{"id":374929,"date":"2026-01-29T16:28:30","date_gmt":"2026-01-29T15:28:30","guid":{"rendered":"https:\/\/atena.sk\/blog\/?p=374929"},"modified":"2026-01-29T16:28:34","modified_gmt":"2026-01-29T15:28:34","slug":"cvicenie-vsede-pre-seniorov","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/","title":{"rendered":"Cvi\u010denie vsed\u011b pre seniorov"},"content":{"rendered":"\n<p>  <\/p>\n\n\n\n<p>Mnoh\u00ed seniori \u017eij\u00fa v presved\u010den\u00ed, \u017ee s prib\u00fadaj\u00facim vekom, boles\u0165ami \u010di slabos\u0165ou u\u017e pohyb do ich \u017eivota nepatr\u00ed. Opak je v\u0161ak pravdou. Pr\u00e1ve vtedy, ke\u010f sa prestaneme h\u00fdba\u0165, za\u010dn\u00fa svaly slabn\u00fa\u0165 a k\u013aby tuhn\u00fa\u0165 najr\u00fdchlej\u0161ie. Dobrou spr\u00e1vou je, \u017ee aj cvi\u010denie v sede dok\u00e1\u017ee z\u00e1zraky. Udr\u017eiava telo akt\u00edvne, myse\u013e svie\u017eu a v\u00fdrazne zvy\u0161uje kvalitu \u017eivota.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Bezpe\u010dn\u00e1 cesta k lep\u0161ej kond\u00edcii<\/h2>\n\n\n\n<p>Cvi\u010denie v sede predstavuje najbezpe\u010dnej\u0161\u00ed sp\u00f4sob, ako zosta\u0165 fit bez zbyto\u010dn\u00e9ho rizika. Stoli\u010dka poskytuje potrebn\u00fa stabilitu a oporu, \u010d\u00edm eliminuje strach z p\u00e1du. Pravideln\u00fd pohyb v sede prin\u00e1\u0161a lep\u0161\u00ed krvn\u00fd obeh, zmier\u0148uje opuchy a z\u00e1rove\u0148 zlep\u0161uje rovnov\u00e1hu i dr\u017eanie tela. Tieto faktory s\u00fa k\u013e\u00fa\u010dov\u00e9 pre udr\u017eanie svalovej sily, a teda aj pocitu istoty pri be\u017enom pohybe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00da\u013eava pre krk a ramen\u00e1<\/h2>\n\n\n\n<p>Cvi\u010denie je vhodn\u00e9 za\u010da\u0165 uvo\u013enen\u00edm hornej \u010dasti tela, ke\u010f\u017ee stuhnutos\u0165 \u0161ije \u010dasto s\u0165a\u017euje be\u017en\u00e9 \u010dinnosti ako jedenie \u010di \u010d\u00edtanie. Vzpriamene sa posa\u010fte a pomaly ot\u00e1\u010dajte hlavu zo strany na stranu, \u010d\u00edm uvo\u013en\u00edte nap\u00e4tie. Ve\u013emi prospe\u0161n\u00e9 je prida\u0165 aj kr\u00fa\u017eenie plecami \u2013 sta\u010d\u00ed ich vytiahnu\u0165 k u\u0161iam, zatiahnu\u0165 dozadu a s v\u00fddychom uvo\u013eni\u0165.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sila r\u00fak a jemn\u00e1 motorika<\/h2>\n\n\n\n<p>Siln\u00e9 ruky s\u00fa z\u00e1kladom sebesta\u010dnosti, najm\u00e4 pri obliekan\u00ed, varen\u00ed \u010di osobnej hygiene. Seniori m\u00f4\u017eu v sede striedavo dv\u00edha\u0165 ruky nad hlavu alebo ich na\u0165ahova\u0165 pred seba, pri\u010dom ako \u013eahk\u00fa z\u00e1\u0165a\u017e m\u00f4\u017eu pou\u017ei\u0165 napr\u00edklad f\u013ea\u0161u s vodou. Nezab\u00fadajme ani na dlane \u2013 otv\u00e1ranie a zatv\u00e1ranie p\u00e4ste alebo stl\u00e1\u010danie m\u00e4kkej lopti\u010dky v\u00fdrazne zlep\u0161uje \u00fachop.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nohy a cirkul\u00e1cia krvi<\/strong><\/h2>\n\n\n\n<p>Pohyb doln\u00fdch kon\u010dat\u00edn je k\u013e\u00fa\u010dov\u00fd pre prevenciu opuchov a spr\u00e1vne pr\u00fadenie krvi. Ve\u013emi \u00fa\u010dinn\u00e9 je v sede striedavo vystiera\u0165 nohy pred seba a chv\u00ed\u013eu ich podr\u017ea\u0165 vo vzduchu. Rovnako d\u00f4le\u017eit\u00e1 je pr\u00e1ca s \u010dlenkami, kde pomal\u00e9 a plynul\u00e9 kr\u00fa\u017eenie chodidlom do oboch str\u00e1n pom\u00e1ha rozpr\u00fadi\u0165 krv a udr\u017eiava schopnos\u0165 ch\u00f4dze.