{"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\/ro\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/","title":{"rendered":"Activitatea fizic\u0103 la v\u00e2rsta adult\u0103 t\u00e2rzie. C\u00e2t este suficient?"},"content":{"rendered":"

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

\u201cLipsa activit\u0103\u021bii fizice distruge condi\u021bia fiin\u021bei umane, \u00een timp ce mi\u0219carea \u0219i exerci\u021biile fizice o \u00eembun\u0103t\u0103\u021besc \u0219i p\u0103streaz\u0103\u201d\u2026 Platon, 400 BC.<\/span><\/p>\n

Este cunoscut factul c\u0103 activitatea fizic\u0103 este bun\u0103 pentru s\u0103n\u0103tate \u0219i starea de bine. Mesajele de s\u0103n\u0103tate sunt adresate \u00eens\u0103 \u00een special copiilor \u0219i tinerilor, mai pu\u021bin persoanelor peste 65 de ani. Cu toate acestea, v\u00e2rsta adult\u0103 t\u00e2rzie este o perioad\u0103 din via\u021b\u0103 c\u00e2nd activitatea fizic\u0103 este foarte important\u0103.\u00a0<\/span><\/p>\n

<\/p>\n

Conform recomand\u0103rilor organiza\u021biei mondiale a s\u0103n\u0103t\u0103\u021bii, oamenii \u00een v\u00e2rst\u0103 de peste 65 de ani ar trebui s\u0103 practice cel pu\u021bin 150 de minute de activitate fizic\u0103 moderat\u0103 sau intense, sau cel pu\u021bin 75 de minute de mi\u0219care de intensitate crescut\u0103, sau o combina\u021bie de mi\u0219care moderat\u0103 \u0219i viguroas\u0103 pe s\u0103pt\u0103m\u00e2n\u0103. De asemenea, este recomandat ca oamenii \u00een v\u00e2rst\u0103 s\u0103 practice exerci\u021bii care \u00eent\u0103resc echilibrul \u0219i previn pericolul de accidente\/c\u0103z\u0103turi de cel pu\u021bin 3 ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i exerci\u021bii de \u00eent\u0103rire a musculaturii de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. \u00cen ciuda acestor recomand\u0103ri, global popula\u021bia este sedentar\u0103, iar v\u00e2rstnici sunt cei mai sedentari.\u00a0<\/span><\/p>\n

Este de re\u021binut faptul c\u0103 \u00een general este mai bine s\u0103 facem ceva dec\u00e2t nimic, chiar dac\u0103 oamenii nu reu\u0219esc s\u0103 ating\u0103 standardele necesare. Activitatea fizic\u0103 include o serie de tipuri de mi\u0219care, de la exerci\u021bii structurate la mersul pe jos, gr\u0103din\u0103rit \u0219i f\u0103cut curat \u00een cas\u0103. Este bine s\u0103 \u00eencepem cu activit\u0103\u021bi minore \u0219i s\u0103 construim de pe aceast\u0103 baz\u0103. Pentru cei care deja practic\u0103 sport cum ar fi alergatul sau ciclismul, \u00eenaintarea \u00een v\u00e2rst\u0103 nu trebuie s\u0103 fie un motiv s\u0103 renun\u021be la aceste activit\u0103\u021bi \u00een limita data de starea de s\u0103n\u0103tate.<\/span><\/p>\n

C\u0103z\u0103turile sunt o problem\u0103 la v\u00e2rsta adult\u0103 t\u00e2rzie, cu una din 3 persoane peste 65 de ani care are un accident anual. C\u0103z\u0103turile au adesea urm\u0103ri grave \u0219i de lung\u0103 durat\u0103 \u0219i pot s\u0103 rezulte \u00een spitalizare sau chiar institu\u021bionalizare. C\u0103z\u0103turile sunt greu de evitat, dar pot s\u0103 fie prevenite cu exerci\u021bii care ajut\u0103 la men\u021binerea echilibrului, cum ar fi mersul pe jos sau mi\u0219c\u0103ri repetate de ridicare de pe scaun.\u00a0<\/span><\/p>\n

V\u00e2rstnicii au de a face cu multe bariere atunci c\u00e2nd vor s\u0103 fie mai activi fizic, acestea pot s\u0103 fie financiare, fizice, sociale, practice. Unii v\u00e2rstnici folosesc mijloace tehnologice pentru a m\u0103sura activitatea fizic\u0103, ceea ce \u00eei motiveaz\u0103 s\u0103 fie mai activi.<\/span><\/p>\n

