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KEEP ACTIVE

The manual
Rado Pišot, Matej Kleva, Kaja Teraž, Armin Paravlić, 

Uroš Marušič, Saša Pišot, Boštjan Šimunič:
OSTANITE DOMA (P)OSTANITE AKTIVNI

Annales ZRS, 2020, 56 pages

We live in unfriendly times, with the 
COVID-19 epidemic and the measures to 
contain it severely affecting our quotidian, 
most of all our freedom to move. The mea-
sures and the search for new solutions to 
contain the spread of infection are chang-
ing on what sometimes seems a daily basis. 
Unfortunately, this search gives precedence 
to enabling all other activities over provid-
ing for the basic human need of physical 
activity. But even in these circumstances in 
which the threat of infection has put us it is 
necessary to stay active.

In fact, besides enhanced hygiene mea-
sures, the most efficient protection is pro-
vided by our body’s natural defense, built 
and boosted primarily through physical 
activity. Over millions of years, the human 
body shaped and evolved by resisting grav-
ity; the adoption of the upright posture and 
daily movement allowed our ancestors to 

develop an extraordinary skeletal-muscular system, as well as nervous, cardiovascular, 
and respiratory systems, and subordinated the functioning of the entire human body to 
tasks directed by an unparalleled mind. The evolution of the human species led to the 
emergence of a unique pattern of developed cognitive, social, and motor abilities. And 
particularly unique was (or is) the capacity to connect and intertwine the three abilities 
within varied activities and environments. However, in recent decades (particularly 
since 1993, when the Internet became commercially accessible), this very capacity has 
been challenged particularly by the rapid expansion of information (smart) technology 
and the digitalization of society, which neglect the motor abilities of the individual and 
thereby threaten their functional ability as well. We used to be able to partially compen-



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ANNALES KINESIOLOGIAE • 11 • 2020 • 2

sate for the reduced daily movement by engaging in recreation and sports – but what 
now, in circumstances when movement and exercise is restricted?

Shortly after the emergence of the first wave of the epidemic, the team of the Insti-
tute for Kinesiology Research of ZRS Koper, supported by the GENERALI insurance 
company, started composing a booklet with advice for everyone interested in meeting 
their urgent need for exercise, including the most vulnerable among the senior popula-
tion and all those further at risk due to chronic illnesses. A year has passed since the 
beginning of the epidemics and the content of the booklet is continuing to remain very 
topical. All we wish to add is encouragement to carry out as many of the activities 
proposed as possible in fresh air and in nature. Our advice is preceded by prologues 
by medical experts from the Izola General Hospital and the University Medical Centre 
Maribor and by the Slovenian Ombudsman, which bestow on the booklet further gravi-
tas. Copies of the booklet have been distributed among numerous day care centers, 
senior citizen homes, health centers, and hospitals. Its content is also available free of 
charge at https://www.zrs-kp.si or, more specifically, https://www.zrs-kp.si/wp-content/
uploads/2020/04/Postanite-aktivni_SPLETNA-IZDAJA.pdf.

The 56-page booklet OSTANITE DOMA (P)OSTANITE AKTIVNI [STAY HOME, 
KEEP ACTIVE] is a collection of advice rising to the challenge of enhancing our im-
munity through exercise and remaining healthy. It provides the basics for healthy and 
individualized exercise: a definition of fitness levels; organization of exercises, from 
warming up to rounding off; principle content emphases in individual parts of the exer-
cise; exercise suggestions with pictorial instructions; nutrition advice for individual 
population groups. We invite you to test our advice and wish you all the best in 2021. 
Or, in the words of greeting by one of our introductory speakers: “Stay healthy, use 
your body as a tool and as medicine.”

https://www.zrs-kp.si
https://www.zrs-kp.si/wp-content/uploads/2020/04/Postanite-aktivni_SPLETNA-IZDAJA.pdf
https://www.zrs-kp.si/wp-content/uploads/2020/04/Postanite-aktivni_SPLETNA-IZDAJA.pdf


ANNALES KINESIOLOGIAE • 11 • 2020 • 2

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(P)OSTANITE AKTIVNI

Priročnik
Rado Pišot, Matej Kleva, Kaja Teraž, Armin Paravlić, 

Uroš Marušič, Saša Pišot, Boštjan Šimunič:
OSTANITE DOMA (P)OSTANITE AKTIVNI

Annales ZRS, 2020, 56 str.

