{"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\/sk\/2019\/01\/motivation-and-the-first-steps-toward-physical-activity\/","title":{"rendered":"Motiv\u00e1cia a prv\u00e9 kroky k fyzickej aktivite"},"content":{"rendered":"

Keegan Knittle, University of Helsinki, F\u00ednsko<\/strong><\/h3>\n

Tu je zn\u00e1my pr\u00edbeh zo zariadenia prim\u00e1rnej starostlivosti: \u010dlovek, ktor\u00fd by jednozna\u010dne profitoval z fyzickej aktivity, pr\u00edde na kliniku. Diskutujeme o jeho fyzickej (ne)aktivite, a nakoniec, hovor\u00ed, \u017ee jednoducho nie je motivovan\u00fd k zmene. \u010co sa d\u00e1 robi\u0165? Ako m\u00f4\u017eeme motivova\u0165 niekoho tak\u00e9ho, aby aspo\u0148 zv\u00e1\u017eil zmenu svojho spr\u00e1vania k lep\u0161iemu? Alebo e\u0161te lep\u0161ie, ako mu m\u00f4\u017eeme pom\u00f4c\u0165 vytvori\u0165 ten spr\u00e1vny \u00famysel k tomu, aby bol akt\u00edvny?<\/p>\n

<\/p>\n

Pri konzult\u00e1ci\u00e1ch s “nemotivovan\u00fdmi” jednotlivcami lek\u00e1ri \u010dasto za\u010d\u00ednaj\u00fa t\u00fdm, \u017ee pon\u00fakaj\u00fa inform\u00e1cie o v\u00fdhod\u00e1ch fyzickej aktivity. Pr\u00edpadne im m\u00f4\u017eu im tie\u017e poradi\u0165, aby sa stali akt\u00edvnej\u0161\u00edmi, ale hroz\u00ed, \u017ee pri tom zabudn\u00fa zoh\u013eadni\u0165 individu\u00e1lne preferencie dan\u00e9ho \u010dloveka pre cvi\u010denie. Zatia\u013e \u010do tieto informa\u010dn\u00e9 a poradensk\u00e9 snahy s\u00fa roben\u00e9 s dobr\u00fdm \u00famyslom, pravdepodobne nedosiahnu \u017eiadne skuto\u010dn\u00e9 zmeny. V skuto\u010dnosti, ak 26 neakt\u00edvnych \u013eud\u00ed dostane poradenstvo o fyzickej aktivite, je pravdepodobn\u00e9, \u017ee iba jeden z nich n\u00e1sledne dosiahne odpor\u00fa\u010dan\u00e9 \u00farovne telesnej aktivity.<\/p>\n

Ostatn\u00ed klinick\u00ed lek\u00e1ri id\u00fa v r\u00e1mci poradenstva e\u0161te \u010falej a n\u00fatia \u013eud\u00ed, aby sa zmenili t\u00fdm, \u017ee hovoria veci ako “mus\u00edte sa zmeni\u0165” alebo “mus\u00edte sa sta\u0165 akt\u00edvnej\u0161\u00ed TERAZ.” Tieto silnej\u0161ie pr\u00edstupy k podpore fyzickej aktivity m\u00f4\u017eu vyp\u00e1li\u0165 ve\u013emi zle a v kone\u010dnom d\u00f4sledku e\u0161te zv\u00fd\u0161i\u0165 odolnos\u0165 \u010dloveka vo\u010di zmen\u00e1m. V extr\u00e9mnych pr\u00edpadoch sa lek\u00e1r m\u00f4\u017ee dokonca pok\u00fasi\u0165 vystra\u0161i\u0165 \u010dloveka, pri\u010dom uvedie nepriazniv\u00e9 zdravotn\u00e9 d\u00f4sledky ak sa ni\u010d nezmen\u00ed. \u00dasilie vystra\u0161i\u0165 \u013eud\u00ed ako prostriedok k zmene je zvy\u010dajne ne\u00fa\u010dinn\u00e9, pokia\u013e sa \u010dlovek nedok\u00e1\u017ee s\u00e1m zmeni\u0165. Tak\u017ee ot\u00e1zka zost\u00e1va: Ak\u00fd je najlep\u0161\u00ed sp\u00f4sob, ako motivova\u0165 \u013eud\u00ed k zv\u00fd\u0161eniu fyzickej aktivity?<\/p>\n

