{"id":3982,"date":"2013-05-13T08:01:38","date_gmt":"2013-05-13T06:01:38","guid":{"rendered":"http:\/\/ordinas.lt\/lt\/?p=3982"},"modified":"2018-02-10T08:09:44","modified_gmt":"2018-02-10T06:09:44","slug":"sportuokite-be-vargo","status":"publish","type":"post","link":"http:\/\/ordinas.lt\/lt\/gyvenimo-sviesa\/sportuokite-be-vargo\/","title":{"rendered":"Sportuokite be vargo"},"content":{"rendered":"

Visi \u017einome, kad jud\u0117ti \u2013 sveika. Ta\u010diau neretai prireikia mil\u017eini\u0161k\u0173 valios pastang\u0173 u\u017esira\u0161yti \u012f jogos u\u017esi\u0117mimus, prad\u0117ti lankyti basein\u0105 ar kiekvien\u0105 ryt\u0105 prisiversti daryti tam tikrus mank\u0161tos pratimus. Jei visa tai jums kelia daugiau r\u016bpes\u010di\u0173 nei malonumo, nesinervinkite \u2013 sportuoti galima tiesiog pakeitus kai kuriuos savo \u012fpro\u010dius.<\/strong><\/p>\n

\u012e darb\u0105 \u2013 p\u0117s\u010diomis<\/strong><\/p>\n

Teigiama, kad geriausias metas prad\u0117ti sportuoti \u2013 vasara, ta\u010diau tai tikrai n\u0117ra taisykl\u0117. Svarbiausia \u2013 nuo ko prad\u0117ti? Galite \u012f savo kasdienyb\u0119 \u012ftraukti \u0117jim\u0105 p\u0117s\u010diomis \u012f darb\u0105. Patik\u0117kite, sunku bus prisiversti tik pirmosiomis dienomis. Po savait\u0117s kitos jau \u012f darb\u0105 kulniuosite su did\u017eiuliu pasim\u0117gavimu. \u017dinoma, tokiai \u201ekelionei\u201c reikia tinkamai pasiruo\u0161ti: klasikinius batus bei grie\u017et\u0105 darbin\u012f kostium\u0105 palikite spintoje darbe, apsiaukite patogius sportinius batus ir judesi\u0173 nevar\u017ean\u010dius drabu\u017eius.<\/p>\n

Jei visgi, d\u0117l tam tikr\u0173 prie\u017eas\u010di\u0173 \u012f darb\u0105 eiti p\u0117s\u010diomis negalite, bent jau atsisakykite automobilio, o va\u017eiuodami autobusu, i\u0161lipkite keliomis stotel\u0117mis anks\u010diau ir likusi\u0105 atkarp\u0105 iki darboviet\u0117s pa\u0117j\u0117kite. Patik\u0117kite, tai tikrai nesud\u0117tinga ir gali tapti \u012fprasta kasdien\u0117s veiklos dalimi.<\/p>\n

Verta apsvarstyti ir d\u0117l va\u017eiavimo \u012f darb\u0105 dvira\u010diu. Daugelis \u017emoni\u0173 visame pasaulyje kiekvien\u0105 ryt\u0105 pedalus mina su did\u017eiuliu pasim\u0117gavimu. Ir ne veltui. Kasdien nuva\u017eiuodami tam tikr\u0105 atstum\u0105 dvira\u010diu jie jau\u010diasi ne tik sveikesni, bet ir \u017evalesni, ne taip jautriai reaguoja \u012f stresines situacijas, da\u017eniau patiria gyvenimo d\u017eiaugsm\u0105, juos re\u010diau kamuoja bloga nuotaika.<\/p>\n

Efektyvus lipimas laiptais<\/strong><\/p>\n

Tiesa, i\u0161 prad\u017ei\u0173 mintis atsisakyti lifto gali atrodyti bauginanti. Bet i\u0161 ties\u0173 \u0161i u\u017eduotis n\u0117ra jau tokia ne\u012fviekiama. Pirmiausia, \u012fpraskite nesinaudoti eskalatoriumi ir liftu prekybos centruose. Po truput\u012f \u012fpraskite \u012f bet kur\u012f pastato auk\u0161t\u0105 lipti laiptais. Net jei gyvenate daugiaauk\u0161\u010diame name ar dirbate vir\u0161utiniame pastato auk\u0161te. Kur\u012f laik\u0105 laipiodami laiptais pajusite, kaip kilogramai ima tirpti savaime, raumenys tvirt\u0117ja, j\u016bs\u0173 svekata ger\u0117ja.<\/p>\n

