{"id":1714,"date":"2020-08-25T12:02:32","date_gmt":"2020-08-25T12:02:32","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1714"},"modified":"2025-11-04T14:17:23","modified_gmt":"2025-11-04T14:17:23","slug":"how-to-maintain-health-behaviours-long-term","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2020\/08\/how-to-maintain-health-behaviours-long-term\/","title":{"rendered":"Jak dlouhodob\u011b udr\u017eet zdrav\u00e9 chov\u00e1n\u00ed?"},"content":{"rendered":"

Autor: Dominika Kwasnicka, SWPS University, Poland and\u00a0University of Melbourne, Austr\u00e1lie<\/strong><\/p>\n

Nejv\u011bt\u0161\u00edm c\u00edlem program\u016f prevence zdrav\u00ed je \u0161\u00ed\u0159it dlouhodobou zm\u011bnu, a v\u00a0tom mohou zdravotn\u00edci sehr\u00e1t roli a pomoci pacient\u016fm zlep\u0161it jejich zdravotn\u00ed v\u00fdsledky a udr\u017eet si zm\u011bnu chov\u00e1n\u00ed. V\u00edme, \u017ee iniciovat zm\u011bnu zdravotn\u00edho chov\u00e1n\u00ed je obt\u00ed\u017en\u00e9, ale je\u0161t\u011b v\u011bt\u0161\u00ed v\u00fdzvou m\u016f\u017ee b\u00fdt ji udr\u017eet dlouhodob\u011b. Velk\u00e1 ot\u00e1zka psychologie zdrav\u00ed je, pro\u010d je toto udr\u017een\u00ed tak obt\u00ed\u017en\u00e9.<\/span><\/p>\n

<\/p>\n

K\u00a0odpov\u011bdi na tuto ot\u00e1zku vyhledala na\u0161e skupina teorie, kter\u00e9 vysv\u011btluj\u00ed, jak lid\u00e9 m\u011bn\u00ed a jak n\u00e1sledn\u011b udr\u017euj\u00ed takovou pozitivn\u00ed zm\u011bnu zdrav\u00ed, jako je ukon\u010den\u00ed kou\u0159en\u00ed nebo zv\u00fd\u0161en\u00e1 aktivita. Identifikovali jsme 100 teori\u00ed, kter\u00e9 vysv\u011btluj\u00ed, jak lid\u00e9 m\u011bn\u00ed sv\u00e9 chov\u00e1n\u00ed a tuto zm\u011bnu udr\u017euj\u00ed. Dobr\u00e1 zpr\u00e1va pro odborn\u00edky v\u00a0oblasti \u0161\u00ed\u0159en\u00ed zdrav\u00ed je, \u017ee t\u011bchto 100 teori\u00ed lze shrnout do p\u011bti kl\u00ed\u010dov\u00fdch t\u00e9mat, na n\u011b\u017e je zapot\u0159eb\u00ed se zam\u011b\u0159it, aby byla udr\u017eiteln\u00e1 dlouhodob\u00e1 zm\u011bna chov\u00e1n\u00ed.\u00a0\u00a0\u00a0<\/span><\/p>\n

