{"id":12620,"date":"2026-01-12T14:52:03","date_gmt":"2026-01-12T13:52:03","guid":{"rendered":"https:\/\/blogaudioteka.wpcomstaging.com\/?p=12620"},"modified":"2026-01-18T18:52:46","modified_gmt":"2026-01-18T17:52:46","slug":"wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien","status":"publish","type":"post","link":"https:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien","title":{"rendered":"Wyzwanie: 10 000 krok\u00f3w z dobr\u0105 histori\u0105. Jak audio-spacer odmieni Tw\u00f3j dzie\u0144?"},"content":{"rendered":"\n<p class=\"has-text-align-justify wp-block-paragraph\"><strong>Wi\u0119kszo\u015b\u0107 z&nbsp;nas wie, \u017ce ruch to zdrowie. S\u0142yszymy o&nbsp;mitycznych 10 000 krok\u00f3w, ale cz\u0119sto traktujemy to jak kolejny obowi\u0105zek na li\u015bcie \u201edo zrobienia\u201d. A&nbsp;gdyby tak zamieni\u0107 zwyk\u0142y spacer w&nbsp;fascynuj\u0105c\u0105 podr\u00f3\u017c intelektualn\u0105? Po\u0142\u0105czenie aktywno\u015bci fizycznej z&nbsp;przyswajaniem wiedzy to absolutny game-changer dla Twojego m\u00f3zgu i&nbsp;sylwetki.<\/strong><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><span class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/span>\n<\/div><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:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien\/#Nauka_i_przygoda_w_kazdym_kroku_Dlaczego_lepiej_przyswajamy_informacje_w_ruchu\" >Nauka i&nbsp;przygoda w&nbsp;ka\u017cdym kroku. Dlaczego lepiej przyswajamy informacje w&nbsp;ruchu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien\/#Wykorzystaj_czas_ktorego_%E2%80%9Enie_masz%E2%80%9D\" >Wykorzystaj czas, kt\u00f3rego \u201enie masz\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien\/#Jak_sprawic_by_kroki_%E2%80%9Erobily_sie_same%E2%80%9D\" >Jak sprawi\u0107, by kroki \u201erobi\u0142y si\u0119 same\u201d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien\/#Twoj_Audio-Plan_na_10_000_Krokow\" >Tw\u00f3j Audio-Plan na 10 000 Krok\u00f3w<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nauka_i_przygoda_w_kazdym_kroku_Dlaczego_lepiej_przyswajamy_informacje_w_ruchu\"><\/span>Nauka i&nbsp;przygoda w&nbsp;ka\u017cdym kroku. Dlaczego lepiej przyswajamy informacje w&nbsp;ruchu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-justify wp-block-paragraph\">Nauka nie lubi bezruchu. Badania neurobiologiczne potwierdzaj\u0105, \u017ce regularne spacery stymuluj\u0105 <strong>neurogenez\u0119<\/strong>, czyli proces tworzenia nowych kom\u00f3rek nerwowych w&nbsp;hipokampie \u2013 o\u015brodku odpowiedzialnym za pami\u0119\u0107 i&nbsp;nauk\u0119.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/klub.audioteka.com\/\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"216\" data-attachment-id=\"5803\" data-permalink=\"https:\/\/blogaudioteka.wpcomstaging.com\/sluchanie-zamiast-czytania-oto-7-powodow-dla-ktorych-audiobooki-zmienia-twoje-zycie\/banner_3-1-2\" data-orig-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-1-3.png?fit=768%2C216&amp;ssl=1\" data-orig-size=\"768,216\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"banner_3-1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-1-3.png?fit=768%2C216&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-1-3.png?resize=768%2C216&#038;ssl=1\" alt=\"\" class=\"wp-image-5803\" srcset=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-1-3.png?w=768&amp;ssl=1 768w, https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-1-3.png?resize=300%2C84&amp;ssl=1 300w, https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-1-3.png?resize=512%2C144&amp;ssl=1 512w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/a><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lepsze dotlenienie:<\/strong> podczas marszu t\u0119tno lekko ro\u015bnie, co pompuje wi\u0119cej tlenu i&nbsp;sk\u0142adnik\u00f3w od\u017cywczych do m\u00f3zgu.<\/li>\n\n\n\n<li><strong>Efekt pobudzenia:<\/strong> ruch aktywuje neuroprzeka\u017aniki, takie jak dopamina i&nbsp;noradrenalina, kt\u00f3re odpowiadaj\u0105 za koncentracj\u0119 i&nbsp;jasno\u015b\u0107 umys\u0142u.