{"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\/sk\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/","title":{"rendered":"Fyzick\u00e1 aktivita v star\u0161om veku: ko\u013eko je dos\u0165?"},"content":{"rendered":"

Anne Tiedemann, Univerzita v Sydney, Austr\u00e1lia<\/strong><\/p>\n

\u201eNedostatok pohybu ni\u010d\u00ed dobr\u00fd stav ka\u017edej \u013eudskej bytosti, zatia\u013e \u010do pohyb a metodick\u00e9 fyzick\u00e9 cvi\u010denie ju zachov\u00e1vaj\u00fa a udr\u017eiavaj\u00fa\u201c\u2026 Plat\u00f3n, 400 pred nl.<\/span><\/p>\n

Je u\u017e dlho zn\u00e1me, \u017ee urobi\u0165 telesn\u00fa aktivitu pravideln\u00fdm zvykom je d\u00f4le\u017eit\u00e9 pre zdravie a pohodu. Spr\u00e1vy o podpore zdravia sa v\u0161ak \u010dasto zameriavaj\u00fa na deti a mlad\u00fdch \u013eud\u00ed, pri\u010dom sa menej s\u00fastre\u010fuj\u00fa na v\u00fdznam fyzickej aktivity u \u013eud\u00ed vo veku 65 rokov a viac. Star\u0161\u00ed vek je v\u0161ak rozhoduj\u00facim vekom na to, aby sa aktivita stala s\u00fa\u010das\u0165ou ka\u017edodenn\u00e9ho \u017eivota.<\/span><\/p>\n

<\/p>\n

Glob\u00e1lne odpor\u00fa\u010dania WHO o fyzickej aktivite pre zdravie<\/span><\/a> odpor\u00fa\u010daj\u00fa, aby \u013eudia vo veku 65 a viac rokov mali najmenej 150 min\u00fat fyzickej aktivity s miernou intenzitou alebo aspo\u0148 75 min\u00fat fyzickej aktivity so silnou intenzitou, alebo ekvivalentn\u00fa kombin\u00e1ciu miernej a intenz\u00edvnej fyzickej aktivity po\u010das cel\u00e9ho t\u00fd\u017ed\u0148a. Odpor\u00fa\u010da tie\u017e, aby star\u0161\u00ed dospel\u00ed vykon\u00e1vali fyzick\u00fa aktivitu na zlep\u0161enie rovnov\u00e1hy a prevenciu p\u00e1dov v 3 alebo viac d\u0148och v t\u00fd\u017edni a aby sa z\u00fa\u010dast\u0148ovali na aktivit\u00e1ch na posilnenie svalov aspo\u0148 dvakr\u00e1t t\u00fd\u017edenne. Napriek jasn\u00fdm odpor\u00fa\u010daniam o mno\u017estve fyzickej aktivity spojenej so zdravotn\u00fdm ziskom je pribli\u017ene jedna tretina svetovej popul\u00e1cie fyzicky neakt\u00edvna, pri\u010dom <\/span>star\u0161\u00ed \u013eudia<\/span><\/a> s\u00fa najviac neakt\u00edvni.<\/span><\/p>\n

Je d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee robi\u0165 nie\u010do je lep\u0161ie ako ni\u010d, aj ke\u010f \u013eudia nedok\u00e1\u017eu dodr\u017eiava\u0165 mno\u017estvo odpor\u00fa\u010dan\u00e9 pokynmi. Fyzick\u00e1 aktivita m\u00f4\u017ee zah\u0155\u0148a\u0165 r\u00f4zne typy aktiv\u00edt, od \u0161trukt\u00farovan\u00fdch cvi\u010den\u00ed, cez akt\u00edvne premiest\u0148ovanie sa, a\u017e po z\u00e1hradn\u00edctvo a \u00fadr\u017ebu domu. Za\u010da\u0165 v malom a navy\u0161ova\u0165 mno\u017estvo a intenzitu aktiv\u00edt a v\u00fdber nie\u010doho pr\u00edjemn\u00e9ho s\u00fa najlep\u0161ie sp\u00f4soby, ako za\u010da\u0165. Pre t\u00fdch, ktor\u00ed sa u\u017e z\u00fa\u010dast\u0148uj\u00fa na intenz\u00edvnej\u0161\u00edch aktivit\u00e1ch, ako je behanie, veslovanie alebo jazda na bicykli, starnutie nie je d\u00f4vodom na ukon\u010denie t\u00fdchto aktiv\u00edt, ak to zdravie \u010dloveka umo\u017e\u0148uje.<\/span><\/p>\n

