{"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\/uk\/2019\/10\/physical-activity-in-older-age-how-much-is-enough\/","title":{"rendered":"\u0424\u0456\u0437\u0438\u0447\u043d\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0432 \u0441\u0442\u0430\u0440\u0448\u043e\u043c\u0443 \u0432\u0456\u0446\u0456: \u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u0434\u043e\u0441\u0442\u0430\u0442\u043d\u044c\u043e?"},"content":{"rendered":"<p><strong>\u0410\u043d\u043d\u0430 \u0422\u0430\u0439\u0434\u0435\u043c\u0430\u043d\u043d (Anne Tiedemann), \u0423\u043d\u0456\u0432\u0435\u0440\u0441\u0438\u0442\u0435\u0442 \u0421\u0456\u0434\u043d\u0435\u044f, \u0410\u0432\u0441\u0442\u0440\u0430\u043b\u0456\u044f<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u00ab\u0411\u0440\u0430\u043a \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0440\u0443\u0439\u043d\u0443\u0454 \u0433\u0430\u0440\u043d\u0438\u0439 \u0441\u0442\u0430\u043d \u0431\u0443\u0434\u044c-\u044f\u043a\u043e\u0457 \u043b\u044e\u0434\u0441\u044c\u043a\u043e\u0457 \u0456\u0441\u0442\u043e\u0442\u0438, \u0432 \u0442\u043e\u0439 \u0447\u0430\u0441 \u044f\u043a \u0440\u0443\u0445\u0438 \u0442\u0430 \u043c\u0435\u0442\u043e\u0434\u0438\u0447\u043d\u0456 \u0444\u0456\u0437\u0438\u0447\u043d\u0456 \u0432\u043f\u0440\u0430\u0432\u0438 \u0437\u0430\u0445\u0438\u0449\u0430\u044e\u0442\u044c \u0442\u0430 \u0437\u0431\u0435\u0440\u0456\u0433\u0430\u044e\u0442\u044c \u0439\u043e\u0433\u043e\u00bb\u2026 \u041f\u043b\u0430\u0442\u043e\u043d, 400 \u0440\u043e\u043a\u0456\u0432 \u0434\u043e \u043d. \u0435.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0414\u0430\u0432\u043d\u043e \u0432\u0456\u0434\u043e\u043c\u043e, \u0449\u043e \u0437\u0440\u043e\u0431\u0438\u0442\u0438 \u0444\u0456\u0437\u0438\u0447\u043d\u0443 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e\u044e \u0437\u0432\u0438\u0447\u043a\u043e\u044e \u0432\u0430\u0436\u043b\u0438\u0432\u043e \u0434\u043b\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f \u0442\u0430 \u0431\u043b\u0430\u0433\u043e\u043f\u043e\u043b\u0443\u0447\u0447\u044f. \u0410\u043b\u0435 \u043f\u043e\u0432\u0456\u0434\u043e\u043c\u043b\u0435\u043d\u043d\u044f \u0449\u043e\u0434\u043e \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u0438\u0437\u0430\u0446\u0456\u0457 \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f \u0447\u0430\u0441\u0442\u043e \u043d\u0430\u0446\u0456\u043b\u0435\u043d\u0456 \u043d\u0430 \u0434\u0456\u0442\u0435\u0439 \u0442\u0430 \u043c\u043e\u043b\u043e\u0434\u0438\u0445 \u043b\u044e\u0434\u0435\u0439 \u0442\u0430 \u043c\u0435\u043d\u0448 \u0441\u0444\u043e\u043a\u0443\u0441\u043e\u0432\u0430\u043d\u0456 \u043d\u0430 \u0432\u0430\u0436\u043b\u0438\u0432\u043e\u0441\u0442\u0456 \u0444\u0456\u0437\u0438\u0447\u043d\u043e\u0457 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0434\u043b\u044f \u043b\u044e\u0434\u0435\u0439 65 \u0440\u043e\u043a\u0456\u0432 \u0442\u0430 \u0441\u0442\u0430\u0440\u0448\u0435. \u041f\u0440\u043e\u0442\u0435, \u043b\u0456\u0442\u043d\u0456\u0439 \u0432\u0456\u043a \u2013 \u0446\u0435 \u043a\u043b\u044e\u0447\u043e\u0432\u0438\u0439 \u0447\u0430\u0441 \u0449\u043e\u0431 \u0437\u0440\u043e\u0431\u0438\u0442\u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0447\u0430\u0441\u0442\u0438\u043d\u043e\u044e \u043a\u043e\u0436\u043d\u043e\u0433\u043e \u0434\u043d\u044f.