{"id":5077,"date":"2026-03-10T15:59:42","date_gmt":"2026-03-10T14:59:42","guid":{"rendered":"https:\/\/ncis.elte.hu\/?p=5077"},"modified":"2026-03-10T15:59:42","modified_gmt":"2026-03-10T14:59:42","slug":"mozgas-a-fizikai-aktivitas-szerepe-es-ajanlott-mennyisege","status":"publish","type":"post","link":"https:\/\/ncis.elte.hu\/index.php\/2026\/03\/10\/mozgas-a-fizikai-aktivitas-szerepe-es-ajanlott-mennyisege\/","title":{"rendered":"Mozg\u00e1s! &#8211; A fizikai aktivit\u00e1s szerepe \u00e9s aj\u00e1nlott mennyis\u00e9ge"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">A fizikai aktivit\u00e1s minden energiabefektet\u00e9ssel j\u00e1r\u00f3 mozg\u00e1st mag\u00e1ban foglal: szabadid\u0151s sport, akt\u00edv k\u00f6zleked\u00e9s (gyalogl\u00e1s, fut\u00e1s, ker\u00e9kp\u00e1r), h\u00e1zimunka, t\u00e1nc vagy rekre\u00e1ci\u00f3s tev\u00e9kenys\u00e9gek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A gyermekek \u00e9s serd\u00fcl\u0151k sz\u00e1m\u00e1ra napi legal\u00e1bb 60 perc k\u00f6zepes vagy magas intenzit\u00e1s\u00fa mozg\u00e1s aj\u00e1nlott.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A fiatal feln\u0151ttek (18\u201364 \u00e9v) sz\u00e1m\u00e1ra a nemzetk\u00f6zi aj\u00e1nl\u00e1sok szerint:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">heti 150\u2013300 perc k\u00f6zepes, vagy<\/li>\n\n\n\n<li class=\"has-medium-font-size\">75\u2013150 perc magas intenzit\u00e1s\u00fa aerob mozg\u00e1s sz\u00fcks\u00e9ges,<\/li>\n\n\n\n<li class=\"has-medium-font-size\">valamint heti legal\u00e1bb k\u00e9t alkalom izomer\u0151s\u00edt\u0151 edz\u00e9s.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">A rendszeres, megfelel\u0151 intenzit\u00e1s\u00fa fizikai aktivit\u00e1s bizony\u00edtottan n\u00f6veli a csont \u00e1sv\u00e1nyianyag\u2011tartalm\u00e1t, serkenti a csontk\u00e9pz\u0151d\u00e9st \u00e9s lass\u00edtja a csontt\u00f6meg \u00e9letkori cs\u00f6kken\u00e9s\u00e9t. A gyakorlatban megfelel\u0151 intenzit\u00e1snak tekinthet\u0151, ha a mozg\u00e1s sor\u00e1n a l\u00e9gz\u00e9s \u00e9s pulzus \u00e9rezhet\u0151en felgyorsul, \u00e9s izzad\u00e1s jelentkezik.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">A hosszan tart\u00f3 \u00fcl\u00e9s kedvez\u0151tlen \u00e9lettani hat\u00e1sai miatt aj\u00e1nlott az \u00fcl\u0151id\u0151 rendszeres megszak\u00edt\u00e1sa, valamint olyan mozg\u00e1sform\u00e1k beiktat\u00e1sa, amelyek fenntartj\u00e1k az \u00edz\u00fcletek mobilit\u00e1s\u00e1t \u00e9s a teljes mozg\u00e1startom\u00e1nyt.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">A v\u00e1ltozatos, rendszeres fizikai aktivit\u00e1s \u00f6sszess\u00e9g\u00e9ben jelent\u0151sen hozz\u00e1j\u00e1rul a fiatal feln\u0151ttek fizikai \u00e9s ment\u00e1lis j\u00f3ll\u00e9t\u00e9hez.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A rendszeres testmozg\u00e1s jelent\u0151s\u00e9ge<\/strong><\/h3>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">A rendszeres testmozg\u00e1s kedvez\u0151 \u00e9lettani hat\u00e1sai m\u00e1r r\u00f6vid t\u00e1von is megjelennek, hossz\u00fa t\u00e1von pedig bizony\u00edtottan cs\u00f6kkentik a kr\u00f3nikus betegs\u00e9gek kock\u00e1zat\u00e1t \u00e9s jav\u00edtj\u00e1k az \u00e9letmin\u0151s\u00e9get.