{"id":3460,"date":"2023-04-11T11:38:00","date_gmt":"2023-04-11T11:38:00","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3460"},"modified":"2026-04-09T17:06:39","modified_gmt":"2026-04-09T17:06:39","slug":"varfor-traning-gor-anstallda-friskare-och-effektivare","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/traning\/varfor-traning-gor-anstallda-friskare-och-effektivare\/","title":{"rendered":"Varf\u00f6r tr\u00e4ning g\u00f6r anst\u00e4llda friskare och effektivare"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/traning\/varfor-traning-gor-anstallda-friskare-och-effektivare\/#Positiva_kanslor_och_mindre_stress\" >Positiva k\u00e4nslor och mindre stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/traning\/varfor-traning-gor-anstallda-friskare-och-effektivare\/#Traning_och_sjukfranvaro_hos_anstallda\" >Tr\u00e4ning och sjukfr\u00e5nvaro hos anst\u00e4llda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/traning\/varfor-traning-gor-anstallda-friskare-och-effektivare\/#Vad_WHO_sager_om_traning\" >Vad WHO s\u00e4ger om tr\u00e4ning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/traning\/varfor-traning-gor-anstallda-friskare-och-effektivare\/#Overvikt_och_for_lite_fysisk_aktivitet_forsamrar_prestationen\" >\u00d6vervikt och f\u00f6r lite fysisk aktivitet f\u00f6rs\u00e4mrar prestationen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/traning\/varfor-traning-gor-anstallda-friskare-och-effektivare\/#Take_Home_Points\" >Take Home Points<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/traning\/varfor-traning-gor-anstallda-friskare-och-effektivare\/#Referenser\" >Referenser<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>Effektiva medarbetare \u00e4r grunden f\u00f6r en produktiv organisation. \u00c5tg\u00e4rder som kan h\u00f6ja de anst\u00e4lldas prestation samt g\u00f6ra de mindre sjuka kan i det l\u00e5nga loppet skapa stora vinster. Sjukdom \u00e4r en av de fr\u00e4msta anledningarna till att personers arbetsf\u00f6rm\u00e5ga h\u00e4mmas. I Sverige \u00f6kar antalet sjukskrivningar (1). Under 2010 talet har \u00f6kningen framf\u00f6r allt berott p\u00e5 psykiatriska problem kopplat till stress, \u00e5ngest och depression (2 &amp; 3). <\/p>\n\n\n\n<p>Sjukfr\u00e5nvaro p\u00e5 grund av psykisk oh\u00e4lsa \u00e4r ocks\u00e5 n\u00e4ra kopplat till s\u00e4mre prestation p\u00e5 arbetet. Detta d\u00e5 dessa sjukdomar till skillnad fr\u00e5n en vanlig f\u00f6rkylning tar l\u00e5ng tid att utveckla och d\u00e4rmed \u00e4r i regel individens f\u00f6rm\u00e5ga nedsatt innan sjukskrivningen. I en nyutkommen unders\u00f6kning fann man att det \u00e4r fler personer som haft kraftigt nedsatt arbetsf\u00f6rm\u00e5ga p\u00e5 jobbet \u00e4n som varit sjukskrivna (4). <\/p>\n\n\n\n<p>Oh\u00e4lsa \u00e4r allts\u00e5 ett problem som p\u00e5verkar arbetsgivare redan innan personer blir tvungna att stanna hemma. Sjukfr\u00e5nvaro ber\u00e4ttar inte enbart om ett ekonomiskt produktionsbortfall, utan ocks\u00e5 om m\u00e4nskligt lidande. Dess motsatts &#8211; v\u00e4lm\u00e5ende och positiva k\u00e4nslor &#8211; \u00e4r kopplad till \u00f6kad mental uth\u00e5llighet och kreativitet (5). D\u00e4rf\u00f6r b\u00f6r \u00e5tg\u00e4rder som kan \u00f6ka personers v\u00e4lm\u00e5ende och minska sjukfr\u00e5nvaro vara mycket positivt f\u00f6r s\u00e5v\u00e4l arbetsgivaren som individen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-positiva-kanslor-och-mindre-stress\"><span class=\"ez-toc-section\" id=\"Positiva_kanslor_och_mindre_stress\"><\/span>Positiva k\u00e4nslor och mindre stress<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En intressant \u00e5tg\u00e4rd f\u00f6r att \u00f6ka effektiviteten och minska sjukdom \u00e4r tr\u00e4ning f\u00f6r de anst\u00e4llda. Man har sett att tr\u00e4ning leder till mindre \u00e5ngest och mer positiva k\u00e4nslor (6 &amp; 7). Konditionstr\u00e4ning funkar b\u00e5de som medicin mot \u00e5ngest direkt och \u00f6ver l\u00e4nge tid. Om du exempelvis \u00e4r orolig inf\u00f6r n\u00e5got och g\u00e5r ut och springer s\u00e5 kommer du k\u00e4nna dig lugnare efter\u00e5t. Du kommer ocks\u00e5 m\u00e4rka att du \u00f6verlag upplever mindre \u00e5ngest om du regelbundet utf\u00f6r n\u00e5gon konditionskr\u00e4vande aktivitet(6). \u00c4ven styrketr\u00e4ning har visat sig leda till att personer upplever mindre \u00e5ngest samt att deras hum\u00f6r f\u00f6rb\u00e4ttras (8 &amp; 9).<\/p>\n\n\n\n<p>Tr\u00e4ningens f\u00f6rm\u00e5ga att \u00f6ka ens effektivitet beror sannolikt till stor del p\u00e5 att vi blir gladare. Positiva k\u00e4nslor \u00e4r inte enbart n\u00e5got njutbart i stunden utan det g\u00f6r oss ocks\u00e5 mer fokuserade och kreativare (5). Detta ser jag som mycket intressanta f\u00f6r dagens arbetsmarknad d\u00e4r m\u00e5nga har arbeten st\u00e4ller krav p\u00e5 <a href=\"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/\">kunskap och probleml\u00f6sning<\/a> (18).<\/p>\n\n\n\n<p>Sjukfr\u00e5nvaro p\u00e5 grund av stress \u00e4r ett allt vanligare problem i Sverige. Ser man till de sjukskrivningar som b\u00f6rjade fr\u00e5n 2010 s\u00e5 beror dessa fr\u00e4mst p\u00e5 stress och d\u00e4refter depression. En bidragande anledning till depression \u00e4r l\u00e5ngvarig stress. Ut\u00f6ver detta kan stress ocks\u00e5 g\u00f6ra oss sjukare genom att det skadar v\u00e5rt hj\u00e4rt- och k\u00e4rlsystem samt v\u00e5rt immunf\u00f6rsvar (10). D\u00e4rmed kan stress g\u00f6ra oss sjuka p\u00e5 flera olika s\u00e4tt vilket g\u00f6r tr\u00e4ningens <a href=\"https:\/\/www.refitness.se\/blog\/kost\/viktnedgang-utan-stress\/\">stressneds\u00e4ttande effekt<\/a> mycket intressant f\u00f6r s\u00e5v\u00e4l arbetsgivare och anst\u00e4llda.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-traning-och-sjukfranvaro-hos-anstallda\"><span class=\"ez-toc-section\" id=\"Traning_och_sjukfranvaro_hos_anstallda\"><\/span>Tr\u00e4ning och sjukfr\u00e5nvaro hos anst\u00e4llda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Den forskning som kollat p\u00e5 hur tr\u00e4ning f\u00f6r anst\u00e4llda har fungerat eller ej f\u00f6r att minska sjukdom uppvisar blandade resultat. Det finns flera unders\u00f6kningar d\u00e4r man sett att tr\u00e4ning leder till mindre sjukfr\u00e5nvaro medan andra inte funnit detta samband (11). N\u00e4r forskningsl\u00e4get \u00e4r oklart anv\u00e4nder man sig av meta-analyser