{"id":53808,"date":"2023-07-27T08:00:41","date_gmt":"2023-07-27T05:00:41","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=53808"},"modified":"2023-07-21T10:59:04","modified_gmt":"2023-07-21T07:59:04","slug":"judekime-dabar-kunas-padekos-ateityje","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/judekime-dabar-kunas-padekos-ateityje\/","title":{"rendered":"Jud\u0117kime dabar \u2013 k\u016bnas pad\u0117kos ateityje"},"content":{"rendered":"

Kada \u017emogus laikomas fizi\u0161kai aktyviu?<\/strong><\/p>\n

Anot fizin\u0117s medicinos ir reabilitacijos gydytojos R. Burzd\u017eien\u0117s, fizinis aktyvumas \u2013 tai bet kokie k\u016bno judesiai, kuriuos sukelia raumen\u0173 susitraukimai.<\/p>\n

\u201eKad raumenys gal\u0117t\u0173 susitraukti ir atlikti tam tikr\u0105 darb\u0105, reikalinga energija ir deguonis. Fizinis aktyvumas yra tada, kada, atliekant griau\u010di\u0173 raumen\u0173 sukeltus judesius, energijos suvartojama daugiau nei ramyb\u0117s b\u016bsenoje. Tai yra bet kokia \u017emogaus k\u016bno jud\u0117jimo i\u0161rai\u0161ka, sukelianti didesn\u0119 med\u017eiag\u0173 apykait\u0105: \u012fvairios sporto r\u016b\u0161ys, nam\u0173 \u016bkio darbai ar laisvalaikio veikla, kuriai reikia fizini\u0173 pastang\u0173\u201c, \u2013 ai\u0161kino ji.<\/p>\n

Pasaulio sveikatos organizacijos rekomendacijose si\u016bloma per dien\u0105 skirti ne ma\u017eiau kaip 30 minu\u010di\u0173 bent jau vidutinio intensyvumo fizinei veiklai.<\/p>\n

\u201eVidutinio intensyvumo veiklos metu pakyla pulsas, pada\u017en\u0117ja kv\u0117pavimas, su\u0161ylama. Tad jei einate \u012f darb\u0105 bent 15 minu\u010di\u0173 sp\u0117resniu \u017eingsniu, galite \u0161nek\u0117ti, bet jau b\u016bt\u0173 sunkoka dainuoti, atliekate sveikat\u0105 stiprinan\u010di\u0105 fizin\u0119 veikl\u0105\u201c, \u2013 kalb\u0117jo specialist\u0117.<\/p>\n

Pasak jos, fizinis aktyvumas turi b\u016bti reguliarus, naudingas sveikatai ir lavinantis funkcinius geb\u0117jimus be pastebimos \u017ealos ar pavojaus sveikatai.<\/p>\n

\u201eD\u0117l to bandymas po pasyvios savait\u0117s per pusdien\u012f sukasti vis\u0105 sod\u0105 tikrai nebus sveikat\u0105 stiprinanti veikla, \u2013 pa\u017eym\u0117jo ji, pridurdama, kad mank\u0161tinantis labai svarbu kokybi\u0161kas poilsis tarp fizinio kr\u016bvio interval\u0173: \u2013 Poilsis b\u016btinas, kad raumenyse atsinaujint\u0173 energetin\u0117s med\u017eiagos ir pasi\u0161alint\u0173 j\u0173 skilimo produktai.\u201c<\/p>\n

 <\/p>\n

K<\/strong>ai netreniruoji k\u016bno \u2013 j\u012f prarandi<\/strong><\/p>\n

Fizinis aktyvumas didina atsparum\u0105 stresui, ma\u017eina baimes, nerim\u0105, gerina nuotaik\u0105, bendr\u0105 savijaut\u0105, suteikia daugiau pasitik\u0117jimo savimi, leid\u017eia lengviau bendrauti, socializuotis, pagreitina energijos gamybos procesus, ma\u017eina nuovarg\u012f, stiprina imunin\u0119 sistem\u0105, didina raumen\u0173 j\u0117g\u0105, i\u0161tverm\u0119. Taip pat i\u0161laikomas kaul\u0173 tvirtumas, ma\u017e\u0117ja sirgimo\u00a0 osteoporoze rizika, gerinama pusiausvyra, koordinacija, ma\u017e\u0117ja traum\u0173, kaul\u0173 l\u016b\u017ei\u0173 rizika, ma\u017e\u0117ja nutukimo, II tipo cukrinio diabeto, kardiologini\u0173 lig\u0173 ir v\u0117\u017eio rizika.<\/p>\n

