{"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\/he\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/","title":{"rendered":"<span style=\"display: block; text-align: right;\">\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d1\u05d2\u05d9\u05dc \u05d4\u05de\u05d1\u05d5\u05d2\u05e8: \u05db\u05de\u05d4, \u05d0\u05d9\u05da, \u05d5\u05de\u05d4 \u05d9\u05e2\u05d6\u05d5\u05e8 \u05dc\u05d9 \u05dc\u05d4\u05ea\u05de\u05d9\u05d3?<\/span>"},"content":{"rendered":"<p dir=\"rtl\" style=\"text-align: right;\"><b>\u05e0\u05db\u05ea\u05d1 \u05e2&#8221;\u05d9 \u05d0\u05df \u05d8\u05d9\u05d3\u05de\u05df, \u05d0\u05d5\u05e0\u05d9\u05d1\u05e8\u05e1\u05d9\u05d8\u05ea \u05e1\u05d9\u05d3\u05e0\u05d9, \u05d0\u05d5\u05e1\u05d8\u05e8\u05dc\u05d9\u05d4<\/b><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><span style=\"font-weight: 400;\">&#8220;\u05d7\u05d5\u05e1\u05e8 \u05d1\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05d5\u05e8\u05e1 \u05d0\u05ea \u05de\u05e6\u05d1\u05d5 \u05d4\u05d8\u05d5\u05d1 \u05e9\u05dc \u05db\u05dc \u05d0\u05d3\u05dd \u05d5\u05d0\u05d9\u05dc\u05d5 \u05ea\u05e0\u05d5\u05e2\u05d4 \u05d5\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05e9\u05d9\u05d8\u05ea\u05d9\u05ea \u05de\u05e6\u05d9\u05dc\u05d9\u05dd \u05d5\u05de\u05e9\u05de\u05e8\u05d9\u05dd \u05d0\u05d5\u05ea\u05d5.&#8221; \u05d0\u05e4\u05dc\u05d8\u05d5\u05df &#8211; 400 \u05dc\u05e4\u05e0\u05d4&#8221;\u05e1.<\/span><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><span style=\"font-weight: 400;\">\u05d9\u05d3\u05d5\u05e2 \u05db\u05d1\u05e8 \u05d6\u05de\u05df \u05e8\u05d1 \u05db\u05d9 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\u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d1\u05e7\u05e8\u05d1 \u05d0\u05e0\u05e9\u05d9\u05dd \u05d1\u05e0\u05d9 65 \u05d5\u05de\u05e2\u05dc\u05d4. \u05e2\u05dd \u05d6\u05d0\u05ea, \u05d4\u05d2\u05d9\u05dc \u05d4\u05de\u05d1\u05d5\u05d2\u05e8 \u05d4\u05d5\u05d0 \u05d2\u05d9\u05dc \u05e7\u05e8\u05d9\u05d8\u05d9 \u05de\u05d1\u05d7\u05d9\u05e0\u05ea \u05d4\u05d7\u05e9\u05d9\u05d1\u05d5\u05ea \u05e9\u05dc \u05d4\u05e4\u05d9\u05db\u05ea \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05dc\u05d4\u05e8\u05d2\u05dc \u05d9\u05d5\u05de\u05d9\u05d5\u05de\u05d9. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u05e2\u05dc \u05e4\u05d9 <\/span><a href=\"https:\/\/www.who.int\/dietphysicalactivity\/factsheet_recommendations\/en\/\"><span style=\"font-weight: 400;\">\u05d4\u05de\u05dc\u05e6\u05d5\u05ea \u05d0\u05e8\u05d2\u05d5\u05df 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\u05dc\u05e4\u05d7\u05d5\u05ea \u05e4\u05e2\u05de\u05d9\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2. \u05dc\u05de\u05e8\u05d5\u05ea \u05d4\u05d4\u05de\u05dc\u05e6\u05d5\u05ea \u05d4\u05d1\u05e8\u05d5\u05e8\u05d5\u05ea \u05d1\u05e0\u05d5\u05d2\u05e2 \u05dc\u05db\u05de\u05d5\u05ea \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d4\u05de\u05d1\u05d9\u05d0\u05d4 \u05dc\u05e8\u05d5\u05d5\u05d7\u05d9\u05dd \u05d1\u05e8\u05d9\u05d0\u05d5\u05ea\u05d9\u05d9\u05dd, \u05d4\u05e8\u05d9 \u05db\u05e9\u05dc\u05d9\u05e9 \u05de\u05d0\u05d5\u05db\u05dc\u05d5\u05e1\u05d9\u05d9\u05ea \u05d4\u05e2\u05d5\u05dc\u05dd \u05d0\u05d9\u05e0\u05d4 \u05e4\u05e2\u05d9\u05dc\u05d4 \u05de\u05d1\u05d7\u05d9\u05e0\u05d4 \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea, \u05db\u05d0\u05e9\u05e8 <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0140673612606461?via%3Dihub\"><span style=\"font-weight: 400;\">\u05d0\u05e0\u05e9\u05d9\u05dd \u05de\u05d1\u05d5\u05d2\u05e8\u05d9\u05dd<\/span><\/a><span style=\"font-weight: 400;\"> \u05d4\u05dd \u05e9\u05d9\u05d0\u05e0\u05d9 \u05d7\u05d5\u05e1\u05e8 \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><!--more--><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><span style=\"font-weight: 400;\">\u05d7\u05e9\u05d5\u05d1 \u05dc\u05e6\u05d9\u05d9\u05df \u05e9\u05e2\u05e9\u05d9\u05d9\u05ea \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05db\u05dc\u05e9\u05d4\u05d9 \u05e2\u05d3\u05d9\u05e4\u05d4 \u05de\u05d0\u05d9 \u05e2\u05e9\u05d9\u05d9\u05d4 \u05db\u05dc\u05dc, \u05d0\u05e4\u05d9\u05dc\u05d5 \u05d0\u05dd \u05d0\u05e0\u05e9\u05d9\u05dd \u05dc\u05d0 \u05d9\u05db\u05d5\u05dc\u05d9\u05dd \u05dc\u05d4\u05d2\u05d9\u05e2 \u05dc\u05db\u05de\u05d5\u05ea \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05de\u05d5\u05de\u05dc\u05e6\u05ea \u05d1\u05d4\u05e0\u05d7\u05d9\u05d5\u05ea. \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea 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\u05e8\u05de\u05ea \u05d4\u05d0\u05d9\u05e0\u05d8\u05e0\u05e1\u05d9\u05d1\u05d9\u05d5\u05ea. \u05e2\u05d1\u05d5\u05e8 \u05de\u05d9 \u05e9\u05db\u05d1\u05e8 \u05de\u05e9\u05ea\u05ea\u05e3 \u05d1\u05e4\u05e2\u05d9\u05dc\u05d5\u05d9\u05d5\u05ea \u05e0\u05de\u05e8\u05e6\u05d5\u05ea \u05d9\u05d5\u05ea\u05e8 \u05db\u05de\u05d5 \u05e8\u05d9\u05e6\u05d4, \u05d7\u05ea\u05d9\u05e8\u05d4 \u05d0\u05d5 \u05d0\u05d5\u05e4\u05e0\u05d9\u05d9\u05dd, \u05d4\u05d6\u05d3\u05e7\u05e0\u05d5\u05ea \u05d0\u05d9\u05e0\u05d4 \u05e1\u05d9\u05d1\u05d4 \u05dc\u05d4\u05e4\u05e1\u05d9\u05e7 \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d6\u05d5, \u05db\u05dc \u05e2\u05d5\u05d3 \u05d4\u05d1\u05e8\u05d9\u05d0\u05d5\u05ea \u05de\u05d0\u05e4\u05e9\u05e8\u05ea \u05d0\u05d5\u05ea\u05d4. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><span style=\"font-weight: 400;\">\u05e0\u05e4\u05d9\u05dc\u05d5\u05ea \u05d4\u05df \u05d2\u05dd \u05e0\u05d5\u05e9\u05d0 \u05e9\u05db\u05d9\u05d7 \u05d1\u05d2\u05d9\u05dc \u05de\u05d1\u05d5\u05d2\u05e8, \u05db\u05d0\u05e9\u05e8 \u05db -1 \u05de\u05db\u05dc 3 \u05d0\u05e0\u05e9\u05d9\u05dd \u05d1\u05e0\u05d9 65+ \u05e0\u05d5\u05e4\u05dc\u05d9\u05dd \u05de\u05d3\u05d9 \u05e9\u05e0\u05d4. \u05dc\u05e0\u05e4\u05d9\u05dc\u05d5\u05ea \u05dc\u05e8\u05d5\u05d1 \u05d4\u05e9\u05dc\u05db\u05d5\u05ea \u05de\u05ea\u05de\u05e9\u05db\u05d5\u05ea, \u05d5\u05d0\u05e3 \u05d4\u05e8\u05e1\u05e0\u05d9\u05d5\u05ea \u05e2\u05d1\u05d5\u05e8 \u05d0\u05d3\u05dd \u05de\u05d1\u05d5\u05d2\u05e8 \u05d5\u05de\u05e9\u05e4\u05d7\u05ea\u05d5, \u05d4\u05e9\u05dc\u05db\u05d5\u05ea \u05e9\u05e2\u05dc\u05d5\u05dc\u05d5\u05ea \u05dc\u05d4\u05d5\u05d1\u05d9\u05dc \u05dc\u05de\u05e2\u05d1\u05e8 \u05dc\u05de\u05e8\u05db\u05d6 \u05e1\u05d9\u05e2\u05d5\u05d3\u05d9. \u05e0\u05e4\u05d9\u05dc\u05d5\u05ea \u05d0\u05d9\u05e0\u05df \u05d1\u05dc\u05ea\u05d9 \u05e0\u05de\u05e0\u05e2\u05d5\u05ea, \u05e0\u05d9\u05ea\u05df \u05dc\u05de\u05e0\u05d5\u05e2 \u05d0\u05d5\u05ea\u05df \u05d1\u05d0\u05de\u05e6\u05e2\u05d5\u05ea <\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/bjsports\/51\/24\/1750.full.pdf\"><span style=\"font-weight: 400;\">\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05e1\u05d3\u05d9\u05e8\u05d4 \u05d4\u05de\u05d0\u05ea\u05d2\u05e8\u05ea \u05d0\u05ea \u05e9\u05d9\u05d5\u05d5\u05d9 \u05d4\u05de\u05e9\u05e7\u05dc<\/span><\/a><span style=\"font-weight: 400;\">, \u05db\u05de\u05d5 \u05d4\u05dc\u05d9\u05db\u05ea \u05e2\u05e7\u05d1 \u05d1\u05e6\u05d3 \u05d0\u05d2\u05d5\u05d3\u05dc \u05d0\u05d5 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9 \u05e7\u05d9\u05de\u05d4 \u05de\u05d9\u05e9\u05d9\u05d1\u05d4. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><span style=\"font-weight: 400;\">\u05d0\u05e0\u05e9\u05d9\u05dd \u05de\u05d1\u05d5\u05d2\u05e8\u05d9\u05dd \u05e0\u05d9\u05e6\u05d1\u05d9\u05dd \u05d1\u05e4\u05e0\u05d9 \u05d7\u05e1\u05de\u05d9\u05dd \u05d9\u05d9\u05d7\u05d5\u05d3\u05d9\u05d9\u05dd \u05d4\u05de\u05d5\u05e0\u05e2\u05d9\u05dd \u05de\u05d4\u05dd \u05dc\u05d4\u05d9\u05d5\u05ea \u05d9\u05d5\u05ea\u05e8 \u05e4\u05e2\u05d9\u05dc\u05d9\u05dd \u05e4\u05d9\u05d6\u05d9\u05ea &#8211; \u05d0\u05dc\u05d4 \u05e2\u05e9\u05d5\u05d9\u05d9\u05dd \u05dc\u05d4\u05d9\u05d5\u05ea \u05d7\u05e1\u05de\u05d9\u05dd \u05db\u05dc\u05db\u05dc\u05d9\u05d9\u05dd, \u05e4\u05d9\u05d6\u05d9\u05d9\u05dd, \u05d7\u05d1\u05e8\u05ea\u05d9\u05d9\u05dd \u05d0\u05d5 \u05de\u05e2\u05e9\u05d9\u05d9\u05dd. \u05d9\u05e9\u05e0\u05dd <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2211335515000996\"><span style=\"font-weight: 400;\">\u05de\u05d1\u05d5\u05d2\u05e8\u05d9\u05dd<\/span><\/a><span style=\"font-weight: 400;\"> \u05e9\u05e2\u05d1\u05d5\u05e8\u05dd \u05d2\u05d0\u05d3\u05d2&#8217;\u05d8\u05d9\u05dd \u05d0\u05dc\u05e7\u05d8\u05e8\u05d5\u05e0\u05d9\u05d9\u05dd \u05d4\u05e2\u05d5\u05e7\u05d1\u05d9\u05dd \u05d0\u05d7\u05e8 \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d4\u05d9\u05d5\u05de\u05d9\u05d5\u05de\u05d9\u05ea \u05d5\u05de\u05d6\u05db\u05d9\u05e8\u05d9\u05dd \u05dc\u05d4\u05dd \u05db\u05d9 \u05e2\u05dc\u05d9\u05d4\u05dd \u05dc\u05d1\u05e6\u05e2 \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea- \u05de\u05e1\u05d9\u05d9\u05e2\u05d9\u05dd \u05dc\u05d4\u05dd \u05dc\u05d4\u05d9\u05d5\u05ea \u05e4\u05e2\u05d9\u05dc\u05d9\u05dd \u05d9\u05d5\u05ea\u05e8.