    \n
  1. D\u016fle\u017eit\u00e1 je <\/span>udr\u017eiteln\u00e1 motivace<\/b>, kdy\u017e za\u010d\u00edn\u00e1me s\u00a0nov\u00fdm chov\u00e1n\u00edm jako je nap\u0159. doch\u00e1zka do t\u011blocvi\u010dny, b\u011bh\u00e1n\u00ed, zdrav\u00e9 stravov\u00e1n\u00ed nebo vyh\u00fdb\u00e1n\u00ed se fast foodu nebo p\u0159ehnan\u00e9 konzumaci alkoholu. Nen\u00ed p\u0159ekvapiv\u00e9, \u017ee motivace je pro udr\u017een\u00ed dlouhodob\u00e9 zm\u011bny chov\u00e1n\u00ed kl\u00ed\u010dov\u00e1. Motivace fluktuuje v\u00a0\u010dase, a aby se nov\u00e9 chov\u00e1n\u00ed udr\u017eelo, pot\u0159ebujeme p\u0159ij\u00edt s\u00a0efektivn\u00edmi strategiemi pro udr\u017een\u00ed nov\u00e9ho zdrav\u00e9ho chov\u00e1n\u00ed, i kdy\u017e motivace upad\u00e1. To m\u016f\u017ee b\u00fdt provedeno nap\u0159. pomoc\u00ed pl\u00e1nov\u00e1n\u00ed toho, co ud\u011bl\u00e1te, kdy\u017e se ocitnete p\u0159ed potenci\u00e1ln\u00ed p\u0159ek\u00e1\u017ekou. Nap\u0159. ustaven\u00edm pl\u00e1nu, \u017ee \u201ekdy\u017e bude venku pr\u0161et, budu cvi\u010dit doma, m\u00edsto abych \u0161el do t\u011blocvi\u010dny nebo \u0161el ven b\u011bhat.\u201c<\/span><\/li>\n
  2. Seberegulace<\/b> zahrnuje sledov\u00e1n\u00ed toho, co d\u011bl\u00e1te. Monitoring vlastn\u00edho chov\u00e1n\u00ed je d\u016fle\u017eit\u00fd pro identifikaci, zda je pot\u0159eba zm\u011bnit sou\u010dasn\u00e9 chov\u00e1n\u00ed, a pokud je zm\u011bna pot\u0159ebn\u00e1, m\u016f\u017eete je aktivn\u011b m\u011bnit. Nap\u0159. pokud chcete v\u011bd\u011bt, zda je \u00farove\u0148 va\u0161\u00ed fyzick\u00e9 aktivity probl\u00e9m, pot\u0159ebujete si b\u00fdt v\u011bdomi, jak moc jste ka\u017ed\u00fd den aktivn\u00ed. M\u016f\u017eete vyu\u017e\u00edt mobiln\u00ed telefonn\u00ed aplikace na\u00a0sledov\u00e1n\u00ed toho, kolik krok\u016f ka\u017ed\u00fd den d\u011bl\u00e1te nebo si m\u016f\u017eete zaznamen\u00e1vat, kolik minut denn\u011b jste aktivn\u00ed a v\u0161\u00edmat si intenzity sv\u00e9 aktivity. Podle metodiky WHO pot\u0159ebujeme p\u0159ibli\u017en\u011b 30 minut m\u00edrn\u00e9 fyzick\u00e9 aktivity ka\u017ed\u00fd den, a pokud si uv\u011bdom\u00edte, \u017ee jste t\u011bmto doporu\u010den\u00edm vzd\u00e1leni, m\u016f\u017eete ud\u011blat pl\u00e1n, jak to zm\u011bnit, jak udr\u017eovat pravidelnou aktivitu, nap\u0159. t\u00edm, \u017ee ur\u010d\u00edte, kdy, kde a jak budete tyto zm\u011bny d\u011blat. <\/span><\/li>\n
  3. Zdroje<\/b> psychick\u00e9 i fyzick\u00e9\u00a0 jsou d\u016fle\u017eit\u00e9 pro udr\u017een\u00ed zdrav\u00e9ho chov\u00e1n\u00ed. Nap\u0159. je obt\u00ed\u017en\u00e9 z\u016fstat zdrav\u00fd (cvi\u010den\u00ed, spr\u00e1vn\u00e1 strava), pokud se c\u00edt\u00edte l\u00edn\u00ed, kdy\u017e jste ve stresu, m\u00e1te m\u00e1lo energie nebo jste v\u00a0noci \u0161patn\u011b spali. K\u00a0udr\u017een\u00ed zdrav\u00e9ho chov\u00e1n\u00ed – co\u017e znamen\u00e1 c\u00edtit se pln\u00fd energie, odpo\u010dinut\u00fd a bez stresu – je zapot\u0159eb\u00ed mnoho psychick\u00fdch zdroj\u016f. Fyzick\u00e9 zdroje jsou tak\u00e9 d\u016fle\u017eit\u00e9 – pot\u0159ebujeme okolo sebe vybudovat ur\u010ditou infrastrukturu, abychom \u017eili zdrav\u011b. Nap\u0159. nem\u016f\u017eeme se dob\u0159e stravovat, pokud nem\u00e1me snadn\u00fd p\u0159\u00edstup ke\u00a0zdrav\u00fdm potravin\u00e1m a nem\u016f\u017eeme ani br\u00e1t l\u00e9ky, pokud k nim nem\u00e1me p\u0159\u00edstup. Psychick\u00e9 a fyzick\u00e9 zdroje zaji\u0161\u0165uj\u00ed, \u017ee m\u016f\u017eeme udr\u017eovat zdrav\u00fd \u017eivotn\u00ed styl. <\/span><\/li>\n
