{"id":1197,"date":"2019-01-14T13:23:07","date_gmt":"2019-01-14T13:23:07","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1197"},"modified":"2025-11-04T14:28:37","modified_gmt":"2025-11-04T14:28:37","slug":"motivation-and-the-first-steps-toward-physical-activity","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2019\/01\/motivation-and-the-first-steps-toward-physical-activity\/","title":{"rendered":"Motivace a prvn\u00ed kroky sm\u011brem k fyzick\u00e9 aktivit\u011b"},"content":{"rendered":"<p><strong>Keegan Knittle, University of Helsinki, Finsko<\/strong><\/p>\n<p>Zde je dob\u0159e zn\u00e1m\u00fd p\u0159\u00edb\u011bh z prim\u00e1rn\u00ed p\u00e9\u010de: na kliniku p\u0159ich\u00e1z\u00ed \u010dlov\u011bk, kter\u00fd by mohl jednozna\u010dn\u011b t\u011b\u017eit z v\u011bt\u0161\u00ed fyzick\u00e9 aktivity. Probereme jeho fyzickou (ne)aktivitu a nakonec jedinec \u0159\u00edk\u00e1, \u017ee pouze nen\u00ed motivov\u00e1n ke zm\u011bn\u011b. Co by m\u011bl l\u00e9ka\u0159 v\u00a0klinick\u00e9 praxi ud\u011blat? Jak m\u016f\u017eeme tohoto jedince motivovat k tomu, aby alespo\u0148 zv\u00e1\u017eil zm\u011bnu sv\u00e9ho chov\u00e1n\u00ed k lep\u0161\u00edmu? Nebo je\u0161t\u011b l\u00e9pe, jak mu m\u016f\u017eeme pomoci vytvo\u0159it si z\u00e1m\u011br b\u00fdt aktivn\u00ed?<\/p>\n<p><!--more--><\/p>\n<p>P\u0159i konzultac\u00edch s \u201cnemotivovan\u00fdmi\u201d jedinci obvykle l\u00e9ka\u0159i za\u010dnou s nab\u00eddkou informac\u00ed o v\u00fdhod\u00e1ch fyzick\u00e9 aktivity. Mohou jedinci poradit, aby byl v\u00edce aktivn\u00ed, ale p\u0159itom se m\u016f\u017ee st\u00e1t, \u017ee zapomenou vz\u00edt v \u00favahu jeho individu\u00e1ln\u00ed cvi\u010debn\u00ed preference.<\/p>\n<p>I kdy\u017e jsou tyto informa\u010dn\u00ed a poradensk\u00e9 snahy \u00a0m\u00edn\u011bny dob\u0159e, pravd\u011bpodobn\u011b nevyvolaj\u00ed \u017e\u00e1dn\u00e9 skute\u010dn\u00e9 zm\u011bny. Ve skute\u010dnosti to vypad\u00e1, \u017ee pokud 26 neaktivn\u00edch lid\u00ed obdr\u017e\u00ed poradenstv\u00ed o fyzick\u00e9 aktivit\u011b, pouze jeden m\u00e1 \u0161anci, \u017ee n\u00e1sledn\u011b dos\u00e1hne doporu\u010den\u00e9 \u00farovn\u011b fyzick\u00e9 aktivity.<\/p>\n<p>Jin\u00ed klinici jdou se sv\u00fdmi radami je\u0161t\u011b o krok d\u00e1le a nal\u00e9haj\u00ed na klienty, aby se zm\u011bnili pomoc\u00ed v\u011bt typu &#8220;mus\u00edte se zm\u011bnit&#8221; nebo &#8220;pot\u0159ebujete se st\u00e1t aktivn\u011bj\u0161\u00ed TE\u010e&#8221;. Toto povzbuzov\u00e1n\u00ed k fyzick\u00e9 aktivit\u011b pomoc\u00ed p\u0159esv\u011bd\u010dovac\u00edch postup\u016f m\u016f\u017ee m\u00edt opa\u010dn\u00fd \u00fa\u010dinek a sp\u00ed\u0161e zv\u00fd\u0161it rezistenci ke zm\u011bn\u011b. Za extr\u00e9mn\u00edch okolnost\u00ed by mohl l\u00e9ka\u0159 dokonce vyd\u011bsit \u010dlov\u011bka t\u00edm, \u017ee vyjmenuje nep\u0159\u00edzniv\u00e9 zdravotn\u00ed d\u016fsledky, nezm\u011bn\u00ed-li sv\u016fj st\u00e1vaj\u00edc\u00ed zdravotn\u00ed stav. Pokud jedinec nevn\u00edm\u00e1 s\u00e1m sebe jako toho, kdo je schopen prov\u00e9st zm\u011bnu, jsou obvykle snahy spojen\u00e9 s jeho zastra\u0161ov\u00e1n\u00edm neefektivn\u00ed. Tak\u017ee z\u016fst\u00e1v\u00e1 ot\u00e1zka: Jak\u00e1 je nejlep\u0161\u00ed cesta motivov\u00e1n\u00ed lid\u00ed k tomu, aby zv\u00fd\u0161ili svou fyzickou aktivitu?<\/p>\n<p>V roce 2018 publikovala na\u0161e skupina obs\u00e1hlou metaanal\u00fdzu, v n\u00ed\u017e se tuto ot\u00e1zku pokusila zodpov\u011bd\u011bt. Nejd\u0159\u00edve jsme prozkoumali v\u00edce ne\u017e 100 propaga\u010dn\u00edch intervenc\u00ed pro r\u016fzn\u00e9 fyzick\u00e9 aktivity a identifikovali jsme techniky pro zm\u011bnu chov\u00e1n\u00ed, obsa\u017een\u00e9 v\u00a0ka\u017ed\u00e9 z nich. Pot\u00e9 jsme se pokusili identifikovat, kter\u00e9 techniky pro zm\u011bnu chov\u00e1n\u00ed vedly ke zv\u00fd\u0161en\u00ed motivace k fyzick\u00e9 aktivit\u011b. V\u00fdsledky odhalily dv\u011b hlavn\u00ed skupiny technik zm\u011bny chov\u00e1n\u00ed, u kter\u00fdch se zd\u00e1, \u017ee zvy\u0161uj\u00ed motivaci.<\/p>\n<p>Prvn\u00ed skupina byla zalo\u017eena na seberegula\u010dn\u00edch technik\u00e1ch. V na\u0161ich anal\u00fdz\u00e1ch m\u011bly na motivaci dopad v\u0161echny seberegula\u010dn\u00ed techniky (<em>t.j. sebe monitorov\u00e1n\u00ed \u00farovn\u011b vlastn\u00ed fyzick\u00e9 aktivity, z\u00edsk\u00e1v\u00e1n\u00ed zp\u011btn\u00e9 vazby o v\u00fdkonu, nastaven\u00ed c\u00edl\u016f fyzick\u00e9 aktivity, vytv\u00e1\u0159en\u00ed ak\u010dn\u00edch pl\u00e1n\u016f a pou\u017eit\u00ed strategi\u00ed \u0159e\u0161en\u00ed probl\u00e9m\u016f s c\u00edlem p\u0159ekonat p\u0159ek\u00e1\u017eky fyzick\u00e9 aktivity<\/em>).\u00a0\u00a0Motivaci zv\u00fd\u0161ily krom\u011b toho je\u0161t\u011b intervence, kter\u00e9 vyu\u017eily \u00a0sebe monitorov\u00e1n\u00ed spojen\u00e9 s je\u0161t\u011b alespo\u0148 jednou dal\u0161\u00ed seberegula\u010dn\u00ed technikou. D\u0159\u00edv\u011bj\u0161\u00ed studie uk\u00e1zaly, \u017ee seberegula\u010dn\u00ed techniky jsou velmi d\u016fle\u017eit\u00e9 p\u0159i zm\u011bn\u011b chov\u00e1n\u00ed (nap\u0159. fyzick\u00e9 aktivity, diety, kou\u0159en\u00ed). Rovn\u011b\u017e na\u0161e studie uk\u00e1zala, \u017ee tyto techniky jsou velmi d\u016fle\u017eit\u00e9 p\u0159i zvy\u0161ov\u00e1n\u00ed motivace, a tud\u00ed\u017e vhodn\u00e9 k z\u00edsk\u00e1n\u00ed lid\u00ed pro vyzkou\u0161en\u00ed n\u011bkter\u00e9 seberegula\u010dn\u00ed techniky. To m\u016f\u017ee pomoci nejen k tomu, aby se stali v\u00edce aktivn\u00edmi, ale tak\u00e9 k\u00a0tomu, aby byli v\u00edce motivov\u00e1ni.