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">A rendszeres mozg\u00e1s f\u0151bb \u00e9lettani hat\u00e1sai:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">n\u00f6veli a csont- \u00e9s izomt\u00f6meget, cs\u00f6kkenti a zs\u00edrt\u00f6meget;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">jav\u00edtja a test\u00f6sszet\u00e9telt \u00e9s m\u00e9rs\u00e9kli az elh\u00edz\u00e1s kock\u00e1zat\u00e1t;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">kedvez\u0151en befoly\u00e1solja a l\u00e9gz\u0151- \u00e9s kering\u00e9si rendszer m\u0171k\u00f6d\u00e9s\u00e9t (n\u0151 a t\u00fcd\u0151kapacit\u00e1s, javul a sz\u00edv teljes\u00edtm\u00e9nye, cs\u00f6kken a nyugalmi pulzus \u00e9s a v\u00e9rnyom\u00e1s);<\/li>\n\n\n\n<li class=\"has-medium-font-size\">fokozza az izmok v\u00e9rell\u00e1t\u00e1s\u00e1t \u00e9s cs\u00f6kkenti a v\u00e9ralvad\u00e1si hajlamot;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">jav\u00edtja a fizikai teljes\u00edt\u0151k\u00e9pess\u00e9get, a koordin\u00e1ci\u00f3t \u00e9s a reakci\u00f3id\u0151t;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">er\u0151s\u00edti az immunrendszert;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">kedvez\u0151en hat a v\u00e9rcukor- \u00e9s v\u00e9rzs\u00edr\u00e9rt\u00e9kekre;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">cs\u00f6kkenti a gyullad\u00e1sos folyamatokat;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">lass\u00edtja az \u00f6reged\u00e9si folyamatokat a sejtek regener\u00e1ci\u00f3j\u00e1nak fokoz\u00e1s\u00e1n kereszt\u00fcl.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A mozg\u00e1s pszich\u00e9s \u00e9s kognit\u00edv hat\u00e1sai:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">jav\u00edtja az alv\u00e1s min\u0151s\u00e9g\u00e9t;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">cs\u00f6kkenti a stresszt \u00e9s a szorong\u00e1st;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">jav\u00edtja a hangulatot \u00e9s a k\u00f6z\u00e9rzetet;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">n\u00f6veli a kitart\u00e1st \u00e9s a ment\u00e1lis ellen\u00e1ll\u00f3k\u00e9pess\u00e9get;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">fejleszti a koncentr\u00e1ci\u00f3t, a mem\u00f3ri\u00e1t \u00e9s a d\u00f6nt\u00e9shozatali k\u00e9pess\u00e9get;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">er\u0151s\u00edti az \u00f6n\u00e9rt\u00e9kel\u00e9st \u00e9s az eg\u00e9szs\u00e9gtudatoss\u00e1got;<\/li>\n\n\n\n<li class=\"has-medium-font-size\">k\u00f6z\u00f6ss\u00e9g\u00e9p\u00edt\u0151 hat\u00e1s\u00fa.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A t\u00falzott fizikai terhel\u00e9s k\u00f6vetkezm\u00e9nyei<\/strong><\/h3>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">A t\u00falzott edz\u00e9smennyis\u00e9g az energiaegyens\u00faly felborul\u00e1s\u00e1hoz vezethet, amely:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">\u00edz\u00fcleti \u00e9s izoms\u00e9r\u00fcl\u00e9sekhez, t\u00falterhel\u00e9ses panaszokhoz;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">hormon\u00e1lis zavarokhoz (pl. menstru\u00e1ci\u00f3s rendelleness\u00e9gek, k\u00e9sleltetett pubert\u00e1s);<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">cs\u00f6kkent