P\u00e1dy s\u00fa v star\u0161om veku taktie\u017e \u010dast\u00fdm probl\u00e9mom, pri\u010dom ka\u017ed\u00fd rok pad\u00e1 pribli\u017ene 1 z 3 \u013eud\u00ed vo veku 65 rokov a viac. P\u00e1dy maj\u00fa \u010dasto trval\u00e9, zni\u010duj\u00face n\u00e1sledky pre star\u0161ieho \u010dloveka a ich rodinu a m\u00f4\u017eu vies\u0165 k tomu, \u017ee to prin\u00fati star\u0161ieho \u010dloveka pres\u0165ahova\u0165 sa do domova d\u00f4chodcov alebo podobnej i\u0161tit\u00facie. P\u00e1dy nie s\u00fa nevyhnutn\u00e9 a je mo\u017en\u00e9 im pred\u00eds\u0165 pravideln\u00fdm cvi\u010den\u00edm, ktor\u00e9 je <\/span>zameran\u00e9 na rovnov\u00e1hu<\/span><\/a>, ako s\u00fa tandemov\u00e9 ch\u00f4dze alebo opakovan\u00e9 \u201cposadi\u0165 sa-vsta\u0165\u201c cvi\u010denia.<\/span><\/p>\n

Star\u0161\u00ed \u013eudia \u010delia ur\u010dit\u00fdm prek\u00e1\u017ekam toho, aby boli fyzicky akt\u00edvni – m\u00f4\u017eu to by\u0165 finan\u010dn\u00e9, fyzick\u00e9, soci\u00e1lne alebo praktick\u00e9. Niektor\u00fdm <\/span>star\u0161\u00edm dospel\u00fdm<\/span><\/a> vyhovuj\u00fa elektronick\u00e9 pr\u00edstroje, ktor\u00e9 sleduj\u00fa denn\u00fa fyzick\u00fa aktivitu a pova\u017euj\u00fa ich za u\u017eito\u010dn\u00e9 na pripomenutie a motiv\u00e1ciu, aby boli akt\u00edvnej\u0161\u00ed.<\/span><\/p>\n

Niektor\u00ed \u013eudia potrebuj\u00fa viac podpory, aby zotrvali v \u00fasil\u00ed a dosiahli svoje ciele, ktor\u00e9 sa t\u00fdkaj\u00fa fyzickej aktivity. Zdravotn\u00fd kou\u010ding je osobn\u00fd pr\u00edstup, ktor\u00fd zvy\u010dajne ako strat\u00e9gie na podporu zmeny spr\u00e1vania zah\u0155\u0148a techniky motiva\u010dn\u00fdch rozhovorov a na rie\u0161enie zameran\u00e9 stanovovanie cie\u013eov. Ned\u00e1vny <\/span>systematick\u00fd preh\u013ead<\/span><\/a> o vplyve kou\u010dingu zdravia na fyzick\u00fa aktivitu u \u013eud\u00ed vo veku 60 rokov a viac preuk\u00e1zal s t\u00fdmto pr\u00edstupom v\u00fdznamn\u00e9 zlep\u0161enie fyzickej aktivity.<\/span><\/p>\n

Nastavenie cie\u013ea<\/span><\/a> je \u010fal\u0161ia strat\u00e9gia, ktor\u00e1 podporuje zmenu spr\u00e1vania fyzickej aktivity. Ciele povzbudzuj\u00fa \u013eud\u00ed k vytvoreniu pocitu naliehavosti a motiv\u00e1cie investova\u0165 \u010das a energiu, aby urobili po\u017eadovan\u00fa zmenu. S cie\u013eom maximalizova\u0165 efekt\u00edvnos\u0165 by ciele mali by\u0165 zameran\u00e9 na <\/span>dan\u00fa osobu<\/span><\/a>\u00a0 a mali by sp\u013a\u0148a\u0165 <\/span>krit\u00e9ri\u00e1 S.M.A.R.T<\/span><\/a>:\u00a0 \u0161pecifick\u00e9, merate\u013en\u00e9, dosiahnute\u013en\u00e9, relevantn\u00e9 a v\u010dasn\u00e9.<\/span><\/p>\n