<\/span><\/p>\n<p><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">\u0423 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0456\u044f\u0445 \u0449\u043e\u0434\u043e \u0444\u0456\u0437\u0438\u0447\u043d\u043e\u0457 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0434\u043b\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f \u0412\u0441\u0435\u0441\u0432\u0456\u0442\u043d\u044c\u043e\u0457 \u041e\u0440\u0433\u0430\u043d\u0456\u0437\u0430\u0446\u0456\u0457 \u0417\u0434\u043e\u0440\u043e\u0432\u2019\u044f (<\/span><a href=\"https:\/\/www.who.int\/dietphysicalactivity\/factsheet_recommendations\/en\/\"><span style=\"font-weight: 400;\">WHO Global recommendations on physical activity for health<\/span><\/a><span style=\"font-weight: 400;\">) <\/span><span style=\"font-weight: 400;\">\u00a0\u0433\u043e\u0432\u043e\u0440\u0438\u0442\u044c\u0441\u044f, \u0449\u043e \u043b\u044e\u0434\u0438 \u0432\u0456\u043a\u043e\u043c 65+ \u043c\u0443\u0441\u044f\u0442\u044c \u0440\u043e\u0431\u0438\u0442\u0438 \u044f\u043a \u043c\u0456\u043d\u0456\u043c\u0443\u043c 150 \u0445\u0432\u0438\u043b\u0438\u043d 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\u0443 \u0431\u0456\u043b\u044c\u0448 \u0456\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u0456\u0439 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456, \u0442\u0430\u043a\u0456\u0439 \u044f\u043a \u0431\u0456\u0433, \u0432\u0435\u0441\u043b\u0443\u0432\u0430\u043d\u043d\u044f \u0430\u0431\u043e \u0457\u0437\u0434\u0430 \u043d\u0430 \u0432\u0435\u043b\u043e\u0441\u0438\u043f\u0435\u0434\u0456, \u0432\u0456\u043a \u043d\u0435 \u0454 \u043f\u0440\u0438\u0447\u0438\u043d\u043e\u044e \u0437\u0443\u043f\u0438\u043d\u044f\u0442\u0438\u0441\u044f, \u044f\u043a\u0449\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f \u0434\u0430\u043d\u043e\u0457 \u043e\u0441\u043e\u0431\u0438 \u0434\u043e\u0437\u0432\u043e\u043b\u044f\u0454 \u0446\u0435.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u041f\u0430\u0434\u0456\u043d\u043d\u044f \u2013 \u0446\u0435 \u0442\u0430\u043a\u043e\u0436 \u0440\u043e\u0437\u043f\u043e\u0432\u0441\u044e\u0434\u0436\u0435\u043d\u0430 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430 \u0443 \u043b\u0456\u0442\u043d\u044c\u043e\u043c\u0443 \u0432\u0456\u0446\u0456, \u043a\u043e\u043b\u0438 \u043f\u0440\u0438\u0431\u043b\u0438\u0437\u043d\u043e \u043a\u043e\u0436\u043d\u0430 \u0442\u0440\u0435\u0442\u044f \u043b\u044e\u0434\u0438\u043d\u0430 \u0432\u0456\u043a\u043e\u043c 65+ \u043f\u0430\u0434\u0430\u0454 \u0449\u043e\u0440\u043e\u043a\u0443. \u041f\u0430\u0434\u0456\u043d\u043d\u044f \u0447\u0430\u0441\u0442\u043e \u043c\u0430\u044e\u0442\u044c \u0442\u0440\u0438\u0432\u0430\u043b\u0456 \u0440\u0443\u0439\u043d\u0456\u0432\u043d\u0456 \u043d\u0430\u0441\u043b\u0456\u0434\u043a\u0438 \u0434\u043b\u044f \u043b\u044e\u0434\u0435\u0439 \u043f\u043e\u0445\u0438\u043b\u043e\u0433\u043e \u0432\u0456\u043a\u0443 \u0442\u0430 \u0457\u0445\u043d\u0456\u0445 \u0441\u0456\u043c\u0435\u0439, \u0456 \u0446\u0435 \u043c\u043e\u0436\u0435 \u043f\u0440\u0438\u0437\u0432\u0435\u0441\u0442\u0438 \u0434\u043e \u0442\u043e\u0433\u043e, \u0449\u043e \u043b\u0456\u0442\u043d\u044f \u043b\u044e\u0434\u0438\u043d\u0430 \u043f\u0435\u0440\u0435\u0457\u0434\u0435 \u0434\u043e \u0443\u0441\u0442\u0430\u043d\u043e\u0432\u0438 \u0437 \u043f\u043e\u0441\u0442\u0456\u0439\u043d\u043e\u0433\u043e \u0434\u043e\u0433\u043b\u044f\u0434\u0443 \u0437\u0430 \u043b\u0456\u0442\u043d\u0456\u043c\u0438 \u043b\u044e\u0434\u044c\u043c\u0438. \u041f\u0430\u0434\u0456\u043d\u043d\u044f \u043d\u0435 \u0454 \u043d\u0435\u043c\u0438\u043d\u0443\u0447\u0438\u043c\u0438 \u0442\u0430 \u043c\u043e\u0436\u0443\u0442\u044c \u0431\u0443\u0442\u0438 \u043f\u043e\u043f\u0435\u0440\u0435\u0434\u0436\u0435\u043d\u0456 \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u0438\u043c\u0438 \u0432\u043f\u0440\u0430\u0432\u0430\u043c\u0438 \u0437 \u043d\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0435\u043d\u043d\u044f\u043c \u043d\u0430 \u0431\u0430\u043b\u0430\u043d\u0441 (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/bjsports\/51\/24\/1750.full.pdf\"><span style=\"font-weight: 400;\">exercise that challenges balance<\/span><\/a><span style=\"font-weight: 400;\">), \u0442\u0430\u043a\u0438\u043c\u0438 \u044f\u043a \u0445\u043e\u0434\u044c\u0431\u0430 \u043f\u043e \u043b\u0456\u043d\u0456\u0457 \u0430\u0431\u043e \u043f\u043e\u0432\u0442\u043e\u0440\u044e\u0432\u0430\u043d\u0456 \u0432\u043f\u0440\u0430\u0432\u0438 \u00ab\u0441\u044f\u0434\u044c-\u0432\u0441\u0442\u0430\u043d\u044c\u00bb.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u041b\u044e\u0434\u0438 \u043f\u043e\u0445\u0438\u043b\u043e\u0433\u043e \u0432\u0456\u043a\u0443 \u0437\u0443\u0441\u0442\u0440\u0456\u0447\u0430\u044e\u0442\u044c \u0441\u043f\u0435\u0446\u0438\u0444\u0456\u0447\u043d\u0456 \u0431\u0430\u0440\u2019\u0454\u0440\u0438, \u043a\u043e\u043b\u0438 \u043d\u0430\u043c\u0430\u0433\u0430\u044e\u0442\u044c\u0441\u044f \u0431\u0443\u0442\u0438 \u0431\u0456\u043b\u044c\u0448 \u0444\u0456\u0437\u0438\u0447\u043d\u043e \u0430\u043a\u0442\u0438\u0432\u043d\u0438\u043c\u0438 \u2013 \u0446\u0456 \u0431\u0430\u0440\u2019\u0454\u0440\u0438 \u043c\u043e\u0436\u0443\u0442\u044c \u0431\u0443\u0442\u0438 \u0444\u0456\u043d\u0430\u043d\u0441\u043e\u0432\u0438\u043c\u0438, \u0444\u0456\u0437\u0438\u0447\u043d\u0438\u043c\u0438, \u0441\u043e\u0446\u0456\u0430\u043b\u044c\u043d\u0438\u043c\u0438 \u0430\u0431\u043e \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0438\u043c\u0438. \u0414\u0435\u044f\u043a\u0456 \u043b\u0456\u0442\u043d\u0456 \u043b\u044e\u0434\u0438 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2211335515000996\"><span style=\"font-weight: 400;\">older adults<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\"> \u0437\u043d\u0430\u0445\u043e\u0434\u044f\u0442\u044c \u0433\u0430\u0434\u0436\u0435\u0442\u0438 \u0437 \u0432\u0456\u0434\u0441\u0442\u0435\u0436\u0435\u043d\u043d\u044f \u0449\u043e\u0434\u0435\u043d\u043d\u043e\u0457 \u0444\u0456\u0437\u0438\u0447\u043d\u043e\u0457 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u043a\u043e\u0440\u0438\u0441\u043d\u0438\u043c\u0438 \u0434\u043b\u044f \u043d\u0430\u0433\u0430\u0434\u0443\u0432\u0430\u043d\u043d\u044f \u0442\u0430 \u043c\u043e\u0442\u0438\u0432\u0443\u0432\u0430\u043d\u043d\u044f \u0457\u0445 \u0431\u0443\u0442\u0438 \u0431\u0456\u043b\u044c\u0448 \u0430\u043a\u0442\u0438\u0432\u043d\u0438\u043c\u0438.