{"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\/lv\/2019\/01\/motivation-and-the-first-steps-toward-physical-activity\/","title":{"rendered":"Motiv\u0101cija un pirmie so\u013ci fizisk\u0101s aktivit\u0101tes virzien\u0101"},"content":{"rendered":"<h3><strong>K\u012bgans Nitls (Keegan Knittle), Helsinku Universit\u0101te, Somija <\/strong><\/h3>\n<p>Tipisks gad\u012bjums prim\u0101raj\u0101 vesel\u012bbas apr\u016bp\u0113: cilv\u0113ks, kas nep\u0101rprotami var\u0113tu g\u016bt labumu no fizisk\u0101s aktivit\u0101tes, non\u0101k kl\u012bnik\u0101. M\u0113s apsprie\u017eam vi\u0146a fizisko (ne)aktivit\u0101ti, un cilv\u0113ks vienk\u0101r\u0161i pasaka, ka vi\u0146am nav motiv\u0101cijas main\u012bties. Ko dar\u012bt kl\u012bnicistam? K\u0101 m\u0113s varam motiv\u0113t \u0161o cilv\u0113ku vismaz apsv\u0113rt iesp\u0113ju main\u012bt savu uzved\u012bbu? Vai \u2013 kas b\u016btu v\u0113l lab\u0101k \u2013 pal\u012bdz\u0113t vi\u0146am non\u0101kt pie labiem nodomiem attiec\u012bb\u0101 uz fizisko aktivit\u0101ti?<\/p>\n<p><!--more--><\/p>\n<p>Konsult\u0113jot nemotiv\u0113tus indiv\u012bdus, \u0101rsti parasti s\u0101k sniegt inform\u0101ciju par fizisk\u0101s aktivit\u0101tes priek\u0161roc\u012bb\u0101m. Vi\u0146i var ieteikt cilv\u0113kam k\u013c\u016bt akt\u012bv\u0101kam, bet, to darot, vi\u0146i m\u0113dz aizmirst, ka j\u0101\u0146em v\u0113r\u0101 katra cilv\u0113ka individu\u0101lie priek\u0161stati par piem\u0113rot\u0101ko fizisk\u0101s aktivit\u0101tes formu. Lai ar\u012b \u0161\u012b inform\u0101cija un padomi tiek sniegti ar vislab\u0101kajiem nodomiem, visticam\u0101k, tie nerad\u012bs re\u0101las p\u0101rmai\u0146as. Paties\u012bb\u0101, ja 26 neakt\u012bvi cilv\u0113ki sa\u0146em konsult\u0101cijas par fizisk\u0101s aktivit\u0101tes jaut\u0101jumiem, iesp\u0113jams, ka tikai viens no vi\u0146iem pamaz\u0101m sasniegs ieteicamo fizisk\u0101s aktivit\u0101tes l\u012bmeni.<\/p>\n<p>Da\u013ca kl\u012bnicistu iet v\u0113l t\u0101l\u0101k un uzst\u0101j\u012bgi mudina cilv\u0113kus main\u012bties, sakot: \u201ejums ir noteikti kaut kas j\u0101maina\u201d vai \u201ejums ir j\u0101k\u013c\u016bst akt\u012bv\u0101kam.\u201d \u0160\u0101da pieeja fizisk\u0101s aktivit\u0101tes veicin\u0101\u0161anai faktiski var rad\u012bt pret\u0113ju efektu un tikai palielin\u0101t indiv\u012bda pretest\u012bbu p\u0101rmai\u0146\u0101m. Ekstrem\u0101los gad\u012bjumos \u0101rsts, cerot pan\u0101kt p\u0101rmai\u0146as, var pat m\u0113\u0123in\u0101t iebied\u0113t personu, uzskaitot negat\u012bv\u0101s sekas vesel\u012bbai, ja cilv\u0113ks nemain\u012bs uzved\u012bbu. Centieni ar iebied\u0113\u0161anu pan\u0101kt, lai cilv\u0113ks maina uzved\u012bbu, parasti ir neefekt\u012bvi, ja indiv\u012bds nesaskata iesp\u0113ju main\u012bt savu uzved\u012bbu. T\u0101p\u0113c paliek atv\u0113rts jaut\u0101jums: k\u0101 vislab\u0101k motiv\u0113t cilv\u0113kus palielin\u0101t fizisko aktivit\u0101ti?<\/p>\n<ol start=\"2018\">\n<li>gad\u0101 m\u016bsu grupa public\u0113ja liela apjoma metaanal\u012bzi, kas m\u0113\u0123in\u0101ja atbild\u0113t uz \u0161o jaut\u0101jumu. Vispirms m\u0113s apskat\u012bj\u0101m vair\u0101k nek\u0101 100 da\u017e\u0101das fizisk\u0101s aktivit\u0101tes veicin\u0101\u0161anas intervences un identific\u0113j\u0101m taj\u0101s iek\u013caut\u0101s uzved\u012bbas p\u0101rmai\u0146u metodes. Tad m\u0113s cent\u0101mies noskaidrot, kuras uzved\u012bbas p\u0101rmai\u0146u metodes tika izrais\u012bju\u0161as fizisk\u0101s aktivit\u0101tes motiv\u0101cijas pieaugumu. Rezult\u0101ti atkl\u0101ja divas galven\u0101s uzved\u012bbas p\u0101rmai\u0146u meto\u017eu grupas, kas veicina motiv\u0101cijas pieaugumu.