<\/p>\n<p>Druh\u00e1 skupina byla zalo\u017eena na technik\u00e1ch zm\u011bny chov\u00e1n\u00ed skrze \u00fa\u010dast lid\u00ed na hodin\u00e1ch cvi\u010den\u00ed, na nich\u017e z\u00edskali instrukce s p\u0159edveden\u00edm postup\u016f, jak fyzickou aktivitu prov\u00e1d\u011bt, a p\u0159\u00edle\u017eitost tyto nov\u00e9 fyzick\u00e9 aktivity procvi\u010dovat. Individu\u00e1ln\u00ed nebo skupinov\u00e9 intervence, kter\u00e9 pou\u017eily tento soubor technik, vedly ke zv\u00fd\u0161en\u00ed motivace jedinc\u016f k fyzick\u00e9 aktivit\u011b. Ta mohla nastat d\u00edky soci\u00e1ln\u00ed podpo\u0159e z\u00edskan\u00e9 od tren\u00e9r\u016f, nebo d\u00edky p\u0159\u00edle\u017eitosti k soci\u00e1ln\u00edmu srovn\u00e1v\u00e1n\u00ed se (a p\u0159\u00edle\u017eitosti m\u00edt z\u00e1bavu) skrze \u00fa\u010dast jin\u00fdch osob na hodin\u011b. A\u010dkoliv se skok rovnou do hodin skupinov\u00e9ho cvi\u010den\u00ed m\u016f\u017ee neaktivn\u00edmu jedinci jevit jako znepokojuj\u00edc\u00ed, existuje zde velk\u00e1 \u0161ance na zv\u00fd\u0161en\u00ed jeho motivace b\u00fdt aktivn\u00ed.<\/p>\n<p>Na z\u00e1v\u011br m\u016f\u017eeme \u0159\u00edci, \u017ee neexistuje 100% \u00fasp\u011b\u0161n\u00fd zp\u016fsob, jak n\u011bkoho motivovat, aby se stal fyzicky aktivn\u00edm, ale n\u00e1\u0161 v\u00fdzkum nazna\u010duje, \u017ee podpora seberegulace a \u00fa\u010dasti na cvi\u010debn\u00edch hodin\u00e1ch m\u016f\u017ee b\u00fdt dobr\u00fdm za\u010d\u00e1tkem. P\u0159\u00ed\u0161t\u011b, a\u017e budete \u010delit klientovi nebo pacientovi, kter\u00fd by mohl m\u00edt u\u017eitek z trochu v\u011bt\u0161\u00edho mno\u017estv\u00ed pohybu, vyzkou\u0161ejte n\u011bkter\u00e9 z n\u00ed\u017ee uveden\u00fdch praktick\u00fdch rad. Mo\u017en\u00e1 nefunguj\u00ed pro v\u0161echny jedince, ale p\u0159inejmen\u0161\u00edm v\u00e1m daj\u00ed nav\u00edc p\u00e1r n\u00e1stroj\u016f, jak vyu\u017e\u00edt va\u0161i snahu k motivov\u00e1n\u00ed ostatn\u00edch. \u0160\u0165astn\u00e9 motivov\u00e1n\u00ed!<\/p>\n<p>Praktick\u00e1 doporu\u010den\u00ed<\/p>\n<ol>\n<li><strong>Sledov\u00e1n\u00ed.<\/strong> Po\u017e\u00e1dejte klienty, aby zaznamen\u00e1vali svou fyzickou aktivitu do aplikace, trackeru aktivit nebo pap\u00edrov\u00e9ho den\u00edku. Nab\u00eddn\u011bte jim v\u00fdtisk\/p\u0159ehled, kter\u00fd obsahuje n\u011bkolik mo\u017enost\u00ed sebe monitorov\u00e1n\u00ed, kter\u00e9 sami doporu\u010dujete.<\/li>\n<li><strong>Review<\/strong>. Jejich monitorov\u00e1n\u00ed sebe sama posuzujte individu\u00e1ln\u011b, aby se zjistilo, jestli jsou tak aktivn\u00ed, jak si mysleli. Zjist\u011bte, kdy by se fyzick\u00e1 aktivita mohla vej\u00edt do jejich pl\u00e1nu.<\/li>\n<li><strong>Nastavte c\u00edl a vytvo\u0159te pl\u00e1ny.