{"id":1433,"date":"2019-10-07T09:40:46","date_gmt":"2019-10-07T09:40:46","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1433"},"modified":"2025-11-04T14:25:12","modified_gmt":"2025-11-04T14:25:12","slug":"physical-activity-in-older-age-how-much-is-enough","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/","title":{"rendered":"Fyzick\u00e1 aktivita ve star\u0161\u00edm v\u011bku: kolik aktivity je dosta\u010duj\u00edc\u00ed?"},"content":{"rendered":"

Anne Tiedemann, The University of Sydney, Australia<\/strong><\/p>\n

\u201eNedostatek aktivity ni\u010d\u00ed dobrou kondici ka\u017ed\u00e9 lidsk\u00e9 bytosti, zat\u00edmco pohyb a metodick\u00e1 fyzick\u00e1 aktivita ji zachov\u00e1v\u00e1 a udr\u017euje\u201c..Plato, 400 BC.<\/span><\/p>\n

V\u00ed se ji\u017e dlouho, \u017ee za\u0159azen\u00ed fyzick\u00e9 aktivity do pravideln\u00e9ho re\u017eimu je d\u016fle\u017eit\u00e9 pro zdrav\u00ed a kvalitu \u017eivota. Propagace zdrav\u00ed ale \u010dasto zahrnuje d\u011bti a mlad\u00e9 lidi a men\u0161\u00ed d\u016fraz se klade na d\u016fle\u017eitost fyzick\u00e9 aktivity u lid\u00ed star\u0161\u00edch 65 let. Nicm\u00e9n\u011b, u osob vy\u0161\u0161\u00edho v\u011bku je kl\u00ed\u010dov\u00e9 za\u0159adit aktivitu do ka\u017edodenn\u00edho \u017eivota.\u00a0<\/span><\/p>\n

<\/p>\n

Sv\u011btov\u00e1 zdravotn\u00ed organizace <\/span>WHO Global recommendations on physical activity for health<\/span><\/a> doporu\u010duje lidem nad 65 let minim\u00e1ln\u011b 150 minut fyzick\u00e9 aktivity st\u0159edn\u00ed z\u00e1t\u011b\u017ee nebo minim\u00e1ln\u011b 75 minut dynamick\u00e9 fyzick\u00e9 aktivity nebo ekvivalent kombinace st\u0159edn\u00ed a dynamick\u00e9 z\u00e1t\u011b\u017ee b\u011bhem t\u00fddne. Star\u0161\u00edm lidem tak\u00e9 doporu\u010duje prov\u00e1d\u011bt fyzickou aktivitu 3 a\u017e v\u00edce dn\u00ed b\u011bhem t\u00fddne pro zlep\u0161en\u00ed rovnov\u00e1hy, a alespo\u0148 2kr\u00e1t t\u00fddn\u011b prov\u00e1d\u011bt fyzickou aktivitu pro prevenci p\u00e1d\u016f a k pos\u00edlen\u00ed sval\u016f. Navzdory jasn\u00fdm doporu\u010den\u00edm o mno\u017estv\u00ed fyzick\u00e9 aktivity spojen\u00e9 se zdrav\u00edm, okolo 1\/3 sv\u011btov\u00e9 populace je fyzicky neaktivn\u00ed, v\u010detn\u011b star\u0161\u00edch lid\u00ed, kte\u0159\u00ed jsou nejm\u00e9n\u011b aktivn\u00ed.<\/span><\/p>\n

Je d\u016fle\u017eit\u00e9 br\u00e1t v\u00a0potaz to, \u017ee d\u011blat alespo\u0148 n\u011bco je lep\u0161\u00ed ne\u017e ned\u011blat nic, i kdy\u017e lid\u00e9 nemohou z\u00a0r\u016fzn\u00fdch d\u016fvod\u016f dodr\u017eet doporu\u010den\u00ed v\u00a0na\u0159\u00edzen\u00edch. Fyzick\u00e1 aktivita zahrnuje r\u016fzn\u00e9 druhy aktivit, od strukturovan\u00fdch cvi\u010debn\u00edch lekc\u00ed, po aktivn\u00ed p\u0159epravov\u00e1n\u00ed se z\u00a0m\u00edsta na m\u00edsto, zahradni\u010den\u00ed \u010di dom\u00e1c\u00ed pr\u00e1ce. Nejlep\u0161\u00ed zp\u016fsob, jak za\u010d\u00edt, je zlehka a postupn\u011b budovat mno\u017estv\u00ed a intenzitu fyzick\u00e9 aktivity a vyb\u00edr\u00e1n\u00ed si aktivit, kter\u00e9 \u010dlov\u011bka bav\u00ed. Pro ty, kdo u\u017e dynamickou aktivitu jako nap\u0159\u00edklad b\u011bh, veslov\u00e1n\u00ed nebo j\u00edzdu na kole prov\u00e1d\u011bj\u00ed, nen\u00ed v\u011bk d\u016fvodem k\u00a0tomu, aby p\u0159estali, pokud jim to jejich zdrav\u00ed dovol\u00ed.<\/span><\/p>\n

