{"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\/lv\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/","title":{"rendered":"Gados vec\u0101ku cilv\u0113ku fizisk\u0101 aktivit\u0101te: k\u0101dai tai j\u0101b\u016bt?"},"content":{"rendered":"

Anna T\u012bdemane (Anne Tiedemann), Sidnejas Universit\u0101te, Austr\u0101lija<\/strong><\/p>\n

“Mazkust\u012bgums saboj\u0101 jebkura cilv\u0113ka vesel\u012bbu, bet kust\u012bba un metodiskas fizisk\u0101s aktivit\u0101tes to saglab\u0101 un uzlabo.” Platons, 400 gadu p.m.\u0113.<\/span><\/p>\n

Jau sen zin\u0101ms, ka regul\u0101ras fizisk\u0101s aktivit\u0101tes ir svar\u012bgas vesel\u012bbai un labkl\u0101j\u012bbai. Ta\u010du vesel\u012bbas veicin\u0101\u0161anas pas\u0101kumi bie\u017ei ir v\u0113rsti uz b\u0113rniem un jaunie\u0161iem, maz\u0101k uzman\u012bbas piev\u0113r\u0161ot fizisko aktivit\u0101\u0161u noz\u012bm\u012bgumam vecumposm\u0101, kas s\u0101kas no 65 gadiem. Tom\u0113r tie\u0161i \u0161aj\u0101 vecum\u0101 \u012bpa\u0161i svar\u012bgi ir velt\u012bt laiku kust\u012bb\u0101m katru dienu.<\/span><\/p>\n

<\/p>\n

PVO visp\u0101r\u0113jos ieteikumos par fizisko aktivit\u0101ti vesel\u012bbai<\/span><\/a> teikts, ka cilv\u0113kiem, kuri vec\u0101ki par 65 gadiem b\u016btu j\u0101velta vismaz 150 min\u016btes vid\u0113ji intens\u012bv\u0101m fizisk\u0101m aktivit\u0101t\u0113m vai vismaz 75 min\u016btes intens\u012bv\u0101m fizisk\u0101m aktivit\u0101t\u0113m, vai tam l\u012bdzv\u0113rt\u012bga apjoma vid\u0113ji intens\u012bvu un intens\u012bvu fizisko aktivit\u0101\u0161u kombin\u0101cijai ned\u0113\u013c\u0101. PVO vec\u0101kiem cilv\u0113kiem iesaka vismaz tr\u012bs reizes ned\u0113\u013c\u0101 velt\u012bt laiku t\u0101d\u0101m aktivit\u0101t\u0113m, kas uzlabo l\u012bdzsvaru un l\u012bdz ar to pasarg\u0101 no kritieniem, k\u0101 ar\u012b vismaz divas reizes ned\u0113\u013c\u0101 velt\u012bt laiku aktivit\u0101t\u0113m, kas veicina musku\u013cu nostiprin\u0101\u0161anos. Neskatoties uz skaidriem ieteikumiem par fizisk\u0101s aktivit\u0101tes apjomu, kas veicina vesel\u012bbu, aptuveni viena tre\u0161da\u013ca pasaules iedz\u012bvot\u0101ju ir fiziski neakt\u012bvi, un gados <\/span>vec\u0101ki cilv\u0113ki<\/span><\/a> ir visneakt\u012bv\u0101kie.\u00a0<\/span><\/p>\n

Ir svar\u012bgi atz\u012bm\u0113t, ka pat neliela fizisk\u0101 aktivit\u0101te ir lab\u0101ka nek\u0101 nek\u0101da, ja cilv\u0113ki k\u0101du iemeslu d\u0113\u013c nevar velt\u012bt ieteikto laiku fiziskaj\u0101m aktivit\u0101t\u0113m piln\u0101 apm\u0113r\u0101. Fizisk\u0101s aktivit\u0101tes ietver da\u017e\u0101du aktivit\u0101\u0161u veidus \u2013 t\u0101s var b\u016bt gan struktur\u0113tas nodarb\u012bbas sporta z\u0101l\u0113, gan noteikti p\u0101rvieto\u0161an\u0101s pa\u0146\u0113mieni, gan d\u0101rzkop\u012bba un m\u0101jas uzkop\u0161ana. Fizisk\u0101s aktivit\u0101tes ieteicams uzs\u0101kt ar kaut ko nelielu, pak\u0101peniski palielinot kust\u012bbu intensit\u0101ti un apjomu. \u013boti svar\u012bgi ir izv\u0113l\u0113ties pat\u012bkamu nodarb\u012bbu veidu. Tiem, kuri jau piedal\u0101s akt\u012bv\u0101kos pas\u0101kumos, piem\u0113ram, skrie\u0161an\u0101, air\u0113\u0161an\u0101 vai rite\u0146brauk\u0161an\u0101, noveco\u0161ana nav iemesls, lai to p\u0101rtrauktu, ja vien vesel\u012bba at\u013cauj turpin\u0101t.\u00a0<\/span><\/p>\n

