/*! elementor-pro - v3.30.0 - 22-07-2025 */
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_getRequireWildcardCache(e){if("function"!=typeof WeakMap)return null;var r=new WeakMap,n=new WeakMap;return(_getRequireWildcardCache=function(e){return e?n:r})(e)}const Content=e=>{let{getControlValue:r,setControlValue:n,conditionsConfig:o,onClose:i,fetchData:b,setCacheNoticeStatus:x}=e;const E=r(),R={conditionsConfig:o,selectedConditions:E||[],fetchData:b},[w,P]=a.default.useState(!0),[j,T]=(0,a.useReducer)(s.conditionsReducer,R),[I,W]=(0,a.useState)(!1),{selectedConditions:q}=j;(0,a.useEffect)((()=>{I||W(!0)}),[q]),(0,a.useEffect)((()=>{W(!1)}),[]);const handleEmptyFieldsPerConditionSet=(e,r)=>{let n=!1,o=null;return 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i=r[n]={exports:{}};return e[n].call(i.exports,i,i.exports,__webpack_require__),i.exports}__webpack_require__.g=function(){if("object"==typeof globalThis)return globalThis;try{return this||new Function("return this")()}catch(e){if("object"==typeof window)return window}}(),(()=>{"use strict";new(__webpack_require__(6784)(__webpack_require__(9097)).default)})()})();/**
 * External dependencies
 */
import { __ } from '@wordpress/i18n';
import EditProductLink from '@woocommerce/editor-components/edit-product-link';
import { useProductDataContext } from '@woocommerce/shared-context';
import classnames from 'classnames';
import {
	Disabled,
	PanelBody,
	ToggleControl,
	Notice,
} from '@wordpress/components';
import { InspectorControls } from '@wordpress/block-editor';
import { productSupportsAddToCartForm } from '@woocommerce/base-utils';

/**
 * Internal dependencies
 */
import './style.scss';
import Block from './block';
import withProductSelector from '../shared/with-product-selector';
import { BLOCK_TITLE, BLOCK_ICON } from './constants';

const Edit = ( { attributes, setAttributes } ) => {
	const { product } = useProductDataContext();
	const { className, showFormElements } = attributes;

	return (
		<div
			className={ classnames(
				className,
				'wc-block-components-product-add-to-cart'
			) }
		>
			<EditProductLink productId={ product.id } />
			<InspectorControls>
				<PanelBody
					title={ __( 'Layout', 'woocommerce' ) }
				>
					{ productSupportsAddToCartForm( product ) ? (
						<ToggleControl
							label={ __(
								'Display form elements',
								'woocommerce'
							) }
							help={ __(
								'Depending on product type, allow customers to select a quantity, variations etc.',
								'woocommerce'
							) }
							checked={ showFormElements }
							onChange={ () =>
								setAttributes( {
									showFormElements: ! showFormElements,
								} )
							}
						/>
					) : (
						<Notice
							className="wc-block-components-product-add-to-cart-notice"
							isDismissible={ false }
							status="info"
						>
							{ __(
								'This product does not support the block based add to cart form. A link to the product page will be shown instead.',
								'woocommerce'
							) }
						</Notice>
					) }
				</PanelBody>
			</InspectorControls>
			<Disabled>
				<Block { ...attributes } />
			</Disabled>
		</div>
	);
};

export default withProductSelector( {
	icon: BLOCK_ICON,
	label: BLOCK_TITLE,
	description: __(
		'Choose a product to display its add to cart form.',
		'woocommerce'
	),
} )( Edit );
/**
 * List block tracker for UUID-aware list editing and serialization.
 *
 * Dependencies: wp.blocks, SFE.ElementPrep
 * Exposes:      SFE.ListBlockTracker
 */
(function() {
    'use strict';

	window.MWP      = window.MWP || {};
	window.MWP.SFE  = window.MWP.SFE || {};
	const SFE       = window.MWP.SFE;
	SFE.ManagerData = SFE.ManagerData || {};

    const { createBlock, serialize: serializeBlocks } = window.wp?.blocks || {};
    const UUID_ATTR_KEYS = ['mwpSfeUuid', 'mwpSfeUuidShadow'];
    const LIST_ITEM_TEXT_ATTR = 'data-mwp-sfe-list-item-text';
    const LIST_ITEM_TEXT_CLASS = 'mwp-sfe-list-item-text';
    const PLACEHOLDER_ATTR = 'data-rich-text-placeholder';
    const LIST_ID_ATTR = 'data-list-id';
    const LIST_ITEM_ID_ATTR = 'data-item-id';
    const LIST_RUNTIME_UUID_ATTR = 'data-mwp-sfe-list-runtime-uuid';
    const LIST_ITEM_RUNTIME_UUID_ATTR = 'data-mwp-sfe-list-item-runtime-uuid';

	/**
	 * Return whether one node is a nested list element.
	 *
	 * @param   {Node|null} node Candidate DOM node.
	 * @returns {boolean}        True when the node is a nested list.
	 */
	function isNestedListNode(node) {
		return !!(
			node &&
			node.nodeType === Node.ELEMENT_NODE &&
			(node.tagName === 'UL' || node.tagName === 'OL')
		);
	}

	/**
	 * Return whether one node is ignorable formatting whitespace between list
	 * structures.
	 *
	 * Pretty-printed block markup often leaves direct `\n` text nodes between a
	 * list item's own text and its nested child list. Those nodes should not be
	 * moved into the direct text surface because they become visible editing
	 * artifacts once wrapped.
	 *
	 * @param   {Node|null} node Candidate DOM node.
	 * @returns {boolean}        True when the node is ignorable whitespace.
	 */
	function isIgnorableListWhitespaceNode(node) {
		return !!(
			node &&
			node.nodeType === Node.TEXT_NODE &&
			String(node.textContent || '')
				.replace(/\uFEFF/g, '')
				.replace(/\u00A0/g, ' ')
				.trim()
				.length === 0
		);
	}

	/**
	 * Return the direct inline text surface for one list item.
	 *
	 * @param   {HTMLLIElement|null} liElement Candidate list item.
	 * @returns {HTMLElement|null}            Existing direct text surface, if any.
	 */
	function getDirectItemTextSurface(liElement) {
		if (!liElement || liElement.nodeType !== Node.ELEMENT_NODE || liElement.tagName !== 'LI') {
			return null;
		}

		return Array.from(liElement.children || []).find(child => (
			child &&
			child.nodeType === Node.ELEMENT_NODE &&
			child.getAttribute(LIST_ITEM_TEXT_ATTR) === '1'
		)) || null;
	}

	/**
	 * Return the DOM attribute name that stores one session-scoped runtime UUID.
	 *
	 * Runtime UUIDs are distinct from the existing serialization/attr UUIDs. They
	 * exist only while the editor session is open so external callers can point at
	 * the current live list cursor/target without having to manage shifting paths.
	 *
	 * @param   {string} type Supported runtime identity type.
	 * @returns {string}      Attribute name, or an empty string for invalid types.
	 */
	function getRuntimeUuidAttributeName(type) {
		if (type === 'list') {
			return LIST_RUNTIME_UUID_ATTR;
		}

		if (type === 'item') {
			return LIST_ITEM_RUNTIME_UUID_ATTR;
		}

		return '';
	}

	/**
	 * Normalize one runtime UUID candidate.
	 *
	 * @param   {*} value Candidate runtime UUID.
	 * @returns {string}  Trimmed runtime UUID, or an empty string.
	 */
	function normalizeRuntimeUuid(value) {
		return String(value || '').trim();
	}

	/**
	 * Return whether one element matches the requested runtime-identity type.
	 *
	 * @param   {Element|null} element Candidate DOM element.
	 * @param   {string}       type    Supported runtime identity type.
	 * @returns {boolean}              True when the element matches the type.
	 */
	function isRuntimeIdentityElement(element, type) {
		if (!element || element.nodeType !== Node.ELEMENT_NODE) {
			return false;
		}

		if (type === 'list') {
			return element.tagName === 'UL' || element.tagName === 'OL';
		}

		if (type === 'item') {
			return element.tagName === 'LI';
		}

		return false;
	}

	/**
	 * Return one tracked element by runtime UUID from the live DOM.
	 *
	 * This intentionally queries the current DOM first instead of trusting only a
	 * cached map so history restores and other structural replacements can keep
	 * runtime UUID resolution stable as long as the attributes remain present.
	 *
	 * @param   {Object|null} tracker      Active list tracker.
	 * @param   {string}      runtimeUuid  Session-scoped runtime UUID.
	 * @param   {string}      type         Supported runtime identity type.
	 * @returns {Element|null}             Matching live DOM element.
	 */
	function findElementByRuntimeUuid(tracker, runtimeUuid, type) {
		const normalizedRuntimeUuid = normalizeRuntimeUuid(runtimeUuid);
		const attrName = getRuntimeUuidAttributeName(type);
		if (
			!tracker?.listElement ||
			!normalizedRuntimeUuid ||
			!attrName ||
			!isRuntimeIdentityElement(tracker.listElement, 'list')
		) {
			return null;
		}

		if (
			type === 'list' &&
			tracker.listElement.getAttribute(attrName) === normalizedRuntimeUuid
		) {
			return tracker.listElement;
		}

		try {
			const selector = `[${attrName}="${CSS.escape(normalizedRuntimeUuid)}"]`;
			return tracker.listElement.querySelector(selector);
		} catch (error) {
			const escapedUuid = normalizedRuntimeUuid.replace(/"/g, '\\"');
			return tracker.listElement.querySelector(`[${attrName}="${escapedUuid}"]`);
		}
	}

	/**
	 * Return every direct text surface currently attached to one list item.
	 *
	 * Merge/delete flows can temporarily move multiple direct text surfaces into
	 * the same list item. The shared list normalizer must collapse them back to
	 * one canonical surface before placeholder syncing or serialization.
	 *
	 * @param   {HTMLLIElement|null} liElement Candidate list item.
	 * @returns {HTMLElement[]}               Direct text surfaces in DOM order.
	 */
	function getAllDirectItemTextSurfaces(liElement) {
		if (!liElement || liElement.nodeType !== Node.ELEMENT_NODE || liElement.tagName !== 'LI') {
			return [];
		}

		return Array.from(liElement.children || []).filter(child => (
			child &&
			child.nodeType === Node.ELEMENT_NODE &&
			child.getAttribute(LIST_ITEM_TEXT_ATTR) === '1'
		));
	}

