{"id":668386,"date":"2025-01-08T10:30:24","date_gmt":"2025-01-08T09:30:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=668386"},"modified":"2025-01-08T10:30:26","modified_gmt":"2025-01-08T09:30:26","slug":"10-000-lepes-naponta-mitosz-vagy-teny","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/","title":{"rendered":"10 000 l\u00e9p\u00e9s naponta: M\u00edtosz vagy t\u00e9ny?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#Miert_fontos_a_mozgas\" title=\"Mi\u00e9rt fontos a mozg\u00e1s?\">Mi\u00e9rt fontos a mozg\u00e1s?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#Mennyit_setalunk_manapsag\" title=\"Mennyit s\u00e9t\u00e1lunk manaps\u00e1g?\">Mennyit s\u00e9t\u00e1lunk manaps\u00e1g?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#Mit_mutatott_ki_a_metaanalizis\" title=\"Mit mutatott ki a metaanal\u00edzis?\">Mit mutatott ki a metaanal\u00edzis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aki \u00e9rdekl\u0151dik az eg\u00e9szs\u00e9ges \u00e9letm\u00f3d ir\u00e1nt \u00e9rdekl\u0151dik, val\u00f3sz\u00edn\u0171leg tal\u00e1lkozott m\u00e1r <strong>\u00e1ltal\u00e1nos javaslatokkal arra vonatkoz\u00f3an, hogy mennyit kellene mozognunk.<\/strong> Az Eg\u00e9szs\u00e9g\u00fcgyi Vil\u00e1gszervezet (WHO) szerint az er\u0151s\u00edt\u0151 \u00e9s aerob edz\u00e9s kombin\u00e1l\u00e1sa alapvet\u0151 fontoss\u00e1g\u00fa, javasolt a <strong>heti 150-300 perc testmozg\u00e1s.<\/strong> Mindezek mell\u00e9 j\u00f6n m\u00e9g az a j\u00f3l ismert \u00e1ll\u00edt\u00e1s is, hogy a napi <strong>10 000 l\u00e9p\u00e9s<\/strong> j\u00f3t\u00e9kony hat\u00e1ssal van az eg\u00e9szs\u00e9gre. De az 1964-es olimpiai j\u00e1t\u00e9kokr\u00f3l ered\u0151 tippnek vannak az\u00e9rt korl\u00e1tai. A <em>Journal of Preventive Cardiology<\/em> c\u00edm\u0171 foly\u00f3iratban megjelent 2023-as metaanal\u00edzis k\u00f6zelebbr\u0151l vizsg\u00e1lta ezt az \u00e1ll\u00edt\u00e1st. L\u00e1ssuk az eredm\u00e9nyeiket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_fontos_a_mozgas\"><\/span>Mi\u00e9rt fontos a mozg\u00e1s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A rendszeres <strong>testmozg\u00e1s nemcsak cs\u00f6kkenti a korai hal\u00e1loz\u00e1s kock\u00e1zat\u00e1t,<\/strong> de jav\u00edtja az \u00e1ltal\u00e1nos \u00e9letmin\u0151s\u00e9get is. M\u00e1sr\u00e9szt a <strong>mozg\u00e1sszeg\u00e9ny \u00e9letm\u00f3d &#8211; amely napi 5 000 l\u00e9p\u00e9sn\u00e9l kevesebbet jelent<\/strong> &#8211; jelent\u0151s eg\u00e9szs\u00e9g\u00fcgyi kock\u00e1zatokat rejt. A kev\u00e9s mozg\u00e1s n\u00f6veli a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g kialakul\u00e1s\u00e1nak es\u00e9ly\u00e9t, \u00e9s &#8211; ami a legfontosabb &#8211; fokozza a hal\u00e1loz\u00e1s kock\u00e1zat\u00e1t, k\u00fcl\u00f6n\u00f6sen sz\u00edv- \u00e9s \u00e9rrendszeri, valamint daganatos betegs\u00e9gek eset\u00e9n.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A statisztik\u00e1k azt mutatj\u00e1k, hogy <strong>vil\u00e1gszerte az emberek 27,5%-a nem el\u00e9g akt\u00edv fizikailag.<\/strong> Ez az ar\u00e1ny a n\u0151kn\u00e9l j\u00f3val magasabb a f\u00e9rfiakhoz k\u00e9pest (31,7% vs. 23,4%), \u00e9s a magasabb j\u00f6vedelm\u0171ek eset\u00e1ben meghaladja az alacsonyabb j\u00f6vedelm\u0171ek mozg\u00e1s\u00e1t (36,8% vs. 16,2%).