Aerobik bir aktivite olarak fiziksel aktivitenin en kolay ve yayg\u0131n formlar\u0131ndan biri olan y\u00fcr\u00fcy\u00fc\u015f, kardiyovask\u00fcler hastal\u0131klardan diyabete, omurga sa\u011fl\u0131\u011f\u0131n\u0131 korumadan sa\u011fl\u0131kl\u0131 ya\u015flanmaya kadar pek \u00e7ok fayda sa\u011fl\u0131yor. \u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Fizyoterapi ve Rehabilitasyon B\u00f6l\u00fcm\u00fcnden \u00d6\u011fretim G\u00f6revlisi Sena \u00d6nde\u015f, D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn haftada en az 150-300 dakika orta yo\u011funlukta aerobik fiziksel aktivite \u00f6nerdi\u011fini belirterek bunun g\u00fcnl\u00fck ortalama 7 bin – 8 bin ad\u0131ma denk geldi\u011fini s\u00f6yledi.<\/b><\/p>\n
\u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Fizyoterapi ve Rehabilitasyon B\u00f6l\u00fcm\u00fcnden \u00d6\u011fretim G\u00f6revlisi Sena \u00d6nde\u015f, bu y\u0131l 5-6 Ekim\u2019de kutlanan D\u00fcnya Y\u00fcr\u00fcy\u00fc\u015f G\u00fcn\u00fc dolay\u0131s\u0131yla yapt\u0131\u011f\u0131 a\u00e7\u0131klamada y\u00fcr\u00fcy\u00fc\u015f yapman\u0131n faydalar\u0131 ve y\u00fcr\u00fcy\u00fc\u015f yaparken dikkat edilmesi gerekenlere ili\u015fkin de\u011ferlendirmede bulundu.<\/p>\n
Fiziksel aktiviteyi \u201c\u0130skelet kaslar\u0131 taraf\u0131ndan \u00fcretilen ve enerji harcanmas\u0131n\u0131 gerektiren herhangi bir v\u00fccut hareketi\u201d olarak tan\u0131mlayan \u00d6\u011fretim G\u00f6revlisi Sena \u00d6nde\u015f, \u201cBu aktiviteler aras\u0131nda y\u00fcr\u00fcy\u00fc\u015f, bisiklet s\u00fcrme, spor yapma ve ev i\u015flerini ger\u00e7ekle\u015ftirme gibi \u00e7e\u015fitli formlar yer al\u0131r. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc (DS\u00d6), fiziksel aktivitenin, d\u00fczenli yap\u0131ld\u0131\u011f\u0131nda sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan \u00f6nemli faydalar sa\u011flad\u0131\u011f\u0131n\u0131 vurgulamaktad\u0131r\u201d dedi.<\/p>\n
Y\u00fcr\u00fcy\u00fc\u015f, en kolay ve yayg\u0131n fiziksel aktivite<\/b><\/p>\n
Y\u00fcr\u00fcy\u00fc\u015f\u00fcn aerobik bir aktivite olarak, fiziksel aktivitenin en kolay ve yayg\u0131n formlar\u0131ndan biri oldu\u011funu belirten Sena \u00d6nde\u015f, \u201cG\u00fcndelik hayata entegre edilebilmesi, ekstra ekipman gerektirmemesi ve her ya\u015f grubu i\u00e7in uygun olmas\u0131, y\u00fcr\u00fcy\u00fc\u015f\u00fc fiziksel aktivitenin en eri\u015filebilir ve s\u00fcrd\u00fcr\u00fclebilir yollar\u0131ndan biri yapar\u201d diye konu\u015ftu.\u00a0<\/p>\n
Y\u00fcr\u00fcy\u00fc\u015f\u00fcn say\u0131s\u0131z faydalar\u0131 var\u2026<\/b><\/p>\n
Y\u00fcr\u00fcy\u00fc\u015f\u00fcn kardiyovask\u00fcler hastal\u0131klar\u0131n, diyabetin ve baz\u0131 kanser t\u00fcrlerinin riskini azaltmada \u00f6nemli bir rol \u00fcstlendi\u011fini kaydeden Sena \u00d6nde\u015f, \u201cY\u00fcr\u00fcy\u00fc\u015f, fiziksel uygunlu\u011fu geli\u015ftirir. Kalp damar ve solunum sisteminin adaptasyonunu art\u0131r\u0131r. Ayr\u0131ca kilo kontrol\u00fcn\u00fc sa\u011flar, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcr ve kan \u015fekerinde d\u00fczenleyici etki sa\u011flar\u201d dedi.<\/p>\n
Tempolu y\u00fcr\u00fcy\u00fc\u015f rahatlat\u0131yor, a\u011fr\u0131 e\u015fi\u011fini y\u00fckseltiyor<\/b><\/p>\n