	/**
	 * Return whether one node is only placeholder/caret scaffolding.
	 *
	 * Duplicate direct text surfaces may carry empty placeholder anchors or
	 * caret `<br>` nodes. Those artifacts should be dropped when collapsing
	 * duplicate surfaces instead of being concatenated into visible stacks.
	 *
	 * @param   {Node|null} node Candidate DOM node.
	 * @returns {boolean}        True when the node is redundant placeholder UI.
	 */
	function isRedundantSurfaceArtifact(node) {
		if (!node) {
			return true;
		}

		if (isIgnorableListWhitespaceNode(node)) {
			return true;
		}

		if (node.nodeType === Node.TEXT_NODE) {
			return String(node.textContent || '')
				.replace(/\uFEFF/g, '')
				.replace(/\u00A0/g, ' ')
				.trim()
				.length === 0;
		}

		if (node.nodeType !== Node.ELEMENT_NODE) {
			return false;
		}

		if (node.tagName === 'BR') {
			return true;
		}

		return !!node.hasAttribute?.(PLACEHOLDER_ATTR);
	}

	/**
	 * Ensure one list item owns one direct inline text surface.
	 *
	 * The root list remains the single live editor host, but this wrapper gives
	 * schema/ABE flows one stable DOM surface per list item's own text content.
	 *
	 * @param   {HTMLLIElement|null} liElement Candidate list item.
	 * @returns {HTMLElement|null}            Ensured direct text surface.
	 */
	function ensureDirectItemTextSurface(liElement) {
		if (!liElement || liElement.nodeType !== Node.ELEMENT_NODE || liElement.tagName !== 'LI') {
			return null;
		}

		let surface = getDirectItemTextSurface(liElement);
		if (!surface) {
			surface = document.createElement('span');
			surface.setAttribute(LIST_ITEM_TEXT_ATTR, '1');
			surface.classList.add(LIST_ITEM_TEXT_CLASS);
			liElement.insertBefore(
				surface,
				Array.from(liElement.childNodes || []).find(isNestedListNode) || null
			);
		}

		getAllDirectItemTextSurfaces(liElement)
			.filter(candidate => candidate && candidate !== surface)
			.forEach(duplicateSurface => {
				Array.from(duplicateSurface.childNodes || []).forEach(node => {
					if (isRedundantSurfaceArtifact(node)) {
						node.remove();
						return;
					}

					surface.appendChild(node);
				});
				duplicateSurface.remove();
			});

		const childNodes = Array.from(liElement.childNodes || []);
		childNodes.forEach(node => {
			if (
				node &&
				node !== surface &&
				!isNestedListNode(node) &&
				isIgnorableListWhitespaceNode(node)
			) {
				node.remove();
			}
		});

		const movableNodes = childNodes.filter(node => {
			if (!node || node === surface || isNestedListNode(node)) {
				return false;
			}

			if (isIgnorableListWhitespaceNode(node)) {
				return false;
			}

			return !(
				node.nodeType === Node.ELEMENT_NODE &&
				node.getAttribute?.(LIST_ITEM_TEXT_ATTR) === '1'
			);
		});

		movableNodes.forEach(node => surface.appendChild(node));
		return surface;
	}

	/**
	 * Clone list attrs while optionally stripping plugin UUID ownership.
	 *
	 * The outermost core/list is the only persisted UUID owner for an entire
	 * list tree. Nested core/list blocks are structural children of that root.
	 * If we preserve a nested list UUID here, one accidental assignment can be
	 * re-serialized forever and split a single logical list into multiple
	 * history/edit targets. Keep this guard unless the ownership model changes
	 * everywhere else in PHP and JS at the same time.
	 *
	 * @param   {Object}  attrs                 Parsed Gutenberg attrs.
	 * @param   {boolean} allowUuidOwnership    True for the root list only.
	 * @returns {Object}                        Safe cloned attrs.
	 */
	function cloneListAttrs(attrs, allowUuidOwnership = true) {
		const clonedAttrs = JSON.parse(JSON.stringify(attrs || {}));

		if (allowUuidOwnership) {
			return clonedAttrs;
		}

		UUID_ATTR_KEYS.forEach(key => delete clonedAttrs[key]);
		return clonedAttrs;
	}

	/**
	 * Return the direct list-item children for one list element.
	 *
	 * @param   {HTMLElement|null} listElement Candidate list element.
	 * @returns {HTMLLIElement[]}             Direct child list items.
	 */
	function getDirectListItems(listElement) {
		if (!listElement || listElement.nodeType !== Node.ELEMENT_NODE) {
			return [];
		}

		return Array.from(listElement.children || []).filter(child => child.tagName === 'LI');
	}

	/**
	 * Normalize one path-like value into zero-based list indexes.
	 *
	 * Supported inputs:
	 * - `0_1_2`
	 * - `1.2.3`
	 * - arrays of integers
	 *
	 * @param   {string|Array<number>|null} pathValue Candidate path value.
	 * @returns {number[]|null}                      Parsed zero-based indexes.
	 */
	function normalizePathIndexes(pathValue) {
		if (Array.isArray(pathValue)) {
			const indexes = pathValue.map(value => Number.parseInt(value, 10));
			return indexes.every(Number.isInteger) && indexes.every(index => index >= 0)
				? indexes
				: null;
		}

		const raw = typeof pathValue === 'string' ? pathValue.trim() : '';
		if (!raw) {
			return [];
		}

		const separator = raw.includes('.') ? '.' : '_';
		const parts = raw.split(separator).filter(Boolean);
		if (!parts.length) {
			return [];
		}

		const indexes = parts.map(part => Number.parseInt(part, 10));
		if (!indexes.every(Number.isInteger)) {
			return null;
		}

		if (separator === '.') {
			return indexes.every(index => index > 0)
				? indexes.map(index => index - 1)
				: null;
		}

		return indexes.every(index => index >= 0) ? indexes : null;
	}

	/**
	 * Convert one zero-based path index list into public path metadata.
	 *
	 * @param   {number[]} indexes Zero-based indexes.
	 * @returns {{path: string, pathLabel: string, depth: number}} Path metadata.
	 */
	function buildPathMeta(indexes) {
		const safeIndexes = Array.isArray(indexes) ? indexes.filter(Number.isInteger) : [];
		return {
			path: safeIndexes.join('_'),
			pathLabel: safeIndexes.map(index => index + 1).join('.'),
			depth: Math.max(0, safeIndexes.length - 1),
		};
	}

	/**
	 * Return the direct child list element for one list item.
	 *
	 * @param   {HTMLLIElement|null} listItem Candidate list item.
	 * @returns {HTMLElement|null}            Direct nested list, if present.
	 */
	function getDirectChildList(listItem) {
		if (!listItem || listItem.nodeType !== Node.ELEMENT_NODE || listItem.tagName !== 'LI') {
			return null;
		}

		return Array.from(listItem.children || []).find(child => (
			child.tagName === 'UL' || child.tagName === 'OL'
		)) || null;
	}

	/**
	 * Return the preferred nested list tag for one list item.
	 *
	 * @param   {Object|null} tracker  Active list tracker.
	 * @param   {HTMLLIElement} listItem Parent list item.
	 * @returns {string}               `UL` or `OL`.
	 */
	function getPreferredChildListTagName(tracker, listItem) {
		const directChildList = getDirectChildList(listItem);
		if (directChildList) {
			return directChildList.tagName;
		}

		const parentList = listItem?.parentElement;
		if (parentList && (parentList.tagName === 'UL' || parentList.tagName === 'OL')) {
			return parentList.tagName;
		}

		return tracker?.listElement?.tagName === 'OL' ? 'OL' : 'UL';
	}

	/**
	 * Return one direct child list for a list item, creating it only when needed.
	 *
	 * Outdent can promote one item and then re-home its trailing siblings beneath
	 * that promoted item. When the promoted item already owns a child list, those
	 * siblings must be appended into the existing list so the DOM mirrors native
	 * editor behavior instead of creating duplicate sibling list wrappers.
	 *
	 * @param   {Object|null}    tracker         Active list tracker.
	 * @param   {HTMLLIElement}  listItem        Parent list item.
	 * @param   {string}         preferredTagName Fallback list tag name.
	 * @returns {HTMLElement|null}               Direct child list element.
	 */
	function ensureDirectChildList(tracker, listItem, preferredTagName = '') {
		if (!listItem || listItem.nodeType !== Node.ELEMENT_NODE || listItem.tagName !== 'LI') {
			return null;
		}

		let childList = getDirectChildList(listItem);
		if (childList) {
			return childList;
		}

		childList = document.createElement(
			preferredTagName || getPreferredChildListTagName(tracker, listItem)
		);
		childList.classList.add('wp-block-list');
		listItem.appendChild(childList);
		return childList;
	}

	/**
	 * Remove empty nested list wrappers up the ancestry chain.
	 *
	 * The root list element is never removed, even when it becomes empty.
	 *
	 * @param   {Object|null}      tracker   Active list tracker.
	 * @param   {HTMLElement|null} startList First candidate nested list.
	 * @returns {void}
	 */
	function cleanupEmptyAncestorLists(tracker, startList) {
		let currentList = startList;
		while (
			currentList &&
			currentList !== tracker?.listElement &&
			currentList.nodeType === Node.ELEMENT_NODE &&
			(currentList.tagName === 'UL' || currentList.tagName === 'OL') &&
			!getDirectListItems(currentList).length
		) {
			const parentItem = currentList.parentElement?.tagName === 'LI'
				? currentList.parentElement
				: null;
			currentList.remove();
			currentList = parentItem ? parentItem.parentElement : null;
		}
	}

	/**
	 * Build one new list item element from a structural operation payload.
	 *
	 * @param   {Object|null} operation Candidate operation payload.
	 * @returns {HTMLLIElement}         New list item element.
	 */
	function buildListItemFromOperation(operation) {
		const li = document.createElement('li');
		const directSurface = ensureDirectItemTextSurface(li);
		const runtimeUuid = normalizeRuntimeUuid(
			operation?.itemUuid
			?? operation?.newItemUuid
		);
		const html = typeof operation?.contentHtml === 'string'
			? operation.contentHtml
			: (typeof operation?.html === 'string' ? operation.html : '');
		const text = typeof operation?.contentText === 'string'
			? operation.contentText
			: (typeof operation?.text === 'string' ? operation.text : '');

		if (html) {
			directSurface.innerHTML = html;
		} else if (text) {
			directSurface.textContent = text;
		}

		if (runtimeUuid) {
			li.setAttribute(LIST_ITEM_RUNTIME_UUID_ATTR, runtimeUuid);
		}

		return li;
	}

	/**
	 * Copy one donor item's structural/style attributes onto the destination list
	 * item while preserving the destination runtime UUID.
	 *
	 * Native Enter list splitting happens inside the browser's contenteditable
	 * engine, so the new sibling inherits the source `li` element's attributes
	 * such as class and style automatically. API-driven insert/move operations
	 * should mirror that behavior by cloning the donor item's `li` attributes,
	 * except for the session-scoped runtime UUID which must stay unique.
	 *
	 * @param   {HTMLLIElement|null} listItem   Destination list item.
	 * @param   {HTMLLIElement|null} donorItem  Style/structure donor item.
	 * @returns {void}
	 */
	function copyDonorItemAttributes(listItem, donorItem) {
		if (
			!listItem ||
			listItem.nodeType !== Node.ELEMENT_NODE ||
			listItem.tagName !== 'LI' ||
			!donorItem ||
			donorItem.nodeType !== Node.ELEMENT_NODE ||
			donorItem.tagName !== 'LI'
		) {
			return;
		}

		const destinationRuntimeUuid = normalizeRuntimeUuid(
			listItem.getAttribute(LIST_ITEM_RUNTIME_UUID_ATTR)
		);