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0414\u0435\u044f\u043a\u0456 \u043b\u044e\u0434\u0438 \u043f\u043e\u0442\u0440\u0435\u0431\u0443\u044e\u0442\u044c \u0431\u0456\u043b\u044c\u0448 \u0430\u043a\u0442\u0438\u0432\u043d\u0438\u0445 \u043f\u0456\u0434\u0442\u0440\u0438\u043c\u0443\u044e\u0447\u0438\u0445 \u043f\u0456\u0434\u0445\u043e\u0434\u0456\u0432 \u0449\u043e\u0431 \u043f\u0440\u043e\u0434\u043e\u0432\u0436\u0443\u0432\u0430\u0442\u0438 \u043f\u043e\u0447\u0430\u0442\u0435 \u0456 \u0434\u043e\u0441\u044f\u0433\u0430\u0442\u0438 \u0457\u0445 \u0446\u0456\u043b\u0435\u0439 \u0443 \u0444\u0456\u0437\u0438\u0447\u043d\u0456\u0439 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456. \u0422\u0440\u0435\u043d\u0435\u0440\u0441\u0442\u0432\u043e \u0437\u0456 \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f \u2013 \u0446\u0435 \u0456\u043d\u0434\u0438\u0432\u0456\u0434\u0443\u0430\u043b\u044c\u043d\u043e-\u043e\u0440\u0456\u0454\u043d\u0442\u043e\u0432\u0430\u043d\u0438\u0439 \u043f\u0456\u0434\u0445\u0456\u0434, \u044f\u043a\u0438\u0439 \u0437\u0430\u0437\u0432\u0438\u0447\u0430\u0439 \u0432\u043a\u043b\u044e\u0447\u0430\u0454 \u0442\u0435\u0445\u043d\u043e\u043b\u043e\u0433\u0456\u0457 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0456\u0439\u043d\u043e\u0433\u043e \u0456\u043d\u0442\u0435\u0440\u0432\u2019\u044e \u0442\u0430 \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0443 \u0446\u0456\u043b\u0435\u0439, \u0441\u0444\u043e\u043a\u0443\u0441\u043e\u0432\u0430\u043d\u0438\u0445 \u043d\u0430 \u0440\u0456\u0448\u0435\u043d\u043d\u0456 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0438, \u044f\u043a \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0456\u0439 \u0434\u043b\u044f \u043f\u0440\u043e\u0441\u0443\u0432\u0430\u043d\u043d\u044f \u043f\u043e\u0432\u0435\u0434\u0456\u043d\u043a\u043e\u0432\u0438\u0445 \u0437\u043c\u0456\u043d. \u041d\u0435\u0449\u043e\u0434\u0430\u0432\u043d\u0456\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u0430\u0442\u0438\u0447\u043d\u0438\u0439 \u043e\u0433\u043b\u044f\u0434 (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/51\/19\/1425\"><span style=\"font-weight: 400;\">systematic review<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\"> \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0442\u0440\u0435\u043d\u0435\u0440\u0441\u0442\u0432\u0430 \u0437\u0456 \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f \u0441\u0435\u0440\u0435\u0434 \u043b\u044e\u0434\u0435\u0439 \u0432\u0456\u043a\u043e\u043c 60+ \u043f\u0440\u043e\u0434\u0435\u043c\u043e\u043d\u0441\u0442\u0440\u0443\u0432\u0430\u0432 \u0437\u043d\u0430\u0447\u0443\u0449\u0456 \u043f\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u043d\u044f \u0443 \u0444\u0456\u0437\u0438\u0447\u043d\u0456\u0439 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0437\u0430 \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u043e\u044e \u0446\u044c\u043e\u0433\u043e \u043f\u0456\u0434\u0445\u043e\u0434\u0443.