa? Daudziem no mums darba diena paiet, s\u0113\u017eot kr\u0113sl\u0101. M\u0113s s\u0113\u017eam par daudz, un pier\u0101d\u012bjumi liecina, ka tas nen\u0101k par labu vesel\u012bbai. Daudzi no mums brauc uz darbu ar automa\u0161\u012bnu, visu dienu s\u0113\u017e pie rakst\u0101mgalda, tad brauc ar automa\u0161\u012bnu m\u0101jup, un s\u0113\u017e visu vakaru pie televizora vai datora. Darba vid\u0113 ir nobriedusi vajadz\u012bba main\u012bt vesel\u012bbas uzved\u012bbu. Bet k\u0101 lai to izdara, ja s\u0113d\u0113\u0161anas paradums ir tik dzi\u013ci iesak\u0146ojies un piln\u012bb\u0101 atbilst soci\u0101laj\u0101m norm\u0101m, un m\u0113s dz\u012bvojam vid\u0113, kura veicina izvair\u012b\u0161anos no kust\u012bb\u0101m, jo tik \u0113rti ir pieejami da\u017e\u0101di veidi, k\u0101 s\u0113d\u0113t un baud\u012bt komfortu?<\/p>\n<p>Pirmk\u0101rt, b\u016btu svar\u012bgi atz\u012bm\u0113t, ka ar s\u0113d\u0113\u0161anas samazin\u0101\u0161anu vien nepietiks. Mums ir j\u0101cen\u0161as pan\u0101kt, lai cilv\u0113ki vair\u0101k kust\u0113tos un iesaist\u012btos fizisk\u0101s aktivit\u0101t\u0113s, turkl\u0101t v\u0113lams \u2013 vid\u0113jas vai augstas intensit\u0101tes aktivit\u0101t\u0113s. Ta\u010du ne maz\u0101k svar\u012bgi b\u016btu p\u0101rtraukt ilgsto\u0161u s\u0113d\u0113\u0161anu ar vieglas intensit\u0101tes fiziskaj\u0101m aktivit\u0101t\u0113m. T\u0101s var b\u016bt pavisam vienk\u0101r\u0161as kust\u012bbas, piem\u0113ram, piecel\u0161an\u0101s k\u0101j\u0101s un do\u0161an\u0101s pie kol\u0113\u0123a, lai apspriestu kaut ko \u2013 t\u0101 viet\u0101, lai s\u016bt\u012btu e-pastu; t\u0101 var b\u016bt k\u0101p\u0161ana pa k\u0101pn\u0113m, nevis brauk\u0161ana ar liftu; k\u0101 ar\u012b vienk\u0101r\u0161as izmai\u0146as darba sapul\u010du organiz\u0113\u0161an\u0101, ko m\u0113s esam nosauku\u0161i par p\u0101reju no s\u0113d\u0113\u0161anas uz st\u0101v\u0113\u0161anu.<\/p>\n<p>K\u0101 tas var\u0113tu sekm\u012bgi notikt? M\u0113s izveidoj\u0101m sistem\u0101tisko p\u0101rskatu par da\u017e\u0101diem uzved\u012bbas izmai\u0146u pa\u0146\u0113mieniem, ieskaitot tos, kurus var izmantot darbaviet\u0101. Tika analiz\u0113ti 38 interven\u010du veidi, 20 no tiem \u2013 darbavietas kontekst\u0101. 15 interven\u010du veidi (39\u00a0%) tika atz\u012bti par sekm\u012bgiem attiec\u012bb\u0101 uz uzved\u012bbas izmai\u0146\u0101m. Tika secin\u0101ts, ka visefekt\u012bv\u0101k\u0101s intervences ir t\u0101s, kuras balst\u012btas uz vides izmai\u0146\u0101m (piem\u0113ram, regul\u0113jama augstuma darbgalds, pie kura var ar\u012b st\u0101v\u0113t), k\u0101 ar\u012b p\u0101rliecin\u0101\u0161anu vai izgl\u012bto\u0161anu (piem\u0113ram, semin\u0101rs par s\u0113d\u0113\u0161anas un st\u0101v\u0113\u0161anas ietekmi uz vesel\u012bbu). \u013boti sekm\u012bgi bija t\u0101di pa\u0146\u0113mieni k\u0101 pa\u0161uzraudz\u012bba (piem\u0113ram, darb\u012bbu \u017eurn\u0101ls), probl\u0113mu risin\u0101\u0161ana darbaviet\u0101 (piem\u0113ram, konkr\u0113ti risin\u0101jumi biroj\u0101), un soci\u0101l\u0101s vai fizisk\u0101s vides p\u0101rstruktur\u0113\u0161ana.<\/p>\n<p>Lai pal\u012bdz\u0113tu cilv\u0113kiem izvair\u012bties no p\u0101rliekas s\u0113d\u0113\u0161anas darbaviet\u0101, vienlaikus, protams, saglab\u0101jot produktivit\u0101ti, arvien popul\u0101r\u0101ki k\u013c\u016bst regul\u0113jami darbgaldi, pie kuriem var gan s\u0113d\u0113t, gan st\u0101v\u0113t. Tiek ieteikts nevis ilgsto\u0161i st\u0101v\u0113t, bet p\u0113c iesp\u0113jas bie\u017e\u0101k p\u0101rtraukt ilgas s\u0113d\u0113\u0161anas posmus. Balstoties uz m\u016bsu p\u0101rskata rezult\u0101tiem, var cer\u0113t, ka \u0161\u0101di darbgaldi veiksm\u012bgi ietekm\u0113s uzved\u012bbas izmai\u0146u, jo tie \u013cauj main\u012bt