		Array.from(listItem.attributes || []).forEach(attr => {
			if (attr?.name === LIST_ITEM_RUNTIME_UUID_ATTR) {
				return;
			}

			listItem.removeAttribute(attr.name);
		});

		Array.from(donorItem.attributes || []).forEach(attr => {
			if (attr?.name === LIST_ITEM_RUNTIME_UUID_ATTR) {
				return;
			}

			listItem.setAttribute(attr.name, attr.value);
		});

		if (destinationRuntimeUuid) {
			listItem.setAttribute(LIST_ITEM_RUNTIME_UUID_ATTR, destinationRuntimeUuid);
		}
	}

	/**
	 * Reassign one list item's structural ID from its destination styling
	 * context.
	 *
	 * When an explicit target item is known, its structural `data-item-id`
	 * becomes the style donor for insert-before, insert-after, move-before, and
	 * move-after commands. This keeps the inheritance rule simple and matches the
	 * public API's explicit `targetItemUuid` model.
	 *
	 * For internal list-path insert/move cases that do not resolve through one
	 * target item, fall back to the local destination neighbors. If there is no
	 * neighboring item at all, clear the structural ID so the next tracker rebuild
	 * seeds a fresh item identity instead of accidentally preserving source attrs.
	 *
	 * @param   {HTMLLIElement|null} listItem    Destination list item.
	 * @param   {HTMLLIElement|null} targetItem Explicit style donor item.
	 * @returns {string}                     Applied structural ID or an empty string.
	 */
	function inheritDestinationItemId(listItem, targetItem = null) {
		if (!listItem || listItem.nodeType !== Node.ELEMENT_NODE || listItem.tagName !== 'LI') {
			return '';
		}

		const explicitTargetItem = targetItem && targetItem.nodeType === Node.ELEMENT_NODE && targetItem.tagName === 'LI'
			? targetItem
			: null;
		const previousItem = listItem.previousElementSibling?.tagName === 'LI'
			? listItem.previousElementSibling
			: null;
		const nextItem = listItem.nextElementSibling?.tagName === 'LI'
			? listItem.nextElementSibling
			: null;
		const inheritedId = normalizeRuntimeUuid(
			explicitTargetItem?.getAttribute(LIST_ITEM_ID_ATTR)
			|| previousItem?.getAttribute(LIST_ITEM_ID_ATTR)
			|| nextItem?.getAttribute(LIST_ITEM_ID_ATTR)
		);

		if (inheritedId) {
			listItem.setAttribute(LIST_ITEM_ID_ATTR, inheritedId);
			return inheritedId;
		}

		listItem.removeAttribute(LIST_ITEM_ID_ATTR);
		return '';
	}

	/**
	 * Apply one remove-list-item operation.
	 *
	 * @param   {Object|null}    tracker  Active list tracker.
	 * @param   {HTMLLIElement}  listItem Target list item.
	 * @returns {boolean}                True when the mutation applied.
	 */
	function applyRemoveListItemOperation(tracker, listItem) {
		if (!tracker?.listElement || !listItem) {
			return false;
		}

		const oldParentList = listItem.parentElement;
		listItem.remove();
		cleanupEmptyAncestorLists(tracker, oldParentList);
		return true;
	}

	/**
	 * Apply one indent-list-item operation.
	 *
	 * @param   {Object|null}    tracker  Active list tracker.
	 * @param   {HTMLLIElement}  listItem Target list item.
	 * @returns {boolean}                True when the mutation applied.
	 */
	function applyIndentListItemOperation(tracker, listItem) {
		if (!tracker?.listElement || !listItem) {
			return false;
		}

		const previousItem = listItem.previousElementSibling?.tagName === 'LI'
			? listItem.previousElementSibling
			: null;
		if (!previousItem) {
			return false;
		}

		const nestedList = ensureDirectChildList(tracker, previousItem);

		nestedList.appendChild(listItem);
		return true;
	}

	/**
	 * Apply one outdent-list-item operation.
	 *
	 * @param   {Object|null}    tracker  Active list tracker.
	 * @param   {HTMLLIElement}  listItem Target list item.
	 * @returns {boolean}                True when the mutation applied.
	 */
	function applyOutdentListItemOperation(tracker, listItem) {
		if (!tracker?.listElement || !listItem) {
			return false;
		}

		const parentList = listItem.parentElement;
		const parentItem = parentList?.parentElement?.tagName === 'LI'
			? parentList.parentElement
			: null;
		if (!parentList || !parentItem) {
			return false;
		}

		const ancestorList = parentItem.parentElement;
		const followingSiblings = [];
		let next = listItem.nextElementSibling;
		while (next) {
			followingSiblings.push(next);
			next = next.nextElementSibling;
		}

		ancestorList.insertBefore(listItem, parentItem.nextElementSibling);
		if (followingSiblings.length) {
			const nestedList = ensureDirectChildList(tracker, listItem, parentList.tagName);
			followingSiblings.forEach(sibling => nestedList.appendChild(sibling));
		}

		cleanupEmptyAncestorLists(tracker, parentList);
		return true;
	}

	/**
	 * Apply one toggle-list-type operation.
	 *
	 * @param   {Object|null} tracker      Active list tracker.
	 * @param   {Object}      rawOperation Structural operation payload.
	 * @param   {Object}      options      Apply-operation options.
	 * @returns {boolean}                  True when the mutation applied.
	 */
	function applyToggleListTypeOperation(tracker, rawOperation, options = {}) {
		if (!tracker?.listElement) {
			return false;
		}

		const listPath = rawOperation.listPath ?? rawOperation.list_path ?? '';
		const targetList = getListByPath(tracker, listPath);
		const editorHost = options?.editorHost && typeof options.editorHost.changeListType === 'function'
			? options.editorHost
			: null;
		const requestedType = targetList
			? (
				normalizeListTypeTagName(
					rawOperation.value
					?? rawOperation.listType
					?? rawOperation.list_type
					?? rawOperation.ordered
				) || (targetList.tagName === 'OL' ? 'UL' : 'OL')
			)
			: '';

		if (
			!targetList ||
			!requestedType ||
			targetList.tagName === requestedType ||
			!editorHost
		) {
			return false;
		}

		const nextList = editorHost.changeListType(targetList, requestedType.toLowerCase(), {
			saveHistory: options.saveHistory !== false,
			restoreCursor: options.restoreCursor !== false,
		});
		return !!nextList;
	}

	/**
	 * Apply one update-list-item-text operation.
	 *
	 * @param   {HTMLLIElement} listItem     Target list item.
	 * @param   {Object}        rawOperation Structural operation payload.
	 * @returns {boolean}                   True when the mutation applied.
	 */
	function applyUpdateListItemTextOperation(listItem, rawOperation) {
		if (!listItem) {
			return false;
		}

		const directSurface = ensureDirectItemTextSurface(listItem);
		const html = typeof rawOperation?.contentHtml === 'string'
			? rawOperation.contentHtml
			: (typeof rawOperation?.html === 'string' ? rawOperation.html : '');
		const text = typeof rawOperation?.contentText === 'string'
			? rawOperation.contentText
			: (typeof rawOperation?.text === 'string' ? rawOperation.text : '');

		if (!directSurface) {
			return false;
		}

		directSurface.innerHTML = '';
		if (html) {
			directSurface.innerHTML = html;
		} else if (text) {
			directSurface.textContent = text;
		}

		return true;
	}

	/**
	 * Insert one new list item relative to explicit before/after/list anchors.
	 *
	 * @param   {Object|null} tracker      Active list tracker.
	 * @param   {Object}      rawOperation Structural operation payload.
	 * @param   {Object}      trackerApi   List tracker API surface.
	 * @returns {boolean}                  True when the mutation applied.
	 */
	function applyInsertListItemOperation(tracker, rawOperation, trackerApi) {
		if (!tracker?.listElement || !trackerApi) {
			return false;
		}

		const beforePath = rawOperation.beforePath ?? rawOperation.before_path ?? '';
		const afterPath = rawOperation.afterPath ?? rawOperation.after_path ?? '';
		const listPath = rawOperation.listPath ?? rawOperation.list_path ?? '';
		const beforeItem = trackerApi.getItemByPath(tracker, beforePath);
		const afterItem = trackerApi.getItemByPath(tracker, afterPath);
		const newListItem = buildListItemFromOperation(rawOperation);

		if (beforeItem?.parentElement) {
			beforeItem.parentElement.insertBefore(newListItem, beforeItem);
			copyDonorItemAttributes(newListItem, beforeItem);
			inheritDestinationItemId(newListItem, beforeItem);
			return true;
		}

		if (afterItem?.parentElement) {
			afterItem.parentElement.insertBefore(newListItem, afterItem.nextElementSibling);
			copyDonorItemAttributes(newListItem, afterItem);
			inheritDestinationItemId(newListItem, afterItem);
			return true;
		}

		const targetList = getListByPath(tracker, listPath);
		if (!targetList) {
			return false;
		}

		const position = typeof rawOperation.position === 'string'
			? rawOperation.position.trim().toLowerCase()
			: 'append';
		if (position === 'prepend' && targetList.firstElementChild) {
			targetList.insertBefore(newListItem, targetList.firstElementChild);
		} else {
			targetList.appendChild(newListItem);
		}
		inheritDestinationItemId(newListItem);
		return true;
	}

