{"id":750,"date":"2026-10-12T11:55:22","date_gmt":"2026-10-12T11:55:22","guid":{"rendered":"https:\/\/naardic.no\/?p=750"},"modified":"2026-10-12T11:55:23","modified_gmt":"2026-10-12T11:55:23","slug":"trening-pa-kontoret","status":"publish","type":"post","link":"https:\/\/naardic.no\/en\/2026\/10\/12\/trening-pa-kontoret\/","title":{"rendered":"Trening p\u00e5 kontoret: Slik holder du kroppen i gang"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u00c5 sitte foran en skjerm i \u00e5tte timer er ikke akkurat det menneskekroppen er skapt for. Likevel er det hverdagen for sv\u00e6rt mange av oss. Etter noen timer kan skuldrene krype opp mot \u00f8rene, nakken kjennes stiv og ryggen begynne \u00e5 protestere. Under finner du enkle \u00f8velser og aktive pauser du kan gj\u00f8re p\u00e5 kontoret, uten \u00e5 m\u00e5tte skifte til treningskl\u00e6r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00f8sningen trenger ikke v\u00e6re en lang trenings\u00f8kt. <strong>Sm\u00e5 doser med bevegelse gjennom arbeidsdagen kan gj\u00f8re en stor forskjell.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large has-custom-border\"><img fetchpriority=\"high\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_01-683x1024.jpg\" alt=\"Marthe Ellefsen viser \u00f8velse som er fin \u00e5 gj\u00f8re gjennom arbeidsdagen.\" class=\"wp-image-14422\" style=\"border-top-left-radius:28px;border-top-right-radius:28px;border-bottom-left-radius:28px;border-bottom-right-radius:28px\" srcset=\"https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_01-683x1024.jpg 683w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_01-200x300.jpg 200w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_01-768x1152.jpg 768w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_01-1024x1536.jpg 1024w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_01-1365x2048.jpg 1365w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_01-600x900.jpg 600w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_01-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h3 id=\"h-bryt-opp-stillesittingen\" class=\"wp-block-heading\">Bryt opp stillesittingen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Det viktigste er ikke \u00e5 finne den perfekte sittestillingen, men \u00e5 unng\u00e5 \u00e5 sitte i samme posisjon hele dagen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ta telefonm\u00f8tet g\u00e5ende i gangen, eller utend\u00f8rs med headset. G\u00e5 bort til kollegaen i stedet for \u00e5 sende en melding. Hent vann litt oftere. Ta trappen. G\u00e5 av bussen et par stopp for tidlig for \u00e5 sikre deg 10-15 minutter gange f\u00f8r og etter jobb. <br><br>Har du en hev- og senkepult, kan du ogs\u00e5 veksle mellom \u00e5 sitte og st\u00e5. Det gj\u00f8r ikke arbeidsdagen til en trenings\u00f8kt, men kan gi variasjon i belastning for kroppen.<\/p>\n\n\n\n<h3 id=\"h-enkle-rygg-og-nakkeovelser\" class=\"wp-block-heading\">Enkle rygg- og nakke\u00f8velser<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Du trenger heller ikke treningskl\u00e6r for \u00e5 gi kroppen litt oppmerksomhet i l\u00f8pet av dagen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pr\u00f8v for eksempel \u00e5:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rulle skuldrene rolig bakover og fremover, trekke dem opp og ned<\/li>\n\n\n\n<li>gj\u00f8re noen store bevegelser som involverer mange ledd<\/li>\n\n\n\n<li>strekke armene over hodet<\/li>\n\n\n\n<li>rotere overkroppen forsiktig fra side til side<\/li>\n\n\n\n<li>bevege nakken rolig i ulike retninger<\/li>\n\n\n\n<li>reise deg fra stolen noen ganger<\/li>\n\n\n\n<li>gj\u00f8re 10 spensthopp<\/li>\n\n\n\n<li>g\u00e5 en kort runde p\u00e5 kontoret<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large has-custom-border\"><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_09-683x1024.jpg\" alt=\"Rolige nakkebevegelser kan v\u00e6re lurt \u00e5 gj\u00f8re gjennom arbeidsdagen\" class=\"wp-image-14423\" style=\"border-top-left-radius:28px;border-top-right-radius:28px;border-bottom-left-radius:28px;border-bottom-right-radius:28px\" srcset=\"https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_09-683x1024.jpg 683w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_09-200x300.jpg 200w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_09-768x1152.jpg 768w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_09-1024x1536.jpg 1024w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_09-1365x2048.jpg 1365w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_09-600x900.jpg 600w, https:\/\/naardic.no\/wp-content\/uploads\/2026\/09\/Naardic-pilates-Marte_09-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Det er ikke farlig om \u00f8velsene gir noe ubehag. Skru ned tempo, bruk pusten aktivt og husk at ALL aktivitet er bedre enn ingen. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Poenget er ikke \u00e5 bli svett, men \u00e5 <strong>bryte opp arbeidsstillingen, f\u00e5 kroppen i bevegelse<\/strong> <strong>og sirkulasjon i muskler og ledd<\/strong>.