<\/li>\n<\/ol>\n<p>Pirm\u0101 grupa ietver pa\u0161regul\u0101cijas metodes. M\u016bsu anal\u012bze \u013c\u0101va secin\u0101t, ka visi pa\u0161regul\u0101cijas pa\u0146\u0113mieni (t.i., fizisk\u0101s aktivit\u0101tes l\u012bme\u0146a pa\u0161uzraudz\u012bba, atgriezenisk\u0101s saites ieg\u016b\u0161ana par sniegumu, fizisk\u0101s aktivit\u0101tes m\u0113r\u0137u noteik\u0161ana, r\u012bc\u012bbas pl\u0101nu izstr\u0101de un probl\u0113mu risin\u0101\u0161anas strat\u0113\u0123iju izmanto\u0161ana fizisko aktivit\u0101\u0161u \u0161\u0137\u0113r\u0161\u013cu p\u0101rvar\u0113\u0161anai) ietekm\u0113 motiv\u0101ciju. Turkl\u0101t intervences, kas izmanto pa\u0161uzraudz\u012bbu kop\u0101 ar vismaz vienu citu pa\u0161regul\u0101cijas tehniku, paaugstina motiv\u0101ciju vair\u0101k nek\u0101 citas intervences. Jau iepriek\u0161\u0113jie p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka pa\u0161regul\u0113\u0161anas pa\u0146\u0113mieni ir \u013coti svar\u012bgi, ja vajag main\u012bt uzved\u012bbu (piem\u0113ram, attiec\u012bb\u0101 uz fiziskaj\u0101m aktivit\u0101t\u0113m, uzturu, sm\u0113\u0137\u0113\u0161anu), un m\u016bsu p\u0113t\u012bjums par\u0101d\u012bja, ka tie ir \u013coti svar\u012bgi ar\u012b motiv\u0101cijas paaugstin\u0101\u0161anai. T\u0101p\u0113c, aicinot cilv\u0113kus izm\u0113\u0123in\u0101t da\u017e\u0101dus pa\u0161regul\u0101cijas pa\u0146\u0113mienus, m\u0113s varam pal\u012bdz\u0113t vi\u0146iem k\u013c\u016bt akt\u012bv\u0101kiem un motiv\u0113t\u0101kiem.<\/p>\n<p>Otr\u0101 grupa ietver uzved\u012bbas p\u0101rmai\u0146us pa\u0146\u0113mienus, kas saist\u012bti ar piedal\u012b\u0161anos vingro\u0161anas nodarb\u012bb\u0101s, kur\u0101s tiek sniegti nor\u0101d\u012bjumi par fiziskaj\u0101m aktivit\u0101t\u0113m, notiek to demonstr\u0113\u0161ana, un tiek pied\u0101v\u0101ta iesp\u0113ja praktiz\u0113t jaunus fizisk\u0101s aktivit\u0101tes veidus. Intervences, kur\u0101s izmantota \u0161\u012b meto\u017eu kopa, un intervences, kas tiek sniegtas individu\u0101li vai grup\u0101, veicina fizisk\u0101s aktivit\u0101tes motiv\u0101cijas pieaugumu. Tas var\u0113tu b\u016bt saist\u012bts ar soci\u0101lo atbalstu, ko sniedz treneri, vai ar soci\u0101l\u0101s sal\u012bdzin\u0101\u0161anas iesp\u0113j\u0101m (un priekpilnu nodarb\u012bbu), ko sniedz citi nodarb\u012bbas dal\u012bbnieki. Lai ar\u012b neakt\u012bvam indiv\u012bdam do\u0161an\u0101s uz vingro\u0161anas nodarb\u012bbu var \u0161\u0137ist bied\u0113jo\u0161a, ir augsta iesp\u0113jam\u012bba, ka non\u0101k\u0161ana nodarb\u012bb\u0101 paaugstin\u0101s vi\u0146a motiv\u0101ciju b\u016bt akt\u012bvam.