	/**
	 * Move one existing list item relative to explicit before/after/list anchors.
	 *
	 * @param   {Object|null}    tracker      Active list tracker.
	 * @param   {HTMLLIElement}  listItem     Target list item.
	 * @param   {Object}         rawOperation Structural operation payload.
	 * @param   {Object}         trackerApi   List tracker API surface.
	 * @returns {boolean}                    True when the mutation applied.
	 */
	function applyMoveListItemOperation(tracker, listItem, rawOperation, trackerApi) {
		if (!tracker?.listElement || !listItem || !trackerApi) {
			return false;
		}

		const beforePath = rawOperation.beforePath ?? rawOperation.before_path ?? '';
		const afterPath = rawOperation.afterPath ?? rawOperation.after_path ?? '';
		const listPath = rawOperation.listPath ?? rawOperation.list_path ?? '';
		const beforeItem = trackerApi.getItemByPath(tracker, beforePath);
		const afterItem = trackerApi.getItemByPath(tracker, afterPath);
		const oldParentList = listItem.parentElement;
		let didApply = false;

		if (beforeItem && beforeItem !== listItem && !listItem.contains(beforeItem)) {
			beforeItem.parentElement.insertBefore(listItem, beforeItem);
			copyDonorItemAttributes(listItem, beforeItem);
			inheritDestinationItemId(listItem, beforeItem);
			didApply = true;
		} else if (afterItem && afterItem !== listItem && !listItem.contains(afterItem)) {
			afterItem.parentElement.insertBefore(listItem, afterItem.nextElementSibling);
			copyDonorItemAttributes(listItem, afterItem);
			inheritDestinationItemId(listItem, afterItem);
			didApply = true;
		} else if (typeof listPath === 'string') {
			const targetList = getListByPath(tracker, listPath);
			const ownerItem = targetList?.parentElement?.tagName === 'LI'
				? targetList.parentElement
				: null;

			if (targetList && ownerItem !== listItem && !listItem.contains(ownerItem || null)) {
				const position = typeof rawOperation.position === 'string'
					? rawOperation.position.trim().toLowerCase()
					: 'append';
				if (position === 'prepend' && targetList.firstElementChild) {
					targetList.insertBefore(listItem, targetList.firstElementChild);
				} else {
					targetList.appendChild(listItem);
				}
				inheritDestinationItemId(listItem);
				didApply = true;
			}
		}

		if (didApply) {
			cleanupEmptyAncestorLists(tracker, oldParentList);
		}

		return didApply;
	}

	/**
	 * Resolve one tracked list element from a list-path payload.
	 *
	 * The root list lives at the empty path. Nested lists are addressed by the
	 * tree path of the parent item that owns that child list.
	 *
	 * @param   {Object|null}            tracker   Active list tracker.
	 * @param   {string|Array<number>}   pathValue Root-empty list path or parent-item path.
	 * @returns {HTMLElement|null}                 Matching list element.
	 */
	function getListByPath(tracker, pathValue) {
		if (!tracker?.listElement) {
			return null;
		}

		if (
			pathValue === '' ||
			pathValue === null ||
			typeof pathValue === 'undefined' ||
			(Array.isArray(pathValue) && !pathValue.length) ||
			(typeof pathValue === 'string' && !pathValue.trim())
		) {
			return tracker.listElement;
		}

		const parentItem = ListBlockTracker.getItemByPath(tracker, pathValue);
		return parentItem ? getDirectChildList(parentItem) : null;
	}

	/**
	 * Normalize one requested list-type value to a DOM tag name.
	 *
	 * @param   {*} value Candidate list-type value.
	 * @returns {string}  `OL`, `UL`, or an empty string.
	 */
	function normalizeListTypeTagName(value) {
		if (value === true) {
			return 'OL';
		}
		if (value === false) {
			return 'UL';
		}

		const normalized = String(value || '').trim().toLowerCase();
		if (normalized === 'ordered' || normalized === 'ol' || normalized === 'true') {
			return 'OL';
		}
		if (normalized === 'unordered' || normalized === 'ul' || normalized === 'false') {
			return 'UL';
		}

		return '';
	}

    const ListBlockTracker = {
        active: null,
        
        /**
         * Initialize tracker for a list element
         * @param {HTMLElement} listElement - The UL or OL element
         * @param {Object} originalBlock - The complete WordPress block structure
         */
        init(listElement, originalBlock = {}) {
            if (!createBlock || !serializeBlocks) {
				console.error('wp.blocks not available');
			}

            const tracker = {
                listElement,
                originalBlock: JSON.parse(JSON.stringify(originalBlock)),
                uuidMap: new Map(),  // uuid -> {type, attrs, element}
                domMap:  new WeakMap(),  // element -> uuid
                runtimeUuidMap: new Map(), // runtimeUuid -> {type, element}
                runtimeDomMap: new WeakMap() // element -> runtimeUuid
            };
            
			// Attach tracker to element to avoid singleton issues
    		listElement._mwpListTracker = tracker;

            // Build UUID tracking from DOM and original block structure
            this.buildFromDOM(tracker, listElement, originalBlock);
            this.active = tracker;
            return tracker;
        },
        
        /**
         * Build UUID mappings from DOM and original block structure
         * Assigns UUIDs to all lists and list items, mapping to their original attrs
         */
        buildFromDOM(tracker, listElement, originalBlock) {
			const previousEntries = tracker.uuidMap instanceof Map
				? new Map(tracker.uuidMap)
				: new Map();
			const previousRuntimeEntries = tracker.runtimeUuidMap instanceof Map
				? new Map(tracker.runtimeUuidMap)
				: new Map();

            tracker.uuidMap.clear();
            tracker.domMap = new WeakMap();
            tracker.runtimeUuidMap.clear();
            tracker.runtimeDomMap = new WeakMap();
            tracker.listElement = listElement;
			this.syncEditableTextSurfaces(listElement);
            
			this.registerRuntimeIdentity(
				tracker,
				listElement,
				'list',
				previousRuntimeEntries
			);

            // Assign UUID to root list and map to original attrs
            const rootUuid = this.getOrCreateUuid(listElement, 'list');
			const previousRootEntry = previousEntries.get(rootUuid);
            tracker.uuidMap.set(rootUuid, {
                type:    'list',
                attrs:   previousRootEntry?.attrs
					? cloneListAttrs(previousRootEntry.attrs, true)
					: cloneListAttrs(originalBlock.attrs || {}, true),
                element: listElement
            });
            tracker.domMap.set(listElement, rootUuid);
            
            // Recursively process list structure
            this.processListRecursive(
				tracker,
				listElement,
				originalBlock.innerBlocks || [],
				previousEntries,
				previousRuntimeEntries
			);
        },
        
        /**
         * Recursively process list items and nested lists, assigning UUIDs
         */
        processListRecursive(
			tracker,
			listElement,
			originalItems,
			previousEntries = new Map(),
			previousRuntimeEntries = new Map()
		) {
            const items = getDirectListItems(listElement);
            
            items.forEach((li, index) => {
				this.syncEditableTextSurfaces(li);
                const originalItem = originalItems[index] || {};
				this.registerRuntimeIdentity(
					tracker,
					li,
					'item',
					previousRuntimeEntries
				);
                const itemUuid     = this.getOrCreateUuid(li, 'item');
				const previousItemEntry = previousEntries.get(itemUuid);
                
                // Map UUID to original item attrs
                tracker.uuidMap.set(itemUuid, {
                    type:    'item',
                    attrs:   previousItemEntry?.attrs
						? JSON.parse(JSON.stringify(previousItemEntry.attrs || {}))
						: JSON.parse(JSON.stringify(originalItem.attrs || {})),
                    element: li
                });
                tracker.domMap.set(li, itemUuid);
                
                // Handle nested lists
                const nestedList = getDirectChildList(li);
                if (nestedList) {
                    const originalNested = originalItem.innerBlocks?.[0] || {};
					this.registerRuntimeIdentity(
						tracker,
						nestedList,
						'list',
						previousRuntimeEntries
					);
                    const nestedUuid     = this.getOrCreateUuid(nestedList, 'list');
					const previousNestedEntry = previousEntries.get(nestedUuid);
                    
                    // Map nested list attrs without plugin UUID ownership.
                    // The tracker still needs a temporary DOM identity for list
                    // editing, but persisting mwpSfeUuid* on nested lists would
                    // fracture one logical list into multiple save/history roots.
                    tracker.uuidMap.set(nestedUuid, {
                        type:    'list',
                        attrs:   previousNestedEntry?.attrs
							? cloneListAttrs(previousNestedEntry.attrs, false)
							: cloneListAttrs(originalNested.attrs || {}, false),
                        element: nestedList
                    });
                    tracker.domMap.set(nestedList, nestedUuid);
                    
                    // Recurse into nested list
                    this.processListRecursive(
						tracker,
						nestedList,
						originalNested.innerBlocks || [],
						previousEntries,
						previousRuntimeEntries
					);
                }
            });
        },

		/**
		 * Register one list or list-item runtime identity on the tracker.
		 *
		 * @param   {Object}   tracker                Active list tracker.
		 * @param   {Element}  element                Live list or list-item element.
		 * @param   {string}   type                   Supported runtime identity type.
		 * @param   {Map}      previousRuntimeEntries Previous runtime entry map.
		 * @returns {string}                          Resolved runtime UUID.
		 */
		registerRuntimeIdentity(
			tracker,
			element,
			type,
			previousRuntimeEntries = new Map()
		) {
			const runtimeUuid = this.getOrCreateRuntimeUuid(
				tracker,
				element,
				type,
				previousRuntimeEntries
			);
			if (!runtimeUuid) {
				return '';
			}

			tracker.runtimeUuidMap.set(runtimeUuid, {
				type,
				element,
			});
			tracker.runtimeDomMap.set(element, runtimeUuid);
			return runtimeUuid;
		},

		/**
		 * Return whether one runtime UUID is already owned by a different element.
		 *
		 * Native contenteditable list splitting can clone DOM attributes from the
		 * source item into the newly created sibling. When that happens, the new
		 * runtime UUID must be reseeded so each live cursor target stays unique.
		 *
		 * @param   {Object}        tracker     Active list tracker.
		 * @param   {string}        runtimeUuid Candidate runtime UUID.
		 * @param   {Element|null}  element     Element requesting that UUID.
		 * @returns {boolean}                  True when the UUID belongs elsewhere.
		 */
		isRuntimeUuidClaimedByDifferentElement(tracker, runtimeUuid, element) {
			const normalizedRuntimeUuid = normalizeRuntimeUuid(runtimeUuid);
			if (!tracker?.runtimeUuidMap || !normalizedRuntimeUuid) {
				return false;
			}

			const existingEntry = tracker.runtimeUuidMap.get(normalizedRuntimeUuid);
			return !!(existingEntry?.element && existingEntry.element !== element);
		},
        