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">D\u00fdchanie ako zdroj energie<\/h2>\n\n\n\n<p>Cel\u00fa zostavu je vhodn\u00e9 doplni\u0165 pr\u00e1cou s dychom, ktor\u00fd upokojuje myse\u013e a spev\u0148uje stred tela. Senior by mal sedie\u0165 vzpriamene a s\u00fastredi\u0165 sa na hlbok\u00fd n\u00e1dych nosom a v\u00fddych \u00fastami. Polo\u017eenie ruky na brucho pom\u00e1ha kontrolova\u0165 spr\u00e1vnu techniku d\u00fdchania, \u010do n\u00e1sledne dod\u00e1va energiu a podporuje re\u010dov\u00fd prejav.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Rutina, ktor\u00e1 prin\u00e1\u0161a rados\u0165<\/strong><\/h2>\n\n\n\n<p>Pri cvi\u010den\u00ed plat\u00ed, \u017ee pravidelnos\u0165 je d\u00f4le\u017eitej\u0161ia ako intenzita, preto \u00faplne sta\u010d\u00ed p\u00e1r min\u00fat denne. Kr\u00e1tka denn\u00e1 rozcvi\u010dka prinesie lep\u0161ie v\u00fdsledky ne\u017e dlh\u00e9 a n\u00e1ro\u010dn\u00e9 cvi\u010denie raz za \u010das. Ak sa do aktivity zapoj\u00ed aj opatrovate\u013e alebo rodina a pust\u00ed sa ob\u013e\u00faben\u00e1 hudba, z povinnosti sa stane pr\u00edjemn\u00e1 spolo\u010densk\u00e1 udalos\u0165.<\/p>\n\n\n\n<p>V spolo\u010dnosti <a href=\"https:\/\/atena.org\">Atena <\/a>ver\u00edme, \u017ee ka\u017ed\u00fd senior si zasl\u00fa\u017ei d\u00f4stojn\u00fa, bezpe\u010dn\u00fa a l\u00e1skav\u00fa jese\u0148 \u017eivota. Na\u0161ou \u00falohou je sp\u00e1ja\u0165 rodiny s profesion\u00e1lnymi opatrovate\u013emi, ktor\u00ed maj\u00fa nielen potrebn\u00e9 sk\u00fasenosti, ale aj srdce na spr\u00e1vnom mieste. Ak h\u013ead\u00e1te starostlivos\u0165 zalo\u017een\u00fa na d\u00f4vere, re\u0161pekte a \u013eudskom pr\u00edstupe, <a href=\"https:\/\/atena.org\">Atena <\/a>je tu pre v\u00e1s, aby v\u00e1m podala pomocn\u00fa ruku.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mnoho seniorov m\u00e1 pocit, \u017ee pri obmedzenej pohyblivosti u\u017e cvi\u010denie str\u00e1ca zmysel. Opak je v\u0161ak pravdou \u2013 jednoduch\u00fd pohyb v sede je k\u013e\u00fa\u010dom k udr\u017eaniu sily, zdrav\u00fdch k\u013abov a lep\u0161ieho krvn\u00e9ho obehu. T\u00e1to bezpe\u010dn\u00e1 forma aktivity pom\u00e1ha zmierni\u0165 stuhnutos\u0165 a dod\u00e1va seniorom potrebn\u00fa stabilitu v ka\u017edodennom \u017eivote. S Atenou ver\u00edme, \u017ee aj mal\u00e9 kr\u00f4\u010diky ved\u00fa k ve\u013ek\u00fdm zmen\u00e1m v kvalite \u017eivota.<\/p>\n","protected":false},"author":20,"featured_media":374930,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[54,55,210],"tags":[],"acf":{"facebookpost":"\ud83e\ude91\ud83d\udc99 Aj mal\u00e9 pohyby maj\u00fa pre seniorov ve\u013ek\u00fd v\u00fdznam.\r\nCvi\u010denie v sede pom\u00e1ha udr\u017ea\u0165 silu, pohyblivos\u0165 a lep\u0161\u00ed pocit po\u010das d\u0148a.\r\nVhodn\u00e9 pre seniorov, opatrovate\u013eov aj rodiny, ktor\u00e9 h\u013eadaj\u00fa bezpe\u010dn\u00fd pohyb. \ud83d\udc75\ud83d\udc74\u2728","popis_socialneho_obrazku":"Mal\u00e9 pohyby, ve\u013ek\u00e9 benefity"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cvi\u010denie vsed\u011b pre seniorov - Atena blog<\/title>\n<meta name=\"description\" content=\"Jednoduch\u00e9 cvi\u010denia v sede pom\u00e1haj\u00fa seniorom udr\u017ea\u0165 pohyblivos\u0165 a silu. Bezpe\u010dn\u00e9 tipy pre seniorov, opatrovate\u013eov aj rodiny.