{"id":668984,"date":"2025-01-21T10:52:29","date_gmt":"2025-01-21T09:52:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=668984"},"modified":"2025-01-21T10:54:10","modified_gmt":"2025-01-21T09:54:10","slug":"10-000-korakov-na-dan-mit-ali-resnica","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-000-korakov-na-dan-mit-ali-resnica\/","title":{"rendered":"10.000 korakov na dan: Mit ali resnica?"},"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.si\/blog\/10-000-korakov-na-dan-mit-ali-resnica\/#Zakaj_je_telesna_dejavnost_pomembna\" title=\"Zakaj je telesna dejavnost pomembna?\">Zakaj je telesna dejavnost pomembna?<\/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.si\/blog\/10-000-korakov-na-dan-mit-ali-resnica\/#Koliko_danes_hodimo_pes\" title=\"Koliko danes hodimo pe\u0161?\">Koliko danes hodimo pe\u0161?<\/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.si\/blog\/10-000-korakov-na-dan-mit-ali-resnica\/#Kaj_je_pokazala_meta-analiza\" title=\"Kaj je pokazala meta-analiza?\">Kaj je pokazala meta-analiza?<\/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.si\/blog\/10-000-korakov-na-dan-mit-ali-resnica\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsakdo, ki ga zanima zdrav \u017eivljenjski slog, se je verjetno \u017ee sre\u010dal s <strong>splo\u0161nimi priporo\u010dili glede tega, koliko gibanja potrebujemo.<\/strong> Po navedbah Svetovne zdravstvene organizacije (WHO) je klju\u010dna kombinacija vadbe za mo\u010d in aerobnega treninga, pri \u010demer je priporo\u010dljivo skupno <strong>150\u2013300 minut vadbe na teden.<\/strong> Poleg tega nasveta obstaja tudi dobro znano priporo\u010dilo, da <strong>10.000 korakov<\/strong> dnevno pozitivno vpliva na zdravje. To smernico, ki izvira iz olimpijskih iger leta 1964, pa spremljajo dolo\u010dene omejitve. Leta 2023 je meta-analiza, objavljena v reviji <em>Journal of Preventive Cardiology<\/em>, podrobneje preu\u010dila to trditev. Poglejmo njihove ugotovitve.<\/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=\"Zakaj_je_telesna_dejavnost_pomembna\"><\/span>Zakaj je telesna dejavnost pomembna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redna <strong>telesna dejavnost ne le zmanj\u0161uje tveganje za prezgodnjo smrt,<\/strong> temve\u010d tudi izbolj\u0161uje splo\u0161no kakovost \u017eivljenja. Po drugi strani pa <strong>sede\u010d \u017eivljenjski slog &#8211; opredeljen kot manj kot 5.000 korakov<\/strong> na dan &#8211; prina\u0161a pomembna zdravstvena tveganja. Pomanjkanje gibanja je povezano s pove\u010dano verjetnostjo razvoja sladkorne bolezni tipa 2 ter, kar je najpomembnej\u0161e, z vi\u0161jim tveganjem za smrt zaradi katerega koli vzroka, zlasti zaradi sr\u010dno-\u017eilnih in onkolo\u0161kih bolezni. <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>Statistike razkrivajo, da <strong>do 27,5 % ljudi po svetu ni dovolj telesno aktivnih.<\/strong> Ta odstotek je opazno vi\u0161ji pri \u017eenskah v primerjavi z mo\u0161kimi (31,7 % proti 23,4 %) ter pri osebah z vi\u0161jimi dohodki v primerjavi s tistimi z ni\u017ejimi dohodki (36,8 % proti 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>Na globalni ravni se raven telesne aktivnosti v zadnjih letih zmanj\u0161uje. \u010ce se bo ta trend nadaljeval, verjetno ne bomo dosegli globalnega cilja, ki so ga zdravstvene organizacije postavile za zmanj\u0161anje telesne neaktivnosti za 10 % do leta 2025. Pri odraslih je situacija zaskrbljujo\u010da, \u0161e slab\u0161a pa je pri mladostnikih. <strong>Po svetu kar 81 % najstnikov<\/strong> <strong>ni dovolj aktivnih.<\/strong> Med letoma 2001 in 2016 se je telesna neaktivnost med fanti rahlo zmanj\u0161ala (z 80,1 % na 77,6 %), medtem ko se je pri dekletih pove\u010dala (z 84,7 % na 85,1 %), razlika med spoloma pa se \u0161e naprej pove\u010duje. <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>\u010ce se vrnemo k odraslim, podatki, ki jih je zbrala WHO, razkrivajo, da je <strong>nezadostna telesna aktivnost \u010detrti vodilni vzrok smrti na svetu.