Daugiau fizinio darbo<\/strong><\/p>\n

U\u017euot burnoj\u0119, kad j\u016bs\u0173 gyvenimo draugas ar draug\u0117 jums nepadeda namuose darbuotis, pagalvokite apie tai, jog fiziniai darbai padeda ilgiau i\u0161laikyti jaunyst\u0119. Nepraleiskite progos lauke sugr\u0117bti lapus, namuose i\u0161\u0161luoti grindis, nuvalyti dulkes. Tik venkite kilnoti sunkius daiktus. O kiekvien\u0105kart lenkdamiesi arba t\u016bpdami lenkite kelius, o ne subur\u0105. Prie\u0161ingu atveju galite sau pakenkti. Taip pat \u017einokite, kad per m\u0117nulio jaunat\u012f ir del\u010di\u0105 galima u\u017esiimti aktyvesne ir intensyvesne veikla, o kai m\u0117nulis piln\u0117ja ar yra pilnas \u2013 dirbkite ramesnius, ma\u017eiau fizini\u0173 j\u0117g\u0173 reikalaujan\u010dius darbus. Tam tikru laiku netinkamai suaktyvinus k\u016bn\u0105 galima sau pakenkti.<\/p>\n

Nors nam\u0173 ruo\u0161os darbai ir n\u0117ra intensyvi fizin\u0117 vaikla, ta\u010diau vis tiek skatina jus jud\u0117ti, veikia teigiamai. Kad dirbant nam\u0173 ruo\u0161os darbus lyd\u0117t\u0173 ir gera nuotaika, klausykit\u0117s m\u0117giamos muzikos. Kasdien bent pusvaland\u012f pasimank\u0161tinus tokiu b\u016bdu nebereik\u0117s papildomai prakaituoti sporto sal\u0117je.<\/p>\n

Aktyv\u016bs \u017eaidimai<\/strong><\/p>\n

Jei turite vaik\u0173 ar an\u016bk\u0173, i\u0161naudokite jums suteikt\u0105 galimyb\u0119 \u2013 pajud\u0117ti be dideli\u0173 pastang\u0173. Nepasivarginkite pa\u017eaisti su jais vien\u0105 kit\u0105 judr\u0173 \u017eaidim\u0105. Aktyviai pajud\u0117jus bent 20 minu\u010di\u0173 suaktyv\u0117s kraujotaka, i\u0161sijudins s\u0105nariai, pager\u0117s \u0161irdies darbas. Tokiu b\u016bdu jud\u0117dami laikui b\u0117gant pagerinsite s\u0105nari\u0173 stabilum\u0105, i\u0161laikysite lankstum\u0105, be to, pagerinsite nuotaik\u0105, u\u017ekirsite keli\u0105 nerimui ir depresijai. Daug vargo toks sportavimo b\u016bdas nesuteiks, o nauda bus mil\u017eini\u0161ka.<\/p>\n

Mank\u0161ta prie televizoriaus<\/strong><\/p>\n

Jei esate \u012fprat\u0119 ilgus rudens vakarus leisti prie televizoriaus, bent jau nes\u0117d\u0117kite susting\u0119 kelias valandas. \u017di\u016br\u0117dami televizori\u0173 kuo puikiausiai galite i\u0161judinti s\u0105narius, sustiprinti k\u016bno raumenis, pagerinti \u0161irdies darb\u0105: kilnokite svarmenis, atlikite pratimus su specialiu aerobikos kamuoliu, \u0161okin\u0117kite \u0161okdyne. \u0160uoliukai ypa\u010d teigiamai veikia \u0161ird\u012f. Mank\u0161t\u0105 galite atlikti net s\u0117d\u0117dami ant lovos: stipriai sugniau\u017ekite kum\u0161\u010dius, paskui pir\u0161tus i\u0161tempkite, \u012f abi puses pasukiokite rie\u0161us ir p\u0117das, kilnokite rankas bei kojas. Naudos suteiks net nesud\u0117tingi fiziniai pratimai.<\/p>\n

Geriausias treniruoklis \u2013 k\u016bdikis<\/strong><\/p>\n

Tai jau seniai nebe mitas. Pratimai, atliekami drauge su k\u016bdikiu, ne vienai dailiosios lyties atstovei pad\u0117jo numesti nereikalingus kilogramus, susigr\u0105\u017einti prarastas k\u016bno linijas, sustiprinti raumenis ir pagerinti bendr\u0105 sveikatos b\u016bkl\u0119. Jei vaikutis dar visai ma\u017eas, atlikite pratimus ant kilim\u0117lio. Kilnokite k\u016bdik\u012f u\u017esid\u0117j\u0119 ant rank\u0173 ar koj\u0173. Vaikui paaugus ir prad\u0117jus vaik\u0161\u010dioti, \u012f lauk\u0105 eikite be ve\u017eim\u0117lio. Drauge vaik\u0161\u010diokite, b\u0117giokite, \u017eaiskite. Tokia aktyvi veikla pad\u0117s fizinei bei psichinei sveikatai.<\/p>\n

Svarbu prisiminti!<\/strong><\/p>\n

\u2022 Kad b\u016bt\u0173 i\u0161saugota ir pagerinta sveikata, suaugusiam \u017emogui per dien\u0105 u\u017etenka apie 40 min. vidutinio intensyvumo fizin\u0117s veiklos.<\/p>\n