  4. N\u00e1vyky.<\/b> Kdy\u017e se mluv\u00ed o zvyc\u00edch, obyvatelstvo jim rozum\u00ed trochu odli\u0161n\u011b ne\u017e psychologov\u00e9. Pro psychologa zdrav\u00ed se rozv\u00edj\u00ed n\u00e1vykov\u00e1 spojen\u00ed \u2013 asociace –\u00a0 kdy\u017e \u010dlov\u011bk reaguje na specifick\u00e9 situace, kdy\u017e konzistentn\u011b d\u011bl\u00e1 n\u011bco, v\u00a0\u010dem dosahuje \u017e\u00e1douc\u00edch v\u00fdsledk\u016f. \u0160patn\u00e9 n\u00e1vyky \u2013 zlozvyky, jako kou\u0159en\u00ed nebo konzumace j\u00eddla pozd\u011b v noci je obt\u00ed\u017en\u00e9 zm\u011bnit, kdy\u017e se staly na\u0161\u00edm v\u00fdchoz\u00edm nastaven\u00edm, a d\u011bj\u00ed se p\u0159irozen\u011b a bez p\u0159em\u00fd\u0161len\u00ed. K\u00a0udr\u017een\u00ed zm\u011bny v zdrav\u00e9m chov\u00e1n\u00ed pot\u0159ebujeme skon\u010dit se \u0161patn\u00fdmi n\u00e1vyky a vytvo\u0159it si nov\u00e9 zdrav\u00e9 n\u00e1vyky, a psychologie n\u00e1m dod\u00e1v\u00e1 skv\u011bl\u00e1 \u0159e\u0161en\u00ed jak to ud\u011blat.\u00a0 Nov\u00e9 pozitivn\u00ed n\u00e1vyky obvykle pot\u0159ebuj\u00ed n\u011bjakou dobu, ne\u017e se vytvo\u0159\u00ed a star\u00fdm trv\u00e1 n\u011bjakou dobu, ne\u017e vymiz\u00ed. Popul\u00e1rn\u00ed technikou\u00a0 zm\u011bny k\u00a0rozvoji chov\u00e1n\u00ed je monitoring pob\u00eddek (zp\u016fsobuje ur\u010dit\u00e9 chov\u00e1n\u00ed) a reakce stejn\u00fdm chov\u00e1n\u00edm na stejn\u00e9 pob\u00eddky ve\u00a0stejn\u00e9m kontextu. <\/span><\/li>\n
  5. A na z\u00e1v\u011br, na\u0161e <\/span>prost\u0159ed\u00ed<\/b> – m\u00edsto kde \u017eijeme a lid\u00e9, kte\u0159\u00ed n\u00e1s obklopuj\u00ed – by n\u00e1s m\u011bli podporovat v\u00a0udr\u017eov\u00e1n\u00ed pozitivn\u00edch n\u00e1vyk\u016f ve zdrav\u00e9m chov\u00e1n\u00ed.\u00a0 Kdy\u017e na\u0161e chov\u00e1n\u00ed zm\u011bn\u00edme, \u010dasto pot\u0159ebujeme zm\u011bnit nebo restrukturovat i na\u0161e prost\u0159ed\u00ed. Lid\u00e9 okolo n\u00e1s jsou d\u016fle\u017eitou \u010d\u00e1st\u00ed na\u0161eho prost\u0159ed\u00ed. Rodina, p\u0159\u00e1tel\u00e9 a lid\u00e9, s\u00a0nimi\u017e tr\u00e1v\u00edme \u010das, maj\u00ed vliv na to, jak jsme zdrav\u00ed. Mohou n\u00e1m pomoci se zlep\u0161it, proto\u017ee n\u00e1m dod\u00e1vaj\u00ed podporu nebo jsou p\u0159\u00edmo na\u0161imi modely chov\u00e1n\u00ed, av\u0161ak mohou na n\u00e1s m\u00edt i negativn\u00ed vliv, kdy\u017e n\u00e1s nep\u0159\u00edmo mohou pob\u00edzet ke\u00a0kou\u0159en\u00ed nebo pit\u00ed alkoholu v kontaktu s\u00a0nimi. Nedoporu\u010dujeme v\u00e1m p\u0159estat se v\u00eddat se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed nejsou aktivn\u00ed, pij\u00ed alkohol nebo kou\u0159\u00ed a nezdrav\u011b se stravuj\u00ed. Doporu\u010dujeme v\u00e1m, abyste sd\u00edleli sv\u00e9 pl\u00e1ny a ud\u011blali aktivn\u00ed rozhodnut\u00ed nenechat se druh\u00fdmi k\u00a0nezdrav\u00e9mu chov\u00e1n\u00ed nutit. Nap\u0159. \u0159\u00edci ne, kdy\u017e v\u00e1m p\u0159ist\u00e1v\u00e1 na tal\u00ed\u0159i ji\u017e t\u0159et\u00ed z\u00e1kusek.\u00a0<\/span><\/li>\n<\/ol>\n