Unii oameni au nevoie de sprijin pentru a men\u021bine o rutin\u0103 de exerci\u021bii fizice. Coachingul de s\u0103n\u0103tate este o modalitate personalizat\u0103 care include interviul motivational \u0219i solu\u021bii strategice pentru schimbarea comportamentului. O meta analiz\u0103 recent\u0103 despre efectele coaching ului de s\u0103n\u0103tate pentru activitatea fizic\u0103 a persoanelor de peste 60 de ani a demonstrat c\u0103 aceast\u0103 metod\u0103 cre\u0219te activitatea semnificativ.<\/span><\/p>\n

Fixarea scopurilor este o strategie care ajut\u0103 la promovarea exerci\u021biilor fizice. Scopurile ajut\u0103 oamenii s\u0103 fie motiva\u021bi s\u0103 investeasc\u0103 timp \u0219i energie pentru schimbarea dorit\u0103. Pentru a cre\u0219te eficien\u021ba scopurile trebuie s\u0103 fie personalizate \u0219i s\u0103 \u00eentruneasc\u0103 criteriile SMART: specific, m\u0103surabil, fezabil, relevant, realizabil.\u00a0<\/span><\/p>\n

Beneficiile sociale ale activit\u0103\u021bii fizice sunt importante. Exist\u0103 multe op\u021biuni pentru cei care prefer sporturile de grup. Unele prim\u0103rii organizeaz\u0103 grupuri de drume\u021bii, sau pentru cei care vor o provocare, Parkrun este o variant gratuit\u0103 de a alerga 5 km sau de a merge pe jos, care se organizeaz\u0103 \u00een 1700 de loca\u021bii pe glob.\u00a0<\/span><\/p>\n

Mesajele pentru activitatea fizic\u0103 sunt simple la orice v\u00e2rst\u0103- trebuie s\u0103 fii c\u00e2t de active po\u021bi, de c\u00e2te ori po\u021bi. S\u0103 faci ceva este mai bine dec\u00e2t s\u0103 nu faci nimic \u0219i fiecare pas conteaz\u0103 pentru s\u0103n\u0103tate!<\/span><\/p>\n

Recomand\u0103ri practice<\/span><\/i><\/p>\n

    \n
  1. integra\u021bi activitatea fizic\u0103 \u00een orice plan de preven\u021bie sau de tratament pentru a cre\u0219te \u0219ansele de s\u0103n\u0103tate \u0219i stare de bine.\u00a0<\/span><\/li>\n
  2. ajuta\u021bi pacien\u021bii s\u0103 vad\u0103 mi\u0219carea ca o oportunitate de s\u0103n\u0103tate nu o inconvenien\u021b\u0103 de exemplu sugera\u021bi s\u0103 mearg\u0103 pe sc\u0103ri nu cu liftul sau s\u0103 mearg\u0103 pe jos c\u00e2nd este posibil.<\/span><\/li>\n
  3. v\u00e2rstnici care nu sunt obi\u0219nui\u021bi cu activitatea fizic\u0103 trebuie s\u0103 \u00eenceap\u0103 cu activit\u0103\u021bi mici \u0219i care le fac pl\u0103cere pentru ca apoi s\u0103 creasc\u0103 \u00een durat\u0103 \u0219i intensitate cu trecerea timpului.\u00a0<\/span><\/li>\n
  4. exerci\u021biile care sunt efectuate \u00een picioare care sunt dificile penu men\u021binerea echilibrului sunt cele mai eficiente pentru reducerea riscului de c\u0103z\u0103turi.<\/span><\/li>\n
  5. recomanda\u021bi fixarea de scopuri, monitorizarea activit\u0103\u021bii \u0219i coaching ul de s\u0103n\u0103tate pentru a ajuta v\u00e2rstnicii s\u0103 creasc\u0103 sau men\u021bin\u0103 nivelul de activitate fizic\u0103.\u00a0<\/span><\/li>\n<\/ol>\n

    Translated by Dr Irina Catrinel Cr\u0103ciun<\/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":"ro","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\/ro\/wp-json\/wp\/v2\/posts\/1433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/comments?post=1433"}],"version-history":[{"count":35,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1433\/revisions"}],"predecessor-version":[{"id":4605,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/posts\/1433\/revisions\/4605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/media\/1464"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/media?parent=1433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/categories?post=1433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/ro\/wp-json\/wp\/v2\/tags?post=1433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}