{"id":782,"date":"2018-06-09T05:34:20","date_gmt":"2018-06-09T03:34:20","guid":{"rendered":"http:\/\/skalickyobzor.sk\/cms\/?p=782"},"modified":"2018-06-14T17:33:47","modified_gmt":"2018-06-14T15:33:47","slug":"pohybove-aktivity-pre-seniorov","status":"publish","type":"post","link":"http:\/\/skalickyobzor.sk\/cms\/pohybove-aktivity-pre-seniorov\/","title":{"rendered":"Pohybov\u00e9 aktivity pre seniorov"},"content":{"rendered":"<p><strong>Ka\u017ed\u00fdm d\u0148om sme star\u0161\u00ed a\u00a0star\u0161\u00ed. Je to fakt, s\u00a0ktor\u00fdm ni\u010d neurob\u00edme, no o\u00a0to d\u00f4le\u017eitej\u0161ie je zobra\u0165 ho skuto\u010dne na vedomie. S\u00a0vy\u0161\u0161\u00edm vekom m\u00e1 n\u00e1\u0161 organizmus in\u00e9 pohybov\u00e9 schopnosti. V\u00a0rannom detstve sa postupne rozv\u00edjaj\u00fa koordina\u010dn\u00e9 schopnosti, potom r\u00fdchlos\u0165, sila a\u00a0nakoniec vytrvalos\u0165. Napokon \u010dlovek\u00a0s\u00a0prib\u00fadaj\u00facim vekom postupne o\u00a0tieto schopnosti prich\u00e1dza. To v\u0161ak neznamen\u00e1, \u017ee pohyb je v\u00fdsadou mlad\u00fdch a\u00a0zdrav\u00fdch. Mali by sme ma\u0165 na pam\u00e4ti, \u017ee pohyb je ve\u013emi u\u017eito\u010dn\u00fd pre na\u0161e zdravie skuto\u010dne v\u00a0ka\u017edom veku.<\/strong><\/p>\n<h3>U\u017dITO\u010cN\u00dd POHYB<\/h3>\n<p>V\u00a0seniorskom veku prich\u00e1dzaj\u00fa zmeny, ktor\u00e9 sa odzrkad\u013euj\u00fa v\u00a0telesnej aj psychickej str\u00e1nke \u010dloveka a\u00a0s\u00fa ur\u010dit\u00fdm znakom opotrebovania organizmu. Pozorujeme v\u00e4\u010d\u0161iu n\u00e1chylnos\u0165 k\u00a0zdravotn\u00fdm probl\u00e9mom, no dok\u00e1\u017eeme to priaznivo ovplyvni\u0165 vhodn\u00fdm cvi\u010den\u00edm alebo pohybovou aktivitou. Najjednoduch\u0161\u00edm sp\u00f4sobom, ako priaznivo ovplyvni\u0165 zdravie, je spr\u00e1vna vo\u013eba psychickej a\u00a0fyzickej aktivity, v\u00a0kombin\u00e1cii so zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom.<\/p>\n<h3>NAJVHODNEJ\u0160IE AKTIVITY<\/h3>\n<p>Vzh\u013eadom na ciele, pohybov\u00e9 limity a\u00a0\u010dastokr\u00e1t i\u00a0obmedzuj\u00face podmienky s\u00fa odpor\u00fa\u010dan\u00e9 pohybov\u00e9 aktivity seniorov \u0161peci\u00e1lne prisp\u00f4soben\u00e9. Medzi najvhodnej\u0161ie pohybov\u00e9 aktivity seniorov patria:<\/p>\n<p><strong>Aer\u00f3bny tr\u00e9ning<\/strong><br \/>\nNa za\u010diatku je ve\u013emi d\u00f4le\u017eit\u00fd v\u00fdber vhodnej aktivity s\u00a0optim\u00e1lnou z\u00e1\u0165a\u017eou na organizmus. Treba sa vyvarova\u0165 vysokej intenzite, ve\u013ekej pohybovej n\u00e1ro\u010dnosti a\u00a0pohybov\u00fdm aktivit\u00e1m s\u00a0vysok\u00fdm n\u00e1rokom na rovnov\u00e1hu alebo so siln\u00fdmi otrasmi. Medzi najvhodnej\u0161ie aktivity patr\u00ed prech\u00e1dzka, ch\u00f4dza s\u00a0turistick\u00fdmi pali\u010dkami, be\u017eeck\u00e9 ly\u017eovanie, pl\u00e1vanie, tanec.<\/p>\n<p><strong>Silov\u00fd tr\u00e9ning<\/strong><br \/>\nS\u00a0prib\u00fadaj\u00facim vekom postupne svalov\u00e1 sila kles\u00e1. Preto je vhodn\u00e9 precvi\u010di\u0165 cel\u00e9 telo, \u010do sa odzrkadl\u00ed na lep\u0161ej ch\u00f4dzi, \u010di v\u00fdstupe po schodoch. Typick\u00fdm pr\u00edkladom seniorsk\u00e9ho veku je slabos\u0165, ktor\u00e1 dokonca seniorovi br\u00e1ni vych\u00e1dza\u0165 z\u00a0domu. Nasleduje \u00fabytok svalovej hmoty a\u00a0nedostato\u010dne sa stimuluje rovnov\u00e1\u017eny syst\u00e9m, nach\u00e1dzaj\u00faci sa v\u00a0strednom uchu. To m\u00e1 za n\u00e1sledok \u010dast\u00e9 padanie, neistotu a\u00a0zl\u00fa rovnov\u00e1hu pri pohybe. V\u00a0medic\u00edne plat\u00ed nep\u00edsan\u00e9 pravidlo, \u017ee pozit\u00edvnym \u017eivotn\u00fdm \u0161t\u00fdlom dok\u00e1\u017eeme priaznivo ovplyvni\u0165 zdravie aj vo veku nad 65 rokov.