{"id":38217,"date":"2023-12-11T13:28:44","date_gmt":"2023-12-11T13:28:44","guid":{"rendered":"https:\/\/allaboutibs.com\/ake-su-najlepsie-druhy-fyzickych-aktivit-pri-ibs\/"},"modified":"2024-10-21T11:42:35","modified_gmt":"2024-10-21T11:42:35","slug":"ake-su-najlepsie-druhy-fyzickych-aktivit-pri-ibs","status":"publish","type":"post","link":"https:\/\/allaboutibs.com\/sk\/ake-su-najlepsie-druhy-fyzickych-aktivit-pri-ibs\/","title":{"rendered":"Ak\u00e9 s\u00fa najlep\u0161ie druhy fyzick\u00fdch aktiv\u00edt pri IBS?"},"content":{"rendered":"

[et_pb_section fb_built=“1″ _builder_version=“4.16″ global_colors_info=“{}“ theme_builder_area=“post_content“][et_pb_row _builder_version=“4.16″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“ global_colors_info=“{}“ theme_builder_area=“post_content“ custom_padding=“|||19px||“][et_pb_column type=“4_4″ _builder_version=“4.16″ custom_padding=“|||“ global_colors_info=“{}“ custom_padding__hover=“|||“ theme_builder_area=“post_content“][et_pb_text _builder_version=“4.23.1″ background_size=“initial“ background_position=“top_left“ background_repeat=“repeat“ hover_enabled=“0″ global_colors_info=“{}“ theme_builder_area=“post_content“ sticky_enabled=“0″]<\/p>\n

V\u0161ade po\u010d\u00favame, ak\u00e1 d\u00f4le\u017eit\u00e1 je fyzick\u00e1 aktivita pre zdrav\u00fd \u017eivot. Predstava fyzickej aktivity je v\u0161ak pre pacientov trpiacich IBS mimoriadne n\u00e1ro\u010dn\u00e1. Nikto nechce \u00eds\u0165 do posil\u0148ovne s boles\u0165ami brucha a in\u00fdmi nekontrolovate\u013en\u00fdmi pr\u00edznakmi IBS. Preto je pochopite\u013en\u00e9, \u017ee sa fyzickej aktivite \u010dasto vyh\u00fdbame. Je lep\u0161ie sa pohybu vyhn\u00fa\u0165? Ak\u00fd druh fyzickej aktivity by mohol st\u00e1\u0165 za vysk\u00fa\u0161anie?<\/em><\/p>\n

Odpor\u00fa\u010daj\u00fa sa fyzick\u00e9 aktivity n\u00edzkej a\u017e strednej intenzity<\/h2>\n

Fyzick\u00e9 aktivity s n\u00edzkou intenzitou vr\u00e1tane ch\u00f4dze, bicyklovania, pl\u00e1vania a jogy by mohli pom\u00f4c\u0165 zmierni\u0165 pr\u00edznaky. Ak sa tieto typy cvi\u010den\u00ed vykon\u00e1vaj\u00fa pravidelne<\/strong>, zlep\u0161uj\u00fa aj imunitn\u00e9 funkcie, zni\u017euj\u00fa \u00fazkos\u0165 a \u010fal\u0161ie psychick\u00e9 probl\u00e9my spojen\u00e9 s IBS. Okrem toho maj\u00fa pozit\u00edvny vplyv na \u010drevn\u00fd mikrobi\u00f3m a celkov\u00e9 zdravie.<\/p>\n

Cie\u013eom je pribli\u017ene 20-60 min\u00fat fyzickej aktivity trikr\u00e1t a\u017e p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne<\/strong>. Tu s\u00fa niektor\u00e9 z naj\u010dastej\u0161ie odpor\u00fa\u010dan\u00fdch:<\/p>\n

Joga<\/h3>\n
\n
Najzn\u00e1mej\u0161\u00edm typom jogy je hatha joga<\/strong>, ktor\u00e1 sa zameriava na r\u00f4zne poz\u00edcie, udr\u017eiavanie rovnov\u00e1hy a d\u00fdchanie. Tento typ jogy pom\u00e1ha zlep\u0161i\u0165 flexibilitu a posilni\u0165 ‚core‘, v preklade jadro alebo stred tela a svalovej s\u00fastavy, pri\u010dom sa zameriava aj na upokojenie mysle. Posil\u0148ovanie svalov v jadre tela by mohlo pom\u00f4c\u0165 k zlep\u0161eniu pr\u00edznakov IBS, podobne ako aj celkovej fyzickej kond\u00edcie.<\/div>\n
Zmiernenie bolesti brucha, nevo\u013enosti, z\u00e1pchy a nad\u00favania nastalo pribli\u017ene po 2 mesiacoch cvi\u010denia jogy. Joga m\u00f4\u017ee tie\u017e zlep\u0161i\u0165 pr\u00edznaky hna\u010dky. V niektor\u00fdch \u0161t\u00fadi\u00e1ch sa uk\u00e1zalo, \u017ee je to dokonca \u00fa\u010dinnej\u0161ie ako niektor\u00e9 farmakologick\u00e9 lieky, napr\u00edklad loperamid.<\/div>\n<\/section>\n

