{"id":655451,"date":"2026-04-28T06:55:48","date_gmt":"2026-04-28T04:55:48","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=655451"},"modified":"2026-07-16T14:23:56","modified_gmt":"2026-07-16T12:23:56","slug":"czy-warto-cwiczyc-codziennie","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/czy-warto-cwiczyc-codziennie\/","title":{"rendered":"Czy warto \u0107wiczy\u0107 codziennie?"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2026\/04\/czy-warto-cwiczyc-codziennie.jpg\" alt=\"czy warto \u0107wiczy\u0107 codziennie\" \/><\/p>\n<p class=\"post_content\">Warto codziennie si\u0119 rusza\u0107, ale u wi\u0119kszo\u015bci os\u00f3b nie wyst\u0119puje potrzeba wykonywania bardziej intensywnego treningu ka\u017cdego dnia. Obecnie \u015awiatowa Organizacja Zdrowia zaleca, by zdrowa osoba doros\u0142a wykonywa\u0142a tygodniowo minimum 150 min (2,5 godziny) do 300 minut (5 godzin) umiarkowanej aktywno\u015bci fizycznej lub 75 minut aktywno\u015bci intensywnej. Rozk\u0142adaj\u0105c t\u0119 ilo\u015b\u0107 na ka\u017cdy dzie\u0144, jest to cel dla wi\u0119kszo\u015bci mo\u017cliwy do osi\u0105gni\u0119cia.<\/p>\n<p class=\"post_content\">Za aktywno\u015b\u0107 umiarkowan\u0105 uwa\u017ca si\u0119 tak\u0105, kt\u00f3ra powoduje szybszy oddech, ale umo\u017cliwia rozmow\u0119. To wa\u017cne, poniewa\u017c r\u00f3\u017cne osoby mog\u0105 mie\u0107 r\u00f3\u017cn\u0105 wydolno\u015b\u0107 zale\u017cnie od wieku, swojego stanu zdrowia czy chor\u00f3b przewlek\u0142ych. Osoba w podesz\u0142ym wieku mo\u017ce mie\u0107 lepsz\u0105 wydolno\u015b\u0107, je\u015bli ca\u0142e \u017cycie by\u0142a aktywna od osoby m\u0142odszej o siedz\u0105cym trybie \u017cycia. Jest to wi\u0119c sprawa indywidualna.<\/p>\n<p>    <style>\r\n      a:hover {\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      .wrapper {\r\n        overflow: hidden;\r\n      }\r\n      .products {\r\n        box-sizing: border-box;\r\n        width: 100%;\r\n        overflow: hidden;\r\n        margin: 1.25em 0;\r\n        padding: 1.25em 0;\r\n        border-top: solid 2px;\r\n        border-bottom: solid 2px;\r\n      }\r\n      .products__title {\r\n        text-align: center;\r\n        color: #333333;\r\n        font-size: 22px;\r\n\t\t margin-bottom:1.2em;\r\n      }\r\n      .products__wrapper {\r\n        display: flex;\r\n        flex-wrap: nowrap;\r\n        \/* width: 300%; *\/\r\n      }\r\n      .product {\r\n\t\tdisplay:flex;\r\n        min-width: 50%;\r\n        text-align: center;\r\n      }\r\n      .product__link {\r\n        display: flex;\r\n        flex-direction: column;\r\n        width: 100%;\r\n        justify-content: space-between;\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      img.product__img {\r\n        max-width: 150px;\r\n        margin: 0 auto !important;\r\n      }\r\n      .product__name {\r\n        min-height: 50px;\r\n        color: #333333;\r\n      }\r\n      .product__price {\r\n        text-align: center;\r\n        font-size: 18px;\r\n        margin: 10px 0;\r\n        color: #b90014;\r\n        font-weight: bold;\r\n      }\r\n      .product__btn {\r\n        cursor: pointer;\r\n        width: 70%;\r\n        font-size: 18px;\r\n        margin: 0 auto;\r\n        background-color: #ffba31;\r\n        color: #fff;\r\n        border: 2px solid #ffba31;\r\n        border-radius: 5px;\r\n        height: 35px;\r\n        font-weight: bold;\r\n        transition: 0.5s;\r\n      }\r\n      \r\n      .product__link:hover {\r\n        text-decoration: none;\r\n      }\r\n\r\n      @media only screen and (min-width: 900px) {\r\n        .products {\r\n          width: 100%;\r\n        }\r\n        .products__wrapper {\r\n          width: 100%;\r\n        }\r\n        .product {\r\n          min-width: 25%;\r\n          padding: 0 5px;\r\n        }\r\n        .product__btn {\r\n          font-size: 16px;\r\n          height: 30px;\r\n        }\r\n\t\t .product__link:hover .product__btn {\r\n        background-color: #fff;\r\n        color: #ffba31;\r\n        border: 2px solid #ffba31;\r\n      }\r\n      }\r\n      @media only screen and (min-width: 901px) and (max-width: 1200px) {\r\n        .product {\r\n          min-width: 33%;\r\n        }\r\n      }\r\n    <\/style>\r\n    <section class=\"products\">\r\n      <div class=\"products__title\">Polecane produkty<\/div>\r\n      <div class=\"products__wrapper\">\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/entitis-pastylki-smak-truskawkowy-30-pzn-08300032\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300032.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">46.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/artresan-efekt-kapsulki-30-pzn-08300015\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300015.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Artresan Efekt kapsu\u0142ki<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/piascledine-100-mg-200-mg-30-pzn-08300014\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300014.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/fitolizyna-pasta-doustna-100g-pzn-08300052\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300052.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Fitolizyna pasta doustna<\/div>\r\n            <div class=\"product__price\">19.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/section><br \/>\n<script type='text\/javascript'>\nvar id = \"609132\";\nvar title = \"Polecane produkty\";\nvar wert = \"08303218\";\nvar wert1 = \"08300343\";\nvar wert2 = \"08305194\";\nvar wert3 = \"08301609\";<\/script><!-- start Woody Code Snippets CSS and JS -->\n<script type=\"text\/javascript\">\n\/\/console.log(wert);\r\nconst injectProducts = function () {\r\ndocument.querySelector(\"div.products__title\").textContent = title\r\nconst pzns = [wert, wert1, wert2, wert3];\r\n      const url = \"https:\/\/www.apo-discounter.pl\/blog\/pl\/\";\r\n      const templateLink = document.querySelectorAll(\".product__link\");\r\n      const templateImg = document.querySelectorAll(\".product__img\");\r\n      const templateName = document.querySelectorAll(\".product__name\");\r\n      const templatePrice = document.querySelectorAll(\".product__price\");\r\n      const articleURL = document.URL;\r\n      const articleTitle = articleURL\r\n        .substring(\r\n          articleURL.lastIndexOf(\"\/\", articleURL.length - 2),\r\n          articleURL.length\r\n        )\r\n        .replaceAll(\"\/\", \"\");\r\n      const utm =\r\n        \"?utm_source=blog&utm_medium=recomendations&utm_campaign=\" +\r\n        articleTitle +\r\n        \"&utm_term=\";\r\n      \/\/console.log(pzns);\r\n      fetch(url)\r\n        .then((response) => {\r\n          if (response.status != 200) {\r\n            console.log(\"Wrong server response\");\r\n          }\r\n          \/\/console.log(response.text());\r\n          return response.text();\r\n        })\r\n        .then((html) => {\r\n          const parser = new DOMParser();\r\n          const htmlDoc = parser.parseFromString(html, \"text\/html\");\r\n          const pPZN =\r\n            htmlDoc.documentElement.querySelectorAll(\"td.colset.colset-5\");\r\n          if (pPZN) {\r\n            pzns.forEach((pzn, index) => {\r\n              let i = index;\r\n              let product = pzn;\r\n              pPZN.forEach((pzn, index) => {\r\n                pznNumber = pzn.innerText.trim();\r\n                if (product == pznNumber) {\r\n                  templateLink[i].setAttribute(\r\n                    \"href\",\r\n                    pzn.parentNode.children[6].innerText.trim() +\r\n                      utm +\r\n                      pznNumber\r\n                  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0;\r\nlet transformX = 0;\r\nlet xLeft = 0;\r\n\r\n\/\/ products.forEach(p => {\r\n\/\/     width =+ p.clientWidth;\r\n\/\/ })\r\nconst setTransform = function() {\r\n    productsWrapper.style.transform = `translate(${transformX}px)`;\r\n};\r\n\r\nconst scroll = function (e) {\r\nif(transformX >= -(scrollArea)|| transformX == -0) {\r\n    transformX = e.touches[0].clientX - xStart + xLeft; \r\n    setTransform();\r\n    if (transformX < -(scrollArea)) {\r\n        transformX = -(scrollArea); \r\n        setTransform();\r\n    } \r\n    if(transformX>0) {\r\n        transformX = 0;\r\n        setTransform();\r\n    }  \r\n} \r\n};\r\n\r\nproductsWrapper.addEventListener('touchmove', scroll);\r\n\r\nproductsWrapper.addEventListener('touchstart', (e)=> {\r\n    xStart = e.changedTouches[0].clientX;\r\n});\r\n\r\nproductsWrapper.addEventListener('touchend', (e)=> {\r\n    xLeft = transformX\r\n    \r\n});\r\n\n<\/script>\n<!-- end Woody Code Snippets CSS and JS -->\n<\/p>\n<p class=\"post_content\">Aktywno\u015b\u0107 intensywna uniemo\u017cliwia swobodn\u0105 rozmow\u0119 i wymusza \u201e\u0142apanie\u201d oddechu, a t\u0119tno jest wyra\u017anie wy\u017csze.<\/p>\n<p class=\"post_content\">Zazwyczaj, za umiarkowan\u0105 aktywno\u015b\u0107 fizyczn\u0105 uwa\u017ca si\u0119: spacer, spokojny, przyspiezony marsz, nordic walking, spokojna jazda na rowerze po r\u00f3wnej powierzchni (rekreacyjna), spokojne p\u0142ywanie, spokojny taniec, prac\u0119 w ogrodzie. W zale\u017cno\u015bci od tempa i ukszta\u0142towania terenu, umiarkowan\u0105 aktywno\u015bci\u0105 mo\u017ce r\u00f3wnie\u017c by\u0107 marsz pod g\u00f3r\u0119.<\/p>\n<p class=\"post_content\">Intensywn\u0105 aktywno\u015b\u0107 stanowi\u0105 najcz\u0119\u015bciej: szybszy marsz pod g\u00f3r\u0119 lub po bardziej stromej powierzchni, marszobieg, bieg, szybka i pod g\u00f3r\u0119 jazda na rowerze, trucht, szybkie p\u0142ywanie, aerobic, ci\u0119\u017cka praca fizyczna.<\/p>\n<p class=\"post_content\">Pozostaje pytanie, dlaczego warto by\u0107 aktywnym?<\/p>\n<p class=\"post_content\">Regularna aktywno\u015b\u0107 poprawia wydolno\u015b\u0107 sercow\u0105, pomaga utrzyma\u0107 kontrol\u0119 glukozy we krwi, a tak\u017ce ci\u015bnienie krwi, sprzyja efektywniejszemu odpoczynkowi w czasie snu, a tak\u017ce mo\u017ce by\u0107 istotnym elementem zdrowego \u017cycia. Co szczeg\u00f3lnie istotne, w wi\u0119kszo\u015bci przypadk\u00f3w, aktywno\u015b\u0107 dla zdrowia nie musi wymaga\u0107 du\u017cych nak\u0142ad\u00f3w finansowych, np.:<\/p>\n<ul>\n<li>w internecie znale\u017a\u0107 mo\u017cna darmowe treningi taneczne lub chodzone (kroki w domu)<\/li>\n<li>jedna inwestycja w rower starczy\u0107 mo\u017ce na wiele lat, a pomo\u017ce zmieni\u0107 cz\u0119\u015b\u0107 nawyk\u00f3w dotycz\u0105cych aktywno\u015bci fizycznej<\/li>\n<li>do biegania, spacerowania czy nordic walking warto uzbroi\u0107 si\u0119 w dobrej jako\u015bci obuwie, kt\u00f3re b\u0119dzie stabilizowa\u0107 stawy i obni\u017cy ryzyko kontuzji.