{"id":23791,"date":"2026-03-14T05:04:08","date_gmt":"2026-03-14T05:04:08","guid":{"rendered":"https:\/\/www.europesays.com\/cz\/23791\/"},"modified":"2026-03-14T05:04:08","modified_gmt":"2026-03-14T05:04:08","slug":"jak-si-prodlouzit-zivot-vsadte-na-sviznou-chuzi","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/cz\/23791\/","title":{"rendered":"Jak si prodlou\u017eit \u017eivot? Vsa\u010fte na svi\u017enou ch\u016fzi"},"content":{"rendered":"<p class=\"b_br\">Pr\u016fm\u011brn\u00e1 d\u00e9lka \u017eivota podle dat <a data-dot=\"atm-link\" target=\"_blank\" rel=\"noopener nofollow\" href=\"https:\/\/www.who.int\/data\/gho\/data\/themes\/mortality-and-global-health-estimates\/ghe-life-expectancy-and-healthy-life-expectancy?utm_source=chatgpt.com\" class=\"b_g\">Sv\u011btov\u00e9 zdravotnick\u00e9 organizace<\/a> jen mezi roky 2000\u00a0a\u00a02019\u00a0vzrostla o\u00a0v\u00edce jak \u0161est let. P\u0159edev\u0161\u00edm d\u00edky poklesu \u00famrtnosti na infek\u010dn\u00ed nemoci, lep\u0161\u00ed zdravotn\u00ed p\u00e9\u010di, vy\u0161\u0161\u00ed <a data-dot=\"atm-link\" target=\"_blank\" href=\"https:\/\/www.prozeny.cz\/clanek\/zdravi-cesi-se-neockuji-a-podcenuji-rizika-ktere-vakciny-doporucuji-lekari-v-dospelosti-a-jak-casto-99901\" class=\"b_g\" rel=\"nofollow noopener\">dostupnosti o\u010dkov\u00e1n\u00ed<\/a> a\u00a0celkov\u00e9mu zlep\u0161en\u00ed \u017eivotn\u00edch podm\u00ednek. V\u00a0\u010cesku se nyn\u00ed pr\u016fm\u011brn\u00e1 d\u00e9lka \u017eivota pohybuje kolem 79\u00a0let, p\u0159i\u010dem\u017e mu\u017ei se v\u00a0pr\u016fm\u011bru do\u017e\u00edvaj\u00ed zhruba 76\u201377\u00a0let a\u00a0\u017eeny p\u0159ibli\u017en\u011b 82\u201383\u00a0let. A\u00a0je\u00a0u\u017e to tak v\u00a0lidsk\u00e9 povaze zak\u00f3dov\u00e1no, \u017ee chceme v\u00edc. Jen\u017ee jak toho dos\u00e1hnout?<\/p>\n<p>Jak si prodlou\u017eit \u017eivot?<\/p>\n<p class=\"b_br\">Stovky odborn\u00fdch rad, zkou\u0161en\u00ed nov\u00fdch a\u00a0zaru\u010den\u00fdch potravinov\u00fdch dopl\u0148k\u016f, j\u00edst m\u00e1lo masa, nebo ho rad\u011bji nej\u00edst v\u016fbec\u2026 Vyh\u00fdbat se cukr\u016fm a\u00a0tuk\u016fm, t\u0159ikr\u00e1t t\u00fddn\u011b makat v\u00a0posilovn\u011b a\u00a0udr\u017eovat se v\u00a0dobr\u00e9 n\u00e1lad\u011b. Kdy\u017e za\u010dnete hledat rady, <a data-dot=\"atm-link\" target=\"_blank\" href=\"https:\/\/www.prozeny.cz\/clanek\/zdravi-a-zivotni-styl-dlouhovekost-a-modre-zony-96661\" class=\"b_g\" rel=\"nofollow noopener\">jak se do\u017e\u00edt stovky<\/a>, naraz\u00edte na spoustu doporu\u010den\u00ed. A\u017e se v\u00e1m z\u00a0toho zato\u010d\u00ed hlava, co v\u0161echno by m\u011bl \u010dlov\u011bk d\u011blat. Jak ale zjistila <a data-dot=\"atm-link\" target=\"_blank\" rel=\"noopener nofollow\" href=\"https:\/\/www.ajpmonline.org\/article\/S0749-3797(25)00230-2\/abstract\" class=\"b_g\">nejnov\u011bj\u0161\u00ed studie<\/a> publikovan\u00e1 v\u00a0American Journal of Preventive Medicine, k\u00a0del\u0161\u00edmu \u017eivotu m\u016f\u017ee v\u00e9st i\u00a0jeden jedin\u00fd n\u00e1vyk\u00a0\u2013 oby\u010dejn\u00e1 svi\u017en\u00e1 ch\u016fze.