{"id":12325,"date":"2023-03-15T17:08:39","date_gmt":"2023-03-15T17:08:39","guid":{"rendered":"https:\/\/conversaspanishinstitute.com\/?p=12325"},"modified":"2023-03-15T17:08:47","modified_gmt":"2023-03-15T17:08:47","slug":"uwazne-chodzenie-aby-sie-zrelaksowac","status":"publish","type":"post","link":"https:\/\/conversaspanishinstitute.com\/pl\/mindful-walking-activities-to-relax\/","title":{"rendered":"Uwa\u017cne spacery dla relaksu"},"content":{"rendered":"<!--?xml encoding=\"utf-8\" ?--><p class=\"wp-block-paragraph\">Jak cz\u0119sto siedzisz w ci\u0105gu dnia? Mo\u017ce to by\u0107 wi\u0119cej ni\u017c my\u015blisz! Wstawanie i uwa\u017cne chodzenie jest korzystne z kilku powod\u00f3w. <strong>Tw\u00f3j m\u00f3zg potrzebuje i pragnie ruchu,<\/strong> dlatego siedzenie w jednym miejscu za d\u0142ugo nie jest dobre ani dla naszych cia\u0142, ani dla m\u00f3zg\u00f3w. Je\u015bli czujesz <a href=\"https:\/\/conversaspanishinstitute.com\/pl\/blog\/zmniejsz-swoj-stres-dzieki-tym-strategiom-sluchania-interpretacyjnego\/\" target=\"_blank\" rel=\"noreferrer noopener\" title=\"Obni\u017c sw\u00f3j stres dzi\u0119ki tym strategiom s\u0142uchania interpretacyjnego\">napi\u0119ty lub zestresowany<\/a>Wypr\u00f3buj niekt\u00f3re z tych \u0107wicze\u0144, aby si\u0119 zrelaksowa\u0107.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Korzy\u015bci ze wstawania i poruszania si\u0119<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Najpierw przejd\u017amy do g\u0142\u00f3wnych zalet chodzenia. \u017beby zmusi\u0107 serce do szybszego bicia, wcale nie musisz robi\u0107 ostrego cardio. Zwyk\u0142y spacer wok\u00f3\u0142 bloku niesie ze sob\u0105 mn\u00f3stwo korzy\u015bci dla zdrowia, takich jak:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lepsze trawienie:<\/strong> Kiedy chodzisz, pomaga to przesuwa\u0107 pokarm przez przew\u00f3d pokarmowy, a nawet mo\u017ce pom\u00f3c w zapobieganiu zaparciom.<\/li>\n\n\n\n<li><strong>Popraw przep\u0142yw krwi:<\/strong> Zbyt d\u0142ugie siedzenie wp\u0142ywa na kr\u0105\u017cenie. Wstaj\u0105c i ruszaj\u0105c si\u0119, pomagasz w przep\u0142ywie krwi w ca\u0142ym ciele, zw\u0142aszcza w nogach.<\/li>\n\n\n\n<li><strong>Zmniejsz niepok\u00f3j i depresj\u0119:<\/strong> <a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/0890117117744913\" target=\"_blank\" rel=\"noreferrer noopener\">badanie z 2017 r.<\/a> wykaza\u0142y, \u017ce chodzenie i medytacja mog\u0105 faktycznie pom\u00f3c zmniejszy\u0107 uczucie l\u0119ku i depresji.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak \u0107wiczy\u0107 uwa\u017cne chodzenie?<\/h2>\n\n\n\n<div class=\"internal-linking-related-contents-pro\"><a href=\"https:\/\/conversaspanishinstitute.com\/pl\/false-friends\/\" class=\"template-4\"><img width=\"250\" height=\"159\" src=\"https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2017\/11\/CONVERSA-false-friends.png\" class=\"alignleft wp-post-image\" alt=\"CONVERSA hiszpa\u0144ski angielski fa\u0142szywi przyjaciele\" srcset=\"https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2017\/11\/CONVERSA-false-friends.png 825w, https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2017\/11\/CONVERSA-false-friends-600x382.png 600w, https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2017\/11\/CONVERSA-false-friends-300x191.png 300w, https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2017\/11\/CONVERSA-false-friends-768x489.png 768w\" sizes=\"(max-width: 250px) 100vw, 250px\"><div class=\"postTitle\"><span><strong>Dowiedz si\u0119 wi\u0119cej<\/strong>Wideo: Hiszpa\u0144sko-angielscy fa\u0142szywi przyjaciele<\/span><\/div><\/a><\/div><p class=\"wp-block-paragraph\">Prawda jest taka, \u017ce jest to znacznie prostsze ni\u017c my\u015blisz. Istnieje wiele zasob\u00f3w online, je\u015bli chcesz szuka\u0107 konkretnych skrypt\u00f3w, podobnych do podpowiedzi w dzienniku.