20.500.12556/RUL-176689 Exercise cards for taking active breaks during prolonged sitting research data underlying the article Vadbene karte za izvajanje aktivnih odmorov med dolgotrajnim sedenjem raziskovalni podatki, obravnavani v članku The consequences of prolonged sitting are faced both by employers and by employees themselves. This paper presents the findings from statistical reports and scientific studies on the negative effects of prolonged sitting on employees’ health and consequently, on the importance of introducing short active breaks. A survey conducted among the employees of the Faculty of Natural Sciences and Engineering of the University of Ljubljana revealed that as many as 88.3% of respondents perform their work in a seated position for an average of 2.9 hours per day. Although more than half (55.9%) of the respondents are physically active, they still most frequently experience discomfort caused by sitting, e.g. pain in the back, neck, wrists etc. While no structured group implementation of active breaks is organised at the faculty, employees still have the option to take such breaks independently, which, according to the survey results, suits them well. The majority of respondents (76.0%) prefer performing exercises whenever they feel the need for a break. Even though half of the respondents (50%) are aware that the discomfort (pain) caused by prolonged sitting could be alleviated by taking active breaks, they rarely do so. Those who do take active breaks individually (20% every half hour, 10% every two to three hours) generally perform the exercises freely, without guidance. To ensure that employees perform appropriate exercises during active breaks – especially those that prevent the negative consequences of prolonged sitting – we developed exercise cards as part of the study. Most respondents rated the cards as visually appealing (design, colour palette, typographic choices etc.) and useful. One third of the respondents stated that they would certainly use the exercise cards to take short active breaks during extended periods of sitting at work, while slightly more than one third were undecided. The majority of the respondents (64.5%) also believe that frequent active breaks supported by the exercise cards during long periods of sitting at work would indeed contribute to increasing their physical activity. The exercise cards were distributed to employees at the beginning of the academic year, together with information on the consequences of prolonged sitting; however, this will certainly not be sufficient. To develop a culture of regular active breaks, further awareness-raising among employees will be required, with the exercise cards representing a promising starting point. S posledicami dolgotrajnega sedenja se soočajo tako delodajalci kot tudi delavci sami. V članku so podane ugotovitve iz statističnih poročil in znanstvenih raziskav o negativnih vplivih dolgotrajnega sedenja na zdravje delavcev ter posledično pomen vpeljevanja kratkih aktivnih odmorov. Iz ankete, izvedene med zaposlenimi Naravoslovnotehniške fakultete Univerze v Ljubljani, je bilo ugotovljeno, da kar 88,3 % anketiranih svoje delo opravlja v sedečem položaju v povprečju 2,9 ure/dan. Kljub temu da je več kot polovica (55,9 %) anketiranih telesno aktivna, pa zaradi sedenja najpogosteje občutijo bolečine v hrbtu, vratu, zapestjih itd. Skupno izvajanje aktivnih odmorov na fakulteti ni organizirano, imajo pa zaposleni možnost samostojnega izvajanja le-teh, kar jim glede na rezultate ankete tudi ustreza. Večina anketiranih (76,0 %) namreč želi izvajati vaje takrat, ko potrebujejo odmor. Čeravno se polovica anketiranih (50 %) zaveda, da bi omenjeno nelagodje (bolečine) zaradi dolgotrajnega sedenja lahko odpravili z izvajanjem aktivnih odmorov, pa to storijo le redko. Tisti, ki aktivne odmore izvajajo individualno (20 % na vsake pol ure, 10 % na vsake 2–3 ure), pa vaje izvajajo večinoma prosto, brez navodil. Da bi tekom aktivnih odmorov zaposleni izvajali ustrezne vaje, torej tiste, ki preprečujejo negativne posledice dolgotrajnega sedenja, smo v raziskavi razvili vadbene karte za aktivni odmor. Večina respondentov je karte ocenila kot vizualno privlačne (izgled, barvna paleta, izbira tipografije itd.) in uporabne. Tretjina respondentov je zatrdila, da bo vadbene karte zagotovo uporabljala za izvedbo kratkih aktivnih odmorov pri daljšem sedenju med delom, nekaj več kot tretjina pa je bila glede uporabe neopredeljena. Večina respondentov (64,5 %) tudi verjame, da bi pogosta izvedba aktivnih odmorov s pomočjo vadbenih kart pri daljšem sedenju med delom dejansko prispevala k povečanju njihove telesne aktivnosti. Vadbene karte so bile v začetku študijskega leta razdeljene zaposlenim skupaj z informacijo o posledicah dolgotrajnega sedenja, vendar pa to zagotovo še ne bo dovolj. Za uvedbo kulture rednih aktivnih odmorov bo potrebno nadaljnje osveščanje zaposlenih, pri čemer so vadbene karte vsekakor dober začetek. prolonged sitting sedentary behaviour active breaks exercise cards dolgotrajno sedenje sedentarno vedenje aktivni odmor vadbene karte true false false Angleški jezik Slovenski jezik The research results include respondents from the Faculty of Natural Sciences and Engineering at the University of Ljubljana./ Rezultati raziskave pokrivajo respondente iz Naravoslovnotehniške fakultete Univerze v Ljubljani. The research refers to the 2024/2025 academic year. / Raziskava se nanaša na študijsko leto 2024/2025. Neznano 2025-12-09 10:45:18 2025-12-09 21:36:01 2026-01-23 21:29:59 0000-00-00 00:00:00 2025 0 0 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 263532291 README_(PREBERI_ME).pdf README_(PREBERI_ME).pdf README (PREBERI ME) 1 4D3B7B1564D0F6AC10DD2F74CDC7B934 48a5dcb81cd9876e7e7874e8943627b8b5db70bea02597d58c600c902f6c1963 310cc556-d591-11f0-9328-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=223247 Results_Rezultati.xlsx Results_Rezultati.xlsx Results (Rezultati) 1 F26E1DF3FBA732AA9C0E53A47981041B 2d94ac95c6c6988beecf089e44bb766540a500f985557ed05939c511975bffbe db249bf6-d4e3-11f0-9328-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=223190 Naravoslovnotehniška fakulteta Samoizpolnjeni vprašalnik Exercise cards for taking active breaks during prolonged sitting Exercise cards for taking active breaks during prolonged sitting 0 0 0