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"34240,37963,67654,74083,84085\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az elm\u00falt \u00e9vekben vil\u00e1gszerte cs\u00f6kkent a fizikai aktivit\u00e1s m\u00e9rt\u00e9ke. Ha ez a tendencia folytat\u00f3dik, val\u00f3sz\u00edn\u0171leg nem siker\u00fcl teljes\u00edteni az eg\u00e9szs\u00e9g\u00fcgyi szervezetek \u00e1ltal kit\u0171z\u00f6tt glob\u00e1lis c\u00e9lt, amely szerint 2025-re 10%-kal kellene n\u00f6velni a fizikai aktivit\u00e1st. A feln\u0151ttek eset\u00e9ben a helyzet riaszt\u00f3, de a serd\u00fcl\u0151kn\u00e9l m\u00e9g rosszabb. <strong>Vil\u00e1gszerte a tizen\u00e9vesek 81%-a<\/strong> <strong>nem el\u00e9g akt\u00edv.<\/strong> 2001 \u00e9s 2016 k\u00f6z\u00f6tt a fi\u00fakn\u00e1l a fizikai aktivit\u00e1s kiss\u00e9 emelkedett (77,6%-r\u00f3l 80,1%-ra), a l\u00e1nyokn\u00e1l viszont cs\u00f6kkent (85,1%-r\u00f3l 84,7%-ra), \u00e9s a k\u00fcl\u00f6nbs\u00e9g tov\u00e1bb n\u0151tt.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feln\u0151ttekn\u00e9l pedig a WHO \u00e1ltal gy\u0171jt\u00f6tt adatokb\u00f3l az der\u00fcl ki, hogy <strong>a t\u00fal kev\u00e9s mozg\u00e1s vil\u00e1gszerte a negyedik f\u0151 hal\u00e1loz\u00e1si ok.<\/strong> K\u00f6r\u00fclbel\u00fcl 1,8 milli\u00e1rd ember mozog t\u00fal keveset, \u00e9s \u00e9vente legal\u00e1bb 3,2 milli\u00f3 hal\u00e1leset k\u00f6zvetlen\u00fcl az inaktivit\u00e1shoz k\u00f6thet\u0151. K\u00f6zvetetten val\u00f3sz\u00edn\u0171leg sokkal t\u00f6bb hal\u00e1leset, val\u00f3sz\u00edn\u0171leg sokkal t\u00f6bb is kapcsol\u00f3dik hozz\u00e1.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4\u20136]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-10-1.png\" alt=\"Rendszeres testmozg\u00e1s\" class=\"wp-image-667549\" title=\"Rendszeres Testmozg\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-10-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-10-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mennyit_setalunk_manapsag\"><\/span>Mennyit s\u00e9t\u00e1lunk manaps\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A COVID-19 vil\u00e1gj\u00e1rv\u00e1ny idej\u00e9n a <strong>fizikai aktivit\u00e1s szintje jelent\u0151sen cs\u00f6kkent.<\/strong> vil\u00e1gszerte. Ez els\u0151 sorban a korl\u00e1toz\u00e1soknak \u00e9s a lez\u00e1r\u00e1snak k\u00f6sz\u00f6nhet\u0151. A 2019-es vil\u00e1gj\u00e1rv\u00e1ny el\u0151tt az emberek naponta \u00e1tlagosan <strong>5 323 l\u00e9p\u00e9st<\/strong> tettek meg (az Egyes\u00fclt \u00c1llamokban 4 774-et, az Egyes\u00fclt Kir\u00e1lys\u00e1gban 5 444-et, K\u00edn\u00e1ban pedig 6 189-et). A l\u00e9p\u00e9ssz\u00e1m azonban drasztikusan cs\u00f6kkent a vil\u00e1gj\u00e1rv\u00e1ny alatt, \u00e9s ami fontos, m\u00e9g k\u00e9t \u00e9vvel k\u00e9s\u0151bb <strong>sem \u00e1llt vissza az emberek a j\u00e1rv\u00e1ny el\u0151tti aktivit\u00e1si szintj\u00e9re,<\/strong> az \u00e1tlagos l\u00e9p\u00e9ssz\u00e1m napi 5 000 alatt maradt.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindezek f\u00e9ny\u00e9ben a vil\u00e1g lakoss\u00e1g\u00e1nak mozg\u00e1sra \u00f6szt\u00f6nz\u00e9se els\u0151dleges priorit\u00e1ss\u00e1 v\u00e1lt. A <strong>s\u00e9ta<\/strong> pedig az egyik legegyszer\u0171bb \u00e9s legk\u00f6nnyebb m\u00f3dszer. A Betegs\u00e9gellen\u0151rz\u00e9si \u00e9s J\u00e1rv\u00e1nyv\u00e9delmi K\u00f6zpontok (CDC) szerint ez az igen n\u00e9pszer\u0171 <strong>napi 10 000 l\u00e9p\u00e9s<\/strong> egy \u00e1ltal\u00e1nos aj\u00e1nl\u00e1s. De sajnos m\u00e9g hi\u00e1nyoznak az eur\u00f3pai \u00e9s glob\u00e1lis popul\u00e1ci\u00f3ra szabott specifikus ir\u00e1nymutat\u00e1sok. Ez arra k\u00e9sztette Banach-et, Lewek-et \u00e9s munkat\u00e1rsaikat, hogy metaanal\u00edzist v\u00e9gezzenek, mert \u00fagy pontosabb aj\u00e1nl\u00e1sokat tudnak kiadni a napi l\u00e9p\u00e9ssz\u00e1mra vonatkoz\u00f3an.