<\/span><span style=\"font-weight: 400;\">\u05d9\u05e9 \u05d0\u05e0\u05e9\u05d9\u05dd \u05d4\u05d6\u05e7\u05d5\u05e7\u05d9\u05dd \u05dc\u05d2\u05d9\u05e9\u05d4 \u05ea\u05d5\u05de\u05db\u05ea \u05d9\u05d5\u05ea\u05e8 \u05db\u05d3\u05d9 \u05dc\u05d4\u05d9\u05e9\u05d0\u05e8 \u05e2\u05dc \u05d4\u05de\u05e1\u05dc\u05d5\u05dc \u05d5\u05dc\u05d4\u05d2\u05d9\u05e2 \u05dc\u05d9\u05e2\u05d3\u05d9 \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05e9\u05dc\u05d4\u05dd. \u05d2\u05d9\u05e9\u05ea \u05d4\u05d0\u05d9\u05de\u05d5\u05df \u05d4\u05d1\u05e8\u05d9\u05d0\u05d5\u05ea\u05d9 \u05dc\u05de\u05e9\u05dc \u05d4\u05d9\u05d0 \u05d2\u05d9\u05e9\u05d4 \u05d4\u05de\u05e8\u05d5\u05db\u05d6\u05ea \u05d1\u05d0\u05d3\u05dd, \u05d4\u05db\u05d5\u05dc\u05dc\u05ea \u05d1\u05d3\u05e8\u05da \u05db\u05dc\u05dc \u05e8\u05d0\u05d9\u05d5\u05df \u05de\u05d5\u05d8\u05d9\u05d1\u05e6\u05d9\u05d5\u05e0\u05d9 \u05d5\u05d4\u05d2\u05d3\u05e8\u05ea \u05d9\u05e2\u05d3\u05d9\u05dd \u05de\u05de\u05d5\u05e7\u05d3\u05d9\u05dd, \u05db\u05d0\u05e1\u05d8\u05e8\u05d8\u05d2\u05d9\u05d5\u05ea \u05dc\u05e7\u05d9\u05d3\u05d5\u05dd \u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea\u05d9. <\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/51\/19\/1425\"><span style=\"font-weight: 400;\">\u05e1\u05e7\u05d9\u05e8\u05d4 \u05e9\u05d9\u05d8\u05ea\u05d9\u05ea<\/span><\/a><span style=\"font-weight: 400;\"> \u05e9\u05e0\u05e2\u05e8\u05db\u05d4 \u05dc\u05d0\u05d7\u05e8\u05d5\u05e0\u05d4 \u05e2\u05dc \u05d4\u05e9\u05e4\u05e2\u05ea \u05d0\u05d9\u05de\u05d5\u05df \u05d1\u05e8\u05d9\u05d0\u05d5\u05ea \u05e2\u05dc \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d1\u05e7\u05e8\u05d1 \u05d0\u05e0\u05e9\u05d9\u05dd \u05d1\u05e0\u05d9 60+ \u05de\u05e6\u05d1\u05d9\u05e2\u05d4 \u05e2\u05dc \u05e9\u05d9\u05e4\u05d5\u05e8 \u05de\u05e9\u05de\u05e2\u05d5\u05ea\u05d9 \u05d1\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05e2\u05dd \u05d4\u05e9\u05d9\u05de\u05d5\u05e9 \u05d1\u05d2\u05d9\u05e9\u05d4 \u05d6\u05d5.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><a href=\"https:\/\/practicalhealthpsychology.com\/2018\/08\/how-to-set-goals-that-work\/\"><span style=\"font-weight: 400;\">\u05d4\u05d2\u05d3\u05e8\u05ea \u05d9\u05e2\u05d3\u05d9\u05dd<\/span><\/a><span style=\"font-weight: 400;\"> \u05d4\u05d9\u05d0 \u05d0\u05e1\u05d8\u05e8\u05d8\u05d2\u05d9\u05d4 \u05e0\u05d5\u05e1\u05e4\u05ea \u05d4\u05de\u05e7\u05d3\u05de\u05ea \u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea \u05d1\u05db\u05d9\u05d5\u05d5\u05df \u05e9\u05dc \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea. \u05d4\u05d9\u05e2\u05d3\u05d9\u05dd \u05de\u05e2\u05d5\u05d3\u05d3\u05d9\u05dd \u05d1\u05d0\u05e0\u05e9\u05d9\u05dd \u05ea\u05d7\u05d5\u05e9\u05ea \u05d3\u05d7\u05d9\u05e4\u05d5\u05ea \u05d5\u05de\u05d5\u05d8\u05d9\u05d1\u05e6\u05d9\u05d4 \u05dc\u05d4\u05e9\u05e7\u05d9\u05e2 \u05d6\u05de\u05df \u05d5\u05d0\u05e0\u05e8\u05d2\u05d9\u05d4 \u05d1\u05db\u05d3\u05d9 \u05dc\u05d1\u05e6\u05e2 \u05d0\u05ea \u05d4\u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05e8\u05e6\u05d5\u05d9. \u05db\u05d3\u05d9 \u05dc\u05de\u05e7\u05e1\u05dd \u05d0\u05ea \u05d4\u05d9\u05e2\u05d9\u05dc\u05d5\u05ea, \u05d4\u05d9\u05e2\u05d3\u05d9\u05dd \u05e6\u05e8\u05d9\u05db\u05d9\u05dd \u05dc\u05d4\u05d9\u05d5\u05ea \u05de\u05db\u05d5\u05d5\u05e0\u05d9\u05dd <\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2017\/04\/the-power-of-planning\/\"><span style=\"font-weight: 400;\">\u05d5\u05de\u05ea\u05d0\u05d9\u05de\u05d9\u05dd \u05d0\u05d9\u05e9\u05d9\u05ea<\/span><\/a><span style=\"font-weight: 400;\"> \u05dc\u05d0\u05e0\u05e9\u05d9\u05dd \u05d4\u05de\u05e6\u05d9\u05d1\u05d9\u05dd \u05d0\u05d5\u05ea\u05dd. \u05d1\u05e0\u05d5\u05e1\u05e3, \u05e6\u05e8\u05d9\u05db\u05d9\u05dd \u05d4\u05d9\u05e2\u05d3\u05d9\u05dd \u05dc\u05e2\u05de\u05d5\u05d3 \u05d1\u05e7\u05e8\u05d9\u05d8\u05e8\u05d9\u05d5\u05e0\u05d9\u05dd \u05d4\u05d1\u05d0\u05d9\u05dd <\/span><a href=\"https:\/\/www.mindtools.com\/pages\/article\/smart-goals.htm\"><span style=\"font-weight: 400;\">S.M.A.R.T \u00a0criteria<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">): \u05e1\u05e4\u05e6\u05d9\u05e4\u05d9\u05d9\u05dd, \u05de\u05d3\u05d9\u05d3\u05d9\u05dd, \u05d1\u05e8\u05d9 \u05d4\u05e9\u05d2\u05d4, \u05e8\u05dc\u05d5\u05d5\u05e0\u05d8\u05d9\u05d9\u05dd, \u05d5\u05d1\u05e2\u05d9\u05ea\u05d5\u05d9 \u05d4\u05e0\u05db\u05d5\u05df.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><span style=\"font-weight: 400;\">\u05d4\u05d9\u05ea\u05e8\u05d5\u05e0\u05d5\u05ea \u05d4\u05d7\u05d1\u05e8\u05ea\u05d9\u05d9\u05dd \u05e9\u05dc \u05d4\u05e9\u05ea\u05ea\u05e4\u05d5\u05ea \u05d1\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d7\u05e9\u05d5\u05d1\u05d9\u05dd \u05d1\u05de\u05d9\u05d5\u05d7\u05d3 \u05e2\u05d1\u05d5\u05e8 \u05d0\u05e0\u05e9\u05d9\u05dd \u05de\u05d1\u05d5\u05d2\u05e8\u05d9\u05dd. \u05d9\u05e9\u05e0\u05df \u05d0\u05e4\u05e9\u05e8\u05d5\u05d9\u05d5\u05ea \u05e8\u05d1\u05d5\u05ea \u05e2\u05d1\u05d5\u05e8 \u05d0\u05e0\u05e9\u05d9\u05dd \u05d4\u05de\u05e2\u05d3\u05d9\u05e4\u05d9\u05dd \u05dc\u05d4\u05ea\u05d0\u05de\u05df \u05d1\u05e7\u05d1\u05d5\u05e6\u05d5\u05ea \u05de\u05d0\u05d5\u05e8\u05d2\u05e0\u05d5\u05ea. \u05de\u05d5\u05e2\u05e6\u05d5\u05ea \u05de\u05e7\u05d5\u05de\u05d9\u05d5\u05ea \u05e8\u05d1\u05d5\u05ea \u05de\u05d0\u05e8\u05d2\u05e0\u05d5\u05ea \u05e7\u05d1\u05d5\u05e6\u05d5\u05ea \u05d4\u05dc\u05d9\u05db\u05d4 \u05d7\u05d5\u05e4\u05e9\u05d9\u05ea &#8211; \u05d0\u05dc\u05d5 \u05d4\u05df \u05d3\u05e8\u05db\u05d9\u05dd \u05dc\u05e7\u05d9\u05d9\u05dd \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d1\u05e6\u05d5\u05e8\u05d4 \u05de\u05d4\u05e0\u05d4 \u05d5\u05d7\u05d1\u05e8\u05ea\u05d9\u05ea. \u05d0\u05ea\u05d2\u05e8 \u05d2\u05d3\u05d5\u05dc \u05d9\u05d5\u05ea\u05e8 \u05d4\u05d5\u05d0 &#8220;\u05e8\u05d9\u05e6\u05ea-\u05e4\u05d0\u05e8\u05e7&#8221;\u00a0 <\/span><a href=\"https:\/\/www.parkrun.com\/\"><span style=\"font-weight: 400;\">Parkrun<\/span><\/a><span style=\"font-weight: 400;\">&#8211; \u05d0\u05d9\u05e8\u05d5\u05e2 \u05e8\u05d9\u05e6\u05d4 (\u05d0\u05d5 \u05d4\u05dc\u05d9\u05db\u05d4) \u05d1\u05df 5 \u05e7&#8221;\u05de \u05d4\u05de\u05ea\u05e7\u05d9\u05d9\u05dd \u05d1\u05d0\u05d5\u05e4\u05df \u05e9\u05d1\u05d5\u05e2\u05d9, \u05d1\u05d9\u05d5\u05ea\u05e8 \u05de -1,700 \u05de\u05d5\u05e7\u05d3\u05d9\u05dd \u05d1\u05e8\u05d7\u05d1\u05d9 \u05d4\u05e2\u05d5\u05dc\u05dd.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><span style=\"font-weight: 400;\">\u05d1\u05db\u05dc \u05d2\u05d9\u05dc \u05d4\u05de\u05e1\u05e8 \u05e1\u05d1\u05d9\u05d1 \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d4\u05d5\u05d0 \u05e4\u05e9\u05d5\u05d8 &#8211; \u05d4\u05d9\u05d4 \u05e4\u05e2\u05d9\u05dc \u05db\u05db\u05dc \u05e9\u05ea\u05d5\u05db\u05dc, \u05d1\u05db\u05de\u05d4 \u05e9\u05d9\u05d5\u05ea\u05e8 \u05d3\u05e8\u05db\u05d9\u05dd, \u05d5\u05db\u05de\u05d4 \u05e9\u05d9\u05d5\u05ea\u05e8. \u05dc\u05e2\u05e9\u05d5\u05ea \u05de\u05e9\u05d4\u05d5 \u05e7\u05d8\u05df \u05e2\u05d3\u05d9\u05e3 \u05e2\u05dc \u05dc\u05d0 \u05dc\u05e2\u05e9\u05d5\u05ea \u05d3\u05d1\u05e8, \u05d5\u05db\u05dc \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea, \u05e9\u05ea\u05e2\u05e9\u05d4, \u05d5\u05dc\u05d5 \u05d4\u05e7\u05d8\u05e0\u05d4 \u05d1\u05d9\u05d5\u05ea\u05e8,\u00a0 \u05ea\u05d5\u05e2\u05d9\u05dc \u05dc\u05d1\u05e8\u05d9\u05d0\u05d5\u05ea\u05da.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p dir=\"rtl\" style=\"text-align: right;\"><span style=\"font-weight: 400;\">\u05d4\u05de\u05dc\u05e6\u05d5\u05ea \u05de\u05e2\u05e9\u05d9\u05d5\u05ea:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ol dir=\"rtl\" style=\"text-align: right;\">\n<li><span style=\"font-weight: 400;\"> \u05d4\u05e4\u05d5\u05da \u05d0\u05ea \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05dc\u05d7\u05dc\u05e7 \u05de\u05db\u05dc \u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05de\u05e0\u05d9\u05e2\u05d4 \/ \u05d8\u05d9\u05e4\u05d5\u05dc \u05e2\u05dc \u05de\u05e0\u05ea \u05dc\u05de\u05e7\u05e1\u05dd \u05d0\u05ea \u05d4\u05d1\u05e8\u05d9\u05d0\u05d5\u05ea \u05d5\u05d4\u05e8\u05d5\u05d5\u05d7\u05d4 \u05d4\u05e0\u05e4\u05e9\u05d9\u05ea.