        /**
         * Get the inherited structural ID for an element or seed it from the
         * runtime UUID when it does not exist yet.
         *
         * Structural IDs may be intentionally copied by native list splitting so
         * related items can retain style inheritance. They are not treated as
         * unique runtime cursor identifiers.
         */
        getOrCreateUuid(element, type) {
            const attrName = type === 'list' ? LIST_ID_ATTR : LIST_ITEM_ID_ATTR;
            let uuid       = element.getAttribute(attrName);
            
            if (!uuid) {
                uuid = normalizeRuntimeUuid(
					element.getAttribute(
						type === 'list'
							? LIST_RUNTIME_UUID_ATTR
							: LIST_ITEM_RUNTIME_UUID_ATTR
					)
				) || this.generateTempUuid();
                element.setAttribute(attrName, uuid);
            }
            
            return uuid;
        },

		/**
		 * Return the existing runtime UUID for one element or create one.
		 *
		 * Caller-supplied runtime UUIDs win for newly created items/lists. When an
		 * element already belongs to the previous tracker build, its existing
		 * runtime UUID is preserved so API references remain stable across rebuilds.
		 *
		 * @param   {Object}  tracker                Active list tracker.
		 * @param   {Element} element                Live list or list-item element.
		 * @param   {string}  type                   Supported runtime identity type.
		 * @param   {Map}     previousRuntimeEntries Previous runtime entry map.
		 * @returns {string}                         Session-scoped runtime UUID.
		 */
		getOrCreateRuntimeUuid(
			tracker,
			element,
			type,
			previousRuntimeEntries = new Map()
		) {
			const attrName = getRuntimeUuidAttributeName(type);
			if (!attrName || !isRuntimeIdentityElement(element, type)) {
				return '';
			}

			let runtimeUuid = normalizeRuntimeUuid(element.getAttribute(attrName));
			if (!runtimeUuid) {
				for (const [candidateUuid, entry] of previousRuntimeEntries.entries()) {
					if (entry?.element === element && entry.type === type) {
						runtimeUuid = normalizeRuntimeUuid(candidateUuid);
						break;
					}
				}
			}

			if (this.isRuntimeUuidClaimedByDifferentElement(tracker, runtimeUuid, element)) {
				runtimeUuid = '';
			}

			if (!runtimeUuid) {
				runtimeUuid = this.generateTempUuid();
			}

			element.setAttribute(attrName, runtimeUuid);
			return runtimeUuid;
		},
        
        /**
         * Generate a RFC4122 version 4 UUID
         */
        generateTempUuid() {
            return 'xxxxxxxx-xxxx-4xxx-yxxx-xxxxxxxxxxxx'.replace(/[xy]/g, function(c) {
                const r = Math.random() * 16 | 0;
                const v = c === 'x' ? r : (r & 0x3 | 0x8);
                return v.toString(16);
            });
        },

		/**
		 * Return the zero-based tree path for one list item inside the tracked list.
		 *
		 * @param   {Object}          tracker   Active list tracker.
		 * @param   {HTMLLIElement}   listItem  Candidate list item.
		 * @returns {number[]|null}            Zero-based indexes, or null on failure.
		 */
		getPathIndexesForItem(tracker, listItem) {
			if (
				!tracker?.listElement ||
				!listItem ||
				listItem.nodeType !== Node.ELEMENT_NODE ||
				listItem.tagName !== 'LI' ||
				!tracker.listElement.contains(listItem)
			) {
				return null;
			}

			const indexes = [];
			let currentItem = listItem;
			while (currentItem && tracker.listElement.contains(currentItem)) {
				const parentList = currentItem.parentElement;
				if (!parentList || (parentList.tagName !== 'UL' && parentList.tagName !== 'OL')) {
					return null;
				}

				const siblingItems = getDirectListItems(parentList);
				const itemIndex = siblingItems.indexOf(currentItem);
				if (itemIndex < 0) {
					return null;
				}

				indexes.unshift(itemIndex);
				const nextItem = parentList.closest('li');
				if (!nextItem || !tracker.listElement.contains(nextItem)) {
					break;
				}
				currentItem = nextItem;
			}

			return indexes.length ? indexes : null;
		},

		/**
		 * Return the direct list item currently living at one tree path.
		 *
		 * @param   {Object}               tracker    Active list tracker.
		 * @param   {string|Array<number>} pathValue  Zero-based path value.
		 * @returns {HTMLLIElement|null}              Matching list item.
		 */
		getItemByPath(tracker, pathValue) {
			const indexes = normalizePathIndexes(pathValue);
			if (!tracker?.listElement || !Array.isArray(indexes) || !indexes.length) {
				return null;
			}

			let currentList = tracker.listElement;
			let currentItem = null;

			for (let index = 0; index < indexes.length; index++) {
				const itemIndex = indexes[index];
				const siblingItems = getDirectListItems(currentList);
				currentItem = siblingItems[itemIndex] || null;
				if (!currentItem) {
					return null;
				}

				if (index === indexes.length - 1) {
					return currentItem;
				}

				currentList = getDirectChildList(currentItem);
				if (!currentList) {
					return null;
				}
			}

			return currentItem;
		},

		/**
		 * Resolve one list element back to its public list path.
		 *
		 * The root list is addressed as an empty string. Nested child lists are
		 * addressed by the path of the parent list item that owns them.
		 *
		 * @param   {Object|null}      tracker     Active list tracker.
		 * @param   {HTMLElement|null} listElement Candidate list element.
		 * @returns {string}                      Root-relative list path.
		 */
		getPathForList(tracker, listElement) {
			if (!tracker) tracker = this.active;
			if (!tracker?.listElement || !listElement || listElement.nodeType !== Node.ELEMENT_NODE) {
				return '';
			}

			if (listElement === tracker.listElement) {
				return '';
			}

			const parentItem = (
				listElement.parentElement &&
				listElement.parentElement.tagName === 'LI'
			)
				? listElement.parentElement
				: null;
			if (!parentItem) {
				return '';
			}

			const indexes = this.getPathIndexesForItem(tracker, parentItem);
			return Array.isArray(indexes) ? indexes.join('_') : '';
		},

		/**
		 * Return one tracked list item by runtime UUID.
		 *
		 * @param   {Object|null}      tracker      Active list tracker.
		 * @param   {string}           runtimeUuid  Session-scoped item UUID.
		 * @returns {HTMLLIElement|null}            Matching list item.
		 */
		getItemByRuntimeUuid(tracker, runtimeUuid) {
			if (!tracker) tracker = this.active;
			const element = findElementByRuntimeUuid(tracker, runtimeUuid, 'item');
			return element && element.tagName === 'LI' ? element : null;
		},

		/**
		 * Return one tracked list by runtime UUID.
		 *
		 * @param   {Object|null}      tracker      Active list tracker.
		 * @param   {string}           runtimeUuid  Session-scoped list UUID.
		 * @returns {HTMLElement|null}              Matching list element.
		 */
		getListByRuntimeUuid(tracker, runtimeUuid) {
			if (!tracker) tracker = this.active;
			const element = findElementByRuntimeUuid(tracker, runtimeUuid, 'list');
			return isListElementForRuntimeLookup(element) ? element : null;
		},

		/**
		 * Return the runtime UUID for one tracked list item.
		 *
		 * @param   {Object|null}      tracker   Active list tracker.
		 * @param   {HTMLLIElement}    listItem  Live list item.
		 * @returns {string}                    Session-scoped item UUID.
		 */
		getRuntimeUuidForItem(tracker, listItem) {
			if (!tracker) tracker = this.active;
			if (!tracker?.listElement || !listItem || listItem.tagName !== 'LI') {
				return '';
			}

			return normalizeRuntimeUuid(
				listItem.getAttribute(LIST_ITEM_RUNTIME_UUID_ATTR)
					|| tracker.runtimeDomMap?.get(listItem)
			);
		},

		/**
		 * Return the runtime UUID for one tracked list.
		 *
		 * @param   {Object|null}      tracker     Active list tracker.
		 * @param   {HTMLElement}      listElement Live list element.
		 * @returns {string}                      Session-scoped list UUID.
		 */
		getRuntimeUuidForList(tracker, listElement) {
			if (!tracker) tracker = this.active;
			if (!tracker?.listElement || !isListElementForRuntimeLookup(listElement)) {
				return '';
			}

			return normalizeRuntimeUuid(
				listElement.getAttribute(LIST_RUNTIME_UUID_ATTR)
					|| tracker.runtimeDomMap?.get(listElement)
			);
		},
        
        /**
         * Parse current DOM list structure to WordPress block format
         * Uses UUID to preserve original attrs, updates only content and ordered
         *
         * @param {HTMLElement} listElement         Live UL/OL element.
         * @param {Object}      tracker             Active list tracker.
         * @param {boolean}     allowUuidOwnership  True only for the outermost
         *                                          core/list. Nested lists must
         *                                          serialize without persisted
         *                                          plugin UUID attrs.
         */
        parseListToBlock(listElement, tracker, allowUuidOwnership = true) {
			const isOrdered = listElement.tagName === 'OL';
			const uuid      = listElement.getAttribute(LIST_ID_ATTR);
			let attrs       = { ordered: isOrdered };

			if (uuid && tracker && tracker.uuidMap.has(uuid)) {
				const original      = tracker.uuidMap.get(uuid);
				const originalAttrs = (Array.isArray(original.attrs) || !original.attrs)
					? {}
					: cloneListAttrs(original.attrs, allowUuidOwnership);
				attrs = { ...originalAttrs, ordered: isOrdered };
			}

			const listItems   = Array.from(listElement.children).filter(el => el.tagName === 'LI');
			const innerBlocks = listItems.map(li => this.parseListItemToBlock(li, tracker));

			return createBlock('core/list', attrs, innerBlocks);
		},
        
        /**
         * Parse a list item to WordPress block format
         * Preserves original attrs if UUID exists
         */
        parseListItemToBlock(liElement, tracker) {
			const uuid = liElement.getAttribute(LIST_ITEM_ID_ATTR);
			let attrs  = {};

			if (uuid && tracker && tracker.uuidMap.has(uuid)) {
				const original = tracker.uuidMap.get(uuid);
				attrs = JSON.parse(JSON.stringify(original.attrs || {}));
			}

			// Recurse into nested list using the live element before cloning
			const innerBlocks  = [];
			const nestedListEl = liElement.querySelector(':scope > ul, :scope > ol');
			if (nestedListEl) {
				innerBlocks.push(this.parseListToBlock(nestedListEl, tracker, false));
			}

			const clone         = liElement.cloneNode(true);
			const directSurface = clone.querySelector(`:scope > [${LIST_ITEM_TEXT_ATTR}="1"]`);
			let content         = '';

			if (directSurface) {
				const cleanedSurface = this.cleanElement(directSurface);
				content = cleanedSurface.innerHTML.trim();
			} else {
				const nestedInClone = clone.querySelector(':scope > ul, :scope > ol');
				if (nestedInClone) nestedInClone.remove();

				const cleaned = this.cleanElement(clone);
				content = cleaned.innerHTML.trim();
			}

			return createBlock('core/list-item', { ...attrs, content }, innerBlocks);
		},

        /**
         * Clean element using ElementPrep
         * Removes editing artifacts while preserving UUIDs and content
         */
        cleanElement(element) {
            if (SFE.ElementPrep) {
                return SFE.ElementPrep.clean(element, {
                    removeIdentity: true,
                    removeControls: true,
                    clone:          false  // Already working with a clone
                });
            }
            
            console.error('ElementPrep not found');
            return element;
        },
        
        /**
         * Serialize the current list structure to WordPress block format
         * Preserves all original attrs, updates only content and ordered
         */
        serialize(tracker) {
			if (!tracker) tracker = this.active;
			if (!tracker) return null;

			const block = this.parseListToBlock(tracker.listElement, tracker);
			return serializeBlocks([block]);
		},
        
        /**
         * Update the tracker's element reference
         * Used when the list element is replaced (e.g., OL to UL conversion)
         */
		updateElement(tracker, newElement) {
            if (!tracker) tracker = this.active;
            if (!tracker) return;

			// Ensure new element keeps the tracker reference
    		newElement._mwpListTracker = tracker;
			this.syncEditableTextSurfaces(newElement);
            
            tracker.listElement = newElement;
            
