Richtig sitzen bei der Arbeit

Übungen für die Morgenroutine

Kostenloser 10-wöchiger Übungsplan zum Aufbau von Kraft und Ausdauer

Kostenloses 15-wöchiges Programm für mehr Bewegung und Rückengesundheit

„Ergonomie: Definition, Nutzen, Beschreibung und Umsetzung“. IPH Institut für Integrierte Produktion Hannover, www.iph-hannover.de/de/dienstleistungen/fertigungsverfahren/ergonomie. Zugegriffen 3. August 2022.

„Ernährung für sportlich aktive Erwachsene“. Schweizerische Gesellschaft für Ernährung SGE, aktualisierte Fassung August 2015

„Gesund bewegen und trainieren“. Gesundheitsportal, www.gesundheit.gv.at/leben/bewegung/gesunde-bewegung/training.html. Zugegriffen 10. August 2022.

„Richtig sitzen bei der Arbeit | AOK - Die Gesundheitskasse“. AOK Fachportal für Arbeitgeber, www.aok.de/fk/betriebliche-gesundheit/bewegung-am-arbeitsplatz/richtig-sitzen-bei-der-arbeit. Zugegriffen 3. August 2022.

Arndt, Stephanie. „So werden Sie Ihr Bauchfett los“. Apotheken Umschau, 9. August 2021, www.apotheken-umschau.de/gesund-bleiben/abnehmen/so-werden-sie-ihr-bauchfett-los-709475.html#:%7E:text=Das%20Bauchfett%20zu%20reduzieren%20klappt,%E2%80%9C%2C%20sagt%20die%20Sportwissenschaftlerin%20Dr.

Börjesson M, Onerup A, Lundqvist S, Dahlöf B. Physical activity and exercise lower blood pressure in individuals with hypertension: narrative review of 27 RCTs. Br J Sports Med. 2016 Mar;50(6):356-61. doi: 10.1136/bjsports-2015-095786. Epub 2016 Jan 19. PMID: 26787705.

Carek PJ, Laibstain SE, Carek SM. Exercise for the treatment of depression and anxiety. Int J Psychiatry Med. 2011;41(1):15-28. doi: 10.2190/PM.41.1.c. PMID: 21495519.

Cornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. J Am Heart Assoc. 2013 Feb 1;2(1):e004473. doi: 10.1161/JAHA.112.004473. PMID: 23525435; PMCID: PMC3603230.

Dempsey PC, Sacre JW, Larsen RN, Straznicky NE, Sethi P, Cohen ND, Cerin E, Lambert GW, Owen N, Kingwell BA, Dunstan DW. Interrupting prolonged sitting with brief bouts of light walking or simple resistance activities reduces resting blood pressure and plasma noradrenaline in type 2 diabetes. J Hypertens. 2016 Dec;34(12):2376-2382. doi: 10.1097/HJH.0000000000001101. PMID: 27512975.

Deslandes A, Moraes H, Ferreira C, Veiga H, Silveira H, Mouta R, Pompeu FA, Coutinho ES, Laks J. Exercise and mental health: many reasons to move. Neuropsychobiology. 2009;59(4):191-8. doi: 10.1159/000223730. Epub 2009 Jun 10. PMID: 19521110.

Dimeo F, Pagonas N, Seibert F, Arndt R, Zidek W, Westhoff TH. Aerobic exercise reduces blood pressure in resistant hypertension. Hypertension. 2012 Sep;60(3):653-8. doi: 10.1161/HYPERTENSIONAHA.112.197780. Epub 2012 Jul 16. PMID: 22802220.

Donnelly JE, Jacobsen DJ, Heelan KS, Seip R, Smith S. The effects of 18 months of intermittent vs. continuous exercise on aerobic capacity, body weight and composition, and metabolic fitness in previously sedentary, moderately obese females. Int J Obes Relat Metab Disord. 2000 May;24(5):566-72. doi: 10.1038/sj.ijo.0801198. PMID: 10849577.

Dpa. „Wie viel müssen Sportler trinken?“ Apotheken Umschau, 26. November 2020, www.apotheken-umschau.de/gesund-bleiben/sport-und-bewegung/wie-viel-muessen-sportler-trinken-761773.html.

Finger JD, Mensink GBM, Lange C et al. (2017) Gesundheitsfördernde körperliche Aktivität in der Freizeit bei Erwachsenen in Deutschland. Journal of Health Monitoring 2(2): 37–44. DOI 10.17886/RKIGBE-2017-027

Fiuza-Luces C, Santos-Lozano A, Joyner M, Carrera-Bastos P, Picazo O, Zugaza JL, Izquierdo M, Ruilope LM, Lucia A. Exercise benefits in cardiovascular disease: beyond attenuation of traditional risk factors. Nat Rev Cardiol. 2018 Dec;15(12):731-743. doi: 10.1038/s41569-018-0065-1. PMID: 30115967.