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cvi\u010denie vsed\u011b pre seniorov - Atena blog\" \/>\n<meta property=\"og:description\" content=\"Pohyb je d\u00f4le\u017eit\u00fd v ka\u017edom veku, a to aj vtedy, ak v\u00e4\u010d\u0161inu d\u0148a tr\u00e1vite v sede. Cvi\u010denie na stoli\u010dke predstavuje bezpe\u010dn\u00fd sp\u00f4sob, ako zosta\u0165 akt\u00edvny bez zbyto\u010dn\u00e9ho rizika p\u00e1dov \u010di pre\u0165a\u017eenia. Tieto jednoduch\u00e9 cviky zlep\u0161uj\u00fa dr\u017eanie tela a prin\u00e1\u0161aj\u00fa seniorom zasl\u00fa\u017een\u00fd komfort a energiu. Zapojte sa do cvi\u010denia spolu s va\u0161\u00edm bl\u00edzkym a urobte z pohybu pr\u00edjemn\u00fa spolo\u010dn\u00fa chv\u00ed\u013eu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/\" \/>\n<meta property=\"og:site_name\" content=\"Atena blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-29T15:28:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-29T15:28:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2026\/01\/insta-post-112.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Marin Nedelev\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marin Nedelev\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 min\u00fata\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/\"},\"author\":{\"name\":\"Marin Nedelev\",\"@id\":\"https:\/\/atena.sk\/blog\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\"},\"headline\":\"Cvi\u010denie vsed\u011b pre seniorov\",\"datePublished\":\"2026-01-29T15:28:30+00:00\",\"dateModified\":\"2026-01-29T15:28:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/\"},\"wordCount\":597,\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2026\/01\/exercise.png\",\"articleSection\":[\"Firmy\",\"Klienti\",\"O\u0161etrovate\u013estvo\"],\"inLanguage\":\"sk-SK\"},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/\",\"url\":\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/\",\"name\":\"Cvi\u010denie vsed\u011b pre seniorov - Atena blog\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2026\/01\/exercise.png\",\"datePublished\":\"2026-01-29T15:28:30+00:00\",\"dateModified\":\"2026-01-29T15:28:34+00:00\",\"description\":\"Jednoduch\u00e9 cvi\u010denia v sede pom\u00e1haj\u00fa seniorom udr\u017ea\u0165 pohyblivos\u0165 a silu. 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Bezpe\u010dn\u00e9 tipy pre seniorov, opatrovate\u013eov aj rodiny.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/atena.sk\/blog\/cvicenie-vsede-pre-seniorov\/","og_locale":"sk_SK","og_type":"article","og_title":"Cvi\u010denie vsed\u011b pre seniorov - Atena blog","og_description":"Pohyb je d\u00f4le\u017eit\u00fd v ka\u017edom veku, a to aj vtedy, ak v\u00e4\u010d\u0161inu d\u0148a tr\u00e1vite v sede. Cvi\u010denie na stoli\u010dke predstavuje bezpe\u010dn\u00fd sp\u00f4sob, ako zosta\u0165 akt\u00edvny bez zbyto\u010dn\u00e9ho rizika p\u00e1dov \u010di pre\u0165a\u017eenia. Tieto jednoduch\u00e9 cviky zlep\u0161uj\u00fa dr\u017eanie tela a prin\u00e1\u0161aj\u00fa seniorom zasl\u00fa\u017een\u00fd komfort a energiu. 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