<\/h3>\n

Prech\u00e1dzky<\/h3>\n
\n
\n
Ch\u00f4dza m\u00f4\u017ee tie\u017e pom\u00f4c\u0165 zlep\u0161i\u0165 tr\u00e1viace pr\u00edznaky. Zmier\u0148uje nepohodlie a zbavuje \u00fazkosti. \u00da\u010dinky ch\u00f4dze s\u00fa vo v\u0161eobecnosti podobn\u00e9 \u00fa\u010dinkom jogy.<\/strong> Pre v\u00e4\u010d\u0161inu \u013eud\u00ed je jednoduch\u0161ie dr\u017ea\u0165 sa pravidelnej ch\u00f4dze ako jogy. Vo v\u0161eobecnosti je pre mnoh\u00fdch \u013eud\u00ed jednoduch\u0161ie vybra\u0165 si ch\u00f4dzu, preto\u017ee sa d\u00e1 vykon\u00e1va\u0165 vo v\u00e4\u010d\u0161ine prostred\u00ed a m\u00f4\u017ee by\u0165 spojen\u00e1 s vybavovan\u00edm povinnost\u00ed alebo in\u00fdmi typick\u00fdmi ka\u017edodenn\u00fdmi \u010dinnos\u0165ami.<\/div>\n

<\/h3>\n

Ko\u013eko by ste mali chodi\u0165?<\/h3>\n

Odpor\u00fa\u010da sa chodi\u0165 ka\u017ed\u00fd de\u0148. \u00da\u010dinky s\u00fa t\u00fdm lep\u0161ie, \u010d\u00edm pravidelnej\u0161ie chod\u00edte. Neznamen\u00e1 to, \u017ee mus\u00edte ka\u017ed\u00fd de\u0148 dosiahnu\u0165 cie\u013e 10 000 krokov. V\u017edy je d\u00f4le\u017eit\u00e9 po\u010d\u00fava\u0165 svoje telo a odpo\u010d\u00edva\u0165, ke\u010f sa c\u00edtite unaven\u00ed. Aj m\u00e1lo ch\u00f4dze je lep\u0161ie ako ni\u010d.<\/p>\n<\/div>\n<\/section>\n

<\/h3>\n

Pl\u00e1vanie a cyklistika<\/h3>\n

Podobn\u00e9 \u00fa\u010dinky sa zistili aj pri pl\u00e1van\u00ed alebo bicyklovan\u00ed pri pomal\u00fdch r\u00fdchlostiach. Je d\u00f4le\u017eit\u00e9 zd\u00f4razni\u0165, \u017ee zlep\u0161enie sympt\u00f3mov IBS bolo lep\u0161ie u pacientov so z\u00e1pchou (IBS-C) ako u pacientov s prevahou hna\u010dky (IBS-D). To znamen\u00e1, \u017ee pacienti s IBS-D by mali by\u0165 opatrnej\u0161\u00ed a vybra\u0165 si tak\u00e9 cvi\u010denie, ktor\u00e9 nezhor\u0161uje ich pr\u00edznaky.<\/p>\n

A \u010do beh?<\/h3>\n

Niektor\u00ed pacienti tvrdia, \u017ee beh je pre nich e\u0161te \u00fa\u010dinnej\u0161\u00ed na zmiernenie pr\u00edznakov IBS. Beh by mohol by\u0165 prospe\u0161n\u00fd najm\u00e4 pre pacientov s IBS-C.<\/strong> Na druhej strane, viacer\u00ed pacienti sa domnievaj\u00fa, \u017ee beh m\u00f4\u017ee vyvola\u0165 alebo zhor\u0161i\u0165 ich IBS. Pr\u00edznaky tzv. „be\u017eeck\u00e9ho \u017eal\u00fadka“<\/a> sa be\u017ene sp\u00e1jaj\u00fa s behom, najm\u00e4 s vytrvalostn\u00fdm behom alebo behom na vysokej r\u00fdchlosti. Tieto pr\u00edznaky m\u00f4\u017eu by\u0165 pre pacientov s IBS nepr\u00edjemn\u00e9 a je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee tr\u00e1viaci trakt ka\u017ed\u00e9ho \u010dloveka reaguje na tak\u00fdto stres inak. Ak chcete vysk\u00fa\u0161a\u0165 beh, za\u010dnite pomaly a zvy\u0161ujte intenzitu alebo d\u013a\u017eku trvania pod\u013ea toho, \u010do va\u0161e telo zvl\u00e1dne.<\/p>\n

