{"id":7669,"date":"2020-04-20T10:00:30","date_gmt":"2020-04-20T08:00:30","guid":{"rendered":"http:\/\/www.ub.edu\/retrucs\/?p=7669"},"modified":"2026-03-04T09:56:11","modified_gmt":"2026-03-04T08:56:11","slug":"refes-te-en-cinc-minuts-micropauses-informatiques-una-aturada-estrategica","status":"publish","type":"post","link":"https:\/\/www.ub.edu\/retrucs\/refes-te-en-cinc-minuts-micropauses-informatiques-una-aturada-estrategica\/","title":{"rendered":"Ref\u00e9s-te en cinc minuts! Micropauses inform\u00e0tiques: una aturada estrat\u00e8gica"},"content":{"rendered":"\n<p>Aquests dies de confinament passem moltes hores davant l&#8217;ordinador o el m\u00f2bil, tant per feina com per plaer. Se&#8217;ns cansen els ulls i acabem amb mal d&#8217;esquena d&#8217;estar en la mateixa posici\u00f3. Aquest tipus de lesi\u00f3 muscular es coneix com a LMR (lesions per moviments repetitius), una patologia produ\u00efda a causa de la repetici\u00f3 constant dels mateixos moviments.<\/p>\n\n\n\n<p>El programa <a href=\"http:\/\/www.workrave.org\/\">Workrave<\/a> \u2014per a GNU\/Linux i Microsoft Windows\u2014 ajuda en el tractament i prevenci\u00f3 d&#8217;aquest tipus de patologies. Ens avisa de fer micropauses i descansos, marca el l\u00edmit d&#8217;hores seguides davant la pantalla, i proposa exercicis visuals i musculars durant les aturades.<\/p>\n\n\n\n<p>Disposem tamb\u00e9 del <a href=\"https:\/\/www.toptal.com\/project-managers\/tomato-timer\">Tomato Timer<\/a> o el <a href=\"https:\/\/www.moosti.com\/\">Moosti<\/a>, de qu\u00e8 ja us vam parlar. S\u00f3n eines en l\u00ednia m\u00e9s senzilles que ens avisen quan fa m\u00e9s de vint-i-cinc minuts (un <a href=\"https:\/\/www.ub.edu\/retrucs\/de-tomaquets-i-distraccions\/\">pomodoro<\/a>!) que estem enganxats a la pantalla i toca&nbsp;fer una pausa.<\/p>\n\n\n\n<p>Aquests pomodoros es poden combinar amb els <a href=\"http:\/\/www.ub.edu\/ossma\/taula-dexercicis\/\">exercicis<\/a> que recomana l&#8217;<a href=\"http:\/\/www.ub.edu\/ossma\/\">OSSMA<\/a> per evitar lesions musculoesquel\u00e8tiques. Tamb\u00e9 us pot ser \u00fatil consultar el full sobre ergonomia que tamb\u00e9 inclou consells sobre la configuraci\u00f3 del lloc de treball.<\/p>\n\n\n\n<p>En aquests moments tan excepcionals, cuidem-nos i protegim-nos!<\/p>\n\n\n\n<p><b><div class=\"wonderpluginslider-container\" id=\"wonderpluginslider-container-26\" style=\"max-width:600px;margin:0 auto;padding-left:0px;padding-right:0px;padding-top:0px;padding-bottom:0px;\"><div class=\"wonderpluginslider\" id=\"wonderpluginslider-26\" data-sliderid=\"26\" data-width=\"600\" data-height=\"350\" data-skin=\"classic\" data-autoplay=\"false\" data-randomplay=\"false\" data-autoplayvideo=\"false\" data-isresponsive=\"true\" data-fullwidth=\"false\" data-showtext=\"true\" data-showtimer=\"true\" data-showbottomshadow=\"true\" data-navshowpreview=\"true\" data-lightboxresponsive=\"true\" data-lightboxshownavigation=\"false\" data-lightboxshowtitle=\"true\" data-lightboxshowdescription=\"false\" data-titleusealt=\"false\" data-outputtext=\"false\" data-scalemode=\"fit\" data-arrowstyle=\"mouseover\" data-transition=\"slice\" data-loop=\"0\" data-border=\"0\" data-slideinterval=\"8000\" data-arrowimage=\"arrows-32-32-0.png\" data-arrowwidth=\"32\" data-arrowheight=\"32\" data-arrowtop=\"50\" data-arrowmargin=\"8\" data-navstyle=\"bullets\" data-navimage=\"bullet-24-24-0.png\" data-navwidth=\"24\" data-navheight=\"24\" data-navspacing=\"8\" data-navmarginx=\"16\" data-navmarginy=\"16\" data-playvideoimage=\"playvideo-64-64-0.png\" data-playvideoimagewidth=\"64\" data-playvideoimageheight=\"64\" data-lightboxthumbwidth=\"90\" data-lightboxthumbheight=\"60\" data-lightboxthumbtopmargin=\"12\" data-lightboxthumbbottommargin=\"4\" data-lightboxbarheight=\"64\" data-lightboxtitlebottomcss=\"{color:#333; font-size:14px; font-family:Armata,sans-serif,Arial; overflow:hidden; text-align:left;}\" data-lightboxdescriptionbottomcss=\"{color:#333; font-size:12px; font-family:Arial,Helvetica,sans-serif; overflow:hidden; text-align:left; margin:4px 0px 0px; padding: 0px;}\" data-textformat=\"Bottom