Pre star\u0161\u00edch \u013eud\u00ed s\u00fa \u010dasto d\u00f4le\u017eit\u00e9 soci\u00e1lne v\u00fdhody \u00fa\u010dasti na fyzickej aktivite. Existuje mnoho mo\u017enost\u00ed pre \u013eud\u00ed, ktor\u00ed uprednost\u0148uj\u00fa cvi\u010denie v organizovan\u00fdch skupin\u00e1ch. Mnoh\u00e9 miestne zastupite\u013estv\u00e1 organizuj\u00fa vo\u013en\u00e9 pe\u0161ie skupiny – to je z\u00e1bavny a spolo\u010densky sp\u00f4sob, ako by\u0165 akt\u00edvny. Alebo ako trochu n\u00e1ro\u010dnej\u0161ia v\u00fdzva, <\/span>Parkrun<\/span><\/a> je udalos\u0165, ktor\u00e1 je zadarmo a vo viac ako 1700 miestach po celom svete. Ide o pravideln\u00fd, na\u010dasovan\u00fd beh (alebo ch\u00f4dza)\u00a0 raz t\u00fd\u017edenne 5 km.<\/span><\/p>\n

V ka\u017edom veku je filozofia fyzickej aktivity jednoduch\u00e1 \u2013 bu\u010fte tak akt\u00edvny, ako len m\u00f4\u017eete, najr\u00f4znej\u0161\u00edmi sp\u00f4sobmi, tak \u010dasto, ako je to len mo\u017en\u00e9. Robi\u0165 nie\u010do je lep\u0161ie, ako ni\u010d nerobi\u0165, a ka\u017ed\u00fd mal\u00fd k\u00fasok sa po\u010d\u00edta k lep\u0161iemu zdraviu.<\/span><\/p>\n

Praktick\u00e9 odpor\u00fa\u010dania:<\/span><\/i><\/p>\n

    \n
  1. Urobte fyzick\u00fa aktivitu s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho pl\u00e1nu prevencie \/ lie\u010dby s cie\u013eom maximalizova\u0165 zdravie a pohodu.<\/span><\/li>\n
  2. Pom\u00f4\u017ete pacientom, aby videli pohyb ako pr\u00edle\u017eitos\u0165 na zlep\u0161enie zdravia, a nie ako nepr\u00edjemnos\u0165, napr\u00edklad odpor\u00fa\u010dajte, aby rad\u0161ej chodili po schodoch, ako v\u00fd\u0165ahom alebo aby chodili pe\u0161o do obchodov, namiesto toho, aby \u0161of\u00e9rovali.<\/span><\/li>\n
  3. Star\u0161\u00ed dospel\u00ed, ktor\u00e9 iba za\u010dali s telesnou aktivitou, by mali by\u0165 povzbudzovan\u00ed, aby si vybrali nie\u010do, \u010do sa im p\u00e1\u010di, a za\u010dali s mal\u00fdmi mno\u017estvami a \u010dasom zvy\u0161ovali trvanie cvi\u010denia a intenzitu.<\/span><\/li>\n
  4. Cvi\u010denie<\/span><\/a> vykon\u00e1van\u00e9 v stoji, ktor\u00e9 je zameran\u00e9 na probl\u00e9m rovnov\u00e1hy, je naj\u00fa\u010dinnej\u0161ie na zn\u00ed\u017eenie rizika p\u00e1dov v star\u0161om veku.<\/span><\/li>\n
  5. Odpor\u00fa\u010dame <\/span>stanovenie cie\u013eov<\/span><\/a>, sledovanie aktiv\u00edt a \/ alebo kou\u010dovanie v oblasti zdravia s cie\u013eom pom\u00f4c\u0165 star\u0161\u00edm \u013eu\u010fom zv\u00fd\u0161i\u0165 a udr\u017ea\u0165 \u00fa\u010das\u0165 na fyzickej aktivite.<\/span><\/li>\n<\/ol>\n

    Prelo\u017eil Michal Dankulinec<\/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":"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","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\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t