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u041f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u0446\u0456\u043b\u0435\u0439 (<\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2018\/08\/how-to-set-goals-that-work\/\"><span style=\"font-weight: 400;\">Goal setting<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\"> \u0454 \u0449\u0435 \u043e\u0434\u043d\u0456\u0454\u044e \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0456\u0454\u044e, \u0449\u043e \u043f\u0440\u043e\u0441\u0443\u0432\u0430\u0454 \u043f\u043e\u0432\u0435\u0434\u0456\u043d\u043a\u043e\u0432\u0456 \u0437\u043c\u0456\u043d\u0438 \u0443 \u0441\u0444\u0435\u0440\u0456 \u0444\u0456\u0437\u0438\u0447\u043d\u043e\u0457 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456. \u0426\u0456\u043b\u0456 \u043d\u0430\u0434\u0438\u0445\u0430\u044e\u0442\u044c \u043b\u044e\u0434\u0435\u0439 \u0441\u0442\u0432\u043e\u0440\u044e\u0432\u0430\u0442\u0438 \u0432\u0456\u0434\u0447\u0443\u0442\u0442\u044f \u0442\u0435\u0440\u043c\u0456\u043d\u043e\u0432\u043e\u0441\u0442\u0456 \u0442\u0430 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0456\u0457, \u0449\u043e\u0431 \u0456\u043d\u0432\u0435\u0441\u0442\u0443\u0432\u0430\u0442\u0438 \u0447\u0430\u0441 \u0442\u0430 \u0435\u043d\u0435\u0440\u0433\u0456\u044e \u043d\u0430 \u0441\u0442\u0432\u043e\u0440\u0435\u043d\u043d\u044f \u0431\u0430\u0436\u0430\u043d\u0438\u0445 \u0437\u043c\u0456\u043d. \u0429\u043e\u0431 \u043c\u0430\u043a\u0441\u0438\u043c\u0456\u0437\u0443\u0432\u0430\u0442\u0438 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c, \u0446\u0456\u043b\u0456 \u043c\u0430\u044e\u0442\u044c \u0431\u0443\u0442\u0438 \u0441\u0430\u043c\u043e-\u043e\u0440\u0456\u0454\u043d\u0442\u043e\u0432\u0430\u043d\u0438\u043c\u0438 (<\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2017\/04\/the-power-of-planning\/\"><span style=\"font-weight: 400;\">self-directed<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\"> \u0442\u0430 \u0432\u0456\u0434\u043f\u043e\u0432\u0456\u0434\u0430\u0442\u0438 \u043a\u0440\u0438\u0442\u0435\u0440\u0456\u044f\u043c \u0421\u041c\u0410\u0420\u0422 (<\/span><a href=\"https:\/\/www.mindtools.com\/pages\/article\/smart-goals.htm\"><span style=\"font-weight: 400;\">S.M.A.R.T \u00a0criteria<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">: \u0431\u0443\u0442\u0438 \u041a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u0438\u043c\u0438, \u0412\u0438\u043c\u0456\u0440\u044e\u0432\u0430\u043d\u0438\u043c\u0438, \u0414\u043e\u0441\u044f\u0436\u043d\u0438\u043c\u0438, \u0420\u0435\u043b\u0435\u0432\u0430\u043d\u0442\u043d\u0438\u043c\u0438 \u0442\u0430 \u041e\u0440\u0456\u0454\u043d\u0442\u043e\u0432\u0430\u043d\u0438\u043c\u0438 \u043d\u0430 \u0442\u0435\u0440\u043c\u0456\u043d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0421\u043e\u0446\u0456\u0430\u043b\u044c\u043d\u0456 \u043f\u0435\u0440\u0435\u0432\u0430\u0433\u0438 \u0443\u0447\u0430\u0441\u0442\u0456 \u0443 \u0444\u0456\u0437\u0438\u0447\u043d\u0456\u0439 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0447\u0430\u0441\u0442\u043e \u043e\u0441\u043e\u0431\u043b\u0438\u0432\u043e \u0432\u0430\u0436\u043b\u0438\u0432\u0456 \u0434\u043b\u044f \u043b\u044e\u0434\u0435\u0439 \u043f\u043e\u0445\u0438\u043b\u043e\u0433\u043e \u0432\u0456\u043a\u0443. \u0406\u0441\u043d\u0443\u0454 \u0431\u0430\u0433\u0430\u0442\u043e \u043c\u043e\u0436\u043b\u0438\u0432\u043e\u0441\u0442\u0435\u0439 \u0434\u043b\u044f \u043b\u044e\u0434\u0435\u0439, \u0445\u0442\u043e \u043d\u0430\u0434\u0430\u0454 \u043f\u0435\u0440\u0435\u0432\u0430\u0433\u0443 \u0440\u043e\u0431\u0438\u0442\u0438 \u0432\u043f\u0440\u0430\u0432\u0438 \u0432 \u043e\u0440\u0433\u0430\u043d\u0456\u0437\u043e\u0432\u0430\u043d\u0438\u0445 \u0433\u0440\u0443\u043f\u0430\u0445. \u0411\u0430\u0433\u0430\u0442\u043e \u043c\u0456\u0441\u0446\u0435\u0432\u0438\u0445 \u0440\u0430\u0434 \u043e\u0440\u0433\u0430\u043d\u0456\u0437\u043e\u0432\u0443\u044e\u0442\u044c \u0431\u0435\u0437\u043a\u043e\u0448\u0442\u043e\u0432\u043d\u0456 \u0433\u0440\u0443\u043f\u0438 \u0434\u043b\u044f \u043f\u0456\u0448\u0438\u0445 \u043f\u043e\u0445\u043e\u0434\u0456\u0432, \u044f\u043a\u0456 \u0454 \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u043c \u043f\u0456\u0434\u0442\u0440\u0438\u043c\u0443\u0432\u0430\u0442\u0438 \u0444\u0456\u0437\u0438\u0447\u043d\u0443 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0441\u043e\u0446\u0456\u0430\u043b\u044c\u043d\u0438\u043c \u0448\u043b\u044f\u0445\u043e\u043c \u0442\u0430 \u0456\u0437 \u0437\u0430\u0434\u043e\u0432\u043e\u043b\u0435\u043d\u043d\u044f\u043c. \u0410\u0431\u043e, \u0449\u043e \u0442\u0440\u043e\u0445\u0438 \u0441\u043a\u043b\u0430\u0434\u043d\u0456\u0448\u0435, \u00ab\u041f\u0430\u0440\u043a-\u0431\u0456\u0433\u00bb (<\/span><a href=\"https:\/\/www.parkrun.com\/\"><span style=\"font-weight: 400;\">Parkrun<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">, \u0449\u043e \u0454 \u0431\u0435\u0437\u043a\u043e\u0448\u0442\u043e\u0432\u043d\u043e\u044e \u0449\u043e\u0442\u0438\u0436\u043d\u0435\u0432\u043e\u044e 5-\u043a\u0438\u043b\u043e\u043c\u0435\u0442\u0440\u043e\u0432\u043e\u044e \u043f\u0440\u043e\u0431\u0456\u0436\u043a\u043e\u044e (\u0430\u0431\u043e \u0445\u043e\u0434\u044c\u0431\u043e\u044e), \u0437 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u044c\u043e\u0432\u0430\u043d\u0438\u043c \u0447\u0430\u0441\u043e\u043c, \u2013 \u043f\u043e\u0434\u0456\u0454\u044e, \u043e\u0440\u0433\u0430\u043d\u0456\u0437\u043e\u0432\u0430\u043d\u043e\u044e \u0431\u0456\u043b\u044c\u0448 \u043d\u0456\u0436 \u0443 1700 \u043c\u0456\u0441\u0446\u044f\u0445 \u043f\u043e \u0432\u0441\u0456\u0439 \u0437\u0435\u043c\u043d\u0456\u0439 \u043a\u0443\u043b\u0456.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0414\u043b\u044f \u0431\u0443\u0434\u044c-\u044f\u043a\u043e\u0433\u043e \u0432\u0456\u043a\u0443 \u043e\u0441\u043d\u043e\u0432\u043d\u0438\u0439 \u043f\u043e\u0441\u0438\u043b \u0449\u043e\u0434\u043e \u0444\u0456\u0437\u0438\u0447\u043d\u043e\u0457 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0454 \u043f\u0440\u043e\u0441\u0442\u0438\u043c \u2013 \u0431\u0443\u0434\u044c\u0442\u0435 \u0430\u043a\u0442\u0438\u0432\u043d\u0438\u043c\u0438 \u043d\u0430\u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435, \u0440\u043e\u0431\u0456\u0442\u044c \u0446\u0435 \u043d\u0430\u0441\u0442\u0456\u043b\u044c\u043a\u0438 \u0440\u0456\u0437\u043d\u043e\u043c\u0430\u043d\u0456\u0442\u043d\u0438\u043c\u0438 \u0441\u043f\u043e\u0441\u043e\u0431\u0430\u043c\u0438, \u043d\u0430\u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u043c\u043e\u0436\u043b\u0438\u0432\u043e \u0442\u0430 \u043d\u0430\u0441\u0442\u0456\u043b\u044c\u043a\u0438 \u0447\u0430\u0441\u0442\u043e, \u043d\u0430\u0441\u043a\u0456\u043b\u044c\u043a\u0438 \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435. \u0420\u043e\u0431\u0438\u0442\u0438 \u0449\u043e\u0441\u044c \u043a\u0440\u0430\u0449\u0435, \u043d\u0456\u0436 \u043d\u0456\u0447\u043e\u0433\u043e \u0442\u0430 \u043a\u043e\u0436\u043d\u0430 \u0441\u043f\u0440\u043e\u0431\u0430 \u0437\u0430\u0440\u0430\u0445\u043e\u0432\u0443\u0454\u0442\u044c\u0441\u044f \u043d\u0430 \u0448\u043b\u044f\u0445\u0443 \u043f\u043e\u043a\u0440\u0430\u0449\u0435\u043d\u043d\u044f \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">\u041f\u0440\u0430\u043a\u0442\u0438\u0447\u043d\u0456 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0456\u0457<\/span><\/i><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> \u0420\u043e\u0431\u0456\u0442\u044c \u0444\u0456\u0437\u0438\u0447\u043d\u0443 \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0447\u0430\u0441\u0442\u0438\u043d\u043e\u044e \u043a\u043e\u0436\u043d\u043e\u0433\u043e \u043f\u0440\u043e\u0444\u0456\u043b\u0430\u043a\u0442\u0438\u0447\u043d\u043e\u0433\u043e \/ \u043b\u0456\u043a\u0443\u0432\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043f\u043b\u0430\u043d\u0443 \u0437 \u043c\u0435\u0442\u043e\u044e \u043c\u0430\u043a\u0441\u0438\u043c\u0456\u0437\u0443\u0432\u0430\u0442\u0438 \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f \u0442\u0430 \u0431\u043b\u0430\u0433\u043e\u043f\u043e\u043b\u0443\u0447\u0447\u044f.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0414\u043e\u043f\u043e\u043c\u0430\u0433\u0430\u0439\u0442\u0435 \u043f\u0430\u0446\u0456\u0454\u043d\u0442\u0430\u043c \u0431\u0430\u0447\u0438\u0442\u0438 \u0440\u0443\u0445\u0438 \u0441\u043a\u043e\u0440\u0456\u0448\u0435 \u044f\u043a \u043c\u043e\u0436\u043b\u0438\u0432\u0456\u0441\u0442\u044c \u043f\u043e\u043a\u0440\u0430\u0449\u0438\u0442\u0438 \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f, \u043d\u0456\u0436 \u044f\u043a \u043d\u0435\u0437\u0440\u0443\u0447\u043d\u0456\u0441\u0442\u044c, \u043d\u0430\u043f\u0440\u0438\u043a\u043b\u0430\u0434, \u0440\u0430\u0434\u044f\u0447\u0438 \u0457\u043c \u0434\u0435 \u043c\u043e\u0436\u043b\u0438\u0432\u043e \u043f\u0456\u0434\u043d\u0456\u043c\u0430\u0442\u0438\u0441\u044f \u0441\u0445\u043e\u0434\u0430\u043c\u0438 \u0437\u0430\u043c\u0456\u0441\u0442\u044c \u0432\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u0430\u043d\u043d\u044f \u043b\u0456\u0444\u0442\u0443, \u0430\u0431\u043e \u0445\u043e\u0434\u0438\u0442\u0438 \u0443 \u043c\u0430\u0433\u0430\u0437\u0438\u043d\u0438 \u043f\u0456\u0448\u043a\u0438 \u0437\u0430\u043c\u0456\u0441\u0442\u044c \u0442\u043e\u0433\u043e, \u0449\u043e\u0431 \u0457\u0445\u0430\u0442\u0438 \u043c\u0430\u0448\u0438\u043d\u043e\u044e.