Felejtek.hu Alzheimer-kór – együttélés a demenciával

Tudni érdemes
Demencia
Megelőzés
Küzdelem
Gondoskodás

Aktív élet minden nap

Szemlézte: Pöltz Ágnes

2019.08.31. 08:00

A demenciáról

Küzdelem a demenciával

forrás: Age UK

Manapság már mindenki jól tudja, hogy a mozgás és aktív élet rendívül sokat tesz hozzá egészségünkhöz. Előfordul azonban, hogy valakinek a mozgásában jelentős akadályokat kell leküzdenie. Legyen szó műtét vagy esés utáni felépülésről vagy valamilyen krónikus egészségügyi problémáról, az óvatos, finom napi testmozgás még így is jelentősen hozzájárulhat a jobb életminőség megteremtéséhez. Az alábbi egyszerű gyakorlatok ebben nyújthatnak segítséget.

 

Egy helyben állás
Ha sokat ülünk napközben, már önmagában az is hatalmas előrelépés, ha törekszünk arra, hogy minden órában egyszer felálljunk. Ha ez még nagyon nehéz, óránként mozgassuk át karunkat-lábunkat.

 

Felállás segítség nélkül
Szépen fokozatosan (kezdetben mások segítő jelenlétében) dolgozzunk azon, hogy végül önállóan, kapaszkodás nélkül képesek legyünk a székből felállni:
    1. üljünk kartámasz nélküli székre, a karunkat keresztezzük magunk előtt
    2. dőljünk előre
    3. mindeközben helyezzük testsúlyunkat a talpunkra
    4. egyenesítsük ki a térdünket és álljunk fel 
    5. üljünk vissza és annyiszor ismételjük a gyakorlatot, ahányszor csak képesek vagyunk rá
    6. végezzük el a feladatsort napi 3-5 alkalommal

 

Finom nyújtások
Ruganyosságunk megőrzése érdekében próbáljuk ki az alábbi, ugyan vagy székben végezhető nyújtásokat:

  • fekvő vagy álló helyzetben lábfejünkkel végezzünk "spicc-pipa" mozdulatokat
  • széken ülve emeljük el lábfejünket a talajtól úgy, hogy közben a térdünkben megtartjuk a derékszögnyi hajlítást
  • a szélben ülve emeljük fel lábfejünket a földtől, feszítsük meg combizmainkat és tartsuk lábunkat kinyújtva a föld felett 5 másodpercig
  • támla nélküli széken ülve gyengéden domborítsunk-homorítsunk

 

Séta a lakásban
Amikor már képesek vagyunk stabilan sétálni, mérjük az időt, hogy mennyi idő alatt tudunk egyik szobából a másikba átmenni. Próbáljuk minden nap megdönteni a rekordunkat.


 