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u05e2\u05d6\u05e8\u05d5 \u05dc\u05de\u05d8\u05d5\u05e4\u05dc\u05d9\u05dd \u05dc\u05e8\u05d0\u05d5\u05ea \u05d1\u05ea\u05e0\u05d5\u05e2\u05d4 \u05d4\u05d6\u05d3\u05de\u05e0\u05d5\u05ea \u05dc\u05e9\u05e4\u05e8 \u05d0\u05ea \u05d4\u05d1\u05e8\u05d9\u05d0\u05d5\u05ea \u05d5\u05dc\u05d0 \u05db\u05de\u05e6\u05d1 \u05e9\u05dc \u05d0\u05d9 \u05e0\u05d5\u05d7\u05d5\u05ea. \u05dc\u05d3\u05d5\u05d2\u05de\u05d4, \u05e2\u05d5\u05d3\u05d3\u05d5 \u05e9\u05d9\u05de\u05d5\u05e9 \u05d1\u05de\u05d3\u05e8\u05d2\u05d5\u05ea \u05d5\u05dc\u05d0 \u05d1\u05de\u05e2\u05dc\u05d9\u05ea \u05d0\u05d5 \u05d4\u05dc\u05d9\u05db\u05d4 \u05dc\u05d7\u05e0\u05d5\u05d9\u05d5\u05ea \u05d1\u05e8\u05d2\u05dc \u05de\u05d0\u05e9\u05e8 \u05e0\u05e1\u05d9\u05e2\u05d4 \u05d1\u05e8\u05db\u05d1, \u05e2\u05d3 \u05db\u05de\u05d4 \u05e9 \u05e9\u05d0\u05e4\u05e9\u05e8.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u05d9\u05e9 \u05dc\u05e2\u05d5\u05d3\u05d3 \u05d0\u05ea \u05d0\u05d5\u05ea\u05dd \u05de\u05d1\u05d5\u05d2\u05e8\u05d9\u05dd \u05e9\u05d0\u05d9\u05e0\u05dd \u05de\u05d1\u05e6\u05e2\u05d9\u05dd \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05e1\u05d3\u05d9\u05e8\u05d4 \u05dc\u05d1\u05d7\u05d5\u05e8 \u05e4\u05e2\u05d9\u05dc\u05d5\u05ea\u00a0 \u05e9\u05d4\u05dd \u05e0\u05d4\u05e0\u05d9\u05dd \u05de\u05de\u05e0\u05d4, \u05dc\u05d4\u05ea\u05d7\u05d9\u05dc \u05d1\u05d4\u05d3\u05e8\u05d2\u05d4 \u05d5\u05dc\u05d4\u05d2\u05d1\u05d9\u05e8 \u05d0\u05ea \u05de\u05e9\u05da \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d5\u05d4\u05e2\u05d5\u05e6\u05de\u05d4 \u05dc\u05d0\u05d5\u05e8\u05da \u05d6\u05de\u05df \u05d1\u05e6\u05d5\u05e8\u05d4 \u05d4\u05d3\u05e8\u05d2\u05ea\u05d9\u05ea.<\/span><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=n8s-8KtfgFM\"><span style=\"font-weight: 400;\">\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea<\/span><\/a><span style=\"font-weight: 400;\"> \u05d4\u05de\u05ea\u05d1\u05e6\u05e2\u05ea \u05d1\u05e2\u05de\u05d9\u05d3\u05d4 \u05d5\u05e2\u05dc \u05db\u05df \u05de\u05d0\u05ea\u05d2\u05e8\u05ea \u05d1\u05d0\u05d5\u05e4\u05df \u05de\u05de\u05d5\u05e7\u05d3 \u05d0\u05ea \u05e9\u05d9\u05d5\u05d5\u05d9 \u05d4\u05de\u05e9\u05e7\u05dc \u05d4\u05d9\u05d0 \u05d4\u05d9\u05e2\u05d9\u05dc\u05d4 \u05d1\u05d9\u05d5\u05ea\u05e8 \u05dc\u05d4\u05e4\u05d7\u05ea\u05ea \u05e1\u05d9\u05db\u05d5\u05df \u05dc\u05e0\u05e4\u05d9\u05dc\u05d5\u05ea \u05d1\u05d2\u05d9\u05dc \u05de\u05d1\u05d5\u05d2\u05e8.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u05d4\u05de\u05dc\u05d9\u05e6\u05d5 \u05e2\u05dc \u05d8\u05db\u05e0\u05d9\u05e7\u05d5\u05ea \u05e9\u05dc <\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2017\/04\/the-power-of-planning\/\"><span style=\"font-weight: 400;\">\u05e7\u05d1\u05d9\u05e2\u05ea \u05d9\u05e2\u05d3\u05d9\u05dd<\/span><\/a><span style=\"font-weight: 400;\">, \u05de\u05e2\u05e7\u05d1 \u05d0\u05d7\u05e8 \u05e4\u05e2\u05d9\u05dc\u05d5\u05d9\u05d5\u05ea \u05d1\u05d0\u05de\u05e6\u05e2\u05d9\u05dd \u05d8\u05db\u05e0\u05d5\u05dc\u05d5\u05d2\u05d9\u05d9\u05dd \u05d5 \/ \u05d0\u05d5 \u05d0\u05d9\u05de\u05d5\u05df \u05d1\u05e8\u05d9\u05d0\u05d5\u05ea\u05d9 \u05db\u05d3\u05d9 \u05dc\u05e1\u05d9\u05d9\u05e2 \u05dc\u05d0\u05e0\u05e9\u05d9\u05dd \u05de\u05d1\u05d5\u05d2\u05e8\u05d9\u05dd \u05dc\u05d4\u05d2\u05d1\u05d9\u05e8 \u05d0\u05ea \u05d1\u05d9\u05e6\u05d5\u05e2 \u05d4\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d5\u05dc\u05d4\u05e7\u05e4\u05d9\u05d3 \u05e2\u05dc\u05d9\u05d4 \u05dc\u05d0\u05d5\u05e8\u05da \u05d6\u05de\u05df.