d\u00e4r man studerar resultatet fr\u00e5n flera studier f\u00f6r att f\u00e5 en b\u00e4ttre helhetsbild. I en s\u00e5dan meta-analys s\u00e5g man ocks\u00e5 att tr\u00e4ning som \u00e5tg\u00e4rd leder till mindre sjukfr\u00e5nvaro. Effekten av tr\u00e4ning var som st\u00f6rst om de anst\u00e4llda fick vara med och designa uppl\u00e4gget samt om de fick utf\u00f6ra det p\u00e5 arbetstid (15). D\u00e4rmed tycker jag att det mesta talar till tr\u00e4ningens f\u00f6rdel samtidigt som nedsidan \u00e4r mycket l\u00e5g. Ut\u00f6ver att minska sjukfr\u00e5nvaro g\u00f6r tr\u00e4ning ocks\u00e5 att v\u00e5r fysiska s\u00e5v\u00e4l som psykiska f\u00f6rm\u00e5ga f\u00f6rb\u00e4ttras.&nbsp; I sin mycket l\u00e4sv\u00e4rda bok Hj\u00e4rnstark skriver psykiatern Anders Hansen att om tr\u00e4ningens effekter kunnat \u00e5terskapas i ett piller s\u00e5 hade det vart v\u00e4rldens mest s\u00e5lda sak (12).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vad-who-sager-om-traning\"><span class=\"ez-toc-section\" id=\"Vad_WHO_sager_om_traning\"><\/span>Vad WHO s\u00e4ger om tr\u00e4ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4nder man sedan blicken fr\u00e5n vad tr\u00e4ningen ger och ist\u00e4llet kollar p\u00e5 riskerna med att r\u00f6ra sig f\u00f6r lite, blir bilden \u00e4nnu tydligare. V\u00e4rldsh\u00e4lsoorganisationen (WHO) uppdaterade v\u00e5ren 2018 sina rekommendationer kring fysisk aktivitet och menar att vuxna b\u00f6r tr\u00e4na \u00e5tminstone 75 minuter i veckan men 300 minuter om man vill uppn\u00e5 alla dess f\u00f6rdelar. WHO menar att l\u00e5g fysisk aktivitet \u00e4r en av de fr\u00e4msta anledningarna till att folk d\u00f6r i f\u00f6rtid, insjuknar i diabetes, hj\u00e4rt- och k\u00e4rlsjukdomar samt cancer (13).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-overvikt-och-for-lite-fysisk-aktivitet-forsamrar-prestationen\"><span class=\"ez-toc-section\" id=\"Overvikt_och_for_lite_fysisk_aktivitet_forsamrar_prestationen\"><\/span>\u00d6vervikt och f\u00f6r lite fysisk aktivitet f\u00f6rs\u00e4mrar prestationen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Personer som tr\u00e4nar f\u00f6r lite l\u00f6per ocks\u00e5 st\u00f6rre risk att drabbas av \u00f6vervikt vilket \u00e4r kopplat till l\u00e4gre produktivitet p\u00e5 grund av h\u00f6gre sjukfr\u00e5nvaro (14). \u00d6verviktiga \u00e4r b\u00e5de sjukare oftare och under l\u00e4ngre perioder. Detta samband \u00e4r linj\u00e4rt vilket betyder att en person med ett BMI p\u00e5 28 i regel kommer vara sjukare \u00e4n en person med ett BMI p\u00e5 25 men friskare j\u00e4mf\u00f6rt med en individ som ligger p\u00e5 32 i BMI. Tr\u00e4ning \u00e4r en effektiv strategi f\u00f6r att minska \u00f6vervikt vilket g\u00f6r det till en bra \u00e5tg\u00e4rd f\u00f6r att <a href=\"https:\/\/www.refitness.se\/blog\/halsa\/testosteron-och-vikt-hos-man\/\">\u00f6ka v\u00e4lm\u00e5ende<\/a> och effektiviteten p\u00e5 arbetsplatser. L\u00e5g fysisk aktivitet bidrog \u00e4nnu mer till sjukfr\u00e5nvaro \u00e4n \u00f6vervikt, vilket tyder p\u00e5 att tr\u00e4ning i sig ger en direkt effekt. En person som genom tr\u00e4ning lyckas <a href=\"https:\/\/www.refitness.se\/blog\/kost\/effektiv-viktminskning-kost-traning\/\">g\u00e5 ned i vikt<\/a> f\u00e5r d\u00e4rmed dubbla vinster (14).