\u200c<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=“4.23.1″ _module_preset=“default“ theme_builder_area=“post_content“][et_pb_column _builder_version=“4.23.1″ _module_preset=“default“ type=“4_4″ theme_builder_area=“post_content“][et_pb_image src=“https:\/\/allaboutibs.com\/wp-content\/uploads\/2024\/10\/exercise-a-IBS-sk.png“ _builder_version=“4.23.1″ _module_preset=“default“ theme_builder_area=“post_content“ hover_enabled=“0″ sticky_enabled=“0″ alt=“Zhrnutie \u00fa\u010dinkov fyzickej aktivity.“ title_text=“Cestovanie s IBS – k\u00f3pia“][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=“1″ theme_builder_area=“post_content“ _builder_version=“4.23.1″ _module_preset=“default“][et_pb_row _builder_version=“4.23.1″ _module_preset=“default“ theme_builder_area=“post_content“][et_pb_column _builder_version=“4.23.1″ _module_preset=“default“ type=“4_4″ theme_builder_area=“post_content“][et_pb_text _builder_version=“4.23.1″ _module_preset=“default“ theme_builder_area=“post_content“ hover_enabled=“0″ sticky_enabled=“0″]<\/p>\n

Fyzick\u00e1 aktivita vysokej intenzity m\u00f4\u017ee by\u0165 problematick\u00e1<\/h2>\n
\n
Podobne ako pri behu m\u00f4\u017ee by\u0165 pre pacientov s IBS \u010dasto problematick\u00e1 ve\u013emi n\u00e1ro\u010dn\u00e1 fyzick\u00e1 aktivita<\/strong>. Vypl\u00fdva to z te\u00f3rie, pod\u013ea ktorej sa riziko zhor\u0161enia pr\u00edznakov IBS zvy\u0161uje s intenzitou cvi\u010denia.<\/div>\n
U profesion\u00e1lnych \u0161portovcov sa pri ve\u013ekej z\u00e1\u0165a\u017ei vyskytuj\u00fa r\u00f4zne tr\u00e1viace \u0165a\u017ekosti, ako s\u00fa bolesti brucha, hna\u010dky a syndr\u00f3m derav\u00e9ho \u010dreva<\/a>.<\/div>\n
<\/div>\n
Viacer\u00e9 \u0161t\u00fadie uv\u00e1dzaj\u00fa, \u017ee aer\u00f3bne cvi\u010denie m\u00f4\u017ee by\u0165 prospe\u0161nou strat\u00e9giou na modul\u00e1ciu \u010drevn\u00e9ho mikrobi\u00f3mu vr\u00e1tane cvi\u010den\u00ed strednej alebo vy\u0161\u0161ej intenzity. To je obzvl\u00e1\u0161\u0165 \u00fa\u010dinn\u00e9 pre pacientov s nadv\u00e1hou. Jedn\u00fdm z mo\u017en\u00fdch d\u00f4vodov je zlep\u0161enie kond\u00edcie srdca a p\u013e\u00fac<\/strong>, ktor\u00e9 taktie\u017e s\u00favis\u00ed s v\u00e4\u010d\u0161ou rozmanitos\u0165ou \u010drevn\u00fdch mikr\u00f3bov. Pr\u00ednos by v\u0161ak mohol by\u0165 aj v\u010faka kombin\u00e1cii zmien \u017eivotn\u00e9ho \u0161t\u00fdlu, preto\u017ee \u013eudia, ktor\u00ed pravidelne cvi\u010dia, sa \u010dasto stravuj\u00fa zdrav\u0161ie a konzumuj\u00fa viac ovocia a zeleniny.<\/div>\n
<\/div>\n<\/section>\n

<\/h2>\n

Zhrnutie <\/h2>\n

Fyzick\u00e1 aktivita zlep\u0161uje pr\u00edznaky IBS, tr\u00e1venie a du\u0161evn\u00e9 zdravie. U pacientov s IBS m\u00e1 aj protiz\u00e1palov\u00e9 a antioxida\u010dn\u00e9 \u00fa\u010dinky. Hoci Svetov\u00e1 Zdravotn\u00edcka Organiz\u00e1cia (WHO) odpor\u00fa\u010da, aby sa dospel\u00ed venovali aer\u00f3bnemu cvi\u010deniu a cvi\u010deniu strednej intenzity aspo\u0148 150-300 min\u00fat t\u00fd\u017edenne alebo aspo\u0148 75-150 min\u00fat t\u00fd\u017edenne cvi\u010deniu vysokej intenzity, cvi\u010denie vysokej intenzity sa vo v\u0161eobecnosti \u013eu\u010fom trpiacim IBS neodpor\u00fa\u010da. Mohlo by sp\u00f4sobi\u0165 zhor\u0161enie pr\u00edznakov IBS a malo by sa teda vykon\u00e1va\u0165 s rozvahou.<\/p>\n