Tempolu y\u00fcr\u00fcy\u00fc\u015fte v\u00fccutta serotonin ve endorfin gibi maddeler sal\u0131nd\u0131\u011f\u0131n\u0131 ifade eden \u00d6nde\u015f, \u201cSerotonin, ruh halini d\u00fczenleyerek kendinizi daha mutlu ve sakin hissetmenize yard\u0131mc\u0131 olurken, endorfinler v\u00fccutta do\u011fal bir a\u011fr\u0131 kesici g\u00f6revi g\u00f6r\u00fcr. Endorfin sal\u0131n\u0131m\u0131 sayesinde egzersiz s\u0131ras\u0131nda ve sonras\u0131nda a\u011fr\u0131 e\u015fi\u011fi y\u00fckselir, bu da fiziksel zorlanmalara kar\u015f\u0131 daha dayan\u0131kl\u0131 olman\u0131z\u0131 sa\u011flar. Ayn\u0131 zamanda bu hormonlar, stres seviyelerini azaltarak genel olarak zihinsel ve fiziksel iyilik halini art\u0131r\u0131r\u201d diye konu\u015ftu.<\/p>\n
Bel, s\u0131rt ve kar\u0131n kaslar\u0131 aktif olarak \u00e7al\u0131\u015f\u0131yor<\/b><\/p>\n
Y\u00fcr\u00fcy\u00fc\u015f yapman\u0131n omurga sa\u011fl\u0131\u011f\u0131 i\u00e7in de faydal\u0131 oldu\u011funu belirten \u00d6nde\u015f, \u201cY\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda v\u00fccudumuzu korse gibi saran, sabit ve dik durmam\u0131z\u0131 sa\u011flayan bel, s\u0131rt ve kar\u0131n kaslar\u0131 aktif olarak \u00e7al\u0131\u015f\u0131r. Bu kaslar\u0131n g\u00fc\u00e7lenmesi, omurgaya binen y\u00fck\u00fc azaltarak bel ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131n \u00f6nlenmesine yard\u0131mc\u0131 olur. \u00d6zellikle alt s\u0131rt b\u00f6lgesindeki kaslar g\u00fc\u00e7lendi\u011finde, omurga daha iyi desteklenir ve post\u00fcr (duru\u015f) d\u00fczelir. Bu kaslar\u0131n aktif olarak \u00e7al\u0131\u015fmas\u0131 omurgaya destek sa\u011flayarak lumbal disk hernisi (bel f\u0131t\u0131\u011f\u0131), servikal disk hernisi (boyun f\u0131t\u0131\u011f\u0131), skolyoz, kifoz gibi duru\u015f bozukluklar\u0131n\u0131n olu\u015fumunu \u00f6nlemek a\u00e7\u0131s\u0131ndan olduk\u00e7a \u00f6nemlidir\u201d dedi.\u00a0<\/p>\n
Sa\u011fl\u0131kl\u0131 ya\u015flanma s\u00fcrecinde de etkisi b\u00fcy\u00fck<\/b><\/p>\n
Y\u00fcr\u00fcy\u00fc\u015f\u00fcn sa\u011fl\u0131kl\u0131 ya\u015f alma s\u00fcrecine de olumlu katk\u0131lar\u0131 oldu\u011funu vurgulayan \u00d6nde\u015f, \u201c\u00d6zellikle ya\u015fland\u0131k\u00e7a omurga esnekli\u011fi azalabilir ve bu da g\u00fcnl\u00fck ya\u015famda belirli zorluklara yol a\u00e7abilecek hareket k\u0131s\u0131tl\u0131l\u0131klar\u0131na yol a\u00e7abilir. Y\u00fcr\u00fcy\u00fc\u015f, omurga \u00e7evresindeki yap\u0131lar\u0131n hareketlili\u011fini koruyarak bu sertle\u015fme ve esneklik kayb\u0131n\u0131 \u00f6nler ve daha sa\u011fl\u0131kl\u0131 bir ya\u015f alma s\u00fcrecini beraberinde getirir\u201d dedi.<\/p>\n
Haftada en az 150-300 dakika orta yo\u011funlukta fiziksel aktivite yap\u0131lmal\u0131<\/b><\/p>\n
D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn (DS\u00d6) 18-65 ya\u015f aras\u0131 yeti\u015fkinlerin sa\u011fl\u0131klar\u0131n\u0131 korumak i\u00e7in haftada en az 150-300 dakika orta yo\u011funlukta aerobik fiziksel aktivite yapmas\u0131n\u0131 \u00f6nerdi\u011fini belirten Sena \u00d6nde\u015f, \u201cOrta \u015fiddette bir y\u00fcr\u00fcy\u00fc\u015f yapt\u0131\u011f\u0131n\u0131z\u0131 anlaman\u0131n en pratik yolu, y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda rahat\u00e7a konu\u015fabiliyor ancak \u015fark\u0131 s\u00f6yleyemeyecek durumda olman\u0131zd\u0131r. Alternatif olarak, haftada 75-150 dakika \u015fiddetli aerobik aktivite de yap\u0131labilir. \u015eiddetli bir egzersiz yaparken bir nefeste yaln\u0131zca birka\u00e7 kelime s\u00f6yleyebilecek durumda olman\u0131z anlam\u0131na gelir. Ek sa\u011fl\u0131k faydalar\u0131 i\u00e7in bu s\u00fcrelerin \u00fczerine \u00e7\u0131k\u0131lmas\u0131 \u00f6nerilmektedir\u200b\u201d diye konu\u015ftu.<\/p>\n
