20130117 Green Network Oplæg

Jan 16, 20130 likes263 views

Kroptimal

Hverdagsmotion
Linda Kruse
Vejle Kommune

Linda Kruse
• Bevægelseskonsulent, Vejle Kommune
• Byens og naturens rum
• Læring i bevægelse, primært folkeskolen
• Bachelor i Idræt og Sundhed samt sidefag i
Kultur og Formidling

• Idræt: Boldspil og cykling
• Udvikling og uddannet for DGI: Fitness og
Spinning

Livsstilsfaktorer

• Fysisk aktivitet
• Mad og måltider
• Tobak
• Alkohol
• Stress

Fysisk aktivitet - hvorfor

• Overlevelsesmekanismer
• Adaptation
• Energilagring
• Energibesparelse

“Hvis du ikke har tid til motion nu, skal du afsætte tid
til sygdom senere.” (Edward Stanley)

Hverdagens funktionelle
øvelser
• Skub
• Træk
• Foroverbøjet
• Rotation
• Squat/benbøjning
• Lunge/udfald
• Gå/løb

De nemme
• Aktiv transport. Ikke muligt, parker længere væk.
• Tag trappen.
• Hæve-/sænkebord - stå op - gerne hele dagen.
• Sid evt. på balancebold.
• Træn med kropsvægt, håndvægte, elastikker.
• Stå på tæer. Stræk dig.
• Stressbolde.
• Walk and talk-møder.

De svære

• Fylder håndvægte for meget, brug
elastikker.
• Enkle og effektive øvelser.
• En time eller fordel det jævnt på
dagen.

• Frisk luft.

Ledelse

• Planlægning - træningen skal
prioriteres. Enighed mellem ledelse og
medarbejdere.

• Der skal være tid til det.
• Træning skal være tæt på.
• Træning i en gruppe.

Hjemme
• Stå op, når du taler i telefon. 2-3 gange mere
energi.
• Brug reklamepausen fornuftigt - træn.
• Indkøb - gå eller cykl.
• Remoten - lad den ligge ved tv’et.
• Gå en tur efter aftensmaden.
• Stå af en busstoppested før.
• Slå græs med en håndskubber.

Hverdagsmotion
• En naturlig del af din hverdag - hver dag
• Gå eller cykle til det, der er muligt
• Stå af et busstoppested før eller gå til det næste
• Tag trapperne
• Leg, dans og spil med din børn
• Tæl skridt
• Største udfordring at komme fra sofaen til
fortovet

Hvad

• Hvilke muligheder er der i min
hverdag for mere fysisk aktivitet?
• Hvad har jeg tid og lyst til?
• Hvad med de dage, hvor det er koldt,
vådt og mørkt?

• Sammen med andre?

Muligheder i Vejle

• Find vej i.....http://www.vejle.dk/page36246.aspx
• Kløversti http://www.vejle.dk/mobil
• Oplev Vejle http://www.oplev.vejle.dk/
• Legedatabasen http://fdf.dk/aktivitetsideer/
legedatabasen/

• Træningspavillon ved Albuen

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20130117 Green Network Oplæg

1. Hverdagsmotion Linda Kruse Vejle Kommune

2. Linda Kruse • Bevægelseskonsulent, Vejle Kommune • Byens og naturens rum • Læring i bevægelse, primært folkeskolen • Bachelor i Idræt og Sundhed samt sidefag i Kultur og Formidling • Idræt: Boldspil og cykling • Udvikling og uddannet for DGI: Fitness og Spinning

3. Livsstilsfaktorer • Fysisk aktivitet • Mad og måltider • Tobak • Alkohol • Stress

4. Fysisk aktivitet - hvorfor • Overlevelsesmekanismer • Adaptation • Energilagring • Energibesparelse

5. “Hvis du ikke har tid til motion nu, skal du afsætte tid til sygdom senere.” (Edward Stanley)

6. Anbefalinger

7. Hverdagens funktionelle øvelser • Skub • Træk • Foroverbøjet • Rotation • Squat/benbøjning • Lunge/udfald • Gå/løb

8. Avisudklip

9. De nemme • Aktiv transport. Ikke muligt, parker længere væk. • Tag trappen. • Hæve-/sænkebord - stå op - gerne hele dagen. • Sid evt. på balancebold. • Træn med kropsvægt, håndvægte, elastikker. • Stå på tæer. Stræk dig. • Stressbolde. • Walk and talk-møder.

10. De svære • Fylder håndvægte for meget, brug elastikker. • Enkle og effektive øvelser. • En time eller fordel det jævnt på dagen. • Frisk luft.

11. Ledelse • Planlægning - træningen skal prioriteres. Enighed mellem ledelse og medarbejdere. • Der skal være tid til det. • Træning skal være tæt på. • Træning i en gruppe.

12. Hjemme • Stå op, når du taler i telefon. 2-3 gange mere energi. • Brug reklamepausen fornuftigt - træn. • Indkøb - gå eller cykl. • Remoten - lad den ligge ved tv’et. • Gå en tur efter aftensmaden. • Stå af en busstoppested før. • Slå græs med en håndskubber.

13. Hverdagsmotion • En naturlig del af din hverdag - hver dag • Gå eller cykle til det, der er muligt • Stå af et busstoppested før eller gå til det næste • Tag trapperne • Leg, dans og spil med din børn • Tæl skridt • Største udfordring at komme fra sofaen til fortovet

14. Hvad • Hvilke muligheder er der i min hverdag for mere fysisk aktivitet? • Hvad har jeg tid og lyst til? • Hvad med de dage, hvor det er koldt, vådt og mørkt? • Sammen med andre?

15. Muligheder i Vejle • Find vej i.....http://www.vejle.dk/page36246.aspx • Kløversti http://www.vejle.dk/mobil • Oplev Vejle http://www.oplev.vejle.dk/ • Legedatabasen http://fdf.dk/aktivitetsideer/ legedatabasen/ • Træningspavillon ved Albuen

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20130117 Green Network Oplæg

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