<\/p>\n<p><strong>Cvi\u010denie na chrbticu<\/strong><br \/>\nCvi\u010denia podporuj\u00fa spr\u00e1vne dr\u017eanie tela a\u00a0predch\u00e1dzaj\u00fa r\u00f4znym zdravotn\u00fdm probl\u00e9mom, vypl\u00fdvaj\u00facim z\u00a0bolest\u00ed chrbtice. Medzi vhodn\u00e9 aktivity patr\u00ed rehabilita\u010dn\u00e9 cvi\u010denie alebo klasick\u00e1 joga.<\/p>\n<p><strong>Cvi\u010denie na podporu rovnov\u00e1hy<\/strong><br \/>\nCvi\u010denia s\u00fa orientovan\u00e9 na predch\u00e1dzanie p\u00e1dom a\u00a0zlomenin\u00e1m. S\u00a0ich pomocou zlep\u0161ujeme koordina\u010dn\u00e9 schopnosti. Vhodn\u00e9 je napr\u00edklad cvi\u010denie na fit lopte.<\/p>\n<h3>ODBORN\u00cdK RAD\u00cd<\/h3>\n<p>V\u00a0seniorskom veku je d\u00f4le\u017eit\u00e9 vyh\u00fdba\u0165 sa aktivit\u00e1m, ktor\u00e9 klad\u00fa ve\u013ek\u00fd n\u00e1rok na prudk\u00e9 zmeny smeru, r\u00fdchlym silov\u00fdm cvi\u010deniam, cvi\u010deniam na zadr\u017eanie dychu, \u010di cvikom vo ve\u013ekom predklone. Vysk\u00fa\u0161ajte si \u010das\u0165 jednoduch\u00e9ho pohybov\u00e9ho programu lie\u010debnej rehabilit\u00e1cie na doma. Ide\u00e1lne je cvi\u010denie na posteli, zameran\u00e9 na v\u0161eobecn\u00fd rozvoj telesnej kond\u00edcie. Pri cvi\u010den\u00ed le\u017ete na chrbte, ka\u017ed\u00e9 cvi\u010denie opakujte 7-10-kr\u00e1t, pomaly s\u00a0pravideln\u00fdm d\u00fdchan\u00edm a\u00a0v\u00a0maxim\u00e1lnom rozsahu:<\/p>\n<ol>\n<li>V\u00a0ruk\u00e1ch dr\u017e\u00edme loptu a\u00a0pren\u00e1\u0161ame ju oboma rukami doprava a\u00a0do\u013eava (obr.1).<\/li>\n<li>V\u00a0ruk\u00e1ch dr\u017e\u00edme loptu a\u00a0pren\u00e1\u0161ame ju oboma rukami hore a\u00a0dole.<\/li>\n<li>V\u00a0oboch ruk\u00e1ch dr\u017e\u00edme loptu a\u00a0opisujeme \u0148ou kruh.<\/li>\n<li>V\u00a0ruk\u00e1ch dr\u017e\u00edme loptu a\u00a0striedavo pri\u0165ahujeme kolen\u00e1 k\u00a0lopte (obr.2).<\/li>\n<li>Pr\u00e1zdne ruky predpa\u017e\u00edme a\u00a0pohybujeme nimi striedavo jedna hore, druh\u00e1 dole.<\/li>\n<li>Pr\u00e1zdne ruky predpa\u017e\u00edme, id\u00fa od seba k\u00a0posteli a\u00a0nasp\u00e4\u0165 (obr. 3), m\u00f4\u017eeme cvi\u010di\u0165 s\u00a0expanderom.<\/li>\n<li>Dv\u00edhame vystret\u00fa nohu, striedavo (obr. 4), ak sa to nedar\u00ed, m\u00f4\u017eeme si pom\u00f4c\u0165 expanderom.<\/li>\n<li>Zohneme nohu v\u00a0kolene a\u00a0vystrieme, vykon\u00e1vame striedavo (obr.5).<\/li>\n<li>Obidve kolen\u00e1 m\u00e1me zohnut\u00e9 a\u00a0rotujeme nimi do jednej strany a\u00a0druhej strany (obr. 6).<\/li>\n<li>Obidve kolen\u00e1 m\u00e1me zohnut\u00e9, nohy na \u0161\u00edrku panvy a\u00a0zadok dv\u00edhame hore.<\/li>\n<\/ol>\n<p>Pr\u00edkladom \u00faspe\u0161nosti tohto programu je p\u00e1n Viliam. Mal \u0165a\u017ek\u00fa autohav\u00e1riu a\u00a0vo veku 65 rokov mu lek\u00e1ri u\u017e ned\u00e1vali takmer \u017eiadnu \u0161ancu, \u017ee bude e\u0161te niekedy chodi\u0165. Nieko\u013eko mesiacov le\u017eal na l\u00f4\u017eku, mal ve\u013ek\u00fa nadv\u00e1hu, cukrovku, ochabnut\u00e9 svalstvo, artr\u00f3zu kolenn\u00e9ho k\u013abu, deformity na chrbtici a\u00a0depresie. Ka\u017edodenn\u00fdm rehabilita\u010dn\u00fdm a\u00a0zdravotn\u00fdm cvi\u010den\u00edm sa v\u0161ak z\u00a0le\u017eiaceho pacienta stal nielen zdrav\u0161\u00ed, ale aj lep\u0161ie vyzeraj\u00faci, usmievaj\u00faci sa a\u00a0pozit\u00edvne naladen\u00fd senior.