<\/li>\n\n\n\n<li><strong>Kotwiczenie informacji:<\/strong> kiedy s\u0142uchasz <a href=\"https:\/\/audioteka.com\/pl\/katalog\/podcasty-audycje\/\" target=\"_blank\" rel=\"noopener\">podcastu<\/a> lub audiobooka podczas spaceru, Tw\u00f3j m\u00f3zg \u0142\u0105czy informacje z&nbsp;otoczeniem, rytmem krok\u00f3w i&nbsp;obrazami. To sprawia, \u017ce wiedza utrwala si\u0119 znacznie g\u0142\u0119biej ni\u017c podczas bezmy\u015blnego przewijania telefonu na kanapie.<\/li>\n\n\n\n<li><strong>Zdrowie psychiczne i&nbsp;emocjonalne:<\/strong> ruch w&nbsp;po\u0142\u0105czeniu z&nbsp;koj\u0105cym g\u0142osem lektora to pot\u0119\u017cne narz\u0119dzie w&nbsp;walce ze stresem. Pozwala oderwa\u0107 si\u0119 od codziennych problem\u00f3w i&nbsp;\u201eprzewietrzy\u0107\u201d emocje.<\/li>\n\n\n\n<li><strong>Kreatywno\u015b\u0107:<\/strong> spacerowanie pobudza my\u015blenie dywergentne. Je\u015bli utkn\u0105\u0142e\u015b przy jakim\u015b zadaniu, wyj\u015bcie z&nbsp;domu i&nbsp;pos\u0142uchanie czego\u015b inspiruj\u0105cego cz\u0119sto przynosi gotowe rozwi\u0105zanie.<\/li>\n\n\n\n<li><strong>D\u0142ugowieczno\u015b\u0107:<\/strong> pami\u0119tajmy o&nbsp;twardych danych \u2013 osoby, kt\u00f3re regularnie robi\u0105 7\u201310 tys. krok\u00f3w dziennie, ciesz\u0105 si\u0119 znacznie lepszym zdrowiem i&nbsp;\u017cyj\u0105 d\u0142u\u017cej (ryzyko zgonu spada nawet o&nbsp;50-70%).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Wykorzystaj_czas_ktorego_%E2%80%9Enie_masz%E2%80%9D\"><\/span>Wykorzystaj czas, kt\u00f3rego \u201enie masz\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-justify wp-block-paragraph\">Dla os\u00f3b pracuj\u0105cych w&nbsp;trybie siedz\u0105cym, 10 000 krok\u00f3w wydaje si\u0119 g\u00f3r\u0105 nie do zdobycia. Kluczem jest <strong>multitasking w&nbsp;dobrym wydaniu<\/strong>. Zamiast traktowa\u0107 spacer jako przerw\u0119 od rozwoju, potraktuj go jako mobilny uniwersytet.<\/p>\n\n\n\n<p class=\"has-text-align-justify wp-block-paragraph\"><em><strong>Wskaz\u00f3wka:<\/strong> 30-minutowy marsz to \u015brednio 3 000 &#8211; 4 000 krok\u00f3w. Je\u015bli w&nbsp;tym czasie przes\u0142uchasz jeden odcinek ulubionego <a href=\"https:\/\/audioteka.com\/pl\/katalog\/audioseriale\/\" target=\"_blank\" rel=\"noopener\">audioserialu<\/a>, nawet nie zauwa\u017cysz, kiedy zrealizujesz po\u0142ow\u0119 dziennego celu.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_sprawic_by_kroki_%E2%80%9Erobily_sie_same%E2%80%9D\"><\/span>Jak sprawi\u0107, by kroki \u201erobi\u0142y si\u0119 same\u201d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u015bli pracujesz w&nbsp;pozycji siedz\u0105cej, 10 000 krok\u00f3w mo\u017ce wydawa\u0107 si\u0119 wyzwaniem. Oto jak je ugry\u017a\u0107:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zasada \u201ejeszcze jednego rozdzia\u0142u\u201d:<\/strong> obiecaj sobie, \u017ce b\u0119dziesz szed\u0142 tak d\u0142ugo, a\u017c sko\u0144czy si\u0119 rozdzia\u0142 ksi\u0105\u017cki. Cz\u0119sto akcja wci\u0105gnie Ci\u0119 tak bardzo, \u017ce przejdziesz dodatkowe dwa kilometry.<\/li>\n\n\n\n<li><strong>Audio-paliwo:<\/strong> przygotuj list\u0119 lektur lub podcast\u00f3w dzie\u0144 wcze\u015bniej. Niech to b\u0119dzie co\u015b, na co naprawd\u0119 masz ochot\u0119.<\/li>\n\n\n\n<li><strong>Dziel i&nbsp;\u0142\u0105cz:<\/strong> nie musisz robi\u0107 wszystkiego naraz. Kr\u00f3tki spacer rano z&nbsp;wiadomo\u015bciami, popo\u0142udniowy z&nbsp;<a href=\"https:\/\/audioteka.com\/pl\/katalog\/nauka-jezykow-n\/\" target=\"_blank\" rel=\"noopener\">nauk\u0105 j\u0119zyka<\/a> i&nbsp;wieczorny z&nbsp;powie\u015bci\u0105 \u2013 to prosty przepis na dobicie do celu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/audioteka.com\/pl\/applications\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"216\" data-attachment-id=\"5813\" data-permalink=\"https:\/\/blogaudioteka.wpcomstaging.com\/sluchanie-zamiast-czytania-oto-7-powodow-dla-ktorych-audiobooki-zmienia-twoje-zycie\/banner_3-6\" data-orig-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-5.png?fit=768%2C216&amp;ssl=1\" data-orig-size=\"768,216\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"banner_3\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-5.png?fit=768%2C216&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-5.png?resize=768%2C216&#038;ssl=1\" alt=\"\" class=\"wp-image-5813\" srcset=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-5.png?w=768&amp;ssl=1 