Izplat\u012bta probl\u0113ma vec\u0101ka gadag\u0101juma cilv\u0113kiem ir kritieni \u2013 p\u0113c 65 gadu vecuma no kritieniem cie\u0161 katrs tre\u0161ais. Kritieni m\u0113dz atst\u0101t ilgsto\u0161as un posto\u0161as sekas uz vec\u0101ku cilv\u0113ku vesel\u012bbu, nelabv\u0113l\u012bgi ietekm\u0113jot seniora un vi\u0146a \u0123imenes dz\u012bvi, un m\u0113dz b\u016bt, ka tie pat izraisa nepiecie\u0161am\u012bbu ievietot cilv\u0113ku veco \u013cau\u017eu apr\u016bpes iest\u0101d\u0113. Kritieni nav neizb\u0113gami, un tos var nov\u0113rst ar regul\u0101riem <\/span>vingrojumiem, kas uzlabo l\u012bdzsvaru<\/span><\/a> \u2013 piem\u0113ram, ar tand\u0113ma staig\u0101\u0161anas (“tandem walking”) metodi vai vingrojumiem, kuros kombin\u0113ta pareiza piecel\u0161an\u0101s un aps\u0113\u0161an\u0101s.<\/span><\/p>\n

Vec\u0101ka gadag\u0101juma cilv\u0113ki var saskarties ar noteiktiem \u0161\u0137\u0113r\u0161\u013ciem, kas kav\u0113 fizisk\u0101s aktivit\u0101tes \u2013 tie var b\u016bt finansi\u0101li, fiziski, soci\u0101li vai praktiskas dabas \u0161\u0137\u0113r\u0161\u013ci. <\/span>Da\u013cai vec\u0101ku cilv\u0113ku<\/span><\/a> pal\u012bdz elektroniskie s\u012bkr\u012bki, kas veic fizisko aktivit\u0101\u0161u uzskaiti, atg\u0101dina par t\u0101m, un motiv\u0113 b\u016bt akt\u012bv\u0101kiem.\u00a0<\/span><\/p>\n

Da\u013cai cilv\u0113ku nepiecie\u0161ams \u012bpa\u0161s atbalsts, lai turpin\u0101tu ies\u0101kto un sasniegtu izvirz\u012btos fizisk\u0101s aktivit\u0101tes m\u0113r\u0137us. Vesel\u012bbas izgl\u012bt\u012bbas treneri izmanto metodes, kas ir v\u0113rstas uz pacientu, un uzved\u012bbas mai\u0146as veicin\u0101\u0161anas strat\u0113\u0123ij\u0101 parasti ietver motiv\u0113jo\u0161o interviju un t\u0101du m\u0113r\u0137u izvirz\u012b\u0161anu, kas \u013cauj risin\u0101t konkr\u0113tu vesel\u012bbas probl\u0113mu. Nesen veikts <\/span>sistem\u0101tisks p\u0101rskats<\/span><\/a> par vesel\u012bbas izgl\u012bt\u012bbas treni\u0146u ietekmi uz 60 gadu vecumu sasniegu\u0161o cilv\u0113ku fizisko aktivit\u0101ti apliecina, ka \u0161\u0101da pieeja b\u016btiski uzlabo fizisk\u0101s aktivit\u0101tes r\u0101d\u012bt\u0101jus.<\/span><\/p>\n

M\u0113r\u0137u noteik\u0161ana<\/span><\/a> ir v\u0113l viena strat\u0113\u0123ija, kas veicina fizisk\u0101s aktivit\u0101tes uzved\u012bbas izmai\u0146as. M\u0113r\u0137u nosprau\u0161ana cilv\u0113kos izraisa neatliekam\u012bbas un motiv\u0101cijas izj\u016btu, kas pal\u012bdz vi\u0146iem ieguld\u012bt laiku un ener\u0123iju, lai pan\u0101ktu v\u0113lam\u0101s izmai\u0146as. Lai maksim\u0101li palielin\u0101tu efektivit\u0101ti, m\u0113r\u0137iem j\u0101b\u016bt <\/span>v\u0113rstiem uz pa\u0161u<\/span><\/a> indiv\u012bdu un j\u0101atbilst “<\/span>S.M.A.R.T<\/span><\/a>” krit\u0113rijiem: proti, tiem j\u0101b\u016bt konkr\u0113tiem, izm\u0113r\u0101miem, sasniedzamiem, atbilst\u012bgiem situ\u0101cijai un ierobe\u017eotiem laik\u0101.<\/span><\/p>\n