Gollwitzer, Peter M., and Gabriele Oettingen. "Implementation intentions." Encyclopedia of behavioral medicine. Cham: Springer International Publishing, 2020. 1159-1164.

Gómez-Cabello A, Ara I, González-Agüero A, Casajús JA, Vicente-Rodríguez G. Effects of training on bone mass in older adults: a systematic review. Sports Med. 2012 Apr 1;42(4):301-25. doi: 10.2165/11597670-000000000-00000. PMID: 22376192.

Heinrich, Christian. „Muskelkater lindern und vorbeugen“. Apotheken Umschau, 3. November 2021, www.apotheken-umschau.de/mein-koerper/muskeln/muskelkater-lindern-und-vorbeugen-712035.html.

Heiss R, Lutter C, Freiwald J, Hoppe MW, Grim C, Poettgen K, Forst R, Bloch W, Hüttel M, Hotfiel T. Advances in Delayed-Onset Muscle Soreness (DOMS) - Part II: Treatment and Prevention. Sportverletz Sportschaden. 2019 Mar;33(1):21-29. English. doi: 10.1055/a-0810-3516. Epub 2019 Mar 13. PMID: 30865998.

Kelly P, Murphy, Mutrie N. "The health benefits of walking." Walking. Emerald Publishing Limited, 2017.

Kirk-Sanchez NJ, McGough EL. Physical exercise and cognitive performance in the elderly: current perspectives. Clin Interv Aging. 2014;9:51-62. doi: 10.2147/CIA.S39506. Epub 2013 Dec 18. PMID: 24379659; PMCID: PMC3872007.

Kistler-Fischbacher M, Weeks BK, Beck BR. The effect of exercise intensity on bone in postmenopausal women (part 1): A systematic review. Bone. 2021 Feb;143:115696. doi: 10.1016/j.bone.2020.115696. Epub 2020 Dec 24. PMID: 33357833.

Kistler-Fischbacher M, Weeks BK, Beck BR. The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Bone. 2021 Feb;143:115697. doi: 10.1016/j.bone.2020.115697. Epub 2020 Dec 24. PMID: 33357834.

Klindt, Kai. „Verhalten dauerhaft ändern: So gelingt’s“. Apotheken Umschau, 13. Juli 2022, www.apotheken-umschau.de/gesund-bleiben/sport-und-bewegung/verhalten-dauerhaft-aendern-so-gelingt-s-877871.html.

Klindt, Kai. „Verhalten dauerhaft ändern: So gelingt’s“. Apotheken Umschau, 13. Juli 2022, www.apotheken-umschau.de/gesund-bleiben/sport-und-bewegung/verhalten-dauerhaft-aendern-so-gelingt-s-877871.html.

Kyu HH, Bachman VF, Alexander LT, Mumford JE, Afshin A, Estep K, Veerman JL, Delwiche K, Iannarone ML, Moyer ML, Cercy K, Vos T, Murray CJ, Forouzanfar MH. Physical activity and risk of breast cancer, colon cancer, diabetes, ischemic heart disease, and ischemic stroke events: systematic review and dose-response meta-analysis for the Global Burden of Disease Study 2013. BMJ. 2016 Aug 9;354:i3857. doi: 10.1136/bmj.i3857. PMID: 27510511; PMCID: PMC4979358.

Li T, Wei S, Shi Y, Pang S, Qin Q, Yin J, Deng Y, Chen Q, Wei S, Nie S, Liu L. The dose-response effect of physical activity on cancer mortality: findings from 71 prospective cohort studies. Br J Sports Med. 2016 Mar;50(6):339-45. doi: 10.1136/bjsports-2015-094927. Epub 2015 Sep 18. PMID: 26385207.

Li Y, Gu M, Jing F, Cai S, Bao C, Wang J, Jin M, Chen K. Association between physical activity and all cancer mortality: Dose-response meta-analysis of cohort studies. Int J Cancer. 2016 Feb 15;138(4):818-32. doi: 10.1002/ijc.29828. Epub 2015 Sep 25. PMID: 26317834.

Loh R, Stamatakis E, Folkerts D, Allgrove JE, Moir HJ. Effects of Interrupting Prolonged Sitting with Physical Activity Breaks on Blood Glucose, Insulin and Triacylglycerol Measures: A Systematic Review and Meta-analysis. Sports Med. 2020 Feb;50(2):295-330. doi: 10.1007/s40279-019-01183-w. PMID: 31552570; PMCID: PMC6985064.

Mellert, Brigitte. „Ernährung: Mahlzeiten und Sport in Einklang bringen“. Apotheken Umschau, 2. August 2022, www.apotheken-umschau.de/gesund-bleiben/ernaehrung/ernaehrung-wie-man-mahlzeiten-und-sport-in-einklang-bringt-887381.html.

