{"id":7100,"date":"2021-08-09T00:00:00","date_gmt":"2021-08-08T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/nechce-sa-vam-sportovat-zacnite-chodit-peso\/"},"modified":"2021-08-09T00:00:00","modified_gmt":"2021-08-08T23:00:00","slug":"nechce-sa-vam-sportovat-zacnite-chodit-peso","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/nechce-sa-vam-sportovat-zacnite-chodit-peso\/","title":{"rendered":"Nechce sa v\u00e1m \u0161portova\u0165? Za\u010dnite chodi\u0165 pe\u0161o"},"content":{"rendered":"<p>Kto by nechcel by\u0165 zdrav\u00fd, s\u00a0peknou postavou, v\u00a0dobrej n\u00e1lade a\u00a0odoln\u00fd vo\u010di stresu? <strong>Za\u010da\u0165 \u017ei\u0165 zdravo<\/strong> b\u00fdva jedno z\u00a0naj\u010dastej\u0161\u00edch predsavzat\u00ed, ktor\u00e9 si d\u00e1vame nielen na Nov\u00fd rok. Len\u017ee ka\u017edodenn\u00e9 cvi\u010denie, \u010di rann\u00fd beh m\u00f4\u017ee by\u0165, najm\u00e4 pre milovn\u00edkov pohodln\u00e9ho gau\u010da, stra\u0161iakom. Mnoh\u00ed si k\u00fapia permanentku do fitnes centra a\u00a0po p\u00e1r t\u00fd\u017ed\u0148och cvi\u010denie vzdaj\u00fa, alebo ani nikdy neza\u010dn\u00fa. Ve\u010f na\u010do zbyto\u010dne vyhadzova\u0165 peniaze?<\/p>\n<p><strong>Ch\u00f4dza je zdarma<\/strong> a\u00a0d\u00e1 sa robi\u0165 kdeko\u013evek. Nie je potrebn\u00e9 drah\u00e9 \u010dlenstvo v posil\u0148ovni. Sta\u010d\u00ed si obu\u0165 top\u00e1nky a vyrazi\u0165 von z dver\u00ed. Ak je pekne, kr\u00e1\u010dajte na \u010derstvom vzduchu, ide\u00e1lne v\u00a0hor\u00e1ch alebo pri jazere, ak pr\u0161\u00ed prech\u00e1dza\u0165 sa d\u00e1 v\u00a0aj v\u00a0n\u00e1kupnom centre.<\/p>\n<h3><strong>Mal\u00fdmi krokmi k\u00a0zmene \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong><\/h3>\n<p>Pre \u013eud\u00ed, ktor\u00ed nie s\u00fa zvyknut\u00ed \u0161portova\u0165, teda \u00fapln\u00fdch nov\u00e1\u010dikov, \u00a0je kr\u00e1\u010danie ide\u00e1lne <strong>kardio-respira\u010dn\u00e9 cvi\u010denie<\/strong>, pre CNN sa vyjadril Evan Matthews, profesor telesnej v\u00fdchovy na Montclairskej \u0161t\u00e1tnej univerzite v New Jersey.<\/p>\n<p>Vysvet\u013euje, \u017ee ch\u00f4dza nie je pre telo nezn\u00e1mym pohybom, a\u00a0tak \u013eudia nepoci\u0165uj\u00fa na za\u010diatku zastra\u0161enie, ktor\u00e9 m\u00f4\u017ee by\u0165 demotivuj\u00face. Z\u00e1rove\u0148 dod\u00e1va, \u017ee prech\u00e1dzku si je mo\u017en\u00e9 rozdeli\u0165 na krat\u0161ie \u00faseky, napr\u00edklad kr\u00e1\u010da\u0165 10 min\u00fat do pr\u00e1ce a\u00a0\u010fal\u0161\u00edch desa\u0165 z\u00a0pr\u00e1ce.<\/p>\n<p>Ch\u00f4dza nie je len jednoduchou, ale aj <strong>bezpe\u010dnou pohybovou aktivitou<\/strong>. Pod\u013ea spr\u00e1vy americk\u00e9ho Ministerstva zdravotn\u00edctva a soci\u00e1lnej starostlivosti m\u00e1 jednu z <strong>najni\u017e\u0161\u00edch mier \u00farazovosti.<\/strong><\/p>\n<h3><strong>Zni\u017euje krvn\u00fd tlak, zlep\u0161uje n\u00e1ladu<\/strong><\/h3>\n<p>\u0160peci\u00e1lna spr\u00e1va Harvardskej lek\u00e1rskej fakulty tvrd\u00ed, \u017ee len 21 min\u00fat ch\u00f4dze denne m\u00f4\u017ee <strong>zn\u00ed\u017ei\u0165 riziko srdcov\u00fdch chor\u00f4b<\/strong> o 30 %. Univerz\u00e1lna pohybov\u00e1 aktivita z\u00e1rove\u0148 <strong>zni\u017euje krvn\u00fd tlak<\/strong>, cholesterol, riziko cukrovky a rakoviny a udr\u017eiava <strong>ment\u00e1lne zdravie v rovnov\u00e1he<\/strong>.<\/p>\n<p>In\u00e1 \u0161t\u00fadia publikovan\u00e1 v \u010dasopise Neurology z roku 2010 na\u0161la spojitos\u0165 medzi ch\u00f4dzou a v\u00e4\u010d\u0161\u00edm mno\u017estvom sivej hmoty v\u00a0mozgu, \u010do znamen\u00e1, \u017ee by mala <strong>zlep\u0161ova\u0165 pam\u00e4\u0165 a\u00a0kognit\u00edvne schopnosti<\/strong>. Aj v\u00fdskum z univerzity vo Virg\u00ednii nazna\u010duje, \u017ee pr\u00e1ve prech\u00e1dzka m\u00f4\u017ee u star\u0161\u00edch mu\u017eov zn\u00ed\u017ei\u0165 riziko demencie a Alzheimerovej choroby.