Hier vindt u diverse feiten, onderzoeksrapporten en cijfers over de effecten van traplopen, ongezondheid, kosten liftgebruik, stimulering traplopen en duurzaamheid traplopen.
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Weetjes Traplopen en Gezondheid
- Traplopen is makkelijk in te bouwen in de dagelijkse gang van zake en kan in korte tijdspannes plaatsvinden. 2 min traplopen heeft al een positief effect op de calorieverbranding. Dit gedurende de dag herhalen heeft een groot effect op gewicht, cholesterol, bloedglucose etc.
- Met 30 minuten joggen en 15 min traplopen verbrand je hetzelfde aantal calorieën. Met traplopen verbrand je in korte tijd veel meer calorieën in vergelijking met joggen bijvoorbeeld.
- Regelmatig dagelijks traplopen reduceert de kans op overlijden met 15%.
- Verbranding: Ongeveer 10 Kcal per minuut = bijna 600 Kcal per uur (560 Kcal).
- Als je je zorgen maakt over het verbranden van calorieen, is het antwoord: neem de trap! Door te trap te nemen in plaats van de lift verbrandt je 5 x zoveel calorieën!
- TNO vergeleek verschillende methodes om trapgebruik te stimuleren: het aantrekkelijk maken van het trappenhuis, het verhogen van de wachttijd bij de lift en het met opvallende voetstapjes markeren van de route naar de trap. Laatstgenoemde methode bleek de beste manier om trapgebruik te stimuleren. En juist dat middel gebruiken we tijdens de Traploopweek!
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Calorieverbruik traplopen en lift
Een persoon van 68 kilo verbruikt ongeveer 10 Kcal. met 1 minuut traplopen. Bij gebruik van de lift worden maar 1,5 Kcal. verbruikt. Met traplopen verbruik je meer dan 5x het aantal calorieën dan wanneer je de lift neemt. Hoeveel kcal verbrandt men met traplopen? Berekening: 0,13 x het eigen lichaamsgewicht. Dit is het aantal kcal dat men per minuut verbrandt. Als voorbeeld: 0,13 x 65 kilo = 8.45 kcal per minuut traplopen. 30 minuten traplopen per dag geeft bij bovenstaande berekening een verbruik weer van 253,5 kcal. = ongeveer een broodje frikandel zonder saus.
- Stimuleren trapgebruik: Richtlijnen voor de praktijk
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Bevorderen trapgebruik door verandering van de omgeving
Kerr NA, Yore MM, Ham SA, Dietz WH, Increasing stair use in a worksite through environmental changes, Am J Health Promot. 2004 Mar-Apr ; 18(4): 312-5
PURPOSE: This study assessed the impact on stair use of four sequential environmental interventions: (1) installing new carpet and painting the walls, (2) adding framed art-work on stair landings, (3) displaying motivational signs throughout the building, and (4) adding a stereo system and playing various types of music in the stairwell. METHODS: We conducted a longitudinal study with no comparison group to evaluate the impact of environmental changes on stairway use. The setting was the main stairwell in the Centers for Disease Control and Prevention's (CDC) Rhodes Building in Atlanta, Georgia. Proximity sensors were installed in each stairwell entry to monitor traffic. The subjects were 554 permanent CDC employees and 110 temporary employees. Changes in stairwell use by intervention were evaluated. RESULTS: Both motivational signs and music significantly increased stair use by 8.9% over baseline (p < .05). The increase in sign use occurred in the first 3 months of the intervention, whereas the increase in music occurred after the first 3 months. DISCUSSION: These data suggest that physical improvements to a stairwell, signage that encourages stair use, and music may increase physical activity among building occupants.
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Een interventie met posters om traplopen te promoten
Kwak L, Kremers SP, van Baak MA, Brug J, A poster-based intervention to promote stair use in blue- and white-collar worksites, Prev Med. 2007 Aug-Sep ; 45(2-3): 177-81
Samenvatting: Previous studies have generally shown the effectiveness of prompts to promote stair use in worksites that mainly consist of white-collar workers. The present study tested whether an intervention using prompts is effective in stimulating stair use in two types of worksites: one consisting mainly of white-collar workers and one mainly of blue-collar workers. METHOD: In 2005, elevator and stair use (stair climbing and descent) was monitored in two types of worksites in the Netherlands, namely one office building (n=150 white-collar workers) and one paper factory (n=800 blue-collar workers). The study used a simple time-series design of collecting data in three waves: before, during and after implementation of posters containing prompts stimulating stair use. RESULTS: A total of 6771 choices between stairs and elevator were observed. There was a significant difference between stair use at baseline and during the poster intervention in both types of worksites. There was no worksite-by-intervention interaction, implying that the prompts were equally effective in both types of worksites. After removal of the posters stair use decreased significantly to a level that was not significantly different from baseline. CONCLUSION: Stair use can be positively influenced in both blue- and white-collar workers by a short-term low-cost intervention using prompts on posters.
