{"id":57866,"date":"2018-03-20T11:07:34","date_gmt":"2018-03-20T10:07:34","guid":{"rendered":"https:\/\/bb.dwizards.dev\/kako-znizamo-visoki-krvni-pritisk-brez-zdravil\/"},"modified":"2023-10-06T16:45:49","modified_gmt":"2023-10-06T16:45:49","slug":"kako-znizamo-visoki-krvni-pritisk-brez-zdravil","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/kako-znizamo-visoki-krvni-pritisk-brez-zdravil\/","title":{"rendered":"KAKO ZNI\u017dAMO VISOKI KRVNI PRITISK BREZ ZDRAVIL?"},"content":{"rendered":"

Visoki krvni pritisk in telesna neaktivnost posameznika sta tesno povezana med seboj. Majhne spremembe v dnevu lahko pripomorejo k temu, da se krvni pritisk izbolj\u0161a (torej zni\u017ea) in posamezniki, ki jemljejo zdravila za uravnavanje krvnega pritiska, lahko tako na naraven na\u010din svoje zdravje izbolj\u0161ajo ter \u010dez \u010das opustijo zdravila.<\/strong><\/p>\n

Tveganje za hipertenzijo (povi\u0161ani krvni pritisk) se z leti ve\u010da, telesna aktivnost pa to tveganje mo\u010dno zavira. \u010ce je va\u0161 krvni pritisk \u017ee previsok, lahko s pomo\u010djo vadbe stanje popravite. In ne, ni potrebno prete\u010dti maratona, niti se vpisati v fitnes in za\u010deti redno trenirati. Dovolj bo, \u010de za\u010dnemo po\u010dasi in vadbo postopoma uvajamo v na\u0161 vsakdanjik.<\/p>\n

 <\/p>\n

Kak\u0161na je povezava med vadbo in krvnim pritiskom?<\/h4>\n

 <\/p>\n

Redna telesna aktivnost oja\u010da na\u0161e srce. Mo\u010dnej\u0161e srce lahko \u010drpa ve\u010d krvi z manj napora. \u010ce je na\u0161e srce mo\u010dnej\u0161e in lahko svoje delo opravlja z manj napora, to pomeni, da napetost v arterijah upade, saj srce dela z manj\u0161o silo, posledi\u010dno – ni\u017eji krvni pritisk.<\/p>\n

\u010ce postanemo bolj aktivni, lahko zni\u017eamo svoj sistoli\u010dni pritisk (to je tisti vi\u0161ji pritisk, ki ga izmerimo) za pribli\u017eno 4-9 mmHg. Pribli\u017eno tak\u0161en je tudi u\u010dinek zdravil, ki nam jih predpi\u0161e zdravnik.<\/strong> Zato je za povpre\u010dnega \u010dloveka s povi\u0161anim krvnim pritiskom dovolj, da krvni pritisk uravnava z vadbo.<\/p>\n

Posamezniki z normalnim krvnim pritiskom (torej manj kot 120\/80 mm Hg), lahko z vadbo prepre\u010dijo tveganje za porast krvnega pritiska, do katerega obi\u010dajno pride z leti.<\/p>\n

Ampak, da res zni\u017eamo krvni pritisk (in ga tudi obdr\u017eimo v takem stanju) je potrebna stalna telesna aktivnost. Potrebno je pribli\u017eno 1-3 mesece, da lahko izmerimo vpliv vadbe na krvni pritisk, nato pa je z vadbo treba vztrajati.<\/strong><\/p>\n

 <\/p>\n

\"man-person-summer-driving\"<\/p>\n

 <\/p>\n

Koliko vadbe potrebujemo?<\/h4>\n

 <\/p>\n

Aerobne aktivnosti so odli\u010den na\u010din za kontroliranje krvnega pritiska. Poskusite nekaj od tega:\u00a0<\/strong><\/p>\n

    \n
  • Hoja, pohodni\u0161tvo<\/li>\n
  • Kolesarjenje<\/li>\n
  • Ples<\/li>\n
  • Plavanje<\/li>\n
  • Hoja po stopnicah<\/li>\n
  • Skupinski \u0161porti – ko\u0161arka, tenis, odbojka<\/li>\n
  • TUDI: Ko\u0161nja trave, vrtnarjenje, sesanje in pomivanje tal…\u00a0<\/strong><\/li>\n<\/ul>\n

    Priporo\u010dljivo je, da smo tedensko aktivni vsaj 150 minut<\/strong>. To lahko dose\u017eemo \u017ee, \u010de vsak dan opravimo 30 min sprehod. Kaj se vam zdi bolj\u0161e za vas – tablete do konca \u017eivljenja ali 30 minutni sprehod na dan? Lahko ga razdelite tudi na dva sprehoda po 15 minut.<\/p>\n

     <\/p>\n

    Kaj pa dvigovanje ute\u017ei?\u00a0<\/strong><\/h4>\n

     <\/p>\n

    Dvigovanje ute\u017ei povzro\u010da kratkoro\u010dni dvig krvnega pritiska (med samo vadbo). A dolgoro\u010dno ima lahko tudi ta oblika treninga pozitivne u\u010dinke na krvni pritisk. A preden za\u010dnete, se posvetujte z zdravnikom. Dobro je tudi, \u010de se najprej odlo\u010dite za aerobno vadbo (kardio) in \u0161ele nato postopoma uvajate anaerobno vadbo (dvigovanje ute\u017ei, trening v fitnesu). Previdni bodite pri izvajanju samih vaj, prvi\u010d predelajte vse vaje z trenerjem, da vidite pravilno izvedbo vaj.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Visoki krvni pritisk in telesna neaktivnost posameznika sta tesno povezana med seboj. Majhne spremembe v dnevu lahko pripomorejo k temu, da se krvni pritisk izbolj\u0161a (torej zni\u017ea) in posamezniki, ki jemljejo zdravila za uravnavanje krvnega pritiska, lahko tako na naraven na\u010din svoje zdravje izbolj\u0161ajo ter \u010dez \u010das opustijo zdravila. Tveganje za hipertenzijo (povi\u0161ani krvni pritisk) […]<\/p>\n","protected":false},"author":3,"featured_media":57867,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5960,5963,5965,5969,5977,5979],"tags":[],"class_list":["post-57866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-hujsanje-dodatki","category-zdravje-dodatki","category-trening-sl","category-vadbe-trening","category-lifestyle-sl","category-nasveti-lifestyle"],"acf":[],"yoast_head":"\nKAKO ZNI\u017dAMO VISOKI KRVNI PRITISK BREZ ZDRAVIL? - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/kako-znizamo-visoki-krvni-pritisk-brez-zdravil\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KAKO ZNI\u017dAMO VISOKI KRVNI PRITISK BREZ ZDRAVIL? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Visoki krvni pritisk in telesna neaktivnost posameznika sta tesno povezana med seboj. Majhne spremembe v dnevu lahko pripomorejo k temu, da se krvni pritisk izbolj\u0161a (torej zni\u017ea) in posamezniki, ki jemljejo zdravila za uravnavanje krvnega pritiska, lahko tako na naraven na\u010din svoje zdravje izbolj\u0161ajo ter \u010dez \u010das opustijo zdravila. 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