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-take-home-points\"><span class=\"ez-toc-section\" id=\"Take_Home_Points\"><\/span>Take Home Points<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e4ning g\u00f6r oss mer koncentrerade och kreativare<\/li>\n\n\n\n<li>Tr\u00e4ning g\u00f6r oss mindre sjuka genom att den minskar v\u00e5r stress och \u00e5ngest<\/li>\n\n\n\n<li>WHO rekommenderar tr\u00e4ning d\u00e5 det g\u00f6r risken f\u00f6r en m\u00e4ngd sjukdomar minskar<\/li>\n\n\n\n<li>Tr\u00e4ning motverkar \u00f6vervikt och en stillasittande livsstil vilket leder till mindre sjukfr\u00e5nvaro och h\u00f6gre effektivitet<ins> <\/ins>i arbetet.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-referenser\"><span class=\"ez-toc-section\" id=\"Referenser\"><\/span>Referenser<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li>Socialf\u00f6rs\u00e4kringsrapport 2016:7 Sjukfr\u00e5nvarons utveckling 2016, Rapport av f\u00f6rs\u00e4kringskassan. L\u00e4nk till rapport: <a href=\"https:\/\/www.forsakringskassan.se\/om-forsakringskassan\/publikationer\">https:\/\/www.forsakringskassan.se\/om-forsakringskassan\/publikationer<\/a><\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c5sberg med kollegor 2010 Stress som orsak till psykisk oh\u00e4lsa, l\u00e4kartidningen nr 19\u201320 2010 volym107<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>F\u00f6rs\u00e4kringskassan (2016) Sjukskrivning f\u00f6r reaktioner p\u00e5 sv\u00e5r stress \u00f6kar mest, Korta analyser 2016:2. F\u00f6rs\u00e4kringskassan, Avdelningen f\u00f6r analys och prognos<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Feelgood (2017) Feelgoods jobbh\u00e4lsorapport, Hur intressant \u00e4r sjukfr\u00e5nvaron egentligen?, Feelgood F\u00f6retagsh\u00e4lsov\u00e5rd AB, L\u00e4nk till rapport <a href=\"https:\/\/feelgood.se\/kunskap\/jobbhalsorapport\">https:\/\/feelgood.se\/kunskap\/jobbhalsorapport<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Effektiva medarbetare \u00e4r grunden f\u00f6r en produktiv organisation. \u00c5tg\u00e4rder som kan h\u00f6ja de anst\u00e4lldas prestation samt g\u00f6ra de mindre sjuka kan i det l\u00e5nga loppet skapa stora vinster. Sjukdom \u00e4r en av de fr\u00e4msta anledningarna till att personers arbetsf\u00f6rm\u00e5ga h\u00e4mmas. I Sverige \u00f6kar antalet sjukskrivningar (1). Under 2010 talet har \u00f6kningen framf\u00f6r allt berott p\u00e5 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3463,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31,30],"tags":[],"class_list":["post-3460","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsa","category-traning"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tr\u00e4ning f\u00f6r friskare och gladare anst\u00e4llda - Nyckeln till framg\u00e5ng<\/title>\n<meta name=\"description\" content=\"Utforska hur tr\u00e4ning kan bidra till friskare och effektivare anst\u00e4llda, med minskad sjukfr\u00e5nvaro och \u00f6kad arbetsprestation.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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