Specialist\u0117 R. Burzd\u017eien\u0117 pabr\u0117\u017e\u0117, kad tempimo, j\u0117gos ir aerobiniai pratimai 30\u201350 procent\u0173 suma\u017eina tikimyb\u0119 susirgti daugeliu l\u0117tini\u0173 lig\u0173, stimuliuoja, ma\u017eina u\u017edegiminius procesus organizme.<\/p>\n

\u201eFizinis aktyvumas stimuliuoja galvos smegen\u0173 neuron\u0173, kurie nyksta nuo per didelio streso, pertempimo, emocij\u0173 valdymo, atnaujinim\u0105. Tai yra puiki ir pigi priemon\u0117 palaikyti psichin\u0119 ir fizin\u0119 sveikat\u0105, ger\u0105 darbingum\u0105, d\u0117mesio koncentracij\u0105 ir atsparum\u0105 stresui\u201c, \u2013 akcentavo fizin\u0117s medicinos ir reabilitacijos gydytoja.<\/p>\n

Pasak jos, kai netreniruoji k\u016bno, prarandi labai daug \u2013 energij\u0105, nuotaik\u0105, anks\u010diau \u012fgytas fizines ypatybes ir sveikat\u0105.<\/p>\n

\u201eM\u016bs\u0173 raumenys \u2013 labai svarbi k\u016bno \u201ebiochemin\u0117s laboratorijos\u201c dalis. Jie gamina k\u016bno l\u0105stel\u0117ms aktyvuoti ir gydyti reikalingas med\u017eiagas. Nenaudojant griau\u010di\u0173 raumen\u0173 jie atrofuojasi, ma\u017e\u0117ja galimyb\u0117s gaminti tas naudingas med\u017eiagas, \u2013 teig\u0117 ji ir t\u0119s\u0117: \u2013 kai esame fizi\u0161kai pasyv\u016bs, raumen\u0173 skaidulos apauga riebalais, o su jais prasideda u\u017edegiminiai procesai, negr\u012f\u017etamai ardantys raumen\u0173 strukt\u016bras. Nenaudojant raumen\u0173,\u00a0 dauguma k\u016bne vykstan\u010di\u0173 proces\u0173 l\u0117t\u0117ja. K\u016bnas apsunksta, prast\u0117ja vir\u0161kinimas, kv\u0117pavimas, did\u0117ja nutukimo, \u0161irdies ir kraujagysli\u0173 lig\u0173, onkologini\u0173 lig\u0173 rizika. I\u0161derinama tobula kaul\u0173-raumen\u0173 sistemos biomechanika, did\u0117ja nugaros, s\u0105nari\u0173 skausm\u0173, \u012fvairi\u0173 traum\u0173 tikimyb\u0117.\u201c<\/p>\n

\"\"
R. Burzd\u017eien\u0117: \u201eVisi galime ir turime atrasti fizin\u0119 veikl\u0105, kuri teikia malonum\u0105 ir visas kitas sveikat\u0105 stiprinan\u010dio fizinio aktyvumo naudas.\u201c Nuotr. i\u0161 Medcentras.lt archyvo<\/figcaption><\/figure>\n

Prad\u0117ti gali kiekvienas<\/strong><\/p>\n

Norintiems eiti sveikesnio ir aktyvesnio gyvenimo b\u016bdo link, fizin\u0117s medicinos ir reabilitacijos gydytoja rekomendavo prad\u0117ti po truput\u012f, bet sistemingai.<\/p>\n

\u201eNereikia pirm\u0105 dien\u0105 apsiavus sportinius batelius i\u0161kart b\u0117gti. Tai nebus nei sveika, nei malonu. I\u0161 prad\u017ei\u0173 u\u017eteks bent 15 minu\u010di\u0173 ar pusvaland\u012f ramiai pavaik\u0161\u010dioti, po to kasdien vis po minut\u0119 kit\u0105 didinant trukm\u0119 ir temp\u0105. Svarbiausia \u2013 prad\u0117ti nuo to, kas malonu ir skatint\u0173 tai t\u0119sti\u201c, \u2013 min\u0117jo ji, papildydama, kad, remiantis atliktais tyrimais, pajutus teigiam\u0105 pirm\u0173j\u0173 treniruo\u010di\u0173 poveik\u012f, \u017emogaus motyvacija b\u016bti fizi\u0161kai aktyviam pakyla.<\/p>\n