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A metaanal\u00edzis kiterjedt:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>17 kohorszvizsg\u00e1latra (emberek nyomon k\u00f6vet\u00e9se az id\u0151 m\u00fal\u00e1s\u00e1val)<\/li>\n\n\n\n<li>226 889 r\u00e9sztvev\u0151re<\/li>\n\n\n\n<li>Medi\u00e1n k\u00f6vet\u00e9si id\u0151: 7,1 \u00e9v<\/li>\n\n\n\n<li>A r\u00e9sztvev\u0151k \u00e1tlag\u00e9letkora: 64,4 \u00b1 6,7 \u00e9v<\/li>\n\n\n\n<li>48,9 % n\u0151 volt<\/li>\n\n\n\n<li>T\u00f6bb mint 55,4% k\u00f6z\u00e9piskol\u00e1n fel\u00fcli v\u00e9gzetts\u00e9ggel is rendelkezett<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_mutatott_ki_a_metaanalizis\"><\/span>Mit mutatott ki a metaanal\u00edzis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A r\u00e9sztvev\u0151k \u00e1tlagos l\u00e9p\u00e9ssz\u00e1ma 3 867 l\u00e9p\u00e9s volt naponta.<\/strong><\/li>\n\n\n\n<li>M\u00e1r napi +1 000 l\u00e9p\u00e9s 15%-kal cs\u00f6kkentette a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek, a cukorbetegs\u00e9g vagy az elh\u00edz\u00e1s okozta hal\u00e1loz\u00e1s kock\u00e1zat\u00e1t.<\/li>\n\n\n\n<li>Napi +500 l\u00e9p\u00e9s is m\u00e1r 7%-kal cs\u00f6kkentette a sz\u00edv- \u00e9s \u00e9rrendszeri hal\u00e1loz\u00e1si kock\u00e1zatokat.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-11.png\" alt=\"S\u00e9ta\" class=\"wp-image-667565\" title=\"S\u00e9ta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-11.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-11-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Napi h\u00e1ny l\u00e9p\u00e9s megt\u00e9tel\u00e9re t\u00f6rekedj\u00fcnk?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A 60 \u00e9v feletti emberekn\u00e9l a hal\u00e1loz\u00e1si kock\u00e1zat legnagyobb m\u00e9rt\u00e9k\u0171 cs\u00f6kken\u00e9s\u00e9t napi 6 000-10 000 l\u00e9p\u00e9sn\u00e9l figyelt\u00e9k meg.<\/strong><\/li>\n\n\n\n<li><strong>A 60 \u00e9v alatti emberekn\u00e9l a hal\u00e1loz\u00e1si kock\u00e1zat legjelent\u0151sebb cs\u00f6kken\u00e9se napi 7 000-13 000 l\u00e9p\u00e9sn\u00e9l volt megfigyelhet\u0151.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tanulm\u00e1ny <strong>grafikusan is bemutatta az eredm\u00e9nyeket, \u00e9s egy\u00e9rtelm\u0171 tendenci\u00e1t mutatott: a napi l\u00e9p\u00e9ssz\u00e1m n\u00f6veked\u00e9s\u00e9vel az \u00f6sszes okb\u00f3l bek\u00f6vetkez\u0151 korai hal\u00e1loz\u00e1s kock\u00e1zata cs\u00f6kkent.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-10-2.png\" alt=\"A l\u00e9p\u00e9ssz\u00e1m hat\u00e1sa a korai hal\u00e1loz\u00e1sra\" class=\"wp-image-667582\" title=\"A L\u00e9p\u00e9ssz\u00e1ml\u00e1l\u00e1s Hat\u00e1sa a Hal\u00e1loz\u00e1sra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-10-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-10-2-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\">1. \u00e1bra: A l\u00e9p\u00e9ssz\u00e1m \u00e9s a korai hal\u00e1loz\u00e1s k\u00f6z\u00f6tti \u00f6sszef\u00fcgg\u00e9s (valamennyi betegs\u00e9gre vonatkoz\u00f3an)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik grafikon r\u00e1vil\u00e1g\u00edt arra, hogy a n\u00f6vekv\u0151 l\u00e9p\u00e9ssz\u00e1m \u00f6sszef\u00fcgg a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gekb\u0151l ered\u0151 hal\u00e1loz\u00e1s kock\u00e1zat\u00e1nak cs\u00f6kken\u00e9s\u00e9vel.