<\/strong> Pribli\u017eno 1,8 milijarde ljudi je telesno neaktivnih, najmanj 3,2 milijona smrti letno pa je neposredno povezanih z neaktivnostjo. \u0160tevilne druge smrti, verjetno precej ve\u010dje \u0161tevilo, so z njo posredno povezane. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4\u20136]<\/sup><\/mark><\/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=\"Redna telesna dejavnost\" class=\"wp-image-667549\" title=\"Redna telesna dejavnost\" 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=\"Koliko_danes_hodimo_pes\"><\/span>Koliko danes hodimo pe\u0161?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med pandemijo COVID-19 so se <strong>ravni telesne aktivnosti po vsem svetu znatno zmanj\u0161ale.<\/strong> Ta upad je bil predvsem posledica omejitev in ukrepov zapiranja. Pred pandemijo leta 2019 so ljudje v povpre\u010dju prehodili <strong>5.323 korakov<\/strong> dnevno (4.774 v ZDA, 5.444 v Zdru\u017eenem kraljestvu in 6.189 na Kitajskem). Vendar pa se je \u0161tevilo korakov med pandemijo mo\u010dno zmanj\u0161alo in, kar je pomembno, \u0161e dve leti pozneje ljudje <strong>niso dosegli predpandemi\u010dne ravni<\/strong> aktivnosti, saj je povpre\u010dno \u0161tevilo korakov ostalo pod 5.000 na dan. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na te ugotovitve je spodbujanje ljudi po vsem svetu k ve\u010dji telesni aktivnosti postalo prednostna naloga. <strong>Hoja<\/strong> je ena najpreprostej\u0161ih in najbolj dostopnih oblik gibanja za dosego tega cilja. Po podatkih Centrov za nadzor in prepre\u010devanje bolezni (CDC) je \u0161iroko promovirani cilj <strong>10.000 korakov na dan<\/strong> sprejet kot splo\u0161no priporo\u010dilo. Vendar manjkajo posebne smernice, prilagojene evropskemu in svetovnemu prebivalstvu. To je spodbudilo raziskovalca Banacha, Lweka in njune kolege k izvedbi meta-analize za natan\u010dnej\u0161a priporo\u010dila o dnevnem \u0161tevilu korakov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Meta-analiza je vklju\u010devala:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>17 kohortnih \u0161tudij (spremljanje skupin ljudi v dalj\u0161em \u010dasovnem obdobju),<\/li>\n\n\n\n<li>226.889 udele\u017eencev,<\/li>\n\n\n\n<li>mediana obdobje spremljanja: 7,1 leta,<\/li>\n\n\n\n<li>povpre\u010dno starost udele\u017eencev: 64,4 \u00b1 6,7 let,<\/li>\n\n\n\n<li>48,9 % \u017eensk,<\/li>\n\n\n\n<li>ve\u010d kot 55,4 % sodelujo\u010dih je imelo vi\u0161jo izobrazbo od srednje \u0161ole.<\/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=\"Kaj_je_pokazala_meta-analiza\"><\/span>Kaj je pokazala meta-analiza?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Povpre\u010dno \u0161tevilo korakov med udele\u017eenci je bilo 3.867 korakov na dan.<\/strong><\/li>\n\n\n\n<li>Pove\u010danje \u0161tevila korakov za samo 1.000 dnevno je bilo povezano s 15% zmanj\u0161anjem tveganja za smrt zaradi bolezni srca in o\u017eilja, sladkorne bolezni ali debelosti.<\/li>\n\n\n\n<li>Pove\u010danje \u0161tevila korakov za 500 na dan je bilo povezano s 7% zmanj\u0161anjem tveganja umrljivosti zaradi bolezni srca in o\u017eilja.<\/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=\"Hoja\" class=\"wp-image-667565\" title=\"Hoja\" 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\">Koliko korakov naj bi naredili vsak dan?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za posameznike, starej\u0161e od 60 let, je bilo najve\u010dje zmanj\u0161anje tveganja umrljivosti opa\u017eeno pri 6.000-10.000 korakih na dan.<\/strong><\/li>\n\n\n\n<li><strong>Pri osebah, mlaj\u0161ih od 60 let, se je tveganje umrljivosti najbolj zmanj\u0161alo pri 7.000-13.000 korakih na dan.