{"id":730889,"date":"2025-07-01T13:22:04","date_gmt":"2025-07-01T11:22:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=730889"},"modified":"2025-07-01T13:22:30","modified_gmt":"2025-07-01T11:22:30","slug":"6-nacinov-kako-vadba-izboljsa-dusevno-zdravje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/","title":{"rendered":"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje"},"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\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#Dusevnega_zdravja_ni_mogoce_lociti_od_telesnega_zdravja\" title=\"Du\u0161evnega zdravja ni mogo\u010de lo\u010diti od telesnega zdravja\">Du\u0161evnega zdravja ni mogo\u010de lo\u010diti od telesnega zdravja<\/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\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#6_razlogov_zakaj_vadba_koristi_vasemu_umu_in_psihi\" title=\"6 razlogov, zakaj vadba koristi va\u0161emu umu in psihi\">6 razlogov, zakaj vadba koristi va\u0161emu umu in psihi<\/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\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Du\u0161evno zdravje<\/strong> je pomemben del splo\u0161nega zdravja in mo\u010dno vpliva na telesno zdravje. Kljub sodobnim medicinskim napredkom so nekatere bolezni vse te\u017eje obvladljive. Poleg nenalezljivih bolezni, kot so rak, sladkorna bolezen in debelost, je pri\u0161lo do relativno velike <strong>raz\u0161irjenosti du\u0161evnih bolezni, zlasti depresije.<\/strong> Po podatkih WHO do 5% svetovnega prebivalstva trpi za depresijo. Poro\u010dilo WHO iz leta 2022 je depresijo uvrstilo med bolezni, ki nastanejo kot posledica pomanjkanja gibanja. <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>Kak\u0161na je povezava med du\u0161evnim in telesnim zdravjem in kaj lahko storimo glede tega? Je vadba za mo\u010d primerno \u201ezdravilo\u201c za psiholo\u0161ke motnje? Vse to boste izvedeli v tem \u010dlanku.   <\/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=\"Dusevnega_zdravja_ni_mogoce_lociti_od_telesnega_zdravja\"><\/span>Du\u0161evnega zdravja ni mogo\u010de lo\u010diti od telesnega zdravja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Telesno zdravje je tesno povezano z du\u0161evnim zdravjem<\/strong> in napa\u010dno je misliti, da ju lahko obravnavamo kot dva lo\u010dena svetova. To nam neposredno pove biologija \u010dlove\u0161kega telesa, zahvaljujo\u010d kateri vemo, da imajo <strong>mo\u017egani intenzivno interakcijo <\/strong>z <a href=\"https:\/\/gymbeam.si\/blog\/imunski-sistem-kako-deluje-in-kaksne-koristi-prinasa-imunizacija\/\" target=\"_blank\" rel=\"noreferrer noopener\">imunskim sistemom<\/a>, mi\u0161i\u010dno maso, ma\u0161\u010dobnim tkivom in celo <a href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u010drevesnim mikrobiomom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To povezavo obravnava lo\u010dena znanstvena disciplina, katere ime zajema vse vklju\u010dene sisteme &#8211; <strong>psihonevroimunoendokrinologija (PNEI).<\/strong> Glavni cilj je razjasniti, <strong>kako du\u0161evno zdravje vpliva na telesno zdravje (in obratno).<\/strong> Osrednja tema te discipline je stres, vendar lahko zelo enostavno vklju\u010dimo tudi vpliv telesne dejavnosti na du\u0161evno zdravje. <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>Danes \u017ee vemo, da <strong>zadostno gibanje<\/strong>, <a href=\"https:\/\/gymbeam.si\/blog\/vadba-in-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vadba za mo\u010d<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zdrava prehrana<\/strong><\/a><strong> in<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dovolj spanja<\/strong><\/a> pozitivno vplivajo na <strong>du\u0161evno zdravje.<\/strong> Vendar ne smemo pozabiti dejstva, da je <strong>depresija<\/strong> <strong>bolezen,<\/strong> ki <strong>zahteva zdravljenje<\/strong> pri specialistu in je ni vedno mogo\u010de re\u0161iti samo s spremembami \u017eivljenjskega sloga. To je bolezen, pri kateri se <strong>simptomi<\/strong> razlikujejo od pacienta do pacienta. Tudi njihov odziv na zdravljenje se razlikuje, v najhuj\u0161ih primerih pa na \u017ealost ni mogo\u010de najti u\u010dinkovite re\u0161itve.