\n\n<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-11-1.png\" alt=\"A sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gekre gyakorolt hat\u00e1s\" class=\"wp-image-667600\" title=\"A Sz\u00edv- \u00e9s \u00c9rrendszeri Betegs\u00e9gekre Gyakorolt Hat\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-11-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-11-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\">2. \u00e1bra: A l\u00e9p\u00e9ssz\u00e1m \u00e9s a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek okozta hal\u00e1loz\u00e1s k\u00f6z\u00f6tti \u00f6sszef\u00fcgg\u00e9s<\/p>\n\n\n\n<p>\u00c9rdekes dolgok t\u0171nnek fel, ha az adatokat nemek \u00e9s \u00e9letkor szerint bontjuk le. Az j\u00f6n ki, hogy a f\u00e9rfiaknak tal\u00e1n el\u0151ny\u00f6sebb a magasabb l\u00e9p\u00e9ssz\u00e1m, mint a n\u0151knek, a fiatalabbaknak pedig magasabb aktivit\u00e1si szintet kellene fenntartaniuk. A r\u00e9szleteket a 3. \u00e9s 4. \u00e1bra mutatja be.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-12.png\" alt=\"Nemek k\u00f6z\u00f6tti k\u00fcl\u00f6nbs\u00e9g\" class=\"wp-image-667617\" title=\"Nemi \u00e9s \u00e9letkori k\u00fcl\u00f6nbs\u00e9gek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-12.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-12-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\">3. \u00e1bra: A l\u00e9p\u00e9ssz\u00e1m, a hal\u00e1loz\u00e1s \u00e9s a nem k\u00f6z\u00f6tti \u00f6sszef\u00fcgg\u00e9s<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-13.png\" alt=\"Korcsoportok k\u00f6z\u00f6tti k\u00fcl\u00f6nbs\u00e9gek\" class=\"wp-image-667633\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-13.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/foto-clanek-13-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\">4. \u00e1bra: A l\u00e9p\u00e9ssz\u00e1m, a hal\u00e1loz\u00e1s \u00e9s a korcsoportok k\u00f6z\u00f6tti \u00f6sszef\u00fcgg\u00e9s<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A l\u00e9nyeg egyszer\u0171: minden l\u00e9p\u00e9s sz\u00e1m\u00edt. A <strong>napi 5 000 l\u00e9p\u00e9sn\u00e9l kevesebb s\u00e9ta a feln\u0151tt lakoss\u00e1g sz\u00e1m\u00e1ra nem elegend\u0151,<\/strong> \u00e9s n\u00f6veli a korai hal\u00e1lhoz vezet\u0151 betegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t. De nincs egy mindenki sz\u00e1m\u00e1ra \u00e9rv\u00e9nyes \u201evar\u00e1zs sz\u00e1m\u201d, mivel az olyan t\u00e9nyez\u0151k, mint az \u00e9letkor \u00e9s a nem, jelent\u0151s szerepet j\u00e1tszanak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A metaanal\u00edzis alapj\u00e1n a <strong>napi 5 500 l\u00e9p\u00e9s<\/strong> m\u00e1r sz\u00e1mos betegs\u00e9g <strong>kock\u00e1zat\u00e1t jelent\u0151sen cs\u00f6kkent\u0151 k\u00fcsz\u00f6b\u00e9rt\u00e9knek<\/strong> tekinthet\u0151. A 60 \u00e9v alatti feln\u0151ttek sz\u00e1m\u00e1ra <strong>napi 13 000 l\u00e9p\u00e9s megt\u00e9tele aj\u00e1nlott.<\/strong> B\u00e1r a h\u00edrhedt <strong>napi 10 000 l\u00e9p\u00e9s<\/strong> tov\u00e1bbra is hasznos ir\u00e1nymutat\u00e1s, ez nem egy szigor\u00fa fels\u0151 hat\u00e1r. <strong>Jobb, ha annyi s\u00e9t\u00e1t iktatunk be, amennyit az id\u0151beoszt\u00e1sunk \u00e9s a fizikai kapacit\u00e1sunk enged.