<\/p>\n\n\n\n<h3 id=\"h-tenk-variasjon-fremfor-perfekt-sittestilling\" class=\"wp-block-heading\">Tenk variasjon fremfor perfekt sittestilling<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Det eksisterer en utbredt oppfatning av at bestemte sittestillinger er mer ergonomisk hensiktsmessige enn andre ved kontorarbeid. En god arbeidsstilling er naturligvis hensiktsmessig \u00e5 ha, men det finnes ingen perfekt arbeidsstilling annet enn det som passer best for din kropp.&nbsp; Det er variasjon og aktive pauser som er det viktigste.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sett alarm p\u00e5 telefonen hver time, reis deg og \u00f8k&nbsp;gjerne pulsen i 3 minutter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Husk &#8211; kroppen liker variasjon.<\/strong><\/p>\n\n\n\n<h3 id=\"h-hva-med-energien\" class=\"wp-block-heading\">Hva med energien?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e5r ettermiddagen kommer og konsentrasjonen begynner \u00e5 falle, er det lett \u00e5 hente en ny kopp kaffe. Men pr\u00f8v en bevegelsespause f\u00f8rst.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00f8p trappen opp eller ned, eller begge veier. Noen minutters aktivitet kan gi et n\u00f8dvendig avbrekk fra skjermen. Regelmessig fysisk aktivitet er samtidig viktig for b\u00e5de fysisk og mental helse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En studie i <a href=\"https:\/\/www.nature.com\/articles\/s41591-022-02100-x\">Nature Medicine<\/a> (Stamatakis mfl., 2022) fant at personer som hadde tre korte utbrudd med h\u00f8y intensitet i hverdagen, p\u00e5 1\u20132 minutter hver, hadde 38\u201340 % lavere risiko for tidlig d\u00f8d og 48\u201349 % lavere risiko for \u00e5 d\u00f8 av hjerte- og karsykdom enn de som ikke hadde det.<\/p>\n\n\n\n<h3 id=\"h-fra-kontorstol-til-treningsokt\" class=\"wp-block-heading\">Fra kontorstol til trenings\u00f8kt<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Aktive pauser er et godt supplement, men de erstatter ikke regelmessig trening. Styrketrening, kondisjon, yoga og bevegelighet kan bidra til \u00e5 gj\u00f8re kroppen bedre rustet til b\u00e5de arbeid og fritid.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Med <strong>Naardic<\/strong> kan du trene hjemme n\u00e5r det passer deg \u2013 enten du \u00f8nsker en kort \u00f8kt mellom m\u00f8ter eller en lengre trenings\u00f8kt etter jobb. Alle hverdager kan du for eksempel v\u00e6re med p\u00e5 5 minutter pausegym. Ukentlig anbefaler vi ogs\u00e5 &#8220;Rygg- og nakkeskolen&#8221; med undertegnede. Sjekk <a href=\"https:\/\/app.naardic.no\/timeplan?view=week\">timeplanen<\/a> til Naardic for flere passende \u00f8kter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Du trenger alts\u00e5 ikke vente til arbeidsdagen er over for \u00e5 begynne \u00e5 ta vare p\u00e5 kroppen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reis deg litt oftere. Beveg deg litt mer. Og ikke undervurder effekten av sm\u00e5 pauser. En mer aktiv arbeidsdag trenger ikke v\u00e6re komplisert &#8211; den trenger bare \u00e5 inneholde litt mer bevegelse.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Artikkelen er skrevet av<a href=\"https:\/\/naardic.no\/trenere\/marthe-kristina-ellefsen\/\"> Marthe Ellefsen<\/a>, muskelterapeut og trener p\u00e5 Naardic. <\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full has-custom-border\"><img decoding=\"async\" width=\"1000\" height=\"714\" src=\"https:\/\/naardic.no\/wp-content\/uploads\/2025\/11\/marthe-kristina-ellefsen.webp\" alt=\"Marthe Ellefsen, muskelterapeut og trener p\u00e5 Naardic.\" class=\"wp-image-12046\" style=\"border-top-left-radius:28px;border-top-right-radius:28px;border-bottom-left-radius:28px;border-bottom-right-radius:28px\" srcset=\"https:\/\/naardic.no\/wp-content\/uploads\/2025\/11\/marthe-kristina-ellefsen.webp 1000w, https:\/\/naardic.no\/wp-content\/uploads\/2025\/11\/marthe-kristina-ellefsen-600x428.webp 600w, https:\/\/naardic.no\/wp-content\/uploads\/2025\/11\/marthe-kristina-ellefsen-300x214.webp 300w, https:\/\/naardic.no\/wp-content\/uploads\/2025\/11\/marthe-kristina-ellefsen-768x548.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u00c5 sitte foran en skjerm i \u00e5tte timer er ikke akkurat det menneskekroppen er skapt for. Likevel er det hverdagen [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":14421,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":"","_ppma_block_editor_authors":""},"categories":[24,15],"tags":[],"ppma_author":[138],"class_list":["post-750","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bedriftstrening","category-hjemmetrening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.6 (Yoast SEO v28.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Trening p\u00e5 kontoret: Slik holder du kroppen i gang - NAARDIC<\/title>\n<meta name=\"description\" content=\"Trening p\u00e5 kontoret trenger ikke v\u00e6re komplisert. 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