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[title] => Je li 10.000 koraka čarobna brojka za bolje zdravlje? Velika studija potvrdila da je dovoljno puno manje
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Svi poznajemo barem jednu osobu koja provjerava svoj pedometar nekoliko puta dnevno kako bi saznala koliko joj koraka fali do ‘čarobnih‘ 10.000. U nekim slučajevima ta osoba smo mi.
Deset tisuća zvuči puno. Prosječnoj osobi treba između 80 i 150 minuta kako bi dosegla taj prag, što zahtijeva podosta napora. No, trebamo li uistinu toliko koračati kako bi pospješili zdravlje?
Na temelju nove meta-analize koja sadrži 17 različitih istraživanja u kojima je sudjelovalo čak 227.000 ispitanika, odgovor je ne.
Međunarodni tim znanstvenika objavio je u Europskom časopisu za preventivnu kardiologiju potvrdu onoga što smo mnogi od nas sumnjali ili čemu smo se nadali - zdravstvene koristi mogu se ostvariti s izrazito manjim brojem koraka.
Analiza otkriva da je 4000 koraka dnevno dovoljno da smanji prosječnu smrtnost, a samo 2400 koraka je dovoljno da smanji rizik od smrti uzrokovane kardiovaskularnim bolestima. Naravno, što više koraka, to bolje.
Doktorica Christine Joisten, voditeljica Zavoda za tjelesnu aktivnost i promicanje zdravlja na njemačkom sportskom sveučilištu (DSHS) sa sjedištem u Kölnu, odgovara na neka od bitnih pitanja vezana za hodanje, tjelovježbu i zdravlje.
Je li mjerilo od 10.000 koraka besmisleno?
"Zapravo i nije zato što postoji više analiza koje pokazuju da je cilj od 10.000 koraka bitan preduvjet za uspjeh – posebno za sniženje krvnog tlaka i indeksa tjelesne mase (BMI)", kazala je Joisten.
Također, Američki centar za kontrolu i prevenciju bolesti (CDC) trenutno preporučuje većini odraslih da teže cilju od 10.000 koraka zbog općeg zdravlja.
"Ustvari, tih 10.000 koraka dolazi iz japanske marketinške kampanje" za pedometar prije Olimpijskih igara u Tokiju 1964. godine, tvrdi Joisten. Naime, japanski simbol za broj 10 000 sliči osobi koja hoda.
Zašto bi trebalo svakodnevno vježbati?
"Fizička aktivnost općenito, u svakodnevnom životu, na poslu i u slobodno vrijeme, pomaže u prevenciji nezaraznih bolesti", objašnjava Joisten.
Među njima su rak i kardiovaskularne bolesti i rizični faktori za njih poput visokog krvnog tlaka, pretilosti i dijabetesa, ali i neurodegenerativni poremećaji poput Alzheimerove bolesti.
Tjelovježba također pomaže u sprječavanju ortopedskih, reumatskih i psihičkih bolesti, tvrdi Joisten.
"Pomaže i ljudima koji žive s kroničnim bolestima, prvenstveno tako što im povećava kvalitetu života".
Pomažu li zapravo sve te aplikacije i uređaji za praćenje fizičke aktivnosti?
"Osobno smatram da pomažu jer omogućuju uvid u ostvarena postignuća i tako služe kao dobra motivacija", tvrdi Joisten, ali pritom dodaje kako su "neki ljudi frustrirani ako ne dosegnu svoje zadane ciljeve".
Čak i mali napredak se mora uzeti u obzir.
"Mala povećanja od 500 do 1000 koraka dnevno ili 5 do 10 minuta hodanja više lako se mogu realizirati", kaže Joisten.
Svjetska zdravstvena organizacija (WHO) ljudima od 18 do 64 godine preporuča minimalno 150 do 300 minuta umjerene fizičke aktivnosti tjedno ili 75 do 150 minuta intenzivnije aerobne fizičke aktivnosti, uz vježbe jačanja velikih skupina mišića dvaput tjedno ili više.
Isto vrijedi i za starije od 65 godina kojima se posebno preporučuju vježbe ravnoteže i koordinacije.