            // Update element references in uuidMap
            tracker.uuidMap.forEach((value, key) => {
                if (value.type === 'list') {
                    const newEl = newElement.querySelector(`[${LIST_ID_ATTR}="${key}"]`) || 
                                 (newElement.getAttribute(LIST_ID_ATTR) === key ? newElement : null);
                    if (newEl) {
                        value.element = newEl;
                    }
                } else if (value.type === 'item') {
                    const newEl = newElement.querySelector(`[${LIST_ITEM_ID_ATTR}="${key}"]`);
                    if (newEl) {
                        value.element = newEl;
                    }
                }
            });

			tracker.runtimeUuidMap.forEach((value, key) => {
				if (value.type === 'list') {
					const newEl = this.getListByRuntimeUuid(tracker, key);
					if (newEl) {
						value.element = newEl;
						tracker.runtimeDomMap.set(newEl, key);
					}
				} else if (value.type === 'item') {
					const newEl = this.getItemByRuntimeUuid(tracker, key);
					if (newEl) {
						value.element = newEl;
						tracker.runtimeDomMap.set(newEl, key);
					}
				}
			});
        },

		/**
		 * Return one tree-aware structural snapshot for the active list.
		 *
		 * @param   {Object|null} tracker Active list tracker.
		 * @returns {Object|null}         Lightweight structure snapshot.
		 */
		getStructure(tracker) {
			if (!tracker) tracker = this.active;
			if (!tracker?.listElement) {
				return null;
			}

			const buildListNode = (listElement, listPath = '', parentIndexes = []) => ({
				listUuid: this.getRuntimeUuidForList(tracker, listElement),
				listPath,
				ordered: listElement.tagName === 'OL',
				items: getDirectListItems(listElement).map((listItem, index) => {
					const indexes = [ ...parentIndexes, index ];
					const pathMeta = buildPathMeta(indexes);
					const directSurface = ensureDirectItemTextSurface(listItem);
					const nestedList = getDirectChildList(listItem);

					return {
						itemUuid: this.getRuntimeUuidForItem(tracker, listItem),
						path: pathMeta.path,
						pathLabel: pathMeta.pathLabel,
						depth: pathMeta.depth,
						contentHtml: directSurface ? directSurface.innerHTML.trim() : '',
						childList: nestedList
							? buildListNode(nestedList, pathMeta.path, indexes)
							: null,
					};
				}),
			});

			return buildListNode(tracker.listElement, '', []);
		},

		/**
		 * Apply one primitive structural list operation against the live tracked
		 * DOM.
		 *
		 * Public API calls are translated into this lower-level operation set by
		 * the shared schema executor so the tracker only needs to understand the
		 * canonical primitive mutation layer.
		 *
		 * Supported primitive kinds:
		 * - `insert_list_item`
		 * - `remove_list_item`
		 * - `move_list_item`
		 * - `indent_list_item`
		 * - `outdent_list_item`
		 * - `update_list_item_text`
		 * - `toggle_list_type`
		 *
		 * @param   {Object|null} tracker      Active list tracker.
		 * @param   {Object}      rawOperation Structural operation payload.
		 * @returns {Object|null}              Result summary when applied.
		 */
		applyOperation(tracker, rawOperation, options = {}) {
			if (!tracker) tracker = this.active;
			if (!tracker?.listElement || !rawOperation || typeof rawOperation !== 'object') {
				return null;
			}

			const kind = typeof rawOperation.kind === 'string' ? rawOperation.kind.trim().toLowerCase() : '';
			const path = rawOperation.path ?? rawOperation.itemPath ?? rawOperation.item_path ?? '';
			const listItem = this.getItemByPath(tracker, path);
			let didApply = false;

			if (kind === 'remove_list_item' && listItem) {
				didApply = applyRemoveListItemOperation(tracker, listItem);
			} else if (kind === 'indent_list_item' && listItem) {
				didApply = applyIndentListItemOperation(tracker, listItem);
			} else if (kind === 'outdent_list_item' && listItem) {
				didApply = applyOutdentListItemOperation(tracker, listItem);
			} else if (kind === 'toggle_list_type') {
				didApply = applyToggleListTypeOperation(tracker, rawOperation, options);
			} else if (kind === 'update_list_item_text' && listItem) {
				didApply = applyUpdateListItemTextOperation(listItem, rawOperation);
			} else if (kind === 'insert_list_item') {
				didApply = applyInsertListItemOperation(tracker, rawOperation, this);
			} else if (kind === 'move_list_item' && listItem) {
				didApply = applyMoveListItemOperation(tracker, listItem, rawOperation, this);
			}

			if (!didApply) {
				return null;
			}

			this.syncEditableTextSurfaces(tracker.listElement);
			this.buildFromDOM(tracker, tracker.listElement, tracker.originalBlock || {});

			return {
				kind,
				structure: this.getStructure(tracker),
			};
		},

		/**
		 * Ensure every list item in one tree has one direct text surface.
		 *
		 * @param   {HTMLElement|null} rootElement Candidate list root or list item.
		 * @returns {HTMLElement|null}            Normalized root element.
		 */
		syncEditableTextSurfaces(rootElement) {
			if (!rootElement || rootElement.nodeType !== Node.ELEMENT_NODE) {
				return null;
			}

			if (rootElement.tagName === 'LI') {
				ensureDirectItemTextSurface(rootElement);
				Array.from(rootElement.children || [])
					.filter(child => isNestedListNode(child))
					.forEach(childList => this.syncEditableTextSurfaces(childList));
				return rootElement;
			}

			if (rootElement.tagName !== 'UL' && rootElement.tagName !== 'OL') {
				return rootElement;
			}

			Array.from(rootElement.children || [])
				.filter(child => child.tagName === 'LI')
				.forEach(li => this.syncEditableTextSurfaces(li));
			return rootElement;
		},

		/**
		 * Ensure runtime UUID attributes are unique within one live list tree.
		 *
		 * Native contenteditable list splitting can clone `li` and nested list
		 * attributes verbatim before FrontEdit regains control. This pass reseeds only the
		 * session-scoped runtime UUID attributes so freshly created structures become
		 * distinct live API/editor targets immediately, while leaving `data-item-id`
		 * and `data-list-id` untouched for their separate responsibilities.
		 *
		 * @param   {HTMLElement|null} rootElement Candidate list root.
		 * @returns {HTMLElement|null}            Normalized root element.
		 */
		ensureUniqueRuntimeUuids(rootElement) {
			if (
				!rootElement ||
				rootElement.nodeType !== Node.ELEMENT_NODE ||
				(rootElement.tagName !== 'UL' && rootElement.tagName !== 'OL')
			) {
				return rootElement || null;
			}

			const seenListRuntimeUuids = new Set();
			const seenItemRuntimeUuids = new Set();
			const collectLists = [ rootElement, ...Array.from(rootElement.querySelectorAll('ul, ol')) ];
			const collectItems = Array.from(rootElement.querySelectorAll('li'));

			collectLists.forEach(listElement => {
				const runtimeUuid = normalizeRuntimeUuid(
					listElement.getAttribute(LIST_RUNTIME_UUID_ATTR)
				);
				if (!runtimeUuid) {
					return;
				}

				if (seenListRuntimeUuids.has(runtimeUuid)) {
					listElement.setAttribute(LIST_RUNTIME_UUID_ATTR, this.generateTempUuid());
					return;
				}

				seenListRuntimeUuids.add(runtimeUuid);
			});

			collectItems.forEach(listItem => {
				const runtimeUuid = normalizeRuntimeUuid(
					listItem.getAttribute(LIST_ITEM_RUNTIME_UUID_ATTR)
				);
				if (!runtimeUuid) {
					return;
				}

				if (seenItemRuntimeUuids.has(runtimeUuid)) {
					listItem.setAttribute(LIST_ITEM_RUNTIME_UUID_ATTR, this.generateTempUuid());
					return;
				}

				seenItemRuntimeUuids.add(runtimeUuid);
			});

			return rootElement;
		},

		/**
		 * Ensure one live list tree has the required structural IDs and runtime UUIDs.
		 *
		 * On first editor activation, list elements may not yet have either identity
		 * attribute family. Seed both from one generated UUID per element so the
		 * initial history snapshot captures stable targeting data. Later native list
		 * splits may intentionally copy the structural IDs; in those cases this pass
		 * preserves the structural IDs and only reseeds duplicated runtime UUIDs.
		 *
		 * @param   {HTMLElement|null} rootElement Candidate list root.
		 * @returns {HTMLElement|null}            Normalized root element.
		 */
		ensureIdentityAttributes(rootElement) {
			if (
				!rootElement ||
				rootElement.nodeType !== Node.ELEMENT_NODE ||
				(rootElement.tagName !== 'UL' && rootElement.tagName !== 'OL')
			) {
				return rootElement || null;
			}

			const syncIdentityPair = (element, structuralAttrName, runtimeAttrName) => {
				if (!element || element.nodeType !== Node.ELEMENT_NODE) {
					return;
				}

				let structuralId = normalizeRuntimeUuid(
					element.getAttribute(structuralAttrName)
				);
				let runtimeUuid = normalizeRuntimeUuid(
					element.getAttribute(runtimeAttrName)
				);

				if (!structuralId && !runtimeUuid) {
					runtimeUuid = this.generateTempUuid();
					structuralId = runtimeUuid;
				} else if (!runtimeUuid) {
					runtimeUuid = structuralId;
				} else if (!structuralId) {
					structuralId = runtimeUuid;
				}

				element.setAttribute(structuralAttrName, structuralId);
				element.setAttribute(runtimeAttrName, runtimeUuid);
			};

			syncIdentityPair(rootElement, LIST_ID_ATTR, LIST_RUNTIME_UUID_ATTR);

			Array.from(rootElement.querySelectorAll('ul, ol')).forEach(listElement => {
				syncIdentityPair(listElement, LIST_ID_ATTR, LIST_RUNTIME_UUID_ATTR);
			});

			Array.from(rootElement.querySelectorAll('li')).forEach(listItem => {
				syncIdentityPair(listItem, LIST_ITEM_ID_ATTR, LIST_ITEM_RUNTIME_UUID_ATTR);
			});

			return this.ensureUniqueRuntimeUuids(rootElement);
		},

		getDirectItemTextSurface,

		normalizePathIndexes,

		buildPathMeta,

		getRuntimeUuidAttributeName,

		getListRuntimeUuidAttributeName() {
			return LIST_RUNTIME_UUID_ATTR;
		},

		getListItemRuntimeUuidAttributeName() {
			return LIST_ITEM_RUNTIME_UUID_ATTR;
		},

		getListIdAttributeName() {
			return LIST_ID_ATTR;
		},

		getListItemIdAttributeName() {
			return LIST_ITEM_ID_ATTR;
		},
        
        /**
         * Destroy tracker and clean up
         */
        destroy(tracker) {
			if (!tracker) tracker = this.active;
			if (!tracker) return;

			tracker.uuidMap.clear();
			tracker.runtimeUuidMap.clear();
			if (tracker.listElement) {
				delete tracker.listElement._mwpListTracker;
			}
			if (this.active === tracker) this.active = null;
		}
    };