Mikkelsen K, Stojanovska L, Polenakovic M, Bosevski M, Apostolopoulos V. Exercise and mental health. Maturitas. 2017 Dec;106:48-56. doi: 10.1016/j.maturitas.2017.09.003. Epub 2017 Sep 7. PMID: 29150166.

Moore SC, Lee IM, Weiderpass E, Campbell PT, Sampson JN, Kitahara CM, Keadle SK, Arem H, Berrington de Gonzalez A, Hartge P, Adami HO, Blair CK, Borch KB, Boyd E, Check DP, Fournier A, Freedman ND, Gunter M, Johannson M, Khaw KT, Linet MS, Orsini N, Park Y, Riboli E, Robien K, Schairer C, Sesso H, Spriggs M, Van Dusen R, Wolk A, Matthews CE, Patel AV. Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Intern Med. 2016 Jun 1;176(6):816-25. doi: 10.1001/jamainternmed.2016.1548. PMID: 27183032; PMCID: PMC5812009.

Moore SC, Patel AV, Matthews CE, Berrington de Gonzalez A, Park Y, Katki HA, Linet MS, Weiderpass E, Visvanathan K, Helzlsouer KJ, Thun M, Gapstur SM, Hartge P, Lee IM. Leisure time physical activity of moderate to vigorous intensity and mortality: a large pooled cohort analysis. PLoS Med. 2012;9(11):e1001335. doi: 10.1371/journal.pmed.1001335. Epub 2012 Nov 6. PMID: 23139642; PMCID: PMC3491006.

Mosler S, Braun H, Carlsohn A, Großhauser M, König D, Lampen A, Nieß A, Oberritter H, Schäbethal K, Schek A, Stehle P, Virmani K, Ziegenhagen R, Heseker H (2019) Fluid replacement in sports. Position of the working group sports nutrition of the German Nutrition Society (DGE). Ernahrungs Umschau 66(3): 52–59 The English version of this article is available online: DOI: 10.4455/eu.2019.011

Neilson HK, Farris MS, Stone CR, Vaska MM, Brenner DR, Friedenreich CM. Moderate-vigorous recreational physical activity and breast cancer risk, stratified by menopause status: a systematic review and meta-analysis. Menopause. 2017 Mar;24(3):322-344. doi: 10.1097/GME.0000000000000745. PMID: 27779567.

Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci. 2019 May;8(3):201-217. doi: 10.1016/j.jshs.2018.09.009. Epub 2018 Nov 16. PMID: 31193280; PMCID: PMC6523821.

Northey JM, Cherbuin N, Pumpa KL, Smee DJ, Rattray B. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. Br J Sports Med. 2018 Feb;52(3):154-160. doi: 10.1136/bjsports-2016-096587. Epub 2017 Apr 24. PMID: 28438770.

Oja P, Titze S, Bauman A, de Geus B, Krenn P, Reger-Nash B, Kohlberger T. Health benefits of cycling: a systematic review. Scand J Med Sci Sports. 2011 Aug;21(4):496-509. doi: 10.1111/j.1600-0838.2011.01299.x. Epub 2011 Apr 18. PMID: 21496106.

Pandey A, Garg S, Khunger M, Darden D, Ayers C, Kumbhani DJ, Mayo HG, de Lemos JA, Berry JD. Dose-Response Relationship Between Physical Activity and Risk of Heart Failure: A Meta-Analysis. Circulation. 2015 Nov 10;132(19):1786-94. doi: 10.1161/CIRCULATIONAHA.115.015853. Epub 2015 Oct 5. PMID: 26438781.

Parise G, Brose AN, Tarnopolsky MA. Resistance exercise training decreases oxidative damage to DNA and increases cytochrome oxidase activity in older adults. Exp Gerontol. 2005 Mar;40(3):173-80. doi: 10.1016/j.exger.2004.09.002. PMID: 15763394.

Peluso MA, Guerra de Andrade LH. Physical activity and mental health: the association between exercise and mood. Clinics (Sao Paulo). 2005 Feb;60(1):61-70. doi: 10.1590/s1807-59322005000100012. Epub 2005 Mar 1. PMID: 15838583.

Petridou A, Siopi A, Mougios V. Exercise in the management of obesity. Metabolism. 2019 Mar;92:163-169. doi: 10.1016/j.metabol.2018.10.009. Epub 2018 Oct 29. PMID: 30385379.

Pizot C, Boniol M, Mullie P, Koechlin A, Boniol M, Boyle P, Autier P. Physical activity, hormone replacement therapy and breast cancer risk: A meta-analysis of prospective studies. Eur J Cancer. 2016 Jan;52:138-54. doi: 10.1016/j.ejca.2015.10.063. Epub 2015 Dec 11. PMID: 26687833.

Schroeder EC, Franke WD, Sharp RL, Lee DC. Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PLoS One. 2019 Jan 7;14(1):e0210292. doi: 10.1371/journal.pone.0210292. PMID: 30615666; PMCID: PMC6322789.