<\/p>\n<p><em>Stanislav Opavsk\u00fd,<\/em><br \/>\n<em>rehabilita\u010dn\u00fd pracovn\u00edk<\/em><br \/>\n<em>a\u00a0predseda ob\u010dianskeho zdru\u017eenia OPI<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-865 alignleft\" src=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_1.jpg\" alt=\"\" width=\"307\" height=\"370\" srcset=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_1.jpg 307w, http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_1-249x300.jpg 249w\" sizes=\"auto, (max-width: 307px) 100vw, 307px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-866 size-full\" src=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_2-e1528514590858.jpg\" alt=\"\" width=\"274\" height=\"370\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-867\" src=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_3-297x381.jpg\" alt=\"\" width=\"307\" height=\"394\" srcset=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_3.jpg 297w, http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_3-234x300.jpg 234w\" sizes=\"auto, (max-width: 307px) 100vw, 307px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-868\" src=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_4-300x220.jpg\" alt=\"\" width=\"340\" height=\"250\" srcset=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_4-300x220.jpg 300w, http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_4-80x60.jpg 80w, http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_4.jpg 384w\" sizes=\"auto, (max-width: 340px) 100vw, 340px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-869\" src=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_5-276x381.jpg\" alt=\"\" width=\"307\" height=\"430\" srcset=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_5-214x300.jpg 214w, http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_5.jpg 276w\" sizes=\"auto, (max-width: 307px) 100vw, 307px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-870 alignnone\" src=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_6.jpg\" alt=\"\" width=\"340\" height=\"405\" srcset=\"http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_6.jpg 315w, http:\/\/skalickyobzor.sk\/cms\/wp-content\/uploads\/2018\/06\/aktivity_6-252x300.jpg 252w\" sizes=\"auto, (max-width: 340px) 100vw, 340px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Ka\u017ed\u00fdm d\u0148om sme star\u0161\u00ed a\u00a0star\u0161\u00ed. Je to fakt, s\u00a0ktor\u00fdm ni\u010d neurob\u00edme, no o\u00a0to d\u00f4le\u017eitej\u0161ie je zobra\u0165 ho skuto\u010dne na vedomie. S\u00a0vy\u0161\u0161\u00edm vekom m\u00e1 n\u00e1\u0161 organizmus in\u00e9 pohybov\u00e9 schopnosti. V\u00a0rannom detstve sa postupne rozv\u00edjaj\u00fa koordina\u010dn\u00e9 schopnosti, <a class=\"mh-excerpt-more\" href=\"http:\/\/skalickyobzor.sk\/cms\/pohybove-aktivity-pre-seniorov\/\" title=\"Pohybov\u00e9 aktivity pre seniorov\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":25,"featured_media":948,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":{"0":"post-782","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zaujalo-nas"},"_links":{"self":[{"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/posts\/782","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/comments?post=782"}],"version-history":[{"count":25,"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/posts\/782\/revisions"}],"predecessor-version":[{"id":940,"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/posts\/782\/revisions\/940"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/media\/948"}],"wp:attachment":[{"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/media?parent=782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/categories?post=782"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/skalickyobzor.sk\/cms\/wp-json\/wp\/v2\/tags?post=782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}