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1124x749.jpg\" alt=\"Vpliv telesnega zdravja na du\u0161evno po\u010dutje\" class=\"wp-image-730148\" title=\"Vpliv telesnega zdravja na du\u0161evno po\u010dutje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/iStock-871694692-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_razlogov_zakaj_vadba_koristi_vasemu_umu_in_psihi\"><\/span>6 razlogov, zakaj vadba koristi va\u0161emu umu in psihi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vadba pomaga proti stresu<\/h3>\n\n\n\n<p>Telovadba in zlasti vadba za mo\u010d sta obliki telesnega stresa za telo. Telo se na tak stres odzove enako kot na vsak drug stres &#8211; s stresnim odzivom. Ta je v osnovi vedno enak. Vendar razlikujemo med <strong>akutnim in kroni\u010dnim stresom<\/strong>, torej stresom, ki traja kratek \u010das in se umiri po re\u0161itvi situacije, ali stresom, ki traja dolgo \u010dasa in se ga pogosto morda sploh ne zavedamo.    <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kroni\u010dni stres<\/strong><\/a> je povezan z dvignjeno ravnjo <strong>kortizola,<\/strong> ki negativno vpliva na delovanje imunskega sistema. Ta je izjemno pomemben ne le za za\u0161\u010dito pred patogeni, ampak tudi pri iskanju starih in po\u0161kodovanih celic telesa. Imunski sistem, ki ga kortizol dolgo \u010dasa zatira, je lahko skupaj z drugimi dejavniki spro\u017eilec avtoimunskih bolezni, ki lahko prispevajo k raku in zni\u017eajo obrambo telesa pred morebitnimi oku\u017ebami. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Akutni stres<\/strong> povzro\u010da tudi vadba, med katero se raven kortizola prav tako dvigne. Ta dvig ravni kortizola je ne\u0161kodljiv in potreben za pravilen odziv telesa na pove\u010dan stres. Vendar se telo nanj odzove prilagodljivo, torej vklopi vse mehanizme, ki vodijo do obvladovanja stresnega odziva. Ti prilagoditveni mehanizmi s\u010dasoma vodijo do bla\u017ejega stresnega odziva v drugih stresnih situacijah. Z drugimi besedami, <strong>\u010de se telesno obremenjujemo z vadbo, bomo bolje prenesli stres, ki ga prina\u0161a obi\u010dajno \u017eivljenje. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bolj\u0161a odpornost na vsakodnevne strese ne bo le izbolj\u0161ala delovanja imunskega sistema in telesnega zdravja, ampak bo zagotovo pomagala pri <strong>ohranjanju dobrega razpolo\u017eenja,<\/strong> kar bo koristilo tudi psihi. Bolj\u0161e obvladovanje stresa ima u\u010dinek sne\u017ene kepe &#8211; <strong>bolje kot obvladujemo stres, bolje smo in bolje se lahko spopademo z nadaljnjim stresom.<\/strong> Vadba v kombinaciji z drugimi metodami obvladovanja stresa zagotovo izbolj\u0161a vsakodnevno \u017eivljenje.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1124x843.jpg\" alt=\"U\u010dinek vadbe na stres\" class=\"wp-image-730165\" title=\"U\u010dinek vadbe na stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_jakub_enzl_082024_15_4500-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Redna vadba ponastavi sistem dopamina<\/h3>\n\n\n\n<p>Na <strong>razpolo\u017eenje in du\u0161evno zdravje<\/strong> vplivajo primarne snovi, ki jih najdemo v mo\u017eganih in se uporabljajo za prenos signalov med nevroni &#8211; nevrotransmiterji. Med najpogosteje omenjenimi snovmi v kontekstu razpolo\u017eenja in du\u0161evnega zdravja sta <strong>dopamin in serotonin.<\/strong> Obe snovi sta bili ozna\u010deni kot molekuli sre\u010de. Vendar to ni povsem res.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/dopamin-prinasa-veselje-in-motivacijo-vendar-je-njegova-prekomerna-kolicina-lahko-skodljiva-ali-potrebujete-razstrupljanje-od-dopamina\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dopamin<\/strong><\/a> je nevrotransmiter, ki nas \u017eene k dejanjem z vzbujanjem <strong>ob\u010dutka pri\u010dakovane nagrade.<\/strong> Ko po\u010dnemo nekaj prijetnega ali nagrajujo\u010dega, se raven dopamina dvigne in mo\u017egani si to \u201ezapomnijo\u201c kot nagrajujo\u010de vedenje. Problem nastane pri odvisnostih, ko se ta sistem poru\u0161i &#8211; droge ali zasvojitvena vedenja povzro\u010dijo ekstremne skoke dopamina, na katere se mo\u017egani navadijo. S\u010dasoma se ob\u010dutljivost mo\u017eganov za dopamin zmanj\u0161a, zato obi\u010dajne stvari nehajo prina\u0161ati veselje. Posledi\u010dno se oseba vse bolj zana\u0161a na zasvojitveno snov ali vedenje, da sploh kaj ob\u010duti.