20.500.12556/RUL-171008 Aktivni odmor – preprečevanje negativnih učinkov dolgotrajnega sedenja magistrsko delo Active Break – Preventing the Negative Effects of Prolonged Sitting Magistrska naloga obravnava vpliv aktivnih odmorov na zmanjšanje negativnih posledic dolgotrajnega sedenja, ki je vse bolj prisotno v sodobnem delovnem okolju. Raziskava izpostavlja tveganja, ki jih prinaša sedeči življenjski slog, vključno z mišično-skeletnimi težavami, srčnožilnimi boleznimi, presnovnimi motnjami in negativnimi psihološkimi učinki. Cilj naloge je bil oceniti učinke aktivnih odmorov na zaposlene, ki opravljajo pretežno sedeče delo. V raziskavi je sodelovalo 34 zaposlenih, ki so mesec dni izvajali aktivne odmore vsakih 60 minut med delovnim časom. Raziskava je temeljila na vprašalnikih, ki so ocenjevali stopnjo nelagodja in bolečin v različnih delih telesa, spremembe v telesni dejavnosti in razpoloženju pred in po intervenciji. Rezultati so pokazali statistično značilno zmanjšanje bolečin v ledvenem delu hrbta (p = 0,02) in povečanje visoko intenzivne telesne dejavnosti (p = 0,036). Čeprav pri drugih kazalnikih, kot so splošno razpoloženje, zmerna telesna dejavnost in čas sedenja, ni bilo statistično značilnih razlik, so trendi kazali na pozitivne učinke. Posebej pomembna ugotovitev je bila negativna korelacija med hojo in bolečinami v ledvenem delu, kar pomeni, da več hoje vodi v manj nelagodja v ledvenem delu. Namen raziskave je bil preveriti, ali aktivni odmori vplivajo na splošno počutje zaposlenih. Kljub temu da izboljšave v razpoloženju niso bile statistično značilne, so udeleženci poročali o zmanjšani utrujenosti in večji delovni učinkovitosti. Poleg tega so podali predloge za izboljšanje programa aktivnih odmorov, kot je razširitev vaj za zgornji del telesa. Zaključek raziskave potrjuje, da so aktivni odmori preprosta in učinkovita strategija za zmanjšanje negativnih učinkov dolgotrajnega sedenja. Priporočljivo je, da organizacije vpeljejo strukturirane odmore, ki vključujejo raztezne in aktivacijske vaje. Dodatne prilagoditve delovnega okolja, kot so ergonomsko oblikovane delovne postaje in spodbujanje hoje, bi lahko še dodatno zmanjšale zdravstvena tveganja, povezana s sedečim načinom dela. The master's thesis examines the impact of active breaks on reducing the negative consequences of prolonged sitting, which is increasingly prevalent in modern workplaces. The study highlights the risks associated with a sedentary lifestyle, including musculoskeletal disorders, cardiovascular diseases, metabolic disorders, and negative psychological effects. The aim of the thesis was to assess the effects of active breaks on employees performing predominantly sedentary work. The study involved 34 employees who participated in a one-month intervention, performing active breaks every 60 minutes during working hours. The research was based on questionnaires evaluating discomfort and pain levels in various body parts, changes in physical activity, and mood before and after the intervention. The results showed a statistically significant reduction in lower back pain (p = 0.02) and an increase in high-intensity physical activity (p = 0.036). While no statistically significant differences were observed in other indicators such as overall mood, moderate physical activity, and sitting time, the trends suggested positive effects. A particularly important finding was the negative correlation between walking and lower back pain, indicating that more walking led to reduced discomfort in this area. The study also aimed to determine whether active breaks influence employees' overall well-being. Although improvements in mood were not statistically significant, participants reported reduced fatigue and increased work efficiency. Additionally, they provided suggestions for enhancing the active break program, such as incorporating more exercises targeting the upper body. The study concludes that active breaks are a simple and effective strategy for reducing the negative effects of prolonged sitting. Organizations are encouraged to implement structured breaks that include stretching and activation exercises. Additional workplace adjustments, such as ergonomically designed workstations and promoting walking, could further mitigate the health risks associated with sedentary work. dolgotrajno sedenje aktivni odmori telesna dejavnost ergonomija Prolonged sitting active breaks physical activity ergonomics true false false Slovenski jezik Angleški jezik Magistrsko delo/naloga 2025-07-27 07:15:06 2025-07-27 07:15:23 2025-10-29 14:56:07 0000-00-00 00:00:00 2025 0 0 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 56215 250081283 28651.pdf 28651.pdf 1 B3901CE8ABA26DD68E60F97F00EF9C1B 57075269deeb250179e52073c8aa21a84d71525dad35371f49d18835cfeca03b aad9d413-6aa8-11f0-9328-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=213331 Fakulteta za šport 0 0 0