Gados vec\u0101kiem cilv\u0113kiem m\u0113dz b\u016bt svar\u012bgi\u00a0 fizisko aktivit\u0101\u0161u soci\u0101lie aspekti. Cilv\u0113kiem, kuri labpr\u0101t\u0101k nodarbojas ar fiziskaj\u0101m aktivit\u0101t\u0113m kop\u0101 ar citiem, ir pieejamas da\u017e\u0101das grupu nodarb\u012bbas. Daudzas pa\u0161vald\u012bbas organiz\u0113 bezmaksas pastaigu vai vingro\u0161anas grupas \u2013 tas ir veids, k\u0101 uztur\u0113t aktivit\u0101ti izklaid\u0113jo\u0161\u0101 un draudz\u012bg\u0101 veid\u0101. Tiem, kas v\u0113las sacensties, daudzviet pasaul\u0113 pieejami iniciat\u012bvas “<\/span>Parkrun<\/span><\/a>” organiz\u0113tie bezmaksas pas\u0101kumi \u2013 ikned\u0113\u013cas skr\u0113jieni vai g\u0101jieni 5 km garum\u0101. Tie\u00a0 pa\u0161laik ir pieejami vair\u0101k nek\u0101 1700 viet\u0101s vis\u0101 pasaul\u0113.<\/span><\/p>\n

Attiec\u012bb\u0101 uz fizisko aktivit\u0101ti jebkur\u0101 vecum\u0101 piem\u0113rots ir \u0161\u0101ds vienk\u0101r\u0161s ieteikums: esiet tik akt\u012bvi, cik vien iesp\u0113jams; tik daudzos veidos, cik vien iesp\u0113jams; tik bie\u017ei, cik vien iesp\u0113jams. Kaut ko dar\u012bt noteikti ir lab\u0101k nek\u0101 nedar\u012bt piln\u012bgi neko, un katrs aktivit\u0101tes mazumi\u0146\u0161 n\u0101k par labu vesel\u012bbai.<\/span><\/p>\n

Praktiski ieteikumi<\/span><\/i><\/p>\n

    \n
  1. Lai palielin\u0101tu pacientu vesel\u012bbu un labkl\u0101j\u012bbu, ietveriet fizisk\u0101s aktivit\u0101tes visos profilakses un \u0101rst\u0113\u0161anas pl\u0101nos.<\/span><\/li>\n
  2. Pal\u012bdziet pacientiem uztvert fizisk\u0101s aktivit\u0101tes k\u0101 iesp\u0113ju uzlabot vesel\u012bbu, nevis k\u0101 ne\u0113rt\u012bbu rad\u012bt\u0101jas, un mudiniet, piem\u0113ram, k\u0101pt pa k\u0101pn\u0113m, nevis braukt ar liftu, vai ierosiniet doties uz veikalu k\u0101j\u0101m, nevis ar auto.<\/span><\/li>\n
  3. Mudiniet, lai vec\u0101ki pacienti, kuri nesen piev\u0113rsu\u0161ies fiziskaj\u0101m aktivit\u0101t\u0113m, izv\u0113las t\u0101du kust\u012bbu veidu, kas vi\u0146iem pat\u012bk vislab\u0101k, ies\u0101k ar nelielu fizisko slodzi, un tad to palielina pak\u0101peniski, laika gait\u0101.<\/span><\/li>\n
  4. T\u0101di <\/span>vingrojumi<\/span><\/a>, kas j\u0101izpilda st\u0101vus un ir dom\u0101ti l\u012bdzsvara uzlabo\u0161anai, ir visefekt\u012bv\u0101kie, lai mazin\u0101tu kritienu risku vecum\u0101.<\/span><\/li>\n
  5. Iesakiet <\/span>m\u0113r\u0137u noteik\u0161anu<\/span><\/a>, aktivit\u0101\u0161u uzskaiti un atbilsto\u0161a trenera atbalstu k\u0101 metodes, kas vec\u0101kiem cilv\u0113kiem var pal\u012bdz\u0113t palielin\u0101t un uztur\u0113t fizisk\u0101s aktivit\u0101tes.<\/span><\/li>\n<\/ol>\n

    Tulkoju\u0161as And\u017eela Ber\u0137e un Krist\u012bne M\u0101rtinsone<\/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":"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":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\/lv\/wp-json\/wp\/v2\/posts\/1433","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=1433"}],"version-history":[{"count":35,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1433\/revisions"}],"predecessor-version":[{"id":4605,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1433\/revisions\/4605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/1464"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=1433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=1433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=1433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}