R. Burzd\u017eien\u0117 patar\u0117 stengtis daugiau jud\u0117ti p\u0117s\u010diomis ar dvira\u010diu, o va\u017eiuojant automobiliu ar visuomeniniu transportu \u2013 i\u0161lipti tol\u0117liau nuo darbo. Lipti laiptais, ne kilti liftu. Kalbant telefonu nes\u0117d\u0117ti. Kas valand\u0105 darbe daryti pertraukas, per kurias lengvai prasimank\u0161tintum\u0117te, prasivaik\u0161\u010diotum\u0117te.<\/p>\n

Taip pat raginama su \u0161eima ar draugais rinktis aktyvesnius laisvalaikio leidimo b\u016bdus \u2013 eiti \u012f \u017eyg\u012f, atrasti naujus pa\u017eintinius takus, kavines keisti piknikais gamtoje, kur galima atsine\u0161ti kamuol\u012f, skraidan\u010di\u0105 l\u0117k\u0161t\u0119 ar sugalvoti kit\u0173 aktyvi\u0173 pramog\u0173, kurios galimos ir vandens telkiniuose.<\/p>\n

\u201eNeturint laiko sporto klubams, parsisi\u0173skite patinkan\u010dio sporto program\u0117l\u0119, skirt\u0105 pradedantiesiems, ir prad\u0117kite nors po kelias minutes sportuoti su ja. Si\u016blau i\u0161bandyti skirtingo tipo fizines veiklas, kol atrasite tikrai patinkan\u010di\u0105. Gal j\u016bs tas, kuris \u012fsimyl\u0117s orientavimosi sport\u0105, rake\u010di\u0173, kamuoli\u0173, dvira\u010di\u0173, plaukimo, kovos men\u0173, b\u0117gimo ar dar kok\u012f kit\u0105 sport\u0105. Bandykite ir tikrai atrasite savo judesio d\u017eiaugsm\u0105, nesvarbu, kokio am\u017eiaus esate\u201c, \u2013 skatino specialist\u0117.<\/p>\n

\"\" \"\"<\/p>\n

u\u017es. nr. 2023-07-27<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Kada \u017emogus laikomas fizi\u0161kai aktyviu? Anot fizin\u0117s medicinos ir reabilitacijos gydytojos R. Burzd\u017eien\u0117s, fizinis aktyvumas \u2013 tai bet kokie k\u016bno judesiai, kuriuos sukelia raumen\u0173 susitraukimai. \u201eKad raumenys gal\u0117t\u0173 susitraukti ir atlikti tam tikr\u0105 darb\u0105, reikalinga energija ir deguonis. Fizinis aktyvumas yra tada, kada, atliekant griau\u010di\u0173 raumen\u0173 sukeltus judesius, energijos suvartojama daugiau nei ramyb\u0117s b\u016bsenoje. Tai […]<\/p>\n","protected":false},"author":2,"featured_media":53810,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[47,67],"class_list":["post-53808","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sveikatos-saltinis","tag-pirmasis","tag-sveikata"],"yoast_head":"\nJud\u0117kime dabar \u2013 k\u016bnas pad\u0117kos ateityje - \u0160ilut\u0117s naujienos<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.silutesnaujienos.lt\/lt\/judekime-dabar-kunas-padekos-ateityje\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jud\u0117kime dabar \u2013 k\u016bnas pad\u0117kos ateityje - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Kada \u017emogus laikomas fizi\u0161kai aktyviu? Anot fizin\u0117s medicinos ir reabilitacijos gydytojos R. Burzd\u017eien\u0117s, fizinis aktyvumas \u2013 tai bet kokie k\u016bno judesiai, kuriuos sukelia raumen\u0173 susitraukimai. \u201eKad raumenys gal\u0117t\u0173 susitraukti ir atlikti tam tikr\u0105 darb\u0105, reikalinga energija ir deguonis. Fizinis aktyvumas yra tada, kada, atliekant griau\u010di\u0173 raumen\u0173 sukeltus judesius, energijos suvartojama daugiau nei ramyb\u0117s b\u016bsenoje. 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Anot fizin\u0117s medicinos ir reabilitacijos gydytojos R. Burzd\u017eien\u0117s, fizinis aktyvumas \u2013 tai bet kokie k\u016bno judesiai, kuriuos sukelia raumen\u0173 susitraukimai. \u201eKad raumenys gal\u0117t\u0173 susitraukti ir atlikti tam tikr\u0105 darb\u0105, reikalinga energija ir deguonis. Fizinis aktyvumas yra tada, kada, atliekant griau\u010di\u0173 raumen\u0173 sukeltus judesius, energijos suvartojama daugiau nei ramyb\u0117s b\u016bsenoje. 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