<\/li>\n<\/ul>\n<p class=\"post_content\">Pami\u0119tajmy, \u017ce aktywno\u015b\u0107 fizyczna jest istotna dla zdrowia nie tylko zdrowych doros\u0142ych, lecz r\u00f3wnie\u017c os\u00f3b starszych oraz dzieci. Osoby choruj\u0105ce przewlekle powinny poradzi\u0107 si\u0119 lekarza, co do rodzaju i ilo\u015bci sportu, jaki mogliby uprawia\u0107. Aktywno\u015b\u0107, poza walorami dla zdrowia fizycznego przynosi korzy\u015bci r\u00f3wnie\u017c dla funkcji poznawczych, kt\u00f3re w jej trakcie s\u0105 anga\u017cowane. Ruch jest wa\u017cny dla rozwoju dzieci &#8211; pomaga zapobiega\u0107 m.in. nadwadze ju\u017c od m\u0142odego wieku, <a href=\"https:\/\/www.apo-discounter.pl\/blog\/rodzicielstwo\/uzaleznienie-od-ekranu-u-dziecka-z-czym-tak-naprawde-mamy-do-czynienia\/\">uzale\u017cnieniom od ekran\u00f3w<\/a>, a tak\u017ce zapewnia ca\u0142o\u015bciowy rozw\u00f3j koordynacji.<\/p>\n<div style=\"height:10px;\"><\/div>\n<p>\u2022 <a href=\"https:\/\/www.apo-discounter.pl\/witaminy-dla-sportowcow-c-1055\" target=\"_blank\">witaminy dla sportowc\u00f3w<\/a>   \u2022 <a href=\"https:\/\/www.apo-discounter.pl\/produkty-dla-sportowcow-c-1129\" target=\"_blank\">produkty dla sportowc\u00f3w<\/a>   \u2022 <a href=\"https:\/\/www.apo-discounter.pl\/suplementy-dla-sportowcow-c-1132\" target=\"_blank\">suplementy dla sportowc\u00f3w<\/a>   \u2022 <a href=\"https:\/\/www.apo-discounter.pl\/elektrolity-c-1844\" target=\"_blank\">elektrolity<\/a>   \u2022 <a href=\"https:\/\/www.apo-discounter.pl\/marka\/olimp\" target=\"_blank\">olimp suplementy<\/a><\/p>\n<div style=\"height:10px;\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Warto codziennie si\u0119 rusza\u0107, ale u wi\u0119kszo\u015bci os\u00f3b nie wyst\u0119puje potrzeba wykonywania bardziej intensywnego treningu ka\u017cdego dnia. Obecnie \u015awiatowa Organizacja Zdrowia zaleca, by zdrowa osoba doros\u0142a wykonywa\u0142a tygodniowo minimum 150 min (2,5 godziny) do 300 minut (5 godzin) umiarkowanej aktywno\u015bci fizycznej lub 75 minut aktywno\u015bci intensywnej. Rozk\u0142adaj\u0105c t\u0119 ilo\u015b\u0107 na ka\u017cdy dzie\u0144, jest to cel [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":655452,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[122,1270,118,399,445,1264,1],"tags":[],"class_list":["post-655451","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-leki-i-suplementy","category-lifestyle","category-profilaktyka","category-stawy-i-miesnie","category-vademecum","category-zdrowie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Czy warto \u0107wiczy\u0107 codziennie - Apo-Discounter.pl<\/title>\n<meta name=\"description\" content=\"Warto codziennie si\u0119 rusza\u0107, ale u wi\u0119kszo\u015bci os\u00f3b nie wyst\u0119puje potrzeba wykonywania bardziej intensywnego treningu ka\u017cdego dnia.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/czy-warto-cwiczyc-codziennie\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Czy warto \u0107wiczy\u0107 codziennie - 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