Zlep\u0161enie fyzickej kond\u00edcie by mohlo pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 intenzitu a frekvenciu pr\u00edznakov IBS, len si nezabudnite vybra\u0165 aktivitu, ktor\u00fa m\u00f4\u017eete vykon\u00e1va\u0165 pravidelne a ktor\u00e1 v\u00e1s z\u00e1rove\u0148 bav\u00ed!<\/p>\n

Zdroje<\/h2>\n

Bonomini-Gnutzmann, R., Plaza-D\u00edaz, J., Jorquera-Aguilera, C., Rodr\u00edguez-Rodr\u00edguez, A., & Rodr\u00edguez-Rodr\u00edguez, F. (2022). Vplyv intenzity a trvania cvi\u010denia na \u010drevn\u00fa mikrofl\u00f3ru u \u013eud\u00ed: Systematick\u00fd preh\u013ead. International Journal of Environmental Research and Public Health<\/i>, 19<\/i>(15), 9518. https:\/\/doi.org\/10.3390\/ijerph19159518<\/p>\n

Radziszewska, M., Smarkusz-Zarzecka, J., & Lucyna Ostrowska. (2023). V\u00fd\u017eiva, fyzick\u00e1 aktivita a suplement\u00e1cia pri syndr\u00f3me dr\u00e1\u017ediv\u00e9ho \u010dreva. Nutrients<\/i>, 15<\/i>(16), 3662-3662. https:\/\/doi.org\/10.3390\/nu15163662<\/p>\n

Zhou, C., Zhao, E., Li, Y., Jia, Y., & Li, F. (2019). Cvi\u010debn\u00e1 terapia pacientov so syndr\u00f3mom dr\u00e1\u017ediv\u00e9ho \u010dreva: Systematick\u00fd preh\u013ead randomizovan\u00fdch kontrolovan\u00fdch \u0161t\u00fadi\u00ed. Neurogastroenterology and Motility : The Official Journal of the European Gastrointestinal Motility Society<\/i>, 31<\/i>(2), e13461. https:\/\/doi.org\/10.1111\/nmo.13461<\/p>\n

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V\u0161ade po\u010d\u00favame, ak\u00e1 d\u00f4le\u017eit\u00e1 je fyzick\u00e1 aktivita pre zdrav\u00fd \u017eivot. Predstava fyzickej aktivity je v\u0161ak pre pacientov trpiacich IBS mimoriadne n\u00e1ro\u010dn\u00e1. Nikto nechce \u00eds\u0165 do posil\u0148ovne s boles\u0165ami brucha a in\u00fdmi nekontrolovate\u013en\u00fdmi pr\u00edznakmi IBS. Preto je pochopite\u013en\u00e9, \u017ee sa fyzickej aktivite \u010dasto vyh\u00fdbame. Je lep\u0161ie sa pohybu vyhn\u00fa\u0165? Ak\u00fd druh fyzickej aktivity by mohol st\u00e1\u0165 […]<\/p>\n","protected":false},"author":10,"featured_media":38033,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[218],"tags":[224,14,80,222,223,220,221],"class_list":["post-38217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-liecba_sk","tag-cycling","tag-ibs","tag-physical-activity","tag-running","tag-swimming","tag-walking","tag-yoga","et-has-post-format-content","et_post_format-et-post-format-standard"],"yoast_head":"\nAk\u00e9 s\u00fa najlep\u0161ie druhy fyzick\u00fdch aktiv\u00edt pri IBS? - all about IBS<\/title>\n<meta name=\"description\" content=\"Pacienti s IBS sa \u010dasto vyh\u00fdbaj\u00fa fyzickej aktivite. Je lep\u0161ie sa vyh\u00fdba\u0165 sa pohybu? Ak\u00fa fyzick\u00fa aktivitu by bolo vhodn\u00e9 vysk\u00fa\u0161a\u0165?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/allaboutibs.com\/sk\/ake-su-najlepsie-druhy-fyzickych-aktivit-pri-ibs\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ak\u00e9 s\u00fa najlep\u0161ie druhy fyzick\u00fdch aktiv\u00edt pri IBS? - all about IBS\" \/>\n<meta property=\"og:description\" content=\"Pacienti s IBS sa \u010dasto vyh\u00fdbaj\u00fa fyzickej aktivite. Je lep\u0161ie sa vyh\u00fdba\u0165 sa pohybu? 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