Časi, ki jih živimo niso prijazni, 
epidemija COVID-19 in ukrepi za njeno 
zajezitev so krepko posegli v naš vsakdan, 
kjer najbolj pogrešamo gibanje. Spremem-
bam ukrepov in iskanju novih rešitev za 
zajezitev prenosa okužbe smo priča tako 
rekoč na dnevni ravni. Žal pa so v ospredju 
tega iskanja vse druge dejavnosti, bolj malo 
pa se posvečamo zagotavljanju človekove 
osnovne potrebe – gibalne aktivnosti. Tudi 
v današnjih okoliščinah, v katerih smo se 
znašli zaradi nevarnosti pred okužbo, mo-
ramo ostati dovolj gibalno aktivni!

Poleg higienskih ukrepov je najpo-
membnejša zaščita prav odpornost našega 
organizma, ki jo lahko dosežemo pred-
vsem z gibanjem. Človekov organizem se 
je v milijonih let oblikoval in razvijal z 
zoperstavljanjem težnosti, naši predniki so 
z razvojem pokončne drže in vsakodnevnim 
gibanjem  razvili edinstven skeletno-

mišični sistem, živčni, srčno-žilni in dihalni sistem in delovanje celotnega organizma 
podredil svojim opravilom, ki jih je vodil edinstven um. Razvoju človeške vrste je 
tako sledil edinstven vzorec razvitosti kognitivnih (spoznavnih), družbenih in gibalnih 
sposobnosti. Predvsem pa je (bila) edinstvena zmožnost povezovanja in prepletanja 
vseh treh dimenzij v različnih dejavnostih in okoljih. Prav ta pa je v zadnjih desetletjih 
(še posebej po letu 1993, odkar je medmrežje komercialno dosegljivo?!), predvsem 
s hitrim in velikim razmahom informacijskih (pametnih) tehnologij in digitalizacije 
družbe, že bila postavljena pred izziv. Še posebej so postale ogrožene gibalne 
sposobnosti posameznika in s tem njegova funkcionalna zmožnost. Pomanjkanje 
gibanja smo lahko delno nadoknadili z rekreacijo in športom – kaj pa zdaj, v času takih 
omejitev gibanja kot jih živimo danes?



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Sodelavci Inštituta za kineziološke raziskave ZRS Koper smo se s podporo zava-
rovalnice GENERALI že ob pojavu prvega vala odločili, da svoje nasvete ponudimo 
vsem, ki bi želeli v nadoknaditi nujno potrebo po gibanju. Pri tem nismo pozabili tudi na 
najranljivejše v populaciji starejše in vse tiste, ki so še dodatno ogroženi zaradi drugih 
kroničnih bolezni. Sedaj mineva že slabo leto od pojava epidemije in vsebina knjižice 
je še vedno zelo aktualna. Dodamo lahko le pomembno spodbudo, da čim več vsebin 
izvedemo na svežem zraku v naravi. Knjižico so s predgovori pospremili strokovnjaki 
iz zdravniških vrst iz Splošne bolnišnice Izola in Univerzitetnega kliničnega centra 
Maribor ter varuh človekovih pravic kar ji daje dodatno razsežnost. Podarili smo jo 
številnim centrom dnevnih aktivnosti, domovom ostarelih, zdravstvenim domovom in 
bolnicam. Vsem, ki si jo želijo pa je dosegljiva brezplačno na spletnem naslovu https://
www.zrs-kp.si ali neposredno https://www.zrs-kp.si/wp-content/uploads/2020/04/Po-
stanite-aktivni_SPLETNA-IZDAJA.pdf .

Knjižica z naslovom OSTANITE DOMA (P)OSTANITE AKTIVNI podaja učinkovit 
odgovor na izziv, kako povečati odpornost z vadbo in kako ostati zdrav. V njej boste na 
56 straneh našli osnove za zdravo in posamezniku prilagojeno gibalno vadbo: opredeli-
tev ravni pripravljenosti; razporeditev vadbe od ogrevanja do zaključnega dela; glavne 
poudarke vsebine posameznih delov vadbe; nekaj predlogov posameznih vaj s slikov-
nim materialom in tudi prehranske nasvete za posamezno skupino. Vabljeni k uporabi 
nasvetov, vam s pozdravom enega izmed uvodničarjev želimo vse dobro v 2021 ter da 
“Ostanete zdravi, svoje telo pa uporabite kot orodje in zdravilo”.

https://www.zrs-kp.si
https://www.zrs-kp.si
https://www.zrs-kp.si/wp-content/uploads/2020/04/Postanite-aktivni_SPLETNA-IZDAJA.pdf
https://www.zrs-kp.si/wp-content/uploads/2020/04/Postanite-aktivni_SPLETNA-IZDAJA.pdf

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