	/**
	 * Return whether one element is a live list node for runtime lookup helpers.
	 *
	 * @param   {Element|null} element Candidate DOM element.
	 * @returns {boolean}              True when the element is `UL` or `OL`.
	 */
	function isListElementForRuntimeLookup(element) {
		return !!(
			element &&
			element.nodeType === Node.ELEMENT_NODE &&
			(element.tagName === 'UL' || element.tagName === 'OL')
		);
	}

    // Expose globally
    SFE.ListBlockTracker = ListBlockTracker;

})();
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       <p class="toctitle" style="font-weight: 700; text-align: center">
<ul class="toc_list">
<li><a href="#t1">Ενδιαφέρουσα προοπτική χρήσης της spinanga για ενίσχυση της φυσικής κατάστασης και ευεξίας</a></li>
<li><a href="#t2">Οφέλη της άσκησης για την καρδιαγγειακή υγεία</a></li>
<li><a href="#t3">Η επίδραση της άσκησης στην αρτηριακή πίεση</a></li>
<li><a href="#t4">Η σημασία της ευλυγισίας και της ισορροπίας</a></li>
<li><a href="#t5">Τεχνικές για τη βελτίωση της ισορροπίας</a></li>
<li><a href="#t6">Διατροφή και ενυδάτωση για μέγιστη απόδοση</a></li>
<li><a href="#t7">Συμβουλές για σωστή ενυδάτωση</a></li>
<li><a href="#t8">Ψυχική υγεία και άσκηση: μια αμφίδρομη σχέση</a></li>
<li><a href="#t9">Η προοπτική της εξατομικευμένης προσέγγισης στην φυσική κατάσταση</a></li>
</ul>
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<h1 id="t1">Ενδιαφέρουσα προοπτική χρήσης της spinanga για ενίσχυση της φυσικής κατάστασης και ευεξίας</h1>
<p>Η σύγχρονη ζωή, με τον γρήγορο ρυθμό και τις αυξημένες απαιτήσεις, συχνά μας απομακρύνει από τις βασικές ανάγκες του σώματός μας. Η έλλειψη φυσικής δραστηριότητας και η ανθυγιεινή διατροφή οδηγούν σε μια σειρά προβλημάτων υγείας, όπως η παχυσαρκία, οι καρδιαγγειακές νόσοι και ο διαβήτης. Σε αυτό το πλαίσιο, η αναζήτηση για καινοτόμες και αποτελεσματικές μεθόδους για την ενίσχυση της φυσικής κατάστασης και της ευεξίας είναι πιο επιτακτική από ποτέ. Η προσοχή στρέφεται ολοένα και περισσότερο σε εναλλακτικές προσεγγίσεις που συνδυάζουν την άσκηση με την ψυχική χαλάρωση και την ολιστική φροντίδα του ατόμου. Η ανάγκη για βελτίωση του τρόπου ζωής και η επιθυμία για μια υγιέστερη ζωή ωθούν τους ανθρώπους να πειραματιστούν με νέες τεχνικές και μεθόδους άσκησης, όπως η χρήση της <strong><a href="https://spinanga-el.com">spinanga</a></strong>.</p>
<p>Η ευεξία δεν αφορά μόνο την απουσία ασθενειών, αλλά και την αίσθηση πληρότητας, αρμονίας και ισορροπίας σε όλους τους τομείς της ζωής. Η σωματική άσκηση αποτελεί αναπόσπαστο μέρος αυτής της διαδικασίας, καθώς συμβάλλει στη βελτίωση της φυσικής κατάστασης, την ενίσχυση του ανοσοποιητικού συστήματος, τη μείωση του στρες και την αύξηση της αυτοπεποίθησης. Παράλληλα, η ψυχική υγεία διαδραματίζει καθοριστικό ρόλο στην ευεξία, επηρεάζοντας τον τρόπο με τον οποίο αντιμετωπίζουμε τις προκλήσεις της ζωής και τις σχέσεις μας με τους άλλους. Η συνδυαστική προσέγγιση που ενσωματώνει την άσκηση, τη διατροφή, την ψυχική υγεία και την κοινωνική αλληλεπίδραση αποτελεί το κλειδί για μια ολιστική και βιώσιμη ευεξία. Η εύρεση δραστηριοτήτων που μας ευχαριστούν και μας δίνουν ενέργεια είναι απαραίτητη για να διατηρήσουμε ένα υγιεινό τρόπο ζωής μακροπρόθεσμα.</p>
<h2 id="t2">Οφέλη της άσκησης για την καρδιαγγειακή υγεία</h2>
<p>Η τακτική άσκηση αποτελεί έναν από τους σημαντικότερους παράγοντες για την προστασία της καρδιαγγειακής υγείας. Η άσκηση ενισχύει το μυοκάρδιο, μειώνει την αρτηριακή πίεση, βελτιώνει τα επίπεδα χοληστερόλης και μειώνει τον κίνδυνο θρόμβωσης. Ειδικότερα, η αεροβική άσκηση, όπως το περπάτημα, το τρέξιμο, η κολύμβηση και η ποδηλασία, βοηθά στην ενίσχυση της καρδιακής λειτουργίας και στη βελτίωση της κυκλοφορίας του αίματος. Η άσκηση ωφελεί επίσης τον έλεγχο του βάρους, μειώνοντας τον κίνδυνο παχυσαρκίας, η οποία αποτελεί έναν σημαντικό παράγοντα κινδύνου για καρδιαγγειακές νόσους. Εκτός από την αεροβική άσκηση, η άσκηση μυϊκής ενδυνάμωσης, όπως η άρση βαρών και οι ασκήσεις με βάρη, μπορεί επίσης να συμβάλει στη βελτίωση της καρδιαγγειακής υγείας, καθώς συμβάλλει στην αύξηση της μυϊκής μάζας και στη μείωση του σωματικού λίπους. Η ενσωμάτωση της άσκησης στην καθημερινή ρουτίνα απαιτεί δέσμευση και συνέπεια, αλλά τα οφέλη για την υγεία είναι ανεκτίμητα.</p>
<h3 id="t3">Η επίδραση της άσκησης στην αρτηριακή πίεση</h3>
<p>Η άσκηση μπορεί να μειώσει την αρτηριακή πίεση τόσο σε υπέρταση όσο και σε φυσιολογικά επίπεδα. Κατά τη διάρκεια της άσκησης, η αρτηριακή πίεση αυξάνεται προσωρινά, αλλά μετά την άσκηση επιστρέφει στα φυσιολογικά επίπεδα και παραμένει χαμηλότερη για αρκετές ώρες. Η τακτική άσκηση μπορεί να οδηγήσει σε μόνιμη μείωση της αρτηριακής πίεσης, καθώς ενισχύει την ελαστικότητα των αιμοφόρων αγγείων και βελτιώνει τη λειτουργία του ενδοθηλίου. Επιπλέον, η άσκηση βοηθά στη μείωση του στρες, το οποίο αποτελεί έναν σημαντικό παράγοντα που συμβάλλει στην αύξηση της αρτηριακής πίεσης. Η επιλογή της κατάλληλης μορφής άσκησης και η προσαρμογή της έντασης και της διάρκειας στις ατομικές ανάγκες και δυνατότητες είναι σημαντικές για την επίτευξη των μέγιστων οφελών.</p>
<table>
<tr>
Τύπος Άσκησης<br />
Επίδραση στην Αρτηριακή Πίεση<br />
</tr>
<tr>
<td>Αεροβική Άσκηση (π.χ. περπάτημα, τρέξιμο)</td>
<td>Μείωση της συστολικής και διαστολικής αρτηριακής πίεσης</td>
</tr>
<tr>
<td>Άσκηση Ενδυνάμωσης (π.χ. άρση βαρών)</td>
<td>Μειωμένη επίδραση στην αρτηριακή πίεση, αλλά συμβάλλει στη γενική καρδιαγγειακή υγεία</td>
</tr>
<tr>
<td>Yoga/Pilates</td>
<td>Μείωση του στρες και βελτίωση της κυκλοφορίας του αίματος, που μπορεί να οδηγήσει σε μείωση της αρτηριακής πίεσης</td>
</tr>
</table>
<p>Η ρύθμιση της αρτηριακής πίεσης μέσω της άσκησης απαιτεί ένα εξατομικευμένο πρόγραμμα που λαμβάνει υπόψη παράγοντες όπως η ηλικία, το επίπεδο φυσικής κατάστασης και η ύπαρξη άλλων προβλημάτων υγείας. Η συνεργασία με έναν εξειδικευμένο γυμναστή ή γιατρό μπορεί να βοηθήσει στη δημιουργία ενός ασφαλούς και αποτελεσματικού προγράμματος άσκησης.</p>
<h2 id="t4">Η σημασία της ευλυγισίας και της ισορροπίας</h2>
<p>Η ευλυγισία και η ισορροπία είναι δύο σημαντικές συνιστώσες της φυσικής κατάστασης που συχνά υποτιμώνται. Η ευλυγισία αναφέρεται στην ικανότητα των αρθρώσεων να κινούνται σε πλήρες εύρος κίνησης, ενώ η ισορροπία αναφέρεται στην ικανότητα διατήρησης της σταθερότητας του σώματος σε διάφορες θέσεις και καταστάσεις. Η βελτίωση της ευλυγισίας και της ισορροπίας μπορεί να βοηθήσει στην πρόληψη τραυματισμών, στη βελτίωση της αθλητικής απόδοσης και στη διευκόλυνση των καθημερινών δραστηριοτήτων. Οι ασκήσεις διατάσεων, όπως οι στατικές και οι δυναμικές διατάσεις, μπορούν να βελτιώσουν την ευλυγισία των μυών και των συνδέσμων. Οι ασκήσεις ισορροπίας, όπως το στέκεσαι σε ένα πόδι, οι ασκήσεις με βάση και η γιόγκα, μπορούν να ενισχύσουν τους μυς που σταθεροποιούν τις αρθρώσεις και να βελτιώσουν την ικανότητα του σώματος να διατηρεί την ισορροπία. Η ενσωμάτωση ασκήσεων ευλυγισίας και ισορροπίας στην καθημερινή ρουτίνα μπορεί να βελτιώσει σημαντικά την ποιότητα ζωής.</p>
<h3 id="t5">Τεχνικές για τη βελτίωση της ισορροπίας</h3>