<\/span><\/li>\n<\/ol>\n<p>Translated by: Hodaya Wollf and Dr. Noa Vilchinsky<\/p>\n<p>The Psycho-Cardiology Research Lab<\/p>\n<p>Bar-Ilan University, Israel<\/p>\n<p><a href=\"http:\/\/vilchinskynoa.wix.com\/psychocardiolab\">http:\/\/vilchinskynoa.wix.com\/psychocardiolab<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/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":"he","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","sr","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},"sr":{"title":false,"content":false,"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":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"{:en}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 activity a regular habit is important for health and wellbeing. 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But health promotion messages often\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/practicalhealthpsychology.com\/he\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2019-10-07T09:40:46+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2025-11-04T14:25:12+00:00\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:title\" content=\"\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d1\u05d2\u05d9\u05dc \u05d4\u05de\u05d1\u05d5\u05d2\u05e8: \u05db\u05de\u05d4, \u05d0\u05d9\u05da, \u05d5\u05de\u05d4 \u05d9\u05e2\u05d6\u05d5\u05e8 \u05dc\u05d9 \u05dc\u05d4\u05ea\u05de\u05d9\u05d3? - Practical Health Psychology\" \/>\n\t\t<meta name=\"twitter:description\" content=\"{:en}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. 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It\u2019s long been known that making physical activity a regular habit is important for health and wellbeing. But health promotion messages often","og:url":"https:\/\/practicalhealthpsychology.com\/he\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/","article:published_time":"2019-10-07T09:40:46+00:00","article:modified_time":"2025-11-04T14:25:12+00:00","twitter:card":"summary_large_image","twitter:title":"\u05e4\u05e2\u05d9\u05dc\u05d5\u05ea \u05d2\u05d5\u05e4\u05e0\u05d9\u05ea \u05d1\u05d2\u05d9\u05dc \u05d4\u05de\u05d1\u05d5\u05d2\u05e8: \u05db\u05de\u05d4, \u05d0\u05d9\u05da, \u05d5\u05de\u05d4 \u05d9\u05e2\u05d6\u05d5\u05e8 \u05dc\u05d9 \u05dc\u05d4\u05ea\u05de\u05d9\u05d3? - Practical Health Psychology","twitter:description":"{:en}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. 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