P\u00e1dy jsou ve star\u0161\u00edm v\u011bku b\u011b\u017en\u00fdm probl\u00e9mem a ka\u017edoro\u010dn\u011b upadne p\u0159ibli\u017en\u011b 1 osoba ze 3 ve v\u011bku 65+ let. Pro star\u0161\u00ed osoby a jejich rodiny m\u00edvaj\u00ed p\u00e1dy \u010dasto trval\u00e9 a devastuj\u00edc\u00ed n\u00e1sledky: d\u00edky nim \u010dasto kon\u010d\u00ed star\u0161\u00ed lid\u00e9 v\u00a0domovech d\u016fchodc\u016f. P\u00e1dy nejsou nevyhnuteln\u00e9 a m\u016f\u017ee se jim zabr\u00e1nit pravideln\u00fdm cvi\u010den\u00edm, kter\u00e9 procvi\u010duje balanc, jako nap\u0159\u00edklad ch\u016fze po linii (pata, \u0161pi\u010dka) nebo cvi\u010den\u00ed sed-vztyk.\u00a0<\/span><\/p>\n

Star\u0161\u00ed lid\u00e9 \u010del\u00ed specifick\u00fdm p\u0159ek\u00e1\u017ek\u00e1m, kter\u00e9 jim br\u00e1n\u00ed z\u016fstat aktivn\u00ed \u2013 ty mohou b\u00fdt finan\u010dn\u00ed, fyzick\u00e9, soci\u00e1ln\u00ed nebo praktick\u00e9. Elektronick\u00e1 za\u0159\u00edzen\u00ed, kter\u00e1 m\u011b\u0159\u00ed fyzickou aktivitu, pova\u017euj\u00ed n\u011bkte\u0159\u00ed star\u0161\u00ed lid\u00e9 za u\u017eite\u010dn\u00e1 za\u0159\u00edzen\u00ed na p\u0159ipomenut\u00ed pohybu a motivuj\u00ed je k\u00a0v\u011bt\u0161\u00ed aktivit\u011b.<\/span><\/p>\n

N\u011bkte\u0159\u00ed lid\u00e9 pot\u0159ebuj\u00ed v\u011bt\u0161\u00ed podporu k tomu, aby z\u016fstali aktivn\u00ed a dos\u00e1hli ve fyzick\u00e9 aktivit\u011b sv\u00fdch c\u00edl\u016f. Coaching zdrav\u00ed je na \u010dlov\u011bka orientovan\u00fd p\u0159\u00edstup, kter\u00fd b\u011b\u017en\u011b zahrnuje techniku motiva\u010dn\u00edch rozhovor\u016f a na \u0159e\u0161en\u00ed orientovan\u00fd p\u0159\u00edstup jako strategie pro zm\u011bnu chov\u00e1n\u00ed. Ned\u00e1vn\u00e1 systematick\u00e1 re\u0161er\u0161e efektu coachingu zdrav\u00ed na fyzickou aktivitu u lid\u00ed ve v\u011bku 60+ uk\u00e1zala signifikantn\u00ed zlep\u0161en\u00ed ve fyzick\u00e9 aktivit\u011b pr\u00e1v\u011b d\u00edky tomuto p\u0159\u00edstupu.<\/span><\/p>\n

Dal\u0161\u00ed strategi\u00ed je p\u0159\u00edstup orientovan\u00fd na \u0159e\u0161en\u00ed, kter\u00fd propaguje zm\u011bnu chov\u00e1n\u00ed u fyzick\u00e9 aktivity. C\u00edle povzbuzuj\u00ed lidi k\u00a0vytv\u00e1\u0159en\u00ed \u00famysl\u016f a motivac\u00ed k investov\u00e1n\u00ed \u010dasu a energie na\u00a0proveden\u00ed po\u017eadovan\u00e9 zm\u011bny. Pro zv\u00fd\u0161en\u00ed efektivity by m\u011bly b\u00fdt c\u00edle uzp\u016fsobeny pot\u0159eb\u00e1m osoby a m\u011bly by spl\u0148ovat S.M.A.R.T krit\u00e9ria: Specifick\u00e9, M\u011b\u0159iteln\u00e9, Dosa\u017eiteln\u00e9, Relevantn\u00ed a P\u0159\u00edhodn\u00e9.<\/span><\/p>\n