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Svi poznajemo barem jednu osobu koja provjerava svoj pedometar nekoliko puta dnevno kako bi saznala koliko joj koraka fali do ‘čarobnih‘ 10.000. U nekim slučajevima ta osoba smo mi.
Deset tisuća zvuči puno. Prosječnoj osobi treba između 80 i 150 minuta kako bi dosegla taj prag, što zahtijeva podosta napora. No, trebamo li uistinu toliko koračati kako bi pospješili zdravlje?
Na temelju nove meta-analize koja sadrži 17 različitih istraživanja u kojima je sudjelovalo čak 227.000 ispitanika, odgovor je ne.
Međunarodni tim znanstvenika objavio je u Europskom časopisu za preventivnu kardiologiju potvrdu onoga što smo mnogi od nas sumnjali ili čemu smo se nadali - zdravstvene koristi mogu se ostvariti s izrazito manjim brojem koraka.
Analiza otkriva da je 4000 koraka dnevno dovoljno da smanji prosječnu smrtnost, a samo 2400 koraka je dovoljno da smanji rizik od smrti uzrokovane kardiovaskularnim bolestima. Naravno, što više koraka, to bolje.
Doktorica Christine Joisten, voditeljica Zavoda za tjelesnu aktivnost i promicanje zdravlja na njemačkom sportskom sveučilištu (DSHS) sa sjedištem u Kölnu, odgovara na neka od bitnih pitanja vezana za hodanje, tjelovježbu i zdravlje.
Je li mjerilo od 10.000 koraka besmisleno?
"Zapravo i nije zato što postoji više analiza koje pokazuju da je cilj od 10.000 koraka bitan preduvjet za uspjeh – posebno za sniženje krvnog tlaka i indeksa tjelesne mase (BMI)", kazala je Joisten.
Također, Američki centar za kontrolu i prevenciju bolesti (CDC) trenutno preporučuje većini odraslih da teže cilju od 10.000 koraka zbog općeg zdravlja.
"Ustvari, tih 10.000 koraka dolazi iz japanske marketinške kampanje" za pedometar prije Olimpijskih igara u Tokiju 1964. godine, tvrdi Joisten. Naime, japanski simbol za broj 10 000 sliči osobi koja hoda.
Zašto bi trebalo svakodnevno vježbati?
"Fizička aktivnost općenito, u svakodnevnom životu, na poslu i u slobodno vrijeme, pomaže u prevenciji nezaraznih bolesti", objašnjava Joisten.
Među njima su rak i kardiovaskularne bolesti i rizični faktori za njih poput visokog krvnog tlaka, pretilosti i dijabetesa, ali i neurodegenerativni poremećaji poput Alzheimerove bolesti.
Tjelovježba također pomaže u sprječavanju ortopedskih, reumatskih i psihičkih bolesti, tvrdi Joisten.
"Pomaže i ljudima koji žive s kroničnim bolestima, prvenstveno tako što im povećava kvalitetu života".
Pomažu li zapravo sve te aplikacije i uređaji za praćenje fizičke aktivnosti?
"Osobno smatram da pomažu jer omogućuju uvid u ostvarena postignuća i tako služe kao dobra motivacija", tvrdi Joisten, ali pritom dodaje kako su "neki ljudi frustrirani ako ne dosegnu svoje zadane ciljeve".
Čak i mali napredak se mora uzeti u obzir.
"Mala povećanja od 500 do 1000 koraka dnevno ili 5 do 10 minuta hodanja više lako se mogu realizirati", kaže Joisten.
Svjetska zdravstvena organizacija (WHO) ljudima od 18 do 64 godine preporuča minimalno 150 do 300 minuta umjerene fizičke aktivnosti tjedno ili 75 do 150 minuta intenzivnije aerobne fizičke aktivnosti, uz vježbe jačanja velikih skupina mišića dvaput tjedno ili više.
Isto vrijedi i za starije od 65 godina kojima se posebno preporučuju vježbe ravnoteže i koordinacije.
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11. svibanj 2024 21:53