<p>Η βελτίωση της ισορροπίας απαιτεί συστηματική εξάσκηση και σταδιακή αύξηση της δυσκολίας των ασκήσεων. Μια απλή άσκηση για αρχάριους είναι το στέκεσαι σε ένα πόδι για 30 δευτερόλεπτα, επαναλαμβάνοντας την άσκηση αρκετές φορές. Μπορείτε επίσης να δοκιμάσετε να στέκεστε σε μια επιφάνεια με μικρή κλίση, όπως ένα μαξιλάρι ή ένα στρώμα γυμναστικής, για να αυξήσετε τη δυσκολία. Άλλη μια αποτελεσματική άσκηση είναι η βάδιση σε μια ευθεία γραμμή, προσπαθώντας να τοποθετήσετε το ένα πόδι μπροστά από το άλλο, σαν να περπατάτε σε ένα σκοινί. Οι ασκήσεις με βάση, όπως η plank και οι push-ups, ενισχύουν τους μυς του κορμού και βελτιώνουν τη σταθερότητα του σώματος. Η γιόγκα και το πιλάτες περιλαμβάνουν πολλές ασκήσεις που στοχεύουν στη βελτίωση της ισορροπίας και της ευλυγισίας. Είναι σημαντικό να ξεκινήσετε με απλές ασκήσεις και να αυξήσετε σταδιακά τη δυσκολία, ακούγοντας πάντα το σώμα σας και αποφεύγοντας να πιέζετε τον εαυτό σας υπερβολικά.</p>
<ul>
<li>Ασκήσεις με ένα πόδι.</li>
<li>Βάδιση σε ευθεία γραμμή.</li>
<li>Ασκήσεις ενδυνάμωσης κορμού (π.χ. plank).</li>
<li>Γιόγκα και Pilates.</li>
<li>Χρήση ασταθών επιφανειών (π.χ. balance board).</li>
</ul>
<p>Η τακτική εξάσκηση ασκήσεων ισορροπίας μπορεί να βελτιώσει την ικανότητα του σώματος να αντιδρά σε απρόβλεπτες καταστάσεις και να μειώσει τον κίνδυνο πτώσεων, ιδιαίτερα σε μεγαλύτερες ηλικίες. Η βελτίωση της ισορροπίας συμβάλλει επίσης στην καλύτερη απόδοση σε αθλητικές δραστηριότητες και στην ευκολότερη εκτέλεση καθημερινών εργασιών.</p>
<h2 id="t6">Διατροφή και ενυδάτωση για μέγιστη απόδοση</h2>
<p>Η διατροφή και η ενυδάτωση διαδραματίζουν καθοριστικό ρόλο στην επίτευξη μέγιστης απόδοσης κατά τη διάρκεια της άσκησης και στην επιτάχυνση της αποκατάστασης μετά την άσκηση. Η κατανάλωση μιας ισορροπημένης διατροφής που περιλαμβάνει επαρκείς ποσότητες πρωτεϊνών, υδατανθράκων και λιπαρών είναι απαραίτητη για την παροχή ενέργειας στους μυς και την αναπλήρωση των αποθεμάτων γλυκογόνου. Οι πρωτεΐνες είναι απαραίτητες για την αποκατάσταση και την ανάπτυξη των μυών, ενώ οι υδατάνθρακες παρέχουν άμεση ενέργεια για την άσκηση. Τα υγιή λίπη συμβάλλουν στην ορμονική ισορροπία και στην απορρόφηση των λιποδιαλυτών βιταμινών. Η ενυδάτωση είναι εξίσου σημαντική, καθώς η αφυδάτωση μπορεί να οδηγήσει σε μείωση της απόδοσης, μυϊκές κράμπες και εξάντληση. Η κατανάλωση άφθονου νερού πριν, κατά τη διάρκεια και μετά την άσκηση είναι απαραίτητη για τη διατήρηση της σωστής ενυδάτωσης. Η διατροφή θα πρέπει να προσαρμόζεται στις ατομικές ανάγκες και στον τύπο της άσκησης που εκτελείται.</p>
<h3 id="t7">Συμβουλές για σωστή ενυδάτωση</h3>
<p>Η σωστή ενυδάτωση είναι ζωτικής σημασίας για την υγεία και την απόδοση κατά τη διάρκεια της άσκησης. Η κατανάλωση νερού πριν από την άσκηση βοηθά στην προετοιμασία του σώματος για την απώλεια υγρών μέσω της εφίδρωσης. Κατά τη διάρκεια της άσκησης, είναι σημαντικό να πίνετε τακτικά μικρές ποσότητες νερού, ακόμα κι αν δεν αισθάνεστε δίψα. Μετά την άσκηση, η αναπλήρωση των υγρών που χάθηκαν είναι απαραίτητη για την αποκατάσταση και την πρόληψη της αφυδάτωσης. Η ποσότητα νερού που χρειάζεστε εξαρτάται από παράγοντες όπως η ένταση της άσκησης, η διάρκεια, το περιβάλλον και η ατομική σας φυσιολογία. Επιπλέον, η κατανάλωση ηλεκτρολυτών, όπως το νάτριο και το κάλιο, μπορεί να βοηθήσει στην αναπλήρωση των αλάτων που χάνονται μέσω της εφίδρωσης. Μπορείτε να λάβετε ηλεκτρολύτες από αθλητικά ποτά ή από τροφές όπως οι μπανάνες και οι χουλιές. Το να ελέγχετε το χρώμα των ούρων σας είναι ένας απλός τρόπος για να αξιολογήσετε το επίπεδο ενυδάτωσης σας: τα ανοιχτόχρωμα ούρα υποδεικνύουν καλή ενυδάτωση, ενώ τα σκούρα ούρα υποδεικνύουν αφυδάτωση.</p>
<ol>
<li>Πίνετε νερό πριν, κατά τη διάρκεια και μετά την άσκηση.</li>
<li>Καταναλώστε ηλεκτρολύτες, ειδικά κατά τη διάρκεια έντονης άσκησης.</li>
<li>Ελέγχετε το χρώμα των ούρων σας.</li>
<li>Αποφύγετε τα ζαχαρούχα ποτά και τα ανθρακούχα ποτά.</li>
<li>Προτιμήστε φυσικούς χυμούς και φρούτα με υψηλή περιεκτικότητα σε νερό.</li>
</ol>
<p>Η σωστή ενυδάτωση δεν είναι μόνο σημαντική για την αθλητική απόδοση, αλλά και για τη γενική υγεία και ευεξία. Η επαρκής κατανάλωση νερού βοηθά στη ρύθμιση της θερμοκρασίας του σώματος, στη μεταφορά θρεπτικών συστατικών και στην αποβολή των τοξινών.</p>
<h2 id="t8">Ψυχική υγεία και άσκηση: μια αμφίδρομη σχέση</h2>
<p>Η σχέση μεταξύ ψυχικής υγείας και άσκησης είναι αμφίδρομη. Η άσκηση μπορεί να βελτιώσει τη ψυχική υγεία, ενώ η καλή ψυχική υγεία μπορεί να ενθαρρύνει τη συμμετοχή σε τακτική άσκηση. Η άσκηση απελευθερώνει ενδορφίνες, οι οποίες έχουν αναλγητικές και αντιστρεσογόνες ιδιότητες. Η άσκηση μπορεί επίσης να μειώσει τα συμπτώματα της κατάθλιψης και του άγχους, να βελτιώσει την αυτοεκτίμηση και να ενισχύσει την αίσθηση της ευεξίας. Επιπλέον, η άσκηση παρέχει ευκαιρίες για κοινωνική αλληλεπίδραση, η οποία μπορεί να βοηθήσει στην καταπολέμηση της μοναξιάς και της απομόνωσης. Αντίστοιχα, η καλή ψυχική υγεία μπορεί να αυξήσει την ενέργεια, την αυτοπεποίθηση και την ικανότητα να θέτει κανείς στόχους, καθιστώντας ευκολότερη τη συμμετοχή σε τακτική άσκηση. Η άσκηση μπορεί να αποτελέσει μια αποτελεσματική στρατηγική αντιμετώπισης του στρες, της κατάθλιψης και του άγχους, βελτιώνοντας τη συνολική ποιότητα ζωής.</p>
<h2 id="t9">Η προοπτική της εξατομικευμένης προσέγγισης στην φυσική κατάσταση</h2>
<p>Η κατανόηση ότι κάθε οργανισμός είναι μοναδικός, με διαφορετικές ανάγκες και αντιδράσεις, οδήγησε στην ανάπτυξη της έννοιας της εξατομικευμένης προσέγγισης στην φυσική κατάσταση.  Αυτό σημαίνει ότι το πρόγραμμα άσκησης δεν είναι πλέον μια γενική συνταγή, αλλά ένα σχέδιο προσαρμοσμένο στις συγκεκριμένες απαιτήσεις, ικανότητες και στόχους του κάθε ατόμου. Η αξιολόγηση της γενετικής προδιάθεσης, του μεταβολισμού, του επιπέδου φυσικής κατάστασης, της διατροφικής κατάστασης και του τρόπου ζωής αποτελούν σημαντικά στοιχεία για τη δημιουργία ενός εξατομικευμένου προγράμματος.  Η χρήση φορητών τεχνολογιών, όπως οι έξυπνοι αισθητήρες και οι εφαρμογές για κινητά, επιτρέπει την παρακολούθηση της φυσικής δραστηριότητας, του ύπνου και της διατροφής, παρέχοντας πολύτιμες πληροφορίες για την προσαρμογή του προγράμματος. Η εξατομικευμένη προσέγγιση δεν περιορίζεται μόνο στην άσκηση, αλλά επεκτείνεται και στη διατροφή, με τη δημιουργία εξατομικευμένων διατροφικών πλάνων που λαμβάνουν υπόψη τις ατομικές ανάγκες και προτιμήσεις.  Η τεχνολογία και η επιστήμη συμβάλλουν στην παροχή πιο ακριβών και αποτελεσματικών λύσεων, βοηθώντας τα άτομα να επιτύχουν τους στόχους τους για την υγεία και την ευεξία με βέλτιστο τρόπο. Η εξατομικευμένη προσέγγιση αναγνωρίζει ότι η <strong>spinanga</strong>, ή οποιαδήποτε άλλη μορφή άσκησης, θα έχει διαφορετική επίδραση σε κάθε άνθρωπο και αξιοποιεί αυτή τη γνώση για να μεγιστοποιήσει τα οφέλη.</p>
<p>Στο μέλλον, αναμένεται η περαιτέρω ανάπτυξη εξατομικευμένων προγραμμάτων άσκησης και διατροφής, βασισμένων σε προηγμένες τεχνολογίες και επιστημονικές έρευνες. Η γενετική ανάλυση και η βιοτεχνολογία θα παίξουν σημαντικό ρόλο στην πρόβλεψη της ανταπόκρισης του οργανισμού στην άσκηση και στη δημιουργία εξατομικευμένων θεραπειών για την αποκατάσταση τραυματισμών και τη βελτίωση της απόδοσης. Η εξατομικευμένη προσέγγιση θα επιτρέψει στα άτομα να αξιοποιήσουν πλήρως τις δυνατότητές τους και να ζήσουν μια υγιέστερη και πληρέστερη ζωή.</p>
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