<\/p>\n<p>Visbeidzot, nav 100\u00a0% veiksm\u012bgu veidu, k\u0101 motiv\u0113t k\u0101du k\u013c\u016bt fiziski akt\u012bvam, bet m\u016bsu p\u0113t\u012bjumi liecina, ka pa\u0161regul\u0101cijas veicin\u0101\u0161ana un mudin\u0101\u0161ana piedal\u012bties vingro\u0161anas nodarb\u012bb\u0101s var b\u016bt labs starta gr\u016bdiens. Kad n\u0101kamaj\u0101 reiz\u0113 sastapsities ar klientu vai pacientu, kur\u0161 var\u0113tu g\u016bt labumu no liel\u0101kas izkust\u0113\u0161an\u0101s, izm\u0113\u0123iniet da\u017eus t\u0101l\u0101k min\u0113tos praktiskos padomus. Tie var neb\u016bt piem\u0113roti visiem indiv\u012bdiem, bet tie sniegs jums idejas, k\u0101dus instrumentus varat izmantot, cen\u0161oties k\u0101du motiv\u0113t. Veiksmi motiv\u0113\u0161an\u0101!<\/p>\n<p>Praktiski ieteikumi<\/p>\n<ol>\n<li><strong>Uzraudz\u012bba.<\/strong> Aiciniet, lai cilv\u0113ki seko savam fizisk\u0101s aktivit\u0101tes l\u012bmenim, izmantojot lietotnes, sporta aproces vai pap\u012bra dienasgr\u0101matas. Pied\u0101v\u0101jiet vi\u0146iem bukletus, kur\u0101 min\u0113tas pa\u0161uzraudz\u012bbas iesp\u0113jas, ko j\u016bs uzskat\u0101t par ieteicam\u0101m.<\/li>\n<li><strong>P\u0101rskats.<\/strong> Aiciniet cilv\u0113ku p\u0101rskat\u012bt pa\u0161uzraudz\u012bb\u0101 ieg\u016bto inform\u0101ciju, lai noskaidrotu, vai aktivit\u0101te ir bijusi t\u0101da, k\u0101 dom\u0101ts, un lai identific\u0113tu laiku, kad fizisk\u0101s aktivit\u0101tes vislab\u0101k atbilst vi\u0146u dienas gaitai.<\/li>\n<li><strong>M\u0113r\u0137u noteik\u0161ana un pl\u0101nu izveido\u0161ana.<\/strong> Aiciniet cilv\u0113kus izvirz\u012bt t\u0101dus aktivit\u0101tes m\u0113r\u0137us, kas b\u016btu re\u0101listiski, \u0146emot v\u0113r\u0101 secin\u0101jumus no pa\u0161reiz\u0113j\u0101s situ\u0101cijas (no iepriek\u0161 min\u0113t\u0101 1. un 2. punkta), un sagatavot pl\u0101nus attiec\u012bb\u0101 uz to, kad, kur un k\u0101 vi\u0146i tos sasniegs.<\/li>\n<li><strong>Dar\u012b\u0161ana. Vienk\u0101r\u0161i dar\u012b\u0161ana!<\/strong> Pied\u0101v\u0101jiet cilv\u0113kiem sarakstu ar da\u017e\u0101d\u0101m fizisk\u0101s aktivit\u0101tes nodarb\u012bb\u0101m, tuv\u0113j\u0101m pieaugu\u0161o sporta l\u012bg\u0101m vai parkiem, k\u0101 ar\u012b pal\u012bdziet vi\u0146iem izv\u0113l\u0113ties katram interesant\u0101k\u0101s aktivit\u0101tes. Skaidri paudiet, ka saprotat \u2013 uzs\u0101k\u0161ana ir \u013coti gr\u016bta, tom\u0113r uzs\u0101kta aktivit\u0101te var pal\u012bdz\u0113t justies arvien motiv\u0113t\u0101kiem.<\/li>\n<li><strong>Uzsvars uz motiv\u0101ciju.<\/strong> Past\u0101stiet cilv\u0113kiem, ka tas ir norm\u0101li, ka reiz\u0113m motiv\u0101cijas pietr\u016bkst, ta\u010du p\u0113t\u012bjumu dati liecina: min\u0113t\u0101s strat\u0113\u0123ijas var pal\u012bdz\u0113t k\u013c\u016bt arvien akt\u012bv\u0101kiem un vienlaikus veicin\u0101t motiv\u0101ciju.<\/li>\n<\/ol>\n<p><strong><em>Tulkoju\u0161as And\u017eela Ber\u0137e un Krist\u012bne M\u0101rtinsone<\/em><\/strong><\/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":"lv","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\/lv\/wp-json\/wp\/v2\/posts\/1197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/comments?post=1197"}],"version-history":[{"count":21,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1197\/revisions"}],"predecessor-version":[{"id":4614,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1197\/revisions\/4614"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/1216"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=1197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=1197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=1197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}