V roku 2018 na\u0161a v\u00fdskumn\u00e1 skupina uverejnila rozsiahlu metaanal\u00fdzu, ktor\u00e1 sa pok\u00fasila odpoveda\u0165 na t\u00fato ot\u00e1zku. Najsk\u00f4r sme sa zamerali na viac ako 100 r\u00f4znych intervenci\u00ed na podporu telesnej aktivity a identifikovali techniky zmeny spr\u00e1vania, ktor\u00e9 v nich boli obsiahnut\u00e9. Potom sme sa pok\u00fasili zisti\u0165, ktor\u00e9 techniky zmeny spr\u00e1vania viedli k zv\u00fd\u0161eniu motiv\u00e1cie pre fyzick\u00fa aktivitu. V\u00fdsledky uk\u00e1zali dve hlavn\u00e9 skupiny techn\u00edk zmeny spr\u00e1vania, ktor\u00e9 zrejme zvy\u0161uj\u00fa motiv\u00e1ciu.<\/p>\n

Prv\u00e1 skupina pozost\u00e1vala zo samoregula\u010dn\u00fdch techn\u00edk. V na\u0161ich anal\u00fdzach mali v\u0161etky samoregula\u010dn\u00e9 techniky (tj samo-monitorovanie \u00farovn\u00ed telesnej aktivity, z\u00edskavanie sp\u00e4tnej v\u00e4zby o v\u00fdkonnosti, stanovenie cie\u013eov fyzickej aktivity, vytv\u00e1ranie ak\u010dn\u00fdch pl\u00e1nov a pou\u017e\u00edvanie strat\u00e9gi\u00ed rie\u0161enia probl\u00e9mov na prekonanie prek\u00e1\u017eok fyzickej aktivity) vplyv na motiv\u00e1ciu. Okrem toho intervencie, ktor\u00e9 vyu\u017e\u00edvali vlastn\u00e9 monitorovanie spolu s aspo\u0148 jednou \u010fal\u0161ou samoregula\u010dnou technikou, zv\u00fd\u0161ili motiv\u00e1ciu viac ako in\u00e9 z\u00e1sahy. Predch\u00e1dzaj\u00face \u0161t\u00fadie uk\u00e1zali, \u017ee samoregula\u010dn\u00e9 techniky s\u00fa ve\u013emi d\u00f4le\u017eit\u00e9 pri meniacom sa spr\u00e1van\u00ed (napr. fyzick\u00e1 aktivita, zmena stravovania, faj\u010denie) a na\u0161a \u0161t\u00fadia uk\u00e1zala, \u017ee s\u00fa ve\u013emi d\u00f4le\u017eit\u00e9 aj pri zvy\u0161ovan\u00ed motiv\u00e1cie. Z tohto d\u00f4vodu by \u013eu\u010fom mohlo pom\u00f4c\u0165 vysk\u00fa\u0161a\u0165 si niektor\u00e9 samoregula\u010dn\u00e9 techniky, aby sa stali akt\u00edvnej\u0161\u00edmi a c\u00edtili sa viac motivovan\u00ed.<\/p>\n

Druh\u00e1 skupina pozost\u00e1vala z techn\u00edk zmeny spr\u00e1vania s\u00favisiacich s \u00fa\u010das\u0165ou na spolo\u010dnom skupinovom cvi\u010den\u00ed, vr\u00e1tane in\u0161trukci\u00ed o tom, ako vykon\u00e1va\u0165 fyzick\u00fa aktivitu, demon\u0161tr\u00e1cie a pr\u00edle\u017eitosti na precvi\u010dovanie nov\u00fdch druhov telesnej aktivity. Intervencie, ktor\u00e9 vyu\u017e\u00edvali tento s\u00fabor techn\u00edk a intervencie, ktor\u00e9 boli poskytnut\u00e9 osobne alebo skupin\u00e1m \u013eud\u00ed, viedli k zv\u00fd\u0161eniu motiv\u00e1cie pre fyzick\u00fa aktivitu. Mohlo by to by\u0165 sp\u00f4soben\u00e9 soci\u00e1lnou oporou od tr\u00e9nerov alebo pr\u00edle\u017eitos\u0165ami na spolo\u010densk\u00e9 porovn\u00e1vanie (a zab\u00e1vanie) sa s in\u00fdmi \u00fa\u010dastn\u00edkmi v skupine. Zatia\u013e \u010do sa m\u00f4\u017ee zda\u0165 odstra\u0161uj\u00face, \u017ee by sa niekto neakt\u00edvny mal okam\u017eite zapoji\u0165 do skupinov\u00e9ho cvi\u010denia, existuje ve\u013ek\u00e1 \u0161anca, \u017ee by to zv\u00fd\u0161ilo jeho motiv\u00e1ciu by\u0165 akt\u00edvnym.<\/p>\n

