20.500.12556/RUL-181495 Telesna dejavnost, zdravje in dolgoživost magistrsko delo Pphysical activity, health and longevity Telesna dejavnost ohranja ter krepi zdravje in je osnovno sredstvo za preprečevanje kroničnih nenalezljivih bolezni ter spodbujanje dolgoživosti. WHO (2024) priporoča za odrasle in starejše od 65 let najmanj od 150 do 300 minut zmerno intenzivne aerobne telesne dejavnosti ali najmanj od 75 do 150 minut visoko intenzivne aerobne telesne dejavnosti tedensko. Ta dejavnost pa naj bi vsaj dva dni tedensko vključevala tudi vaje za krepitev glavnih mišičnih skupin z zmerno ali večjo intenzivnostjo. Priporočila WHO (2024) za telesno dejavnost za ohranjanje ter krepitev zdravja so dokaj splošna in ne ponujajo konkretnih predlogov o pojavnih oblikah, vrstah, pogostosti in intenzivnosti tedenske telesne vadbe, ki bi znatno dolgoročno vplivale na zdravje in dolgoživost. Zato je bil namen magistrskega dela izvesti analizo sistematičnih znanstvenih prispevkov, ki so bili od januarja 1994 do januarja 2024 objavljeni v podatkovni zbirki Mendeley in PubMed, ter ugotoviti, kakšna oblika, vrsta, pogostost in intenzivnost tedenske telesne vadbe je za odrasle in starejše od 65 let najučinkovitejša za preprečevanje kroničnih nenalezljivih bolezni ter umrljivost zaradi vseh vzrokov. Prispevke smo iskali s ključniki »physical activity, adults, frequency, intensity, cancer, cardiovascular disease, longevity«. V analizo smo vključili vse raziskave, ki so obravnavale telesno vadbo pri odraslih in starejših od 65 let, rakava in srčno-žilna obolenja ter umrljivost zaradi vseh vzrokov. Ugotovili smo, da so bili v navedenih podatkovnih zbirkah na to temo objavljeni 304 prispevki. Glede na ustreznost smo jih podrobno proučili 77; ugotovitve 33 pa smo vključili v analizo. Ugotovili smo, da je optimalna tedenska količina telesne dejavnosti za krepitev zdravja in spodbujanje dolgoživosti tri- do petkratnik osnovnih priporočil WHO (2024) tj. od 150 do 300 minut visoko intenzivne ali od 300 do 600 minut zmerno intenzivne aerobne telesne vadbe tedensko. Ugotovili smo, da je bilo redno tedensko ukvarjanje z visoko intenzivno telesno vadbo (> 6 MET) pri odraslih in starejših od 65 let najbolj povezano z zmanjšanim tveganjem za rakava in srčno-žilna obolenja ter umrljivost zaradi vseh vzrokov. Pri tem so bile še posebej učinkovite igre z loparji, ki so vključevale visoko telesno intenzivnost, mišično moč in koordinacijo. V podobni meri je bila z zmanjšanim tveganjem za rakava in srčno-žilna obolenja ter umrljivost zaradi vseh vzrokov povezana tudi redna dva- do trikrat tedenska vadba za moč večjih mišičnih skupin. Pri tem je bila najprimernejša tedenska količina tovrstne vadbe od 40 do 60 minut. Ugotovili smo še, da je bila redna tedenska vadba za ravnotežje in gibljivost pri starejših od 65 let znatno povezana z njihovo funkcionalno zmogljivostjo, saj je zmanjšala tveganje za padce, ki so pri njih pogost vzrok za zlome kosti in s tem povezane zdravstvene zaplete in umrljivost. Ugotovili smo, da je bila tovrstna vadba znatno povezana z njihovo večjo samostojnostjo in kakovostjo življenja v pozni starosti. Na podlagi analize raziskav lahko sklenemo, da lahko redna tedenska visoko intenzivna aerobna telesna vadba in vadba za moč znatno zmanjšata tveganje za kronične nenalezljive bolezni in umrljivost zaradi vseh vzrokov. Zato je najpomembnejše sredstvo za ohranjanje in krepitev zdravja vitalnosti in kakovosti življenja. Physical activity preserves and enhances health and represents a fundamental strategy for the prevention of chronic non-communicable diseases and the promotion of longevity. The World Health Organization (WHO, 2024) recommends that adults and individuals aged 65 years and older engage in at least 150 to 300 minutes of moderate-intensity aerobic physical activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week. Additionally, muscle-strengthening activities involving major muscle groups should be performed on at least two days per week at moderate or higher intensity. However, the WHO (2024) guidelines remain relatively general and do not provide specific recommendations regarding the type, modality, frequency, and intensity of weekly exercise that would have the most significant long-term impact on health and longevity. Therefore, the aim of this master’s thesis was to conduct a systematic analysis of scientific publications published between January 1994 and January 2024 in the Mendeley and PubMed databases, in order to determine which form, type, frequency, and intensity of weekly physical exercise are most effective for adults and individuals aged 65 years and older in preventing chronic non-communicable diseases and reducing all-cause mortality. Articles were identified using the keywords »physical activity, adults, frequency, intensity, cancer, cardiovascular disease, longevity«. All studies addressing physical exercise in adults and older adults (≥ 65 years), cancer, cardiovascular diseases, and all-cause mortality were considered for inclusion. A total of 304 publications were identified in the selected databases. Based on relevance, 77 studies were examined in detail, and findings from 33 studies were included in the final analysis. The results indicate that the optimal weekly volume of physical activity for health promotion and longevity corresponds to three to five times the minimum WHO recommendations, namely 150–300 minutes of vigorous-intensity or 300–600 minutes of moderate-intensity aerobic exercise per week. Regular engagement in vigorous-intensity physical activity (>6 METs) was most strongly associated with a reduced risk of cancer, cardiovascular diseases, and all-cause mortality among adults and individuals aged 65 years and older. In particular, racket sports, which combine high intensity, muscular strength, and coordination, demonstrated especially strong protective effects. Similarly, regular resistance training of major muscle groups performed two to three times per week was associated with a reduced risk of cancer, cardiovascular diseases, and all-cause mortality. The most appropriate weekly duration of resistance training was found to be 40 to 60 minutes. Furthermore, regular weekly balance and flexibility training among individuals aged 65 years and older was significantly associated with improved functional capacity, reduced risk of falls—a common cause of fractures and related health complications in older adults—and consequently lower mortality risk. Such training was also associated with greater independence and improved quality of life in later years. Based on the analysis of the reviewed studies, it can be concluded that regular weekly vigorous-intensity aerobic exercise combined with resistance training significantly reduces the risk of chronic non-communicable diseases and all-cause mortality. Physical exercise therefore represents one of the most important strategies for maintaining and enhancing health, vitality, and quality of life. telesna dejavnost zdravje dolgoživost physical activity health longevity true false false Slovenski jezik Angleški jezik Magistrsko delo/naloga 2026-04-09 07:15:09 2026-04-09 07:15:31 2026-04-16 12:27:16 0000-00-00 00:00:00 2026 0 0 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 64668 275443459 34544.pdf 34544.pdf 1 E4F7C8372433214EBE9CD0145D105D5F bc6837d35bcd13001a6c1c3aa3951003cc06e0b6125fd9c9ed933ea74102bc2e fbf74274-33d2-11f1-b0ab-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=232006 Fakulteta za šport 0 0 0