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Bevorderen van traplopen
Cooley PD, Foley SJ, Magnussen CG, Increasing stair usage in a professional workplace: a test of the efficacy of positive and negative message prompts to change pedestrian choices, Health Promot J Austr. 2008 Apr ; 19(1): 64-7
Samenvatting: This study investigated the effectiveness of positive and negative-themed message prompts encouraging stair use at the point of choice between an elevator and stairwell in a professional workplace. METHODS: A simple time series design using two control periods assessed the efficacy of positive and negative messages on the pedestrian choice between stairs and an elevator in a restricted-entry, four-story building. Traffic volume was restricted to employees. Their movements were measured at two sites within the building - ground floor access doors and stairwell entry - by small infrared motion-sensing devices (MSD) linked to incremental LCD counters. RESULTS: A positive or negative poster prompt did not significantly modify employees' stair usage when compared with baseline levels. Odds ratios (OR) for stair usage in the workplace were OR=0.6, 95% CI=0.3- 1.1 for the positive and OR=1.0 (95% CI=0.5-1.9) for the negative poster prompts.
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De effecten van een innovatief gebouw op lichaamsbeweging
Gayle Nicoll, Craig Zimring, Effect of innovative building design on physical activity, Journal of public health, 2009, 30, S111-S123
Samenvatting: Stair climbing can be a low-cost and relatively accessible way to add everyday physical activity, but many building stairwells are inaccessible or unpleasant and elevators are far more convenient. This study explores the use of and attitude toward stairs in an innovative office building where the main elevators for able-bodied users stop only at every third floor ("skip-stop" elevators). These users are expected to walk up or down nearby stairs that have been made open and appealing ("skip-stop" stairs). The study takes advantage of a natural experiment. Some workers' offices were clustered around the skip-stop elevator and the stairs, whereas others had access to a traditional elevator core, that is, an elevator that stopped at each floor with nearby fire exit stairs. Stair use on the open skip-stop stairs and enclosed fire stairs was measured using infrared monitors and card-reader activity logs. An online survey of employees (N=299, a 17.4% response rate) gathered information on stair use and attitudes and behaviors toward physical activity; interviews with key personnel identified major implementation issues. The skip-stop stair was used 33 times more than the enclosed stair of the traditional elevator core, with 72% of survey participants reporting daily stair use. Although implementation issues related to organizational objectives, costs, security, barrier-free accessibility, and building codes exist, the skip-stop feature offers a successful strategy for increasing stair use in workplaces.
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De effecten van verschillende aanpakken om beweging te stimuleren
Ross C. Brownson, Leigh Ramsey Buchanan, Kimberly D. Leeks, Robin E. Soler, Point-of-dicision prompts to increase stair use: a systematic review update, American Journal of Preventive medicine, 2010; 38(2); S292-300
samenvatting: In 2000, the Guide to Community Preventive Services (Community Guide) completed a systematic review of the effectiveness of various approaches to increasing physical activity including informational, behavioral and social, and environmental and policy approaches. Among these approaches was the use of signs placed by elevators and escalators to encourage stair use. This approach was found to be effective based on sufficient evidence. Over the past 5 years the body of evidence of this intervention has increased substantially, warranting an updated review. This update was conducted on 16 peer-reviewed studies (including the six studies in the previous systematic review), which met specified quality criteria and included evaluation outcomes of interest. These studies evaluated two interventions: point-of-decision prompts to increase stair use and enhancements to stairs or stairwells (e.g., painting walls, laying carpet, adding artwork, playing music) when combined with point-of-decision prompts to increase stair use. This latter intervention was not included in the original systematic review. According to the Community Guide rules of evidence, there is strong evidence that point-of-decision prompts are effective in increasing the use of stairs. There is insufficient evidence, due to an inadequate number of studies, to determine whether or not enhancements to stairs or stairwells are an effective addition to point-of-decision prompts. This article describes the rationale for these systematic reviews, along with information about the review process and the resulting conclusions. Additional information about applicability, other effects, and barriers to implementation is also provided.