<\/strong> Nechte je nastavit si c\u00edl aktivit, kter\u00fd je realistick\u00fd vzhledem k tomu, co pr\u00e1v\u011b d\u011blaj\u00ed (z v\u00fd\u0161e uveden\u00fdch krok\u016f 1 a 2). Vytvo\u0159te pl\u00e1n kdy, kde a jak toho dos\u00e1hnou.<\/li>\n<li><strong>Prost\u011b to ud\u011blej<\/strong>. Nab\u00eddn\u011bte jim seznam r\u016fzn\u00fdch druh\u016f t\u011blesn\u00fdch aktivit, sportovn\u00edch klub\u016f nebo sportovi\u0161\u0165 a t\u011blocvi\u010den pro dosp\u011bl\u00e9, a pomozte jim vybrat si mo\u017enosti aktivit, kter\u00e9 jsou pro n\u011b nejzaj\u00edmav\u011bj\u0161\u00ed. P\u0159ipus\u0165te, \u017ee za\u010d\u00e1tek je velmi obt\u00ed\u017en\u00fd, ale \u017ee jim m\u016f\u017ee pomoci se c\u00edtit v\u00edce motivovan\u011b.<\/li>\n<li><strong>Zam\u011b\u0159te se na motivaci.<\/strong> Nechte klienty, aby si uv\u011bdomili, \u017ee je norm\u00e1ln\u00ed c\u00edtit se nemotivovan\u00fd, a \u017ee d\u016fkazy z\u00a0v\u00fdzkum\u016f nazna\u010duj\u00ed, \u017ee tyto strategie jim mohou pomoci zv\u00fd\u0161it aktivitu a sou\u010dasn\u011b podpo\u0159it jejich motivaci.<\/li>\n<\/ol>\n<p>P\u0159eklad: Denisa Z\u00e1bransk\u00e1<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Keegan Knittle, University of Helsinki, Finland Here\u2019s a familiar story from primary care: an individual who would clearly benefit from more physical activity comes into the clinic. We discuss their physical (in)activity, and in the end, the person says [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1216,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[25,27,24],"tags":[],"class_list":["post-1197","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goal-setting","category-motivation","category-self-regulation"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"cz","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":true,"content":true,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"hr":{"title":false,"content":false,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":true,"content":true,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":false,"content":false,"excerpt":false},"kr":{"title":false,"content":false,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":true,"content":true,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"ro":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/comments?post=1197"}],"version-history":[{"count":21,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1197\/revisions"}],"predecessor-version":[{"id":4614,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1197\/revisions\/4614"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/1216"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=1197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=1197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=1197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}