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobno lahko na\u0161e mo\u017egane \u201eiz\u010drpamo\u201c z dopaminom <a href=\"https:\/\/gymbeam.si\/blog\/kako-na-vas-vpliva-neskoncno-brskanje-po-druzbenih-omrezjih\/\" target=\"_blank\" rel=\"noreferrer noopener\">s pregledovanjem dru\u017ebenih omre\u017eij<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\">u\u017eivanjem nezdrave hrane<\/a> ali gledanjem nanizank. Vse dejavnosti, ki nas postavijo v <strong>dopaminski primanjkljaj,<\/strong> <strong>ukradejo <\/strong>ne le na\u0161o <strong>pozornost,<\/strong> ampak tudi na\u0161o <strong>motivacijo za druge stvari.<\/strong> Te neproduktivne in nezdrave dejavnosti se popularno imenujejo <strong>\u201epoceni dopamin\u201c.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z redno vadbo lahko <strong>preuredimo<\/strong> mo\u017egane v dopaminskem primanjkljaju. \u010ce ne gre za hudo zasvojenost z drogami, ampak bla\u017eji vir \u201epoceni\u201c dopamina, se lahko z gibanjem postavimo v bolj zdravo in motivirano stanje. Vadba za mo\u010d <strong>pove\u010da \u0161tevilo dopaminskih receptorjev v mo\u017eganih.<\/strong> To pomeni, da se mo\u017egani bolje odzivajo tudi na majhne odmerke dopamina in ne potrebujejo iste koli\u010dine, kot jim jo je v\u010dasih dajala nezdr\u0430v\u0430 hrana ali pregledovanje dru\u017ebenih omre\u017eij. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vadba tudi pove\u010da raven dopamina, ki je povezana z dolgoro\u010dnim pove\u010danjem motivacije. Poleg u\u010dinka na dopaminski sistem se med vadbo pove\u010da tudi proizvodnja <strong>serotonina<\/strong> v mo\u017eganih. Serotonin lahko obravnavamo kot <strong>molekulo sre\u010de bolj kot dopamin.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V osnovi deluje kot protiute\u017e dopaminu: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>dopamin<\/strong> nam pove, da <strong>ho\u010demo ve\u010d in ve\u010d,<\/strong><\/li>\n\n\n\n<li><strong>serotonin<\/strong> je zaviralen in nam pove, da <strong>smo imeli dovolj.<\/strong> <\/li>\n<\/ul>\n\n\n\n<p>Prijeten ob\u010dutek zadovoljstva posreduje serotonin. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup> <\/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=\"28082,48841,51088,81622,86395,104017\" ><\/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<h3 class=\"wp-block-heading\">3. Vadba izplakne \u201edroge\u201c v mo\u017eganih<\/h3>\n\n\n\n<p>Kljub temu da vsi radi govorimo o <strong>endorfinih po vadbi, <\/strong>je resnica ta, da jih malo dejansko pride v mo\u017egane. Izlo\u010dajo se predvsem na mestih, kjer nastane \u0161koda in tam bla\u017eijo bole\u010dino. Taka \u0161koda nastane tudi med intenzivno vadbo. Toda kaj povzro\u010di tisti <strong>prijeten ob\u010dutek po naporni vadbi?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg serotonina so to <strong>endokanabinoidi,<\/strong> snovi, ki jih proizvajajo mo\u017egani in delujejo na kanabinoidne receptorje. To so isti receptorji, na katere delujeta THC in druge zasvojitvene droge. Vendar predpona <strong>\u201eendo-\u201c<\/strong> pomeni, da jih proizvaja na\u0161e telo. Torej po vadbi mo\u017egani naredijo svoje \u201edroge\u201c. Podoben u\u010dinek ima \u201emu\u010denje\u201c telesa med <a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" rel=\"noreferrer noopener\">terapijo s hladno vodo<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Mi\u0161ice so vir snovi, ki lahko pomagajo zmanj\u0161ati depresivne simptome<\/h3>\n\n\n\n<p>Vadba za mo\u010d, ki spro\u017ei stresni odziv, je tudi <strong>vir vnetja<\/strong> v delujo\u010di mi\u0161ici. Telo se mora zato prilagoditi intenzivni vadbi, da ohrani <strong>homeostazo,<\/strong> torej stanje notranjega ravnovesja v telesu. Tako vadba za mo\u010d spodbudi celice imunskega sistema, da popravijo morebitno \u0161kodo in zmanj\u0161ajo vnetje. Najnov\u0161i izsledki ka\u017eejo, da je depresija bolezen, <strong>ki jo spremlja vnetni proces,<\/strong> ki negativno vpliva na delovanje mo\u017eganov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg bolj\u0161ega delovanja imunskega sistema so mi\u0161ice tudi vir snovi, ki uravnavajo vnetni odziv. Te snovi se imenujejo <strong>citokini<\/strong> in posredujejo signale vnetja v telesu. <strong>Mi\u0161i\u010dni kr\u010di so vir protivnetnih citokinov,<\/strong> ki jih imenujemo miokini. Najbolj znana sta interlevkin 6 (IL-6) in interlevkin 15 (IL-15). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9, 10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>IL-6<\/strong> je vnetni pri imunskem odzivu, vendar se proizvaja v velikih koli\u010dinah med vadbo in pomaga izbolj\u0161ati ob\u010dutljivost za inzulin, medtem ko ima <strong>protivnetne<\/strong> u\u010dinke. Skupaj z <strong>IL-15<\/strong> imata sposobnost prodreti vse do <strong>mo\u017eganov in zmanj\u0161ati vnetje tudi lokalno.<\/strong> IL-15 deluje na mo\u017egane z istim mehanizmom kot obi\u010dajno predpisani antidepresivi, ki zavirajo ponovni zajem serotonina. Zato se je izkazalo, da je redna telesna dejavnost u\u010dinkovito zdravljenje za blago do zmerno depresijo. <strong>IL-15, ki ga proizvajajo mi\u0161ice neposredno, pove\u010da koncentracijo serotonina v mo\u017eganih,<\/strong> kar ima antidepresivne u\u010dinke in izbolj\u0161a razpolo\u017eenje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg\" alt=\"Vadba za mo\u010d ima protivnetne u\u010dinke\" class=\"wp-image-730201\" title=\"Vadba za mo\u010d ima protivnetne u\u010dinke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/cz_immanuel_adenubi_04-052023_16_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Redna vadba izbolj\u0161a kakovost spanja<\/h3>\n\n\n\n<p>Dovolj spanja in kakovosten <strong>spanec<\/strong> (7 do 9 ur) sta sestavna <strong>dela dobrega du\u0161evnega zdravja.<\/strong> Ljudje z nezadostnim spanjem (manj kot 7 ur) so bolj ogro\u017eeni za simptome tesnobe in depresije.<sup> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redna vadba izbolj\u0161a kakovost in dol\u017eino spanja. Ljudje, ki <strong>vadijo vsaj 30 minut na dan<\/strong>, spijo <strong>15 minut dlje in bolj kakovostno, <\/strong>kar pomembno vpliva na du\u0161evno blagostanje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\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<h3 class=\"wp-block-heading\">6. Vadba za mo\u010d in oblikovanje novih povezav v mo\u017eganih <\/h3>\n\n\n\n<p>Povezave med nevroni so predpogoj za zdrave mo\u017egane. Pri depresiji in drugih du\u0161evnih boleznih se te <strong>oslabijo in izgubijo.<\/strong> Sposobnost mo\u017eganov za oblikovanje <strong>novih povezav<\/strong> se imenuje <strong>nevroplasti\u010dnost.<\/strong> Zahvaljujo\u010d njej se lahko med \u017eivljenjem \u0161e naprej u\u010dimo novih stvari, ustvarjamo spomine in preprogramiramo mo\u017egane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redna vadba spro\u0161\u010da <strong>nevrotrofne dejavnike<\/strong> v mo\u017eganih,<strong> kot je BDNF, <\/strong>ki spodbujajo oblikovanje novih povezav. Zdravje mo\u017eganov in s tem uma je odvisno od sposobnosti oblikovanja novih povezav, zato je vadba za mo\u010d v tem pogledu nepogre\u0161ljiva. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hormoni in snovi, na katere vpliva vadba<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Snov<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Kaj se dogaja<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>U\u010dinek<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kortizol<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">najprej \u2191\u2191\u2191, nato \u2193\u2193\u2193<\/td><td class=\"has-text-align-center\" data-align=\"center\">bolj\u0161a odpornost na stres<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Dopamin<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">ve\u010d motivacije, bolj\u0161e razpolo\u017eenje<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Serotonin<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">bolj\u0161e razpolo\u017eenje, notranji mir<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Endokanabinoidi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">blaga evforija po vadbi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>IL-6, IL-15<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">antidepresivni u\u010dinek, zmanj\u0161ano vnetje<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>BDNF<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2191\u2191\u2191<\/td><td class=\"has-text-align-center\" data-align=\"center\">ve\u010d povezav v mo\u017eganih &#8211; nevroplasti\u010dnost<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Du\u0161evno zdravje<\/strong> je velika tema 21. stoletja, vse ve\u010d ljudi pa ima diagnosticirano depresijo, anksiozno motnjo ali druge te\u017eave z du\u0161evnim zdravjem. Skupna zna\u010dilnost te\u017eav z du\u0161evnim zdravjem je <strong>pomanjkanje univerzalnega zdravljenja,<\/strong> kar izhaja iz dejstva, da se simptomi in vzroki razlikujejo od pacienta do pacienta. Ni enega zdravljenja, ki bi delovalo enako za vse. Kljub temu se predpisuje ogromno \u0161tevilo antidepresivov in anksiolitikov. Ta zdravila so lahko za paciente spremenijo \u017eivljenje, za druge pa ne re\u0161ijo ne simptomov ne vzroka njihove bolezni. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16] <\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izkazalo se je, da je <strong>redna telesna dejavnost<\/strong> lahko zelo uporaben <strong>dodatek k standardnemu zdravljenju<\/strong> simptomov depresije in tesnobe, vendar tako kot zdravljenje z zdravili ne deluje univerzalno. Pri bla\u017ejih oblikah depresije lahko redna vadba deluje bolje kot sami antidepresivi. Problem s telesno dejavnostjo je, da pacient pogosto nima niti mo\u010di za obi\u010dajne dejavnosti. Zato je vedno pomemben nadzor strokovnjakov. <br>V primeru sre\u010dne\u017eev, pri katerih gre bolj verjetno le za <strong>slabo voljo, stres<\/strong> ali naravno, a ne uni\u010dujo\u010do tesnobo, lahko <strong>redna telesna vadba<\/strong> pomeni zelo <strong>pomembno spremembo v \u017eivljenju.<\/strong> Dokazano je, da izbolj\u0161a ne le telesno, temve\u010d tudi du\u0161evno zdravje, kakovost spanja in razpolo\u017eenje.<\/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\/nootropics-and-the-brain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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>Ali lahko vadba izbolj\u0161a du\u0161evno zdravje? Izkazuje se, da \u0161e bolj, kot smo mislili. Ne zmore le zmanj\u0161ati stresa, ampak tudi pove\u010dati proizvodnjo dopamina, na primer. Kako razli\u010dno vadba za mo\u010d vpliva na psiho, lahko preberete v \u010dlanku.<\/p>\n","protected":false},"author":239,"featured_media":729975,"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":[7335,7371,7263,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-730889","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-spanec","9":"tag-stres-sl","10":"tag-trening-za-moc","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vpliv vadbe za mo\u010d na du\u0161evno zdravje in po\u010dutje. Znanstveni vodnik za bolj\u0161e du\u0161evno stanje, ki ga dose\u017eemo z gibanjem.\" \/>\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\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Vpliv vadbe za mo\u010d na du\u0161evno zdravje in po\u010dutje. Znanstveni vodnik za bolj\u0161e du\u0161evno stanje, ki ga dose\u017eemo z gibanjem.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-01T11:22:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-01T11:22:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\" \/>\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\/jpeg\" \/>\n<meta name=\"author\" content=\"Jakub V\u00edglask\u00fd\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jakub V\u00edglask\u00fd\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/\"},\"author\":{\"name\":\"Jakub V\u00edglask\u00fd\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0\"},\"headline\":\"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje\",\"datePublished\":\"2025-07-01T11:22:04+00:00\",\"dateModified\":\"2025-07-01T11:22:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/\"},\"wordCount\":1783,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\",\"keywords\":[\"spanec\",\"stres\",\"trening za mo\u010d\",\"zdrav \u017eivljenjski slog\",\"zdravje\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/\",\"name\":\"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\",\"datePublished\":\"2025-07-01T11:22:04+00:00\",\"dateModified\":\"2025-07-01T11:22:30+00:00\",\"description\":\"Vpliv vadbe za mo\u010d na du\u0161evno zdravje in po\u010dutje. Znanstveni vodnik za bolj\u0161e du\u0161evno stanje, ki ga dose\u017eemo z gibanjem.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"6 sp\u00f4sobov, ak\u00fdmi cvi\u010denie zlep\u0161uje psychick\u00e9 zdravie\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0\",\"name\":\"Jakub V\u00edglask\u00fd\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Jakub-Viglasky-sciencer-v-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Jakub-Viglasky-sciencer-v-96x96.jpg\",\"caption\":\"Jakub V\u00edglask\u00fd\"},\"description\":\"A molecular biologist specializing in viruses and their interaction with the immune system. Besides his professional work, he creates content on Instagram, offering a scientific perspective on exercise, a healthy lifestyle, and their connection to evolution and genetics. Additionally, he aims to present scientifically backed facts in an engaging way, helping others improve their overall health and quality of life.