<\/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>\u0160tudija je rezultate predstavila tudi <strong>grafi\u010dno, kar je pokazalo jasen trend: z nara\u0161\u010danjem \u0161tevila dnevnih korakov se je zmanj\u0161alo tveganje za prezgodnjo smrt zaradi vseh vzrokov.<\/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=\"Vpliv korakov na prezgodnjo smrt\" class=\"wp-image-667582\" title=\"Vpliv \u0161tetja korakov na umrljivost\" 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\">Slika 1: Povezava med \u0161tevilom korakov in prezgodnjo umrljivostjo (pri vseh boleznih)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi graf ka\u017ee, da je ve\u010dje \u0161tevilo korakov povezano z manj\u0161im tveganjem za smrt zaradi bolezni srca in o\u017eilja.\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=\"Vpliv na bolezni srca in o\u017eilja\" class=\"wp-image-667600\" title=\"Vpliv na bolezni srca in o\u017eilja\" 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\">Slika 2: Povezava med \u0161tevilom korakov in umrljivostjo zaradi bolezni srca in o\u017eilja<\/p>\n\n\n\n<p>Zanimive ugotovitve se poka\u017eejo, \u010de podatke raz\u010dlenimo po spolu in starosti. Zdi se, da bi bilo za mo\u0161ke koristno, \u010de bi prehodili ve\u010d korakov kot \u017eenske, mlaj\u0161e populacije pa bi morale ohranjati vi\u0161jo raven aktivnosti. Podrobnosti so predstavljene na slikah 3 in 4.<\/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=\"Razlika med spoloma\" class=\"wp-image-667617\" title=\"Razlike med spoloma in starostjo\" 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\">Slika 3: Razmerje med \u0161tevilom korakov, umrljivostjo in spolom<\/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=\"Razlike med starostnimi skupinami\" 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\">Slika 4: Razmerje med \u0161tevilom korakov, umrljivostjo in starostnimi skupinami<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klju\u010dna ugotovitev je preprosta: vsak korak \u0161teje. <strong>Hoditi manj kot 5.000 korakov na dan je za odraslo populacijo nezadostno<\/strong> in pove\u010duje tveganje za razvoj bolezni, ki vodijo v prezgodnjo smrt. Vendar pa ne obstaja univerzalno &#8220;magi\u010dno \u0161tevilo&#8221; za vse, saj na to pomembno vplivajo dejavniki, kot sta starost in spol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na podlagi meta-analize lahko <strong>5.500 korakov na dan<\/strong> razumemo kot <strong>mejo, pri kateri se tveganje za \u0161tevilne bolezni ob\u010dutno zmanj\u0161a.<\/strong> Pri odraslih, mlaj\u0161ih od 60 let, je priporo\u010dljivo ciljati na <strong>kar 13.000 korakov dnevno.<\/strong> \u010ceprav <strong>10.000 korakov na dan<\/strong> ostaja koristen smerokaz, to ni stroga meja. <strong>Namesto tega je bolje vklju\u010diti \u010dim ve\u010d hoje, v kolikor to dopu\u0161\u010data va\u0161 urnik in telesna zmogljivost.<\/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\tHealthy food\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\tWorkout Accessories\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>Ve\u010dina nas je \u017ee sli\u0161ala za trditev, da bi morali dnevno prehoditi 10.000 korakov. Toda ali je to res? V dana\u0161njem \u010dlanku bomo raziskali, koliko korakov je po \u0161tudijah potrebnih za zmanj\u0161anje zdravstvenih tveganj, povezanih z neaktivnostjo in za splo\u0161no dobro po\u010dutje.<\/p>\n","protected":false},"author":251,"featured_media":667676,"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":[122],"tags":[6651,6699,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-668984","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-imunost","9":"tag-kardio-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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 korakov na dan: Mit ali resnica? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koliko korakov naj naredimo vsak dan? 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