768w, https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-5.png?resize=300%2C84&amp;ssl=1 300w, https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/banner_3-5.png?resize=512%2C144&amp;ssl=1 512w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-justify wp-block-paragraph\">Wyj\u015bcie z&nbsp;domu to nie tylko praca nad sylwetk\u0105. To moment, w&nbsp;kt\u00f3rym obni\u017casz poziom kortyzolu (hormonu stresu), poprawiasz kreatywno\u015b\u0107 i&nbsp;dos\u0142ownie \u201eprzewietrzasz\u201d g\u0142ow\u0119. <strong>Po\u0142\u0105czenie ruchu z&nbsp;dobr\u0105 histori\u0105 sprawia, \u017ce dbasz o&nbsp;siebie holistycznie <\/strong>\u2013 wzmacniasz serce, mi\u0119\u015bnie i&nbsp;intelekt jednocze\u015bnie.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Twoj_Audio-Plan_na_10_000_Krokow\"><\/span>Tw\u00f3j Audio-Plan na 10 000 Krok\u00f3w<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Pora dnia<\/strong><\/td><td><strong>Co s\u0142ysz\u0105 Twoje uszy?<\/strong><\/td><td><strong>Dlaczego to dzia\u0142a?<\/strong><\/td><td><strong>Tw\u00f3j cel (kroki)<\/strong><\/td><\/tr><\/thead><tbody><tr><td><strong>PORANEK<\/strong> (Rozruch)<\/td><td><strong>Podcasty, <a href=\"https:\/\/audioteka.com\/pl\/katalog\/zdrowie-i-rozwoj-osobisty\/\" target=\"_blank\" rel=\"noopener\">zdrowie i&nbsp;rozw\u00f3j osobisty<\/a>, nauka j\u0119zyka<\/strong><\/td><td>M\u00f3zg jest \u015bwie\u017cy i&nbsp;najszybciej przyswaja nowe s\u0142\u00f3wka oraz fakty. Ruch przyspiesza zapami\u0119tywanie.<\/td><td><strong>~ 3 000<\/strong><\/td><\/tr><tr><td><strong>PO\u0141UDNIE<\/strong> (Przerwa)<\/td><td><strong>Reporta\u017c, <a href=\"https:\/\/audioteka.com\/pl\/katalog\/biografie\/\" target=\"_blank\" rel=\"noopener\">biografie<\/a>, true crime<\/strong><\/td><td>Dynamiczne historie daj\u0105 zastrzyk dopaminy i&nbsp;pomagaj\u0105 oderwa\u0107 si\u0119 od pracy przy biurku.<\/td><td><strong>~ 2 000<\/strong><\/td><\/tr><tr><td><strong>POPO\u0141UDNIE<\/strong> (Powr\u00f3t)<\/td><td><strong><a href=\"https:\/\/audioteka.com\/pl\/katalog\/kryminaly\/\" target=\"_blank\" rel=\"noopener\">Krymina\u0142<\/a>, fantasy, superprodukcje<\/strong><\/td><td>Wci\u0105gaj\u0105ca fabu\u0142a sprawia, \u017ce \u201erobisz dystans\u201d nie\u015bwiadomie, chc\u0105c pozna\u0107 zako\u0144czenie rozdzia\u0142u.<\/td><td><strong>~ 3 000<\/strong><\/td><\/tr><tr><td><strong>WIECZ\u00d3R<\/strong> (Relaks)<\/td><td><strong>Literatura pi\u0119kna, romans, <a href=\"https:\/\/audioteka.com\/pl\/katalog\/nagrania-relaksacyjne\/\" target=\"_blank\" rel=\"noopener\">nagrania relaksacyjne<\/a> <\/strong><\/td><td>Spokojny g\u0142os lektora obni\u017ca stres, wycisza przed snem i&nbsp;pozwala dobi\u0107 ostatnie metry bez przebod\u017acowania.<\/td><td><strong>~ 2 000<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\ud83d\udc49<strong>Pami\u0119taj: ka\u017cdy wielki projekt zacz\u0105\u0142 si\u0119 od pierwszego kroku. Dos\u0142ownie.<\/strong><\/em><\/p>\n\n\n\n<div class=\"wp-block-jetpack-tiled-gallery aligncenter is-style-rectangular\"><div class=\"\"><div class=\"tiled-gallery__gallery\"><div class=\"tiled-gallery__row\"><div class=\"tiled-gallery__col\" style=\"flex-basis:33.33333%\"><figure class=\"tiled-gallery__item\"><img decoding=\"async\" data-attachment-id=\"12914\" data-permalink=\"https:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien\/fb_gads_sleboda_1200x1500-4\" data-orig-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3.png?fit=1200%2C1500&amp;ssl=1\" data-orig-size=\"1200,1500\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"FB_GADS_Sleboda_1200x1500\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3.png?fit=819%2C1024&amp;ssl=1\" data-attachment-id=\"12914\" data-permalink=\"https:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien\/fb_gads_sleboda_1200x1500-4\" data-orig-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3.png?fit=1200%2C1500&amp;ssl=1\" data-orig-size=\"1200,1500\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"FB_GADS_Sleboda_1200x1500\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3.png?fit=819%2C1024&amp;ssl=1\" role=\"button\" tabindex=\"0\" aria-label=\"Otw\u00f3rz