Gyakorlatok menekülteknek + menedékkérőknek — trauma-tudatos alapok, étrendi átállás támogatás

WHO and UNHCR data consistently document the stacked health risks refugees and asylum seekers face: PTSD prevalence approximately 30% post-resettlement, interrupted pre-resettlement medical care creating chronic-condition backlogs, nutrition deficits (iron, B12, vitamin D, folate common), and diet transition from traditional whole-food patterns to Western ultra-processed availability driving T2D + obesity prevalence post-resettlement (Rondinelli 2011 and others). The exercise priorities are therefore: trauma-sensitive body work (breath + grounding + body-autonomy themes), bodyweight + chair foundation (assumption of universal gym/equipment access is wrong), aerobic capacity for chronic-stress + sleep adjuncts, posture for chronic seated displacement-camp + temporary-housing realities, and gentle mobility for the often-prolonged inactivity period between resettlement and routine establishment.

Volya's catalogue carries the foundation moves: diaphragmatic-breathing for parasympathetic regulation + trauma adjunct (single most useful tool for PTSD hyperarousal), supported-glute-bridge for posterior chain that protects the back during prolonged sitting + sleeping on hard surfaces (camp/temporary housing realities), wall-push-up for upper-body strength without equipment, scapular-retraction for posture against displacement-period rounded shoulders, cat-cow for spinal mobility, supine-knee-to-chest for low-back release, standing-march for cardio without space requirements, sit-to-stand for functional strength + leg recovery from prolonged sitting, ankle-pump for venous return. The AI coach also knows the nutrition side — diet transition reality (traditional whole-food → ultra-processed availability post-resettlement drives T2D + obesity), Mediterranean / traditional whole-food cultural-bridge framework, iron + B12 + vitamin D + folate annual labs through community health centers (FQHC) or refugee health programs, trauma-informed eating (PTSD ~30% post-resettlement disrupts hunger cues), children nutrition recovery (WIC + SNAP + school-meal programs as medical infrastructure — eligibility varies by status), low-cost protein (eggs, beans, lentils, peanut butter, canned fish), water vs SSB default, cultural foods preserve mental health + identity (international markets are medical care, not luxury). CRITICAL: community health centers (FQHC) + refugee health programs + IRC (International Rescue Committee) + RSC (Refugee Support Centers) + 988 + Crisis Text Line + culturally-matched mental health when possible. Sliding-fee + interpreter access exist. This is NEVER a replacement for the refugee health screening + ongoing primary care.