<\/p>\n<p>Len nieko\u013eko min\u00fatov\u00fd pohyb vonku <strong>upokojuje a\u00a0zlep\u0161uje n\u00e1ladu<\/strong>. Ke\u010f\u017ee ch\u00f4dza je z\u00e1\u0165a\u017eov\u00fdm cvi\u010den\u00edm, je prospe\u0161n\u00e1 pre kosti a k\u013aby, ale aj svaly brucha a n\u00f4h. Pod\u013ea niektor\u00fdch odhadov by pravideln\u00e1 ch\u00f4dza mohla u\u0161etri\u0165 Ameri\u010danom viac ako 100 mili\u00e1rd dol\u00e1rov ro\u010dne v r\u00e1mci n\u00e1kladov na zdravotn\u00fa starostlivos\u0165.<\/p>\n<h3><strong>Mus\u00edm spravi\u0165 10 000 krokov denne? <\/strong><\/h3>\n<p>Okr\u00fahlych <strong>10\u00a0000 krokov<\/strong> b\u00fdva \u010dasto prednastaven\u00fdm denn\u00fdm cie\u013eom v\u00a0mobiln\u00fdch aplik\u00e1ci\u00e1ch alebo inteligentn\u00fdch hodink\u00e1ch. Najm\u00e4 pri sedavom zamestnan\u00ed sa m\u00f4\u017ee zda\u0165 tento po\u010det krokov <strong>nedosiahnute\u013en\u00fd<\/strong>.<\/p>\n<p>Mo\u017eno v\u00e1s prekvap\u00edme, ale magick\u00e9 \u010d\u00edslo 10\u00a0000 krokov neodporu\u010dila skupina lek\u00e1rov. P\u00f4vodne poch\u00e1dza z\u00a0japonskej marketingovej kampane\u00a060. rokov, ktor\u00e1 sa uskuto\u010dnila kr\u00e1tko pred za\u010diatkom olympijsk\u00fdch hier. A\u017e nesk\u00f4r vedci vykonali s\u00e9riu v\u00fdskumov, kedy sa sna\u017eili objavi\u0165 to \u201eide\u00e1lne\u201c \u010d\u00edslo.<\/p>\n<p>Nieko\u013ekoro\u010dn\u00fd v\u00fdskum I-Min Lee, profesorky medic\u00edny na Harvardskej lek\u00e1rskej fakulte, a jej t\u00edmu, sa zameral na skupinu viac ako 16 000 \u017eien vo veku sedemdesiat rokov, pri\u010dom porovn\u00e1val denn\u00fd po\u010det krokov s pravdepodobnos\u0165ou \u00famrtia.<\/p>\n<p>\u017deny, ktor\u00e9 urobili viac ako 4 000 krokov za de\u0148, mali ove\u013ea v\u00e4\u010d\u0161iu pravdepodobnos\u0165, \u017ee e\u0161te bud\u00fa na\u017eive, ne\u017e tie, ktor\u00e9 urobili iba 2 700 krokov. Je prekvapuj\u00face, \u017ee tak\u00fd mal\u00fd rozdiel m\u00f4\u017ee ma\u0165 d\u00f4sledky na <strong>dlhovekos\u0165.<\/strong><\/p>\n<p>Pod\u013ea tejto logiky je mo\u017en\u00e9 predpoklada\u0165, \u017ee \u010d\u00edm viac krokov \u010dlovek podnikne, t\u00fdm lep\u0161ie. Platilo to, ale iba do<strong> 7 500 krokov denne<\/strong>, po ktor\u00fdch sa ni\u010d nezmenilo na <strong>priemernej d\u013a\u017eke \u017eivota<\/strong>.<\/p>\n<h3><strong>Ch\u00f4dzou k\u00a0zlep\u0161eniu vz\u0165ahov<\/strong><\/h3>\n<p>Okrem mnoh\u00fdch zdravotn\u00fdch benefitov, ktor\u00e9 sme spomenuli vy\u0161\u0161ie,\u00a0 je ka\u017edodenn\u00e1 prech\u00e1dzka aj skvelou pr\u00edle\u017eitos\u0165ou na <strong>rozhovory s de\u0165mi alebo man\u017eelom<\/strong>. M\u00f4\u017ee zlep\u0161i\u0165 <strong>vz\u00e1jomn\u00fa komunik\u00e1ciu,<\/strong> \u010do vedie k rie\u0161eniu mnoh\u00fdch probl\u00e9mov v rodin\u00e1ch. Pravideln\u00e9 prech\u00e1dzky s\u00fa tie\u017e jedn\u00fdm zo sp\u00f4sobov, ako spozna\u0165 svojich susedov a <strong>rozv\u00edja\u0165 tak soci\u00e1lne v\u00e4zby prospe\u0161n\u00e9 v ka\u017edom veku<\/strong>.<\/p>\n Zdroj: pexels.com\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Kto by nechcel by\u0165 zdrav\u00fd, s\u00a0peknou postavou, v\u00a0dobrej n\u00e1lade a\u00a0odoln\u00fd vo\u010di stresu? Za\u010da\u0165 \u017ei\u0165 zdravo b\u00fdva jedno z\u00a0naj\u010dastej\u0161\u00edch predsavzat\u00ed, ktor\u00e9 si d\u00e1vame nielen na Nov\u00fd<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-7100","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=7100"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7100\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}