{"id":6358,"date":"2024-12-03T13:56:39","date_gmt":"2024-12-03T13:56:39","guid":{"rendered":"https:\/\/www.jointacademy.com\/se\/?p=6358"},"modified":"2024-12-03T13:56:40","modified_gmt":"2024-12-03T13:56:40","slug":"ma-bra-i-vintermorkret","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/blogg\/ma-bra-i-vintermorkret\/","title":{"rendered":"M\u00e5 bra i vinterm\u00f6rkret"},"content":{"rendered":"\n<p>Nu \u00e4r vintern h\u00e4r, och med den en m\u00f6rkare tid f\u00f6r oss i Skandinavien. Det \u00e4r vanligt att vi stannar inomhus mer under den m\u00f6rkare delen av \u00e5ret, vilket ofta leder till minskad fysisk aktivitet. S\u00e5 hur kan vi h\u00e5lla oss aktiva trots \u00e5rstiden?<\/p>\n\n\n\n<p>Enligt de allm\u00e4nna rekommendationerna f\u00f6r fysisk aktivitet b\u00f6r vi varje vecka utf\u00f6ra pulsh\u00f6jande fysisk aktivitet p\u00e5 m\u00e5ttlig intensitet i minst 150-300 minuter, eller 75-150 minuter p\u00e5 h\u00f6g intensitet. Det motsvarar mellan 1 timme och 15 minuter till 5 timmar i veckan beroende p\u00e5 intensitet. Tr\u00e4ningen b\u00f6r inkludera b\u00e5de kondition och styrka, och f\u00f6r personer \u00f6ver 65 \u00e5r rekommenderas \u00e4ven regelbunden balanstr\u00e4ning.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vad-ar-mattlig-och-hog-intensitet\"><strong>Vad \u00e4r m\u00e5ttlig och h\u00f6g intensitet?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00e5ttlig intensitet inneb\u00e4r att pulsen och andningsfrekvensen \u00f6kar n\u00e5got, men du kan fortfarande f\u00f6ra en konversation utan st\u00f6rre anstr\u00e4ngning.\u00a0<\/li>\n\n\n\n<li>H\u00f6g intensitet d\u00e4remot ger en tydlig \u00f6kning av b\u00e5de puls och andningsfrekvens, vilket g\u00f6r det sv\u00e5rt att prata samtidigt.<\/li>\n<\/ul>\n\n\n\n<p>Regelbunden fysisk aktivitet minskar risken f\u00f6r flera folksjukdomar, f\u00f6rb\u00e4ttrar livskvaliteten, s\u00f6mnen, den kognitiva f\u00f6rm\u00e5gan samt minskar stress och nedst\u00e4mdhet. Dessutom leder det till b\u00e4ttre styrka, kondition och fysisk funktion. Fysisk aktivitet \u00e4r med andra ord viktigt \u00e5ret om.<\/p>\n\n\n\n<p>Att hitta en tr\u00e4ningsrutin kan vara en utmaning, s\u00e4rskilt om man inte \u00e4r van vid att r\u00f6ra p\u00e5 sig regelbundet. Rekommendationerna kan k\u00e4nnas \u00f6verv\u00e4ldigande, men kom ih\u00e5g: n\u00e5got \u00e4r b\u00e4ttre \u00e4n inget. B\u00f6rja p\u00e5 en niv\u00e5 som k\u00e4nns rimlig f\u00f6r dig.<\/p>\n\n\n\n<p>\u201cDen b\u00e4sta tr\u00e4ningen \u00e4r den som blir av!\u201d \u2013 Johanna, leg. Fysioterapeut<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-sa-hittar-du-bra-rutiner-och-okad-motivationen\"><strong>S\u00e5 hittar du bra rutiner och \u00f6kad motivationen<\/strong><\/h2>\n\n\n\n<p>Under h\u00f6sten och vintern kan tr\u00f6tthet och nedst\u00e4mdhet \u00f6ka, vilket g\u00f6r det \u00e4nnu viktigare att h\u00e5lla fast vid sina rutiner. Solljus har en positiv inverkan p\u00e5 b\u00e5de det fysiska och psykiska v\u00e4lm\u00e5endet. Passa d\u00e4rf\u00f6r p\u00e5 att ta en promenad mitt p\u00e5 dagen n\u00e4r det \u00e4r lite ljusare.<\/p>\n\n\n\n<p><strong>Tips f\u00f6r att f\u00e5 in mer fysisk aktivitet under \u00e5rets m\u00f6rka tid:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cykla eller promenera till jobbet, eller hoppa av en h\u00e5llplats tidigare och g\u00e5 resten.