obrazek 1 z&nbsp;5 w&nbsp;trybie pe\u0142noekranowym\"srcset=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3-819x1024.png?strip=info&#038;w=600&#038;ssl=1 600w,https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3-819x1024.png?strip=info&#038;w=900&#038;ssl=1 900w,https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3-819x1024.png?strip=info&#038;w=1200&#038;ssl=1 1200w\" alt=\"\" data-height=\"1500\" data-id=\"12914\" data-link=\"https:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien\/fb_gads_sleboda_1200x1500-4\" data-url=\"https:\/\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3-819x1024.png\" data-width=\"1200\" src=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Sleboda_1200x1500-3-819x1024.png?ssl=1\" 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data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"FB_GADS_Tatry_1200x1500\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Tatry_1200x1500-3.png?fit=819%2C1024&amp;ssl=1\" role=\"button\" tabindex=\"0\" aria-label=\"Otw\u00f3rz obrazek 5 z&nbsp;5 w&nbsp;trybie pe\u0142noekranowym\"srcset=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Tatry_1200x1500-3-819x1024.png?strip=info&#038;w=600&#038;ssl=1 600w,https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Tatry_1200x1500-3-819x1024.png?strip=info&#038;w=900&#038;ssl=1 900w,https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Tatry_1200x1500-3-819x1024.png?strip=info&#038;w=1200&#038;ssl=1 1200w\" alt=\"\" data-height=\"1500\" data-id=\"12916\" data-link=\"https:\/\/blogaudioteka.wpcomstaging.com\/wyzwanie-10-000-krokow-z-dobra-historia-jak-audio-spacer-odmieni-twoj-dzien\/fb_gads_tatry_1200x1500-4\" data-url=\"https:\/\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Tatry_1200x1500-3-819x1024.png\" data-width=\"1200\" src=\"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/FB_GADS_Tatry_1200x1500-3-819x1024.png?ssl=1\" data-amp-layout=\"responsive\"\/><\/figure><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"Wi\u0119kszo\u015b\u0107 z&nbsp;nas wie, \u017ce ruch to zdrowie. S\u0142yszymy o&nbsp;mitycznych 10 000 krok\u00f3w, ale cz\u0119sto traktujemy to jak kolejny&hellip;","protected":false},"author":264736303,"featured_media":12648,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"csco_display_header_overlay":false,"csco_singular_sidebar":"","csco_page_header_type":"","_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[14931,14935],"tags":[],"class_list":["post-12620","post","type-post","status-publish","format-standard","has-post-thumbnail","category-aktualnosci","category-lifestylowe","cs-entry"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/blogaudioteka.wpcomstaging.com\/wp-content\/uploads\/atk_group_60848_httpss.mj_.run0G0Qp2IH4uE_A_dynamic_shot_of_a__dc767780-092c-4c5e-a111-945c0a50261f_0.png?fit=1456%2C816&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/posts\/12620","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/users\/264736303"}],"replies":[{"embeddable":true,"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/comments?post=12620"}],"version-history":[{"count":19,"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/posts\/12620\/revisions"}],"predecessor-version":[{"id":12919,"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/posts\/12620\/revisions\/12919"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/media\/12648"}],"wp:attachment":[{"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/media?parent=12620"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/categories?post=12620"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogaudioteka.wpcomstaging.com\/wp-json\/wp\/v2\/tags?post=12620"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}