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEg\u00e9szs\u00e9ges \u00e9lelmiszerek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKell\u00e9kek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A legt\u00f6bben hallottuk m\u00e1r azt az \u00e1ll\u00edt\u00e1st, hogy naponta 10 000 l\u00e9p\u00e9st javasolt tenni. De vajon igaz ez? Mai cikk\u00fcnkben azt vizsg\u00e1ljuk meg, hogy a tanulm\u00e1nyok szerint h\u00e1ny l\u00e9p\u00e9s sz\u00fcks\u00e9ges az inaktivit\u00e1ssal j\u00e1r\u00f3 eg\u00e9szs\u00e9g\u00fcgyi kock\u00e1zatok cs\u00f6kkent\u00e9s\u00e9hez \u00e9s a j\u00f3 k\u00f6z\u00e9rzet t\u00e1mogat\u00e1s\u00e1hoz.<\/p>\n","protected":false},"author":251,"featured_media":667669,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7626,7638,6648,6696],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-668386","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseg","9":"tag-egeszseges-eletmod","10":"tag-immunitas","11":"tag-kardio-hu","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 000 l\u00e9p\u00e9s naponta: M\u00edtosz vagy t\u00e9ny? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Napi h\u00e1ny l\u00e9p\u00e9st javasolt megtenni? T\u00e9nyleg sz\u00fcks\u00e9g\u00fcnk van napi 10 000 l\u00e9p\u00e9sre? Ez a cikk azt vizsg\u00e1lja, hogy mennyire fontos a fizikai aktivit\u00e1s a j\u00f3 eg\u00e9szs\u00e9ghez.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 000 l\u00e9p\u00e9s naponta: M\u00edtosz vagy t\u00e9ny? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Napi h\u00e1ny l\u00e9p\u00e9st javasolt megtenni? T\u00e9nyleg sz\u00fcks\u00e9g\u00fcnk van napi 10 000 l\u00e9p\u00e9sre? Ez a cikk azt vizsg\u00e1lja, hogy mennyire fontos a fizikai aktivit\u00e1s a j\u00f3 eg\u00e9szs\u00e9ghez.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-08T09:30:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-08T09:30:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/12\/Navrh-bez-nazvu-2024-12-30T141018.346.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jan Caha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jan Caha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/\"},\"author\":{\"name\":\"Jan Caha\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/68e521d05444965e20d789bf9c6fb878\"},\"headline\":\"10 000 l\u00e9p\u00e9s naponta: M\u00edtosz vagy t\u00e9ny?\",\"datePublished\":\"2025-01-08T09:30:24+00:00\",\"dateModified\":\"2025-01-08T09:30:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/\"},\"wordCount\":1314,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/Navrh-bez-nazvu-2024-12-30T141018.346.png\",\"keywords\":[\"eg\u00e9szs\u00e9g\",\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"immunit\u00e1s\",\"kardio\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/\",\"name\":\"10 000 l\u00e9p\u00e9s naponta: M\u00edtosz vagy t\u00e9ny? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/10-000-lepes-naponta-mitosz-vagy-teny\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/12\/Navrh-bez-nazvu-2024-12-30T141018.346.png\",\"datePublished\":\"2025-01-08T09:30:24+00:00\",\"dateModified\":\"2025-01-08T09:30:26+00:00\",\"description\":\"Napi h\u00e1ny l\u00e9p\u00e9st javasolt megtenni? 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