<\/li>\n\n\n\n<li>Ta trapporna ist\u00e4llet f\u00f6r hissen, om s\u00e5 bara en v\u00e5ning.<\/li>\n\n\n\n<li>G\u00e5 med i ett gym.<\/li>\n\n\n\n<li>Ta lunchpromenader f\u00f6r att f\u00e5 dagsljus.<\/li>\n\n\n\n<li>G\u00f6r enkla \u00f6vningar hemma, som uppresningar och gummibands\u00f6vningar.<\/li>\n<\/ul>\n\n\n\n<p><strong>\u00d6ka motivationen med f\u00f6ljande knep:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e4na eller promenera med en v\u00e4n.<\/li>\n\n\n\n<li>Lyssna p\u00e5 bra musik, en ljudbok eller podd.<\/li>\n\n\n\n<li>V\u00e4lj en milj\u00f6 som inspirerar dig: skogen, staden, utomhusgym eller ett gym du gillar.<\/li>\n\n\n\n<li>Delta i grupptr\u00e4ning som du tycker \u00e4r roligt.<\/li>\n\n\n\n<li>Bel\u00f6na dig efter tr\u00e4ningen.<\/li>\n<\/ul>\n\n\n\n<p><strong>Stillasittande \u00e4r en av de st\u00f6rsta utmaningarna i dagens samh\u00e4lle. H\u00e4r \u00e4r n\u00e5gra enkla tips f\u00f6r att bryta stillasittandet:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Variera mellan att st\u00e5 och sitta om du har kontorsarbete.<\/li>\n\n\n\n<li>Anv\u00e4nd pausprogram p\u00e5 datorn som p\u00e5minner dig om att resa dig.<\/li>\n\n\n\n<li>Res dig upp under reklampauserna p\u00e5 TV.<\/li>\n\n\n\n<li>L\u00e4gg fj\u00e4rrkontrollen en bit bort f\u00f6r att tvingas resa dig n\u00e4r du byter kanal.<\/li>\n\n\n\n<li>Dela upp hush\u00e5llssysslor i flera omg\u00e5ngar ist\u00e4llet f\u00f6r att g\u00f6ra allt p\u00e5 en g\u00e5ng.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ratt-aktivitet-kan-ge-langsiktiga-resultat\"><strong>R\u00e4tt aktivitet kan ge l\u00e5ngsiktiga resultat<\/strong><\/h2>\n\n\n\n<p>Att ta hand om sin h\u00e4lsa genom r\u00f6relse \u00e4r ett av de mest effektiva s\u00e4tten att m\u00e5 b\u00e4ttre, s\u00e4rskilt under h\u00f6sten och vinterns m\u00f6rka m\u00e5nader. Genom att h\u00e5lla dig aktiv st\u00e4rker du inte bara kroppen utan \u00e4ven sinnet. Sm\u00e5 steg kan leda till stora f\u00f6r\u00e4ndringar, och f\u00f6r dig som dras med sm\u00e4rta i leder och muskler finns det st\u00f6d hos oss p\u00e5 Joint Academy f\u00f6r att g\u00f6ra just detta.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nu \u00e4r vintern h\u00e4r, och med den en m\u00f6rkare tid f\u00f6r oss i Skandinavien. Det \u00e4r vanligt att vi stannar inomhus mer under den m\u00f6rkare delen av \u00e5ret, vilket ofta leder till minskad fysisk aktivitet. S\u00e5 hur kan vi h\u00e5lla oss aktiva trots \u00e5rstiden? Enligt de allm\u00e4nna rekommendationerna f\u00f6r fysisk aktivitet b\u00f6r vi varje vecka [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1114],"tags":[],"class_list":["post-6358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogg"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.7 (Yoast SEO v21.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u00e5 bra i vinterm\u00f6rkret | Joint Academy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.jointacademy.com\/se\/sv\/blogg\/ma-bra-i-vintermorkret\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00e5 bra i vinterm\u00f6rkret\" \/>\n<meta property=\"og:description\" content=\"Nu \u00e4r vintern h\u00e4r, och med den en m\u00f6rkare tid f\u00f6r oss i Skandinavien. 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