    Jak m\u016f\u017eete sv\u00e9 pacienty inspirovat nejen k\u00a0zm\u011bn\u011b toho, co mohou ud\u011blat, ale i k\u00a0dlouhodob\u00e9mu zdrav\u00e9mu chov\u00e1n\u00ed?<\/span><\/p>\n

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

      \n
    1. Z\u016fsta\u0148 motivov\u00e1n<\/b> \u2013 je to jednodu\u0161\u0161\u00ed \u0159\u00edci, ne\u017e ud\u011blat. Po\u017e\u00e1dejte sv\u00e9ho pacienta, aby \u0159ekl, pro\u010d se chce zm\u011bnit a pro\u010d chce udr\u017eet nov\u00e9 zdrav\u00e9 chov\u00e1n\u00ed, aby zm\u00ednil sv\u016fj d\u0159\u00edv\u011bj\u0161\u00ed \u00fasp\u011bch nebo si vzpomn\u011bl na lidi, kte\u0159\u00ed s\u00a0n\u011b\u010d\u00edm bojovali, a usp\u011bli.\u00a0<\/span><\/li>\n
    2. Monitoruj<\/b> \u2013 povzbu\u010fte sv\u00e9 pacienty, aby pou\u017eili seberegulaci a sledovali to, co d\u011blaj\u00ed, nap\u0159. monitorovali a regulovali sv\u016fj sp\u00e1nek fyzickou aktivitu, stravov\u00e1n\u00ed a po\u017e\u00edv\u00e1n\u00ed podp\u016frn\u00fdch prost\u0159edk\u016f.\u00a0<\/span><\/li>\n
    3. Ka\u017ed\u00fd pot\u0159ebuje zdroje<\/b> \u2013 ujist\u011bte se, \u017ee va\u0161i pacienti maj\u00ed v\u0161e, co pot\u0159ebuj\u00ed k\u00a0tomu, aby usp\u011bli \u00a0pokud jde o jejich psychick\u00e9 a fyzick\u00e9 zdroje, nap\u0159.\u00a0 dostatek sp\u00e1nku a p\u0159\u00edstup k\u00a0zdrav\u00fdm potravin\u00e1m<\/span><\/li>\n
    4. Pr\u00e1ce na n\u00e1vyc\u00edch<\/b> \u2013 m\u00edt dobr\u00e9 n\u00e1vyky je jednoduch\u00fd nejlep\u0161\u00ed prediktor dlouhodob\u00e9 zm\u011bny zdrav\u00e9ho chov\u00e1n\u00ed. K\u00a0rozvinut\u00ed dobr\u00fdch n\u00e1vyk\u016f m\u016f\u017ee v\u00e1\u0161 pacient zformulovat pl\u00e1ny \u201ejestli\u017ee \u2013 tak\u201c, kter\u00fd propojuje pob\u00eddky s\u00a0\u010dinnost\u00ed, nap\u0159. kdy\u017e zahl\u00e9dnu sv\u00e9 boty na b\u011bh\u00e1n\u00ed u dve\u0159\u00ed, vyprav\u00edm se na proch\u00e1zku.<\/span><\/li>\n
    5. Podpora prost\u0159ed\u00ed<\/b> \u2013\u00a0 va\u0161i pacienti pot\u0159ebuj\u00ed b\u00fdt zakotveni v\u00a0podporuj\u00edc\u00edm prost\u0159ed\u00ed, s p\u0159\u00edstupem ke zdroj\u016fm a lidem, kte\u0159\u00ed jim poskytuj\u00ed podporu. Je dobr\u00e9 s\u00a0pacientem zkontrolovat, zda je m\u00edsto, kde \u017eije a pracuje, pro jejich zm\u011bnu chov\u00e1n\u00ed podporou, a jestli\u017ee nen\u00ed, jak by se to mohlo zlep\u0161it. Tak\u00e9 zda m\u016f\u017ee v\u00e1\u0161 pacient dos\u00e1hnout podpory od sv\u00e9 rodiny a p\u0159\u00e1tel p\u0159i\u00a0sv\u00e9 dlouhodob\u00e9 zm\u011bn\u011b chov\u00e1n\u00ed.\u00a0 \u00a0\u00a0<\/span><\/li>\n<\/ol>\n

      P\u0159eklad: Radim Bado\u0161ek a Renata Hacklov\u00e1<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      By Dominika Kwasnicka, SWPS University, Poland and University of Melbourne, Australia The ultimate goal of health promotion programmes is to promote long-lasting change and health care professionals can play a role and help patients to improve their health outcomes and […]<\/p>\n","protected":false},"author":1,"featured_media":1724,"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":[9,27,24],"tags":[],"class_list":["post-1714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit","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":false,"content":false,"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":false,"content":false,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":true,"content":true,"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\/1714","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=1714"}],"version-history":[{"count":15,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1714\/revisions"}],"predecessor-version":[{"id":4588,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/1714\/revisions\/4588"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/1724"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=1714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=1714"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=1714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}