<\/p>\n<p>Kr\u00e1tce, ale svi\u017en\u011b!<\/p>\n<p class=\"b_br\">Studie p\u0159in\u00e1\u0161\u00ed jeden z\u00a0nejp\u0159esv\u011bd\u010div\u011bj\u0161\u00edch d\u016fkaz\u016f, \u017ee rychlost, jakou chod\u00edme, m\u016f\u017ee z\u00e1sadn\u011b ovlivnit d\u00e9lku na\u0161eho \u017eivota. V\u00fdzkumn\u00edci sledovali 79\u00a0856\u00a0dosp\u011bl\u00fdch z\u00a0dvan\u00e1cti americk\u00fdch st\u00e1t\u016f a\u00a0po v\u00edce ne\u017e deseti letech monitorov\u00e1n\u00ed dosp\u011bli k\u00a0jasn\u00e9mu z\u00e1v\u011bru: tempo ch\u016fze je siln\u011bj\u0161\u00ed ukazatel budouc\u00edho zdrav\u00ed ne\u017e samotn\u00fd po\u010det krok\u016f.<\/p>\n<p class=\"b_br\">V\u011bdci zjistili, \u017ee lid\u00e9, kte\u0159\u00ed chod\u00ed svi\u017en\u011bji, maj\u00ed v\u00fdrazn\u011b ni\u017e\u0161\u00ed riziko p\u0159ed\u010dasn\u00e9ho \u00famrt\u00ed, a\u00a0to bez ohledu na v\u011bk, pohlav\u00ed, t\u011blesnou hmotnost nebo to, zda kou\u0159\u00ed. Rychl\u00e1 ch\u016fze se uk\u00e1zala jako jednoduch\u00fd, ale velmi \u00fa\u010dinn\u00fd zp\u016fsob, <a data-dot=\"atm-link\" target=\"_blank\" href=\"https:\/\/www.prozeny.cz\/clanek\/zdravi-zadychavate-se-do-schodu-pravidlo-10-procent-zvysi-nejen-vydrz-tela-ale-i-vykon-mozku-101704\" class=\"b_g\" rel=\"nofollow noopener\">jak zlep\u0161it kardiovaskul\u00e1rn\u00ed kondici<\/a>\u00a0\u2013 a\u00a0t\u011blo na ni reaguje u\u017e po n\u011bkolika minut\u00e1ch. Zdravotn\u00ed p\u0159\u00ednos se p\u0159itom neodv\u00edj\u00ed od toho, kolik kilometr\u016f denn\u011b ujdete, ale jak intenzivn\u011b se b\u011bhem dne pohybujete.<\/p>\n<p><img fetchpriority=\"high\" height=\"1414\"   width=\"2121\" src=\"https:\/\/www.europesays.com\/cz\/wp-content\/uploads\/2026\/03\/zena-chuze.jpeg\" loading=\"eager\" decoding=\"sync\" class=\"b_u b_s\"\/>Foto: filadendron, Gettyimages.com<\/p>\n<p class=\"b_br\">Chodit co nejv\u00edc p\u011b\u0161ky je nejzdrav\u011bj\u0161\u00ed i\u00a0nejlevn\u011bj\u0161\u00ed zp\u016fsob jak se udr\u017eet fit!Foto: filadendron, Gettyimages.com<\/p>\n<p>Komu prosp\u00edv\u00e1 nejv\u00edc?<\/p>\n<p class=\"b_br\">Zvl\u00e1\u0161\u0165 v\u00fdrazn\u00fd efekt v\u011bdci zaznamenali u\u00a0lid\u00ed, kte\u0159\u00ed jinak vedou sedav\u00fd \u017eivotn\u00ed styl. U\u00a0nich m\u011blo i\u00a0kr\u00e1tk\u00e9 zrychlen\u00ed tempa\u00a0\u2013 t\u0159eba cestou na autobus nebo p\u0159i b\u011b\u017en\u00fdch poch\u016fzk\u00e1ch\u00a0\u2013 mnohem siln\u011bj\u0161\u00ed dopad na sn\u00ed\u017een\u00ed rizika \u00famrt\u00ed ne\u017e u\u00a0osob, kter\u00e9 jsou aktivn\u00ed pravideln\u011b. Studie tak potvrdila, \u017ee ti, kdo \u201enemaj\u00ed na cvi\u010den\u00ed \u010das\u201c, mohou z\u00a0rychl\u00e9 ch\u016fze t\u011b\u017eit nejv\u00edce. V\u00fdzkumn\u00edci zd\u016fraz\u0148uj\u00ed, \u017ee kr\u00e1tk\u00e9 \u00faseky svi\u017en\u00e9 ch\u016fze jsou pro t\u011blo p\u0159ekvapiv\u011b \u00fa\u010dinn\u00e9. A\u00a0ani nemus\u00edte sprintovat hodinu denn\u011b. Sta\u010d\u00ed, kdy\u017e n\u011bkolikr\u00e1t za den zrychl\u00edte krok natolik, \u017ee se lehce zad\u00fdch\u00e1te. Jin\u00fdmi slovy, i\u00a0pouh\u00fdch p\u011bt minut denn\u011b m\u00e1 velk\u00fd v\u00fdznam. T\u011blo si takov\u00e9 mal\u00e9 d\u00e1vky intenzity pamatuje\u00a0\u2013 a\u00a0pokud se opakuj\u00ed pravideln\u011b, jejich efekt se s\u010d\u00edt\u00e1.