Na z\u00e1ver, neexistuj\u00fa \u017eiadne 100% \u00faspe\u0161n\u00e9 sp\u00f4soby, ako motivova\u0165 niekoho k tomu, aby sa stal fyzicky akt\u00edvnym, ale n\u00e1\u0161 v\u00fdskum nazna\u010duje, \u017ee podpora samoregul\u00e1cie a \u00fa\u010das\u0165 na skupinovom cvi\u010den\u00ed m\u00f4\u017ee by\u0165 dobr\u00fd za\u010diatok. Tak\u017ee pri \u010fal\u0161om stretnut\u00ed s klientom alebo pacientom, ktor\u00ed by mali prospech z pohybu, vysk\u00fa\u0161ajte niektor\u00e9 z praktick\u00fdch tipov uveden\u00fdch ni\u017e\u0161ie. Nemusia fungova\u0165 pre v\u0161etk\u00fdch jednotlivcov, ale prinajmen\u0161om v\u00e1m poskytn\u00fa e\u0161te nieko\u013eko n\u00e1strojov, ktor\u00e9 m\u00f4\u017eete vyu\u017ei\u0165 vo va\u0161om \u00fasil\u00ed motivova\u0165 ostatn\u00fdch. \u0160\u0165astn\u00e9 motivovanie!<\/p>\n

Praktick\u00e9 odpor\u00fa\u010dania<\/p>\n

    \n
  1. Monitorujte. Po\u017eiadajte ich, aby sledovali svoje \u00farovne telesnej aktivity pomocou aplik\u00e1cie, n\u00e1stroja na sledovanie aktivity alebo denn\u00edka. Pon\u00faknite im zoznam, ktor\u00fd obsahuje nieko\u013eko mo\u017enost\u00ed sebamonitorovania, ktor\u00e9 by ste sami odpor\u00fa\u010dali.<\/li>\n
  2. Zhodno\u0165te. Nechajte ich zhodnoti\u0165 v\u00fdsledky ich sebamonitorovania a zisti\u0165, \u010di s\u00fa skuto\u010dne tak akt\u00edvni, ako si mysleli, a ur\u010di\u0165 \u010dasy, kedy by sa fyzick\u00e1 aktivita mohla zaradi\u0165 do ich harmonogramu.<\/li>\n
  3. Nastavte cie\u013e a vytvorte pl\u00e1n. Nechajte ich nastavi\u0165 cie\u013e v r\u00e1mci ich fyzickej aktivity, ktor\u00fd je realistick\u00fd vzh\u013eadom na to, \u010do v s\u00fa\u010dasnosti robia (z krokov 1 a 2 vy\u0161\u0161ie), a pripravi\u0165 pl\u00e1n, kedy, kde a ako to dosiahnu.<\/li>\n
  4. Len to urobte. Pon\u00faknite zoznam r\u00f4znych mo\u017enost\u00ed skupinov\u00fdch cvi\u010dn\u00ed alebo parkov v tejto oblasti a pom\u00f4\u017ete im vybra\u0165 si aktivitu, ktor\u00e1 je pre nich najzauj\u00edmavej\u0161ia. V rozhovore s nimi uznajte, \u017ee za\u010diatok je ve\u013emi \u0165a\u017ek\u00fd, ale \u017ee im to m\u00f4\u017ee pom\u00f4c\u0165 c\u00edti\u0165 sa viac motivovan\u00ed.<\/li>\n
  5. Zamerajte sa na motiv\u00e1ciu. Nechajte \u010dloveka vedie\u0165, \u017ee je norm\u00e1lne c\u00edti\u0165 sa nemotivovan\u00fd a \u017ee v\u00fdskumn\u00e9 d\u00f4kazy nazna\u010duj\u00fa, \u017ee tieto strat\u00e9gie im m\u00f4\u017eu pom\u00f4c\u0165 sta\u0165 sa akt\u00edvnej\u0161\u00edmi a z\u00e1rove\u0148 ich k \u010fal\u0161ej aktivite motivova\u0165.<\/li>\n<\/ol>\n

    [Prelo\u017eila Zuzana Dankulincov\u00e1]<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

    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 […]<\/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":"sk","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\/sk\/wp-json\/wp\/v2\/posts\/1197","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/comments?post=1197"}],"version-history":[{"count":21,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/1197\/revisions"}],"predecessor-version":[{"id":4614,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/1197\/revisions\/4614"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media\/1216"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media?parent=1197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/categories?post=1197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/tags?post=1197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}