<strong> <\/strong>Mo\u017cesz tak\u017ce s\u0142ucha\u0107 podcast\u00f3w mindfulness w serwisie streamingowym. Jednak, aby \u0107wiczy\u0107 uwa\u017cne chodzenie, <strong>Potrzebujesz tylko siebie i dobrej pary but\u00f3w.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u0105 z rzeczy, w kt\u00f3rych pomaganie spacer pomaganie w kwestii uwa\u017cno\u015bci, to bycie tu i teraz. Ciekawie si\u0119 s\u0142ucha muzyki czy podcast\u00f3w, ale zauwa\u017cysz, \u017ce s\u0142uchaj\u0105c czego\u015b, mniej jeste\u015b w obecnej chwili. To dlatego, \u017ce,<strong> nawet je\u015bli ci si\u0119 tak nie wydaje, tw\u00f3j m\u00f3zg skupia si\u0119 na tym, czego s\u0142uchasz, i nie zwracasz uwagi na w\u0142asne my\u015bli ani na \u015bwiat wok\u00f3\u0142 ciebie.<\/strong> <\/p>\n\n\n\n<div class=\"internal-linking-related-contents-pro\"><a href=\"https:\/\/conversaspanishinstitute.com\/pl\/verb-conjugations\/\" class=\"template-4\"><img width=\"250\" height=\"159\" src=\"https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2018\/03\/CONVERSA-CONJUGATE-SPANISH-VERBS-IN-PRESENT.png\" class=\"alignleft wp-post-image\" alt=\"CONVERSA ODMIE\u0143 HISZPA\u0143SKIE CZASOWNIKI W TERA\u0179NIEJSZO\u015aCI\" srcset=\"https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2018\/03\/CONVERSA-CONJUGATE-SPANISH-VERBS-IN-PRESENT.png 825w, https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2018\/03\/CONVERSA-CONJUGATE-SPANISH-VERBS-IN-PRESENT-600x382.png 600w, https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2018\/03\/CONVERSA-CONJUGATE-SPANISH-VERBS-IN-PRESENT-300x191.png 300w, https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2018\/03\/CONVERSA-CONJUGATE-SPANISH-VERBS-IN-PRESENT-768x489.png 768w\" sizes=\"(max-width: 250px) 100vw, 250px\"><div class=\"postTitle\"><span><strong>Dowiedz si\u0119 wi\u0119cej<\/strong>Aktywno\u015b\u0107 online: Odmie\u0144 hiszpa\u0144skie czasowniki w czasie tera\u017aniejszym<\/span><\/div><\/a><\/div><p class=\"wp-block-paragraph\">Wi\u0119c \u017ceby tak naprawd\u0119 \u0107wiczy\u0107 uwa\u017cny spacer, najlepiej skupi\u0107 si\u0119 na d\u017awi\u0119kach wok\u00f3\u0142, oddechu i tym, co czuje twoje cia\u0142o. Na pocz\u0105tku mo\u017ce to by\u0107 dziwne, zw\u0142aszcza je\u015bli ci\u0105gle s\u0142uchasz jakich\u015b seriali albo muzyki. Spoko, zaufaj mi, to naprawd\u0119 daje rad\u0119!<\/p>","protected":false},"excerpt":{"rendered":"<p>How often are you sitting during the day? It might be more than you think! Getting up doing mindful walking activities are beneficial for several reasons. Your brain needs and craves movement, which is why sitting still for too long isn\u2019t good for our bodies or our brains. If you\u2019re feeling tense or stressed, try [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":12329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[23,34,7,89,90,93,95],"tags":[75,92,466,467,468],"class_list":["post-12325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-a1","category-b1","category-blog","category-learning","category-meditation","category-mindfulness","category-mindset","tag-learn-spanish-online","tag-mindful-learning","tag-mindfulness-activity","tag-relaxation","tag-study-skills"],"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/conversaspanishinstitute.com\/wp-content\/uploads\/2023\/03\/3-1.png","_links":{"self":[{"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/posts\/12325","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/comments?post=12325"}],"version-history":[{"count":0,"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/posts\/12325\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/media\/12329"}],"wp:attachment":[{"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/media?parent=12325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/categories?post=12325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/conversaspanishinstitute.com\/pl\/wp-json\/wp\/v2\/tags?post=12325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}