\",\"sameAs\":[\"https:\/\/www.researchgate.net\/profile\/Jakub-Viglasky\",\"https:\/\/www.instagram.com\/sciencer.v\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/jakub-viglasky\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje - GymBeam Blog","description":"Vpliv vadbe za mo\u010d na du\u0161evno zdravje in po\u010dutje. Znanstveni vodnik za bolj\u0161e du\u0161evno stanje, ki ga dose\u017eemo z gibanjem.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/","og_type":"article","og_title":"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje - GymBeam Blog","og_description":"Vpliv vadbe za mo\u010d na du\u0161evno zdravje in po\u010dutje. Znanstveni vodnik za bolj\u0161e du\u0161evno stanje, ki ga dose\u017eemo z gibanjem.","og_url":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/","og_site_name":"GymBeam Blog","article_published_time":"2025-07-01T11:22:04+00:00","article_modified_time":"2025-07-01T11:22:30+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","type":"image\/jpeg"}],"author":"Jakub V\u00edglask\u00fd","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jakub V\u00edglask\u00fd","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/"},"author":{"name":"Jakub V\u00edglask\u00fd","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0"},"headline":"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje","datePublished":"2025-07-01T11:22:04+00:00","dateModified":"2025-07-01T11:22:30+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/"},"wordCount":1783,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","keywords":["spanec","stres","trening za mo\u010d","zdrav \u017eivljenjski slog","zdravje"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/","url":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/","name":"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","datePublished":"2025-07-01T11:22:04+00:00","dateModified":"2025-07-01T11:22:30+00:00","description":"Vpliv vadbe za mo\u010d na du\u0161evno zdravje in po\u010dutje. Znanstveni vodnik za bolj\u0161e du\u0161evno stanje, ki ga dose\u017eemo z gibanjem.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/06\/Silovy-trening-a-psychicke-zdravie-1.jpg","width":1200,"height":628,"caption":"6 sp\u00f4sobov, ak\u00fdmi cvi\u010denie zlep\u0161uje psychick\u00e9 zdravie"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/6-nacinov-kako-vadba-izboljsa-dusevno-zdravje\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"6 na\u010dinov, kako vadba izbolj\u0161a du\u0161evno zdravje"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0","name":"Jakub V\u00edglask\u00fd","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Jakub-Viglasky-sciencer-v-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Jakub-Viglasky-sciencer-v-96x96.jpg","caption":"Jakub V\u00edglask\u00fd"},"description":"A molecular biologist specializing in viruses and their interaction with the immune system. Besides his professional work, he creates content on Instagram, offering a scientific perspective on exercise, a healthy lifestyle, and their connection to evolution and genetics. Additionally, he aims to present scientifically backed facts in an engaging way, helping others improve their overall health and quality of life.","sameAs":["https:\/\/www.researchgate.net\/profile\/Jakub-Viglasky","https:\/\/www.instagram.com\/sciencer.v\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/jakub-viglasky\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/730889","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/239"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=730889"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/730889\/revisions"}],"predecessor-version":[{"id":730926,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/730889\/revisions\/730926"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/729975"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=730889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=730889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=730889"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=730889"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=730889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}