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Resultaten van stimulerende traploop projecten
V.H. Hildebrandt, Rapportage werkplan 2006-2007: denktank sport, bewegen en arbeidVincent, TNO Preventie en Zorg, 2008
Rapport bij NISB beschikbaar (op te vragen via kic@nisb.nl)
Samenvatting: In dit rapport worden de resultaten beschreven van een aantal deelprojecten binnen het werkprogramma Denktank Sport, Arbeid en Gezondheid 2006-2007 die TNO in de periode 2006-2007 heeft uitgevoerd. De Denktank is een door VWS in het kader van de nota Sport, bewegen en gezondheid opgericht samenwerkingsverband tussen een aantal instituten die actief zijn op het thema bewegingsstimulering binnen de werksetting, te weten NISB, NIGZ en TNO.
In genoemd werkprogramma zijn een groot aantal projecten geformuleerd die tot doel hadden dit thema verder te ontwikkelen. Van een aantal deelprojecten is TNO de hoofduitvoerder geweest. Deze projecten worden in dit rapport beschreven. Het gaat om 6 deelprojecten:
1. Verspreidings- en implementatieplan lunchwandelen
2. Enquête bewegen in bedrijf
3. Praktijktest 'aanjager'
4. Effectiviteit van voetstapjes om trapgebruik te stimuleren
5. Bewegend computeren voor kantoorpersoneel
6. Lasersquash: een kansrijke kantoorsport?
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Voetstapjes naar het trapgat
A. Wietske Idzinga, Judith Heinrich, Marieke W Verheijden en Vincent H Hildebrandt, Voetstapjes naar het trapgat (richtlijnen voor de praktijk), Arbovisie 4 (2006), p. 26-27.
- Omgevingsinterventies alleen zijn niet voldoende om werknemers te verleiden. Stimuleer trapgebruik in het bredere kader van een Integraal Gezondheid Management.
- Zowel de vorm van de omgevingsinterventie als de totale duur van de interventie (tenminste zes weken) is van belang.
- De interventie moet vooral opvallen, dit is belangrijker dan de inhoud van de interventie.
- Werknemers blijken de trap vooral vanuit gezondheidsoogpunt te nemen.
- Het is belangrijk om in te spelen op sociaal cognitieve factoren: laat collega’s elkaar stimuleren.
- Zorg ervoor dat werknemers worden betrokken bij de keuze voor de interventie
- Probeer belemmeringen die het moeilijk maken om het trappenhuis te bereiken (bijvoorbeeld zware deuren, koude of warmte) zoveel mogelijk uit de weg te ruimen.
- Duurzaamheid en traplopen
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Traplopen is energiezuinig
‘ONE UP, DOWN TWO’ program note - A 150 lb person burns approximately 8 calories walking up or down stairs. If a person takes the stairs three times a day and it takes them 2 minutes each time, they would burn: 48 calories a day, 336 calories a week, 1,445 calories a month (approx. ½ pound weight loss), 17,340 calories a year (approx. 5 pounds weight loss, using 3,500 calories per pound).”
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Toolkit duurzame kantoren
Toolkit duurzame kantoren.
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Meest duurzame kantoor staat in Hoofddorp
Het meest duurzame kantoor van Europa staat in Hoofddorp, website Duurzaamheid Vastgoed, 13 oktober 2009.
Het meest duurzamen kantoor staat in Hoofddorp: TNT Green Office in Hoofddorp. De verdiepingen zijn verbonden door trapsgewijze terrassen en bij de bovenste drie verdiepingen door verbindings bruggen. De verbindingen vormen tevens ontmoetingsplekken voor de gebruikers van het gebouw. De liften zijn verstopt om traplopen te stimuleren.
- Onderzoeksrapporten
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The effectiveness of point-of-choice prompts for the promotion of stair climbing
Aims: Stair climbing is an activity that can easily be integrated into everyday life and has positive health effects. Point-of-choice prompts are informational or motivational signs near stairs and elevators/escalators aimed at increased stair climbing. The aim of this review was to assess the effectiveness of point-of-choice prompts for the promotion of stair climbing. Methods: In a systematic search of the literature, studies that assessed the effectiveness of point-of-choice prompts to increase the rate of stair climbing in the general population were identified. No restrictions were made regarding the setting, the duration of the intervention, or the kind of message. Results: A total of 25 studies were identified. Point-of-choice prompts were predominantly posters or stair-riser banners in public traffic stations, shopping malls or office buildings. The 25 studies reported 42 results. Of 10 results for elevator settings, only three reported a significant increase in stair climbing, whereas 28 of 32 results for escalator settings reported a significant increase in stair climbing. CONCLUSIONS: Overall, point-of-choice prompts are able to increase the rate of stair climbing, especially in escalator settings. In elevator settings, point-of-choice prompts seem less effective. The long-term efficacy and the most efficient message format have yet to be determined in methodologically rigorous studies.