\u2022 Bus didesnis efektas esant skirtingai fizinei veiklai. Jai skirt\u0105 laik\u0105 galite i\u0161dalinti per vis\u0105 dien\u0105: 20 min. vaik\u0161\u010diokite p\u0117s\u010diomis, 15 min. tvarkykit\u0117s namuose, 5 min. skirkite lipimui laiptais.<\/p>\n

\u2022 Ma\u017edaug prie\u0161 100 met\u0173 fizinis darbas sudar\u0117 apie 95 proc. daugelio \u017emoni\u0173 viso darbo, \u0161iomis dienomis \u2013 tik 1 proc.<\/p>\n

\u2022 Nejudrus darbas apsunkina kv\u0117pavimo organ\u0173 darb\u0105, kraujo apytak\u0105, ypa\u010d dubens ir apatini\u0173 gal\u016bni\u0173 srityje.<\/p>\n

\u2022 Sportas ne tik tegiamai veikia sveikat\u0105, suteikia j\u0117g\u0173 ir stipryb\u0117s, bet ir gr\u016bdina charakter\u012f.<\/p>\n

\u2022 Statistika byloja, kad tik ma\u017eiau nei tre\u010ddalis jaunimo yra pakankamai fizi\u0161kai aktyvus. Kad vaikai augt\u0173 sveiki, kasdien jiems b\u016btina bent valand\u0105 pajud\u0117ti aktyviai. Sveikos gyvensenos \u012fpro\u010dius svarbu i\u0161ugdyti dar vaikyst\u0117je.<\/p>\n

\u2022 Fizine veikla vaikai realizuoja visus svarbiausius savo poreikius: pa\u017eintinius, jud\u0117jimo, bendravimo, savirai\u0161kos.<\/p>\n

\u2022 Reguliari fizin\u0117 veikla pagerina bendr\u0105 vyresni\u0173 \u017emoni\u0173 sveikatos b\u016bkl\u0119 ir gyvenimo kokyb\u0119. Tyr\u0117jai skelbia, kad fizinis aktyvumas akivaizd\u017eiai pagerina psichin\u0119 toki\u0173 \u017emoni\u0173 sveikat\u0105, taip pat ma\u017eina depresij\u0105, nerim\u0105. Garbaus am\u017eiaus \u017emon\u0117ms medikai pataria kasdien aktyviai fizinei veiklai skirti bent po pusvaland\u012f.<\/p>\n

\u2022 Specialistai teigia, kad fizinis neaktyvumas yra viena i\u0161 daugelio lig\u0173 atsiradimo prie\u017eas\u010di\u0173.<\/p>\n

\u2022 Tyrimai parod\u0117, kad numetus vos 10 proc. svorio, suma\u017e\u0117ja kraujosp\u016bdis, cholesterolio lygis, pailg\u0117ja gyvenimo trukm\u0117.<\/p>\n

Kad aktyvi veikla nepakenkt\u0173 sveikata:<\/p>\n

\u2022 Rad\u0119 paprast\u0105, bet efektyv\u0173 aktyvios veiklos b\u016bd\u0105, kai kurie \u017emon\u0117s juo taip susi\u017eavi, jog nepastebi, kaip perlenkia lazd\u0105. Tokiems \u201eaktyvuoliams\u201c reik\u0117t\u0173 prisiminti, kad poilsio tr\u016bkumas taip pat kenkia sveikatai.<\/p>\n

\u2022 U\u017esiimant bet kokia fizine veikla reik\u0117t\u0173 vengti staigi\u0173 judesi\u0173.<\/p>\n

\u2022 Pasirinkus per didel\u012f fizin\u012f kr\u016bv\u012f galima stipriai pakenkti savo sveikatai.<\/p>\n

\u2022 Patyrus sunki\u0105 traum\u0105, aktyvi\u0105 veikl\u0105 kuriam laikui reik\u0117t\u0173 pamir\u0161ti. Aktyviau jud\u0117ti galima prad\u0117ti tik palaipsniui ir pasitarus su gydytoju.<\/p>\n

\u2022 Skund\u017eiantis bet kokiais sveikatos negalavimais vert\u0117t\u0173 i\u0161siai\u0161kinti j\u0173 prie\u017east\u012f, o jud\u0117jimo b\u016bd\u0105 pasirinkti pasitarus su specialistu.<\/p>\n

Apra\u0161\u0117 J\u016brat\u0117 Bratikien\u0117<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Visi \u017einome, kad jud\u0117ti \u2013 sveika. Ta\u010diau neretai prireikia mil\u017eini\u0161k\u0173 valios pastang\u0173 u\u017esira\u0161yti \u012f jogos u\u017esi\u0117mimus, prad\u0117ti lankyti basein\u0105 ar<\/p>\n","protected":false},"author":1,"featured_media":3984,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-3982","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gyvenimo-sviesa"],"yoast_head":"\nSportuokite be vargo - Šv. 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