fizisko vidi. Vienlaikus ir nepiecie\u0161ams nodro\u0161in\u0101t s\u0101kotn\u0113jo inform\u0101ciju par ieguvumiem, k\u0101 ar\u012b veicin\u0101t pa\u0161uzraudz\u012bbu. K\u0101d\u0101 p\u0113t\u012bjum\u0101, kur\u0101 netika nodro\u0161in\u0101ti regul\u0113jami darbgaldi, ieteiktais pa\u0161uzraudz\u012bbas pa\u0146\u0113miens neizpeln\u012bj\u0101s atsauc\u012bbu, un cer\u0113tais vesel\u012bbas izmai\u0146u uzved\u012bbas izn\u0101kums netika sasniegts. Tas liecina par to, ka uzved\u012bbas izmai\u0146u \u012bsteno\u0161an\u0101 svar\u012bga ir gan kontrole, gan t\u0101da pa\u0161uzraudz\u012bbas pa\u0146\u0113miena izv\u0113le, kas b\u016btu piem\u0113rota dal\u012bbniekiem un sp\u0113tu sag\u0101d\u0101t tiem pien\u0101c\u012bgu un savlaic\u012bgu atgriezenisko saiti.<\/p>\n<p>Praktiski ieteikumi:<\/p>\n<ol>\n<li>Mudiniet augst\u0101k\u0101 l\u012bme\u0146a vad\u012bbu atbalst\u012bt cilv\u0113ku centienus maz\u0101k s\u0113d\u0113t un vair\u0101k kust\u0113ties darbaviet\u0101.<\/li>\n<li>Nodro\u0161iniet, lai darbaviet\u0101s b\u016btu inform\u0101cija par kust\u012bb\u0101m un s\u0113d\u0113\u0161anas samazin\u0101\u0161anu, v\u0113lams, pievienojot k\u0101du pa\u0161uzraudz\u012bbas pa\u0146\u0113mienu (piem\u0113ram, \u017eurn\u0101lu, kur\u0101 tiek atz\u012bm\u0113ts s\u0113d\u0113\u0161anas ilgums).<\/li>\n<li>Radiet noteikumus vai vismaz soci\u0101l\u0101s normas, kas darbiniekiem &#8220;dod at\u013cauju&#8221; maz\u0101k s\u0113d\u0113t un vair\u0101k st\u0101v\u0113t vai kust\u0113ties san\u0101ksm\u0113s. Atbalstiet ar\u012b san\u0101ksmes, kuras tiek notur\u0113tas, dal\u012bbniekiem staig\u0101jot.<\/li>\n<li>Ja iesp\u0113jams, nodro\u0161iniet darbiniekiem regul\u0113jamus darbgaldus, pie kuriem var ar\u012b st\u0101v\u0113t.<\/li>\n<li>Ja \u0161\u0101ds darbgalds nav pieejams, izveidojiet improviz\u0113tus st\u0101vgaldus (piem\u0113ram, nolieciet plan\u0161etes uz paaugstin\u0101tas virsmas).<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><em>Tulkoju\u0161as And\u017eela Ber\u0137e un Krist\u012bne M\u0101rtinsone<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Stuart Biddle, University of Southern Queensland, Australia I\u2019m writing this blog on Valentine\u2019s Day! The health promotion charity in Australia, Bluearth, has produced some amusing videos encouraging you to use your chair less by \u2018breaking up with your chair\u2019 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":938,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[13,20],"tags":[],"class_list":["post-929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interventions","category-social-support"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"lv","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":false,"content":false,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"hr":{"title":false,"content":false,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":true,"content":true,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":false,"content":false,"excerpt":false},"kr":{"title":false,"content":false,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":false,"content":false,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"ro":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":false,"content":false,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/929","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/comments?post=929"}],"version-history":[{"count":10,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/929\/revisions"}],"predecessor-version":[{"id":4629,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/929\/revisions\/4629"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/938"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}