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Taking the stairs instead of the lift at work could save your life
Taking the stairs instead of the lift at work could save your life, claim Swiss researchers.
Banning the use of lifts and escalators led to better fitness, less body fat, trimmer waistlines and a drop in blood pressure! After the three months of the trial, tests showed they had better lung capacity, blood pressure and cholesterol measurements.
Their weight, body fat and waist measurements also dropped, and their capacity for doing aerobic exercise improved.
Taken together, this equates to a 15% reduction in the chances of dying young, say the investigators.
Lead researcher Dr Philippe Meyer, said: "This suggests that stair climbing can have major public health implications."
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Trap in plaats van de lift: cardio effecten
Meyer, Philippe; Kayser, Bengt; Kossovsky, Michel P.; Sigaud, Philippe; Carballo, David; Stairs instead of elevators at workplace: cardioprotective effects of a pragmatic intervention, European Journal of Cardiovascular Prevention & Rehabilitation, March 2010
Results: During the intervention median daily number of ascended and descended one-story staircase units was 20.6/day (14.2-28.1) compared with 4.5/day (1.8-7.2) at baseline (P<0.001). At 12 weeks, estimated maximal aerobic capacity had increased by 9.2+/-15.1% (P<0.001) corresponding with approximately 1 MET. There were significant declines in waist circumference (-1.7+/-2.9%), weight (-0.7+/-2.6%), fat mass (-1.5+/-8.4%), diastolic blood pressure (-1.8+/-8.9%), and low-density lipoprotein cholesterol (-3.0+/-13.5%). At 6 months, the median daily number of ascended and descended one-story staircase units had decreased to 7.2 (3.5-14.0). Benefits on estimated maximal aerobic capacity (+5.9+/-12.2%, P=0.001) and fat mass (-1.4+/-8.4%, P=0.038) persisted.
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Kortdurend traploop programma gezondheidsbevorderend voor jonge vrouwen
Boreham C.A.G.1; Wallace W.F.M.2; Nevill A.3, Training Effects of Accumulated Daily Stair-Climbing Exercise in Previously Sedentary Young Women, Preventive Medicine, Volume 30, Number 4, April 2000 , pp. 277-281(5)
“Conclusion. A short-term stair-climbing program can confer considerable cardiovascular health benefits on previously sedentary young women, lending credence to the potential public health benefits of this form of exercise.”
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Stair climbing associated with risk of diabetes
Rashid M. Ansari, Effect of Physical Activity and Obesity on Type 2 Diabetes in a Middle-Aged Population, Journal of Environmental and Public Health Volume 2009 (2009), Article ID 195285, 5 pages
"Stair climbing was inversely associated with the risk of diabetes and this was true before and after the adjustment for BMI and WHR.”
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Onderzoek naar het vergroten van lichaamsbeweging door traplopen op het werk
Wellness Councils of America, Stairwell to health : how the centers for disease control and prevention rejuvenated stairwells to increase physical activity, 2006
Onderzoek naar het vergroten van lichaamsbeweging door traplopen op het werk. Ook geeft dit artikel manieren aan om traplopen aantrekkelijker te maken.
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Stairmiles
Onderzoeksrapport Stairmiles traplopen
- Waarom traplopen op de werkplek
- Effecten traplopen
- Artikelen traplopen
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Workplace intervention to promote stair climbing effects overweight
Frank F. Eves*, Oliver J. Webb* and Nanette Mutrie, A Workplace Intervention to Promote Stair Climbing: Greater Effects in the Overweight, Obesity (2006) 14, 2210–2216
“Stair climbing requires 8.6 times more energy expenditure than the resting state (8.6 METS) in the laboratory (4), and an even higher rate has been reported in the field [ 9.6 METS (5)] . Indeed, a 10-year prospective study of middle-aged men (6) estimated that the energy expended in vigorous activity that reduced coronary heart disease incidence by almost two-thirds was equivalent to as little as 7 minutes a day of stair climbing.”