Y\u00fcr\u00fcy\u00fc\u015f yaparken dikkat edilmesi gerekenler<\/b><\/p>\n
Y\u00fcr\u00fcy\u00fc\u015f yaparken dikkat edilmesi gerekenlere de dikkat \u00e7eken \u00d6nde\u015f, \u201cY\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda uygun ayakkab\u0131 se\u00e7imi, y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda dik duru\u015fun korunmas\u0131, kontroll\u00fc nefes al\u0131p verme ve ad\u0131m atma tekni\u011fine \u00f6zen g\u00f6sterilmesi \u00f6nemlidir. Ad\u0131mlar\u0131n\u0131z\u0131 d\u00fczenli ve ritmik atarak enerjinizi verimli kullanmal\u0131s\u0131n\u0131z. Is\u0131nma ve so\u011fuma hareketleri yapmak, kaslar\u0131n esnekli\u011fini art\u0131rarak yaralanma riskini azalt\u0131r. Ayr\u0131ca y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda nefes al\u0131\u015fveri\u015fine dikkat etmek, yeterli s\u0131v\u0131 t\u00fcketmek ve g\u00fcvenli, d\u00fcz bir zemin tercih etmek de sakatlanma riskini azalt\u0131r\u201d tavsiyesinde bulundu.<\/p>\n
G\u00fcnde 10 bin ad\u0131m atmak bir efsane mi yoksa bir gereklilik midir?<\/b><\/p>\n
Her g\u00fcn 10 bin ad\u0131m atman\u0131n genel sa\u011fl\u0131\u011f\u0131 iyile\u015ftirmek i\u00e7in faydal\u0131 oldu\u011funu ancak bunun mutlak bir gereklilik olmad\u0131\u011f\u0131n\u0131 belirten \u00d6\u011fretim G\u00f6revlisi Sena \u00d6nde\u015f, s\u00f6zlerini \u015f\u00f6yle tamamlad\u0131:<\/p>\n
\u00a0\u201cDS\u00d6 haftada en az 150-300 dakika orta yo\u011funlukta aerobik fiziksel aktivite \u00f6nerir. Bu, g\u00fcnl\u00fck yakla\u015f\u0131k ortalama 7 bin \u2013 8 bin ad\u0131ma denk gelir. Dolay\u0131s\u0131yla g\u00fcnde 10 bin ad\u0131m atmak bir efsane de\u011fildir, ancak bu say\u0131 herkes i\u00e7in zorunlu bir hedef de de\u011fildir. Her bireyin fiziksel aktivite ihtiyac\u0131 farkl\u0131d\u0131r. Daha hareketsiz bir ya\u015fam tarz\u0131 s\u00fcren bireyler i\u00e7in ad\u0131m say\u0131s\u0131n\u0131 art\u0131rmak faydal\u0131 olabilirken, zaten aktif bir ya\u015fam s\u00fcrenler i\u00e7in 10 bin ad\u0131m\u0131 a\u015fmak zorunlu olmayabilir. \u00d6nemli olan, fiziksel aktivitenin d\u00fczenli olmas\u0131, bireyin fiziksel kapasitesine uygun bir ad\u0131m hedefi belirlenmesi ve v\u00fccut sa\u011fl\u0131\u011f\u0131n\u0131 destekleyecek \u015fekilde yap\u0131lmas\u0131d\u0131r.\u201d<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
Aerobik bir aktivite olarak fiziksel aktivitenin en kolay ve yayg\u0131n formlar\u0131ndan biri olan y\u00fcr\u00fcy\u00fc\u015f, kardiyovask\u00fcler hastal\u0131klardan diyabete, omurga sa\u011fl\u0131\u011f\u0131n\u0131 korumadan sa\u011fl\u0131kl\u0131 ya\u015flanmaya kadar pek \u00e7ok fayda sa\u011fl\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":5369,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[1070,1222,157,379,1221],"class_list":["post-5368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-bel","tag-fayda","tag-saglik","tag-yas","tag-yuruyus"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/comments?post=5368"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5368\/revisions"}],"predecessor-version":[{"id":5370,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5368\/revisions\/5370"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/5369"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=5368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=5368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=5368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}