csontt\u00f6meghez \u00e9s gyakoribb csontt\u00f6r\u00e9sekhez; f\u00e1rad\u00e9konys\u00e1ghoz, alv\u00e1szavarokhoz \u00e9s hangulati probl\u00e9m\u00e1khoz vezethet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Az inakt\u00edv \u00e9letm\u00f3d k\u00f6vetkezm\u00e9nyei<\/strong><\/h3>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">A mozg\u00e1shi\u00e1ny n\u00f6veli:<\/p>\n\n\n\n<ul class=\"wp-block-list has-medium-font-size\">\n<li>az elh\u00edz\u00e1s,<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list has-medium-font-size\">\n<li>a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g,<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list has-medium-font-size\">\n<li>a magasv\u00e9rnyom\u00e1s,<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list has-medium-font-size\">\n<li>a mozg\u00e1sszervi betegs\u00e9gek<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">kock\u00e1zat\u00e1t, \u00e9s rontja a fizikai \u00e9s ment\u00e1lis teljes\u00edt\u0151k\u00e9pess\u00e9get. Az iskolai, egyetemi tanulm\u00e1nyok sor\u00e1n a hosszan tart\u00f3 \u00fcl\u00e9s gyakori, ami kedvez\u0151tlen\u00fcl hat a mozg\u00e1sszervekre \u00e9s a koncentr\u00e1ci\u00f3ra. \u00c9rdemes az \u00f3r\u00e1k k\u00f6z\u00f6tti sz\u00fcneteket r\u00f6vid, n\u00e9h\u00e1ny perces \u00e1tmozgat\u00e1sra haszn\u00e1lni: egyszer\u0171 ny\u00fajt\u00f3- \u00e9s mobiliz\u00e1l\u00f3 gyakorlatok \u00fclve, \u00e1llva vagy a folyos\u00f3n is elv\u00e9gezhet\u0151k. Ezek oldj\u00e1k az \u00fcl\u00e9s miatt kialakul\u00f3 izommerevs\u00e9get, jav\u00edtj\u00e1k a v\u00e9rkering\u00e9st \u00e9s az agyi oxigeniz\u00e1ci\u00f3t, \u00edgy a k\u00f6vetkez\u0151 \u00f3ra alatt a figyelem \u00e9s a teljes\u00edt\u0151k\u00e9pess\u00e9g is jobb lesz. A rendszeres, r\u00f6vid \u201eakt\u00edv sz\u00fcnetek\u201d hat\u00e9konyan ellens\u00falyozz\u00e1k az \u00fcl\u0151 \u00e9letm\u00f3d kedvez\u0151tlen hat\u00e1sait. Ehhez n\u00e9h\u00e1ny egyszer\u0171 gyakorlatot mi is javaslunk.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A fizikai aktivit\u00e1s minden energiabefektet\u00e9ssel j\u00e1r\u00f3 mozg\u00e1st mag\u00e1ban foglal: szabadid\u0151s sport, akt\u00edv k\u00f6zleked\u00e9s (gyalogl\u00e1s, fut\u00e1s, ker\u00e9kp\u00e1r), h\u00e1zimunka, t\u00e1nc vagy rekre\u00e1ci\u00f3s tev\u00e9kenys\u00e9gek. A gyermekek \u00e9s&#8230;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-5077","post","type-post","status-publish","format-standard","hentry","category-egeszseges-eletmod"],"_links":{"self":[{"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/posts\/5077","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/comments?post=5077"}],"version-history":[{"count":1,"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/posts\/5077\/revisions"}],"predecessor-version":[{"id":5078,"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/posts\/5077\/revisions\/5078"}],"wp:attachment":[{"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/media?parent=5077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/categories?post=5077"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ncis.elte.hu\/index.php\/wp-json\/wp\/v2\/tags?post=5077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}