bar\" data-textpositionstatic=\"bottom\" data-textpositiondynamic=\"bottomleft\" data-paddingleft=\"0\" data-paddingright=\"0\" data-paddingtop=\"0\" data-paddingbottom=\"0\" data-textcss=\"display:block; padding:12px; text-align:left;\" data-textbgcss=\"display:block; position:absolute; top:0px; left:0px; width:100%; height:100%; background-color:#333333; opacity:0.6; filter:alpha(opacity=60);\" data-titlecss=\"display:block; position:relative; font:bold 14px &quot;Lucida Sans Unicode&quot;,&quot;Lucida Grande&quot;,sans-serif,Arial; color:#fff;\" data-descriptioncss=\"display:block; position:relative; font:12px &quot;Lucida Sans Unicode&quot;,&quot;Lucida Grande&quot;,sans-serif,Arial; color:#fff; margin-top:8px;\" data-jsfolder=\"https:\/\/www.ub.edu\/retrucs\/wp-content\/plugins\/wonderplugin-slider-lite\/engine\/\" style=\"display:none;\" ><ul class=\"amazingslider-slides\"  style=\"display:none;\"><li><img decoding=\"async\" class=\"amazingslider-img-elem amazingsliderimg\" src=\"https:\/\/workrave.org\/images\/screenshots\/restbreak.png\" alt=\"El moment de la pausa!\" title=\"El moment de la pausa!\" data-description=\"\" \/><\/li><li><img decoding=\"async\" class=\"amazingslider-img-elem amazingsliderimg\" src=\"https:\/\/workrave.org\/images\/screenshots\/restbreak-exercise.png\" alt=\"La taula d\u2019exercicis\" title=\"La taula d\u2019exercicis\" data-description=\"\" \/><\/li><li><img decoding=\"async\" class=\"amazingslider-img-elem amazingsliderimg\" src=\"https:\/\/workrave.org\/images\/screenshots\/preferences-timers-micro.png\" alt=\"L\u2019entorn de configuraci\u00f3\" title=\"L\u2019entorn de configuraci\u00f3\" data-description=\"\" \/><\/li><\/ul><ul class=\"amazingslider-thumbnails\"  style=\"display:none;\"><li><img decoding=\"async\" class=\"amazingslider-thumbnail-elem amazingsliderthumbnailimg\" src=\"https:\/\/workrave.org\/images\/screenshots\/restbreak.png\" alt=\"El moment de la pausa!\" title=\"El moment de la pausa!\" data-description=\"\" \/><\/li><li><img decoding=\"async\" class=\"amazingslider-thumbnail-elem amazingsliderthumbnailimg\" src=\"https:\/\/workrave.org\/images\/screenshots\/restbreak-exercise.png\" alt=\"La taula d\u2019exercicis\" title=\"La taula d\u2019exercicis\" data-description=\"\" \/><\/li><li><img decoding=\"async\" class=\"amazingslider-thumbnail-elem amazingsliderthumbnailimg\" src=\"https:\/\/workrave.org\/images\/screenshots\/preferences-timers-micro.png\" alt=\"L\u2019entorn de configuraci\u00f3\" title=\"L\u2019entorn de configuraci\u00f3\" data-description=\"\" \/><\/li><\/ul><\/div><\/div><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Passem moltes hores davant l&#8217;ordinador o el m\u00f2bil, tant per feina com per plaer. Se&#8217;ns cansen els ulls i acabem amb mal d&#8217;esquena d&#8217;estar en la mateixa posici\u00f3. Tenim moltes t\u00e8cniques i instruments a l&#8217;abast per cuidar-nos i protegir-nos. Evitem lesions musculars i promovem la salut.<\/p>\n","protected":false},"author":3,"featured_media":7684,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"aside","meta":{"_acf_changed":false,"footnotes":""},"categories":[340,158,1],"tags":[95,142],"class_list":["post-7669","post","type-post","status-publish","format-aside","has-post-thumbnail","hentry","category-treballs-preparat","category-158","category-retrucs","tag-gestio-del-temps","tag-teletreball","post_format-post-format-aside","column","threecol","has-thumbnail"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/posts\/7669","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/comments?post=7669"}],"version-history":[{"count":4,"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/posts\/7669\/revisions"}],"predecessor-version":[{"id":18476,"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/posts\/7669\/revisions\/18476"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/media\/7684"}],"wp:attachment":[{"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/media?parent=7669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/categories?post=7669"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ub.edu\/retrucs\/wp-json\/wp\/v2\/tags?post=7669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}