<\/p>\n<p>Je to zdarma<\/p>\n<p class=\"b_br\">Z\u00e1v\u011bry jsou tak v\u00a0souladu s\u00a0n\u00e1zory mnoha odborn\u00edk\u016f, kte\u0159\u00ed tvrd\u00ed, \u017ee pohyb je jedn\u00edm z\u00a0nej\u00fa\u010dinn\u011bj\u0161\u00edch zp\u016fsob\u016f, jak si\u00a0prodlou\u017eit \u017eivot. \u201ePravideln\u00fd pohyb nen\u00ed jen o\u00a0fyzick\u00e9 kondici, ale i\u00a0o kvalit\u011b \u017eivota jako takov\u00e9. Udr\u017euje svaly, srdce, kosti i\u00a0klouby ve form\u011b, a\u00a0co v\u00edc\u00a0\u2013 v\u00fdznamn\u011b sni\u017euje riziko v\u00e1\u017en\u00fdch onemocn\u011bn\u00ed, jako je cukrovka, vysok\u00fd krevn\u00ed tlak nebo n\u011bkter\u00e9 druhy rakoviny,\u201c vysv\u011btluje fyziolog Radim \u0160lachta. \u201eJednodu\u0161e \u0159e\u010deno, co pou\u017e\u00edv\u00e1me, to si uchov\u00e1v\u00e1 svou funkci d\u00e9le. To plat\u00ed pro svaly, kosti, ale i\u00a0mozek,\u201c \u0159\u00edk\u00e1 odborn\u00edk. A\u00a0dod\u00e1v\u00e1, \u017ee pohyb nav\u00edc tak\u00e9 stimuluje produkci l\u00e1tek, jako jsou endorfiny, dopamin nebo serotonin, kter\u00e9 maj\u00ed <a data-dot=\"atm-link\" target=\"_blank\" href=\"https:\/\/www.prozeny.cz\/clanek\/blba-nalada-zlozvyk-ktereho-se-muzete-zbavit-16225\" class=\"b_g\" rel=\"nofollow noopener\">pozitivn\u00ed vliv na n\u00e1ladu<\/a>, kvalitu sp\u00e1nku i\u00a0sebev\u011bdom\u00ed a\u00a0sni\u017euje riziko depres\u00ed. Co\u017e kvalitu i\u00a0d\u00e9lku \u017eivota ovliv\u0148uje tak\u00e9 v\u00fdznamn\u011b.<\/p>\n","protected":false},"excerpt":{"rendered":"Pr\u016fm\u011brn\u00e1 d\u00e9lka \u017eivota podle dat Sv\u011btov\u00e9 zdravotnick\u00e9 organizace jen mezi roky 2000\u00a0a\u00a02019\u00a0vzrostla o\u00a0v\u00edce jak \u0161est let. P\u0159edev\u0161\u00edm d\u00edky&hellip;\n","protected":false},"author":2,"featured_media":23792,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[43,42,11359,41,40,1563,94,2812,11360],"class_list":{"0":"post-23791","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cesko","8":"tag-ceska-republika","9":"tag-cesko","10":"tag-chuze","11":"tag-czech-republic","12":"tag-czechia","13":"tag-dlouhovekost","14":"tag-sport","15":"tag-studie","16":"tag-zdravy-zivotni-styl"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@cz\/116225786682164889","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts\/23791","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/comments?post=23791"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts\/23791\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/media\/23792"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/media?parent=23791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/categories?post=23791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/tags?post=23791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}