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Memóriatréning

Memóriatréning

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NYOMKÖVETÉS(string) «https://work1.felejtek.hu» (string) «{modul:wd_article}» INCLUDE MODUL: felejtek_meta CALL: Andrea\Plugins\Felejtek\Felejtek::modul_felejtek_meta (0.0018 mp) INCLUDE MODUL: jsonld CALL: Andrea\Plugins\JsonLD\JsonLD::modul_json_ld (0.0000 mp) INCLUDE MODUL: owm_daily_mobile MISSED CALL (owm_daily_mobile). INCLUDE MODUL: felejtek_menu:1 CALL: Andrea\Plugins\Felejtek\Felejtek::modul_felejtek_menu (0.0240 mp) INCLUDE MODUL: wd_article CALL: Andrea\Plugins\Webdoki\MagazineArticle::modul_wd_article (0.0013 mp) INCLUDE MODUL: felejtek_box:250 CALL: Andrea\Plugins\Felejtek\Felejtek::modul_felejtek_box (0.0003 mp) INCLUDE MODUL: felejtek_box:248 CALL: Andrea\Plugins\Felejtek\Felejtek::modul_felejtek_box (0.0003 mp) INCLUDE MODUL: basemenu CALL: Andrea\Core\PageList::modul_basemenu (0.0008 mp) INCLUDE MODUL: comments MISSED CALL (comments). INCLUDE MODUL: felejtek_related_articles CALL: Andrea\Plugins\Felejtek\Felejtek::modul_felejtek_related_articles (0.0000 mp) INCLUDE MODUL: felejtek_suggested_articles CALL: Andrea\Plugins\Felejtek\Felejtek::modul_felejtek_suggested_articles (0.0009 mp)
MUNKAMENET VÁLTOZÓarray ( 'SID' => '61dad921c86dc3034100415fda66219c', 'user' => 'O:16:"Andrea\Core\User":5:{s:13:"inner_modules";a:0:{}s:8:"template";s:0:"";s:5:"items";N;s:8:"' . "{debug_info}" . '*' . "{debug_info}" . 'props";a:4:{s:7:"message";s:0:"";s:10:"user_group";O:21:"Andrea\Core\UserGroup":4:{s:13:"inner_modules";a:0:{}s:8:"template";N;s:5:"items";N;s:8:"' . "{debug_info}" . '*' . "{debug_info}" . 'props";a:0:{}}s:15:"registered_date";s:0:"";s:8:"topic_id";a:0:{}}s:8:"login_ok";b:0;}', 'lang' => 'hu', 'currency' => 'huf', 'a' => 'cikk', 'p' => '1', 'article' => 489, 'template_path' => '/templates/felejtek2023', )
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AND mag_article_id = ? (1 sor: 0.0018 mp/0.0066 mp) SELECT * FROM `alz_mag_article` WHERE (`id`=489) LIMIT 1 (1 sor: 0.0004 mp/0.0070 mp) SELECT id FROM `alz_mag_topic` WHERE parent_id = '2' (0 sor: 0.0002 mp/0.0071 mp) SELECT GROUP_CONCAT(keyword) FROM alz_mag_article_keyword WHERE mag_article_id = '489' GROUP BY mag_article_id (0 sor: 0.0002 mp/0.0074 mp) SELECT permalink FROM alz_mag_category WHERE id = '1' (1 sor: 0.0001 mp/0.0075 mp) SELECT * FROM alz_mag_category WHERE id IN (1,3) ORDER BY title (2 sor: 0.0002 mp/0.0076 mp) SELECT * FROM `alz_core_page` WHERE (`option_submenu` = 1) AND (`parent_id` = ?) 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ORDER BY `bearing` DESC,`title` ASC (8 sor: 0.0002 mp/0.0100 mp) SELECT * FROM `alz_core_page` WHERE (`parent_id`=109) AND ((option_submenu=1) OR (option_mainmenu=1)) (0 sor: 0.0001 mp/0.0102 mp) SELECT * FROM `alz_core_page` WHERE (`parent_id`=110) AND ((option_submenu=1) OR (option_mainmenu=1)) (0 sor: 0.0001 mp/0.0103 mp) SELECT * FROM `alz_core_page` WHERE (`parent_id`=111) AND ((option_submenu=1) OR (option_mainmenu=1)) (0 sor: 0.0003 mp/0.0106 mp) SELECT * FROM `alz_core_page` WHERE (`parent_id`=112) AND ((option_submenu=1) OR (option_mainmenu=1)) (0 sor: 0.0002 mp/0.0107 mp) SELECT * FROM `alz_core_page` WHERE (`parent_id`=113) AND ((option_submenu=1) OR (option_mainmenu=1)) (0 sor: 0.0001 mp/0.0109 mp) SELECT * FROM `alz_core_page` WHERE (`parent_id`=136) AND ((option_submenu=1) OR (option_mainmenu=1)) (4 sor: 0.0002 mp/0.0110 mp) SELECT * FROM `alz_core_page` WHERE (`parent_id`=114) AND ((option_submenu=1) OR (option_mainmenu=1)) (6 sor: 0.0002 mp/0.0112 mp) SELECT * FROM `alz_core_page` WHERE (`parent_id`=267) AND ((option_submenu=1) OR (option_mainmenu=1)) (0 sor: 0.0001 mp/0.0114 mp) SELECT * FROM `alz_core_page` WHERE (`option_submenu` = 1) AND (`parent_id` = ?) 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ORDER BY `bearing` DESC,`title` ASC (0 sor: 0.0002 mp/0.0184 mp) SELECT * FROM `alz_core_page` WHERE (`option_submenu` = 1) AND (`parent_id` = ?) ORDER BY `bearing` DESC,`title` ASC (0 sor: 0.0001 mp/0.0186 mp) SELECT * FROM `alz_mag_article` WHERE (`id`=489) LIMIT 1 (1 sor: 0.0002 mp/0.0187 mp) SELECT id FROM `alz_mag_topic` WHERE parent_id = '2' (0 sor: 0.0001 mp/0.0188 mp) SELECT GROUP_CONCAT(keyword) FROM alz_mag_article_keyword WHERE mag_article_id = '489' GROUP BY mag_article_id (0 sor: 0.0002 mp/0.0191 mp) SELECT permalink FROM alz_mag_category WHERE id = '1' (1 sor: 0.0001 mp/0.0192 mp) SELECT * FROM alz_mag_category WHERE id IN (1,3) ORDER BY title (2 sor: 0.0001 mp/0.0193 mp) SELECT * FROM `alz_core_page` WHERE (`id`=250) LIMIT 1 (1 sor: 0.0002 mp/0.0195 mp) SELECT * FROM `alz_core_page` WHERE (`id`=248) LIMIT 1 (1 sor: 0.0002 mp/0.0197 mp) SELECT * FROM `alz_core_page` WHERE domain_id = ? AND (`option_basemenu`=1) ORDER BY `bearing` DESC,`title` ASC (4 sor: 0.0003 mp/0.0200 mp) SELECT SQL_CALC_FOUND_ROWS * FROM alz_mag_article WHERE option_status = 'published' AND date_publish > 0 AND option_suggest = 1 ORDER BY date_publish DESC LIMIT 0,5 (0 sor: 0.0008 mp/0.0208 mp)
FUTÁSI IDŐKSQL: 0.0208 mp Oldal: 0.2553 mp Andrea\Core\Site.generate(): 0.2437 mp Andrea\Core\Site.show(): 0.2460 mp