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u041b\u044e\u0434\u0438 \u043f\u043e\u0445\u0438\u043b\u043e\u0433\u043e \u0432\u0456\u043a\u0443, \u0445\u0442\u043e \u043c\u0430\u043b\u043e \u0437\u043d\u0430\u0439\u043e\u043c\u0438\u0439 \u0437 \u0444\u0456\u0437\u0438\u0447\u043d\u043e\u044e \u0430\u043a\u0442\u0438\u0432\u043d\u0456\u0441\u0442\u044e, \u043f\u043e\u0432\u0438\u043d\u043d\u0456 \u0437\u0430\u043e\u0445\u043e\u0447\u0443\u0432\u0430\u0442\u0438\u0441\u044f \u043e\u0431\u0438\u0440\u0430\u0442\u0438 \u0449\u043e\u0441\u044c, \u0449\u043e \u0457\u043c \u043d\u0430\u0434\u0430\u0454 \u0437\u0430\u0434\u043e\u0432\u043e\u043b\u0435\u043d\u043d\u044f, \u043f\u043e\u0447\u0438\u043d\u0430\u0442\u0438 \u0437 \u043c\u0430\u043b\u0435\u043d\u044c\u043a\u0438\u0445 \u043e\u0431\u0441\u044f\u0433\u0456\u0432 \u0456 \u043f\u0456\u0434\u0432\u0438\u0449\u0443\u0432\u0430\u0442\u0438 \u0442\u0440\u0438\u0432\u0430\u043b\u0456\u0441\u0442\u044c \u0442\u0430 \u0456\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u0456\u0441\u0442\u044c \u0437 \u0447\u0430\u0441\u043e\u043c.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0412\u043f\u0440\u0430\u0432\u0438 (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=n8s-8KtfgFM\"><span style=\"font-weight: 400;\">Exercise<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">, \u0449\u043e \u0432\u0438\u043a\u043e\u043d\u0443\u044e\u0442\u044c\u0441\u044f \u0432 \u043f\u043e\u0437\u0438\u0446\u0456\u0457 \u0441\u0442\u043e\u044f\u0447\u0438, \u044f\u043a\u0456 \u0441\u043f\u0435\u0446\u0456\u0430\u043b\u044c\u043d\u043e \u0443\u0442\u0440\u0443\u0434\u043d\u044e\u044e\u0442\u044c \u043f\u0456\u0434\u0442\u0440\u0438\u043c\u043a\u0443 \u0431\u0430\u043b\u0430\u043d\u0441\u0443, \u0454 \u043d\u0430\u0439\u0431\u0456\u043b\u044c\u0448 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438\u043c\u0438 \u0434\u043b\u044f \u0437\u043d\u0438\u0436\u0435\u043d\u043d\u044f \u0440\u0438\u0437\u0438\u043a\u0443 \u043f\u0430\u0434\u0456\u043d\u043d\u044f \u0432 \u043b\u0456\u0442\u043d\u044c\u043e\u043c\u0443 \u0432\u0456\u0446\u0456.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0454\u0442\u044c\u0441\u044f \u043f\u043e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 \u0446\u0456\u043b\u0435\u0439 (<\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2017\/04\/the-power-of-planning\/\"><span style=\"font-weight: 400;\">goal setting<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">, \u0442\u0440\u0435\u043a\u0435\u0440\u0438 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456 \u0442\u0430\/\u0430\u0431\u043e \u0442\u0440\u0435\u043d\u0435\u0440\u0441\u0442\u0432\u043e \u0437\u0456 \u0437\u0434\u043e\u0440\u043e\u0432\u2019\u044f \u0434\u043b\u044f \u0434\u043e\u043f\u043e\u043c\u043e\u0433\u0438 \u043b\u044e\u0434\u044f\u043c \u043f\u043e\u0445\u0438\u043b\u043e\u0433\u043e \u0432\u0456\u043a\u0443 \u043f\u0456\u0434\u0432\u0438\u0449\u0438\u0442\u0438 \u0443\u0447\u0430\u0441\u0442\u044c \u0443 \u0444\u0456\u0437\u0438\u0447\u043d\u0456\u0439 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0456.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">\u041f\u0435\u0440\u0435\u043a\u043b\u0430\u0434 \u041e\u043b\u0435\u043d\u0438 \u041b\u0443\u0446\u0435\u043d\u043a\u043e.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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. 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