Soci\u00e1ln\u00ed benefity pramen\u00edc\u00ed z\u00a0prov\u00e1d\u011bn\u00ed fyzick\u00e9 aktivity jsou \u010dasto velmi d\u016fle\u017eit\u00e9 pro star\u0161\u00ed generaci. Je spousta mo\u017enost\u00ed pro lidi, kte\u0159\u00ed d\u00e1vaj\u00ed p\u0159ednost cvi\u010den\u00ed ve skupin\u011b. Spousta lok\u00e1ln\u00edch organizac\u00ed po\u0159\u00e1d\u00e1 vych\u00e1zkov\u00e9 skupiny \u2013 to je zp\u016fsob, jak z\u016fstat aktivn\u00ed z\u00e1bavnou a spole\u010denskou formou. Nebo dal\u0161\u00ed, n\u00e1ro\u010dn\u011bj\u0161\u00ed zp\u016fsob, je <\/span>Parkrun, <\/span>co\u017e je 5km b\u011bhu (nebo ch\u016fze) za t\u00fdden na v\u00edce ne\u017e 1,700 m\u00edstech po cel\u00e9m sv\u011bt\u011b.\u00a0<\/span><\/p>\n

V\u00a0jak\u00e9mkoli v\u011bku je poselstv\u00ed ohledn\u011b fyzick\u00e9 aktivity jednoduch\u00e9 \u2013 bu\u010fte tak aktivn\u00ed a\u00a0 tolika zp\u016fsoby, jak m\u016f\u017eete a tak \u010dasto, jak dok\u00e1\u017eete. D\u011blat n\u011bco je lep\u0161\u00ed, ne\u017e ned\u011blat nic, a ka\u017ed\u00fd krok pro lep\u0161\u00ed zdrav\u00ed se po\u010d\u00edt\u00e1.<\/span><\/p>\n

Praktick\u00e1 doporu\u010den\u00ed<\/span><\/i><\/p>\n

    \n
  1. Ud\u011blejte z\u00a0fyzick\u00e9 aktivity sou\u010d\u00e1st ka\u017ed\u00e9ho va\u0161eho preventivn\u00edho\/ l\u00e9\u010debn\u00e9ho pl\u00e1nu za \u00fa\u010delem maximalizace zdrav\u00ed a kvality \u017eivota.<\/span><\/li>\n
  2. Pomozte pacient\u016fm vid\u011bt pohyb jako mo\u017enost, jak zlep\u0161it sv\u00e9 zdrav\u00ed ne\u017e jako pot\u00ed\u017e. Nap\u0159\u00edklad navrhn\u011bte, aby rad\u011bji chodili do schod\u016f, ne\u017e jezdili v\u00fdtahem nebo \u0161li nakupovat pe\u0161ky, kdykoli to je mo\u017en\u00e9.<\/span><\/li>\n
  3. Star\u0161\u00ed lid\u00e9, pro kter\u00e9 je fyzick\u00e1 aktivita nov\u00e1, by m\u011bli b\u00fdt povzbuzov\u00e1ni k\u00a0tomu, aby si pro za\u010d\u00e1tek vybrali aktivitu, kterou si u\u017eij\u00ed a za\u010dali zlehka a prodlu\u017eovali dobu trv\u00e1n\u00ed, intenzitu a frekvenci v\u00a0pr\u016fb\u011bhu \u010dasu.<\/span><\/li>\n
  4. Cvi\u010den\u00ed prov\u00e1d\u011bn\u00e1 ve stoje, specificky zam\u011b\u0159en\u00e1 na balanc jsou nejv\u00edce efektivn\u00ed ve sni\u017eov\u00e1n\u00ed\u00a0rizika p\u00e1d\u016f u lid\u00ed star\u0161\u00edho v\u011bku.<\/span><\/li>\n
  5. Doporu\u010den\u00e9 je nastaven\u00ed c\u00edl\u016f, m\u011b\u0159en\u00ed aktivity a\/ nebo coaching zdrav\u00ed pro star\u0161\u00ed osoby pro zv\u00fd\u0161en\u00ed a uchov\u00e1n\u00ed fyzick\u00e9 aktivity.<\/span><\/li>\n<\/ol>\n

    P\u0159elo\u017eila Nina So\u00f3sov\u00e1.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

    By Anne Tiedemann, The University of Sydney, Australia \u201cLack of activity destroys the good condition of every human being while movement and methodical physical exercise save it and preserve it\u201d\u2026 Plato, 400 BC. It\u2019s long been known that making physical […]<\/p>\n","protected":false},"author":1,"featured_media":1464,"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-1433","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":true,"content":true,"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":true,"content":true,"excerpt":false},"kr":{"title":true,"content":true,"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":true,"content":true,"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\/1433","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=1433"}],"version-history":[{"count":35,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1433\/revisions"}],"predecessor-version":[{"id":4605,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1433\/revisions\/4605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/1464"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=1433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=1433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=1433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}