{"id":8399,"date":"2024-11-20T08:00:08","date_gmt":"2024-11-20T05:00:08","guid":{"rendered":"https:\/\/ekbilgi.net\/gunluk-yuruyusler-on-yildan-fazla-yasamaniza-yardimci-olabilir\/"},"modified":"2024-11-20T08:00:08","modified_gmt":"2024-11-20T05:00:08","slug":"gunluk-yuruyusler-on-yildan-fazla-yasamaniza-yardimci-olabilir","status":"publish","type":"post","link":"https:\/\/ekbilgi.net\/gunluk-yuruyusler-on-yildan-fazla-yasamaniza-yardimci-olabilir\/","title":{"rendered":"G\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015fler on y\u0131ldan fazla ya\u015faman\u0131za yard\u0131mc\u0131 olabilir"},"content":{"rendered":"<div class=\"css-12va8w7\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<div><\/div>\n<p><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<div>\n<div>\n<figure class=\"css-z8zrn2\"><span class=\"css-rwmw5v\"><span class=\"css-tx1uqz\"><picture class=\"css-16pk1is\"><source srcset=\"https:\/\/ekbilgi.net\/wp-content\/uploads\/2024\/11\/Gunluk-yuruyusler-on-yildan-fazla-yasamaniza-yardimci-olabilir.jpg 750w\" media=\"(min-width: 1190px)\"><\/source><source srcset=\"https:\/\/ekbilgi.net\/wp-content\/uploads\/2024\/11\/Gunluk-yuruyusler-on-yildan-fazla-yasamaniza-yardimci-olabilir.jpg 750w\" media=\"(min-width: 990px)\"><\/source><source srcset=\"https:\/\/ekbilgi.net\/wp-content\/uploads\/2024\/11\/Gunluk-yuruyusler-on-yildan-fazla-yasamaniza-yardimci-olabilir.jpg 879w\" media=\"(min-width: 768px)\"><\/source><\/picture><\/span><hl-share-overlay class=\"css-18moxll\"><span class=\"css-8yl26h\">Pinterest&#8217;te Payla\u015f<\/span><\/hl-share-overlay><\/span><figcaption class=\"css-1dutyn6\">Yeni ara\u015ft\u0131rmalar, g\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015flerin ya\u015fam beklentinizi 11 y\u0131la kadar uzatabilece\u011fini g\u00f6steriyor. Bitmi\u015f \/ Getty Images<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<div>\n<ul>\n<li><strong>Yeni bir \u00e7al\u0131\u015fma, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f\u00fcn daha uzun ya\u015faman\u0131za yard\u0131mc\u0131 olabilece\u011fini s\u00f6yl\u00fcyor.<\/strong><\/li>\n<li><strong>En aktif olanlar g\u00fcnde 160 dakikaya denk gelen bir s\u00fcre y\u00fcr\u00fcd\u00fcler.<\/strong><\/li>\n<li><strong>\u00c7ok aktif olmayan ki\u015filer daha fazla y\u00fcr\u00fcyerek 11 y\u0131la kadar \u00f6m\u00fcr kazanabilirler.<\/strong><\/li>\n<li><strong>Y\u00fcr\u00fcy\u00fc\u015f, kardiyometabolik sa\u011fl\u0131\u011f\u0131 iyile\u015ftirerek ya\u015fam s\u00fcresini uzat\u0131r.<\/strong><\/li>\n<li><strong>Yava\u015f\u00e7a ba\u015flamak ve y\u00fcr\u00fcme hedefinize haz\u0131rlanmak \u00f6nemlidir.<\/strong><\/li>\n<\/ul>\n<\/div>\n<div>\n<div data-preamp=\"serena-chatbot\"><\/div>\n<\/div>\n<div>\n<p>14 Kas\u0131m 2024&#8217;te internette yay\u0131nlanan bir ara\u015ft\u0131rmaya g\u00f6re <em>\u0130ngiliz Spor Hekimli\u011fi Dergisi<\/em>Daha az fiziksel aktivite erken \u00f6l\u00fcmle ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n<\/div>\n<div>\n<p>Ancak ara\u015ft\u0131rmac\u0131lar, g\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015fler gibi artan fiziksel aktivitenin insanlar\u0131n ya\u015fam beklentisini uzatabilece\u011fini buldu.<\/p>\n<\/div>\n<div>\n<p>\u0130nsanlar Amerikal\u0131lar\u0131n \u00fcst \u00e7eyre\u011fi kadar aktif olsayd\u0131 yakla\u015f\u0131k be\u015f y\u0131l daha uzun ya\u015fayabilirlerdi.<\/p>\n<\/div>\n<div>\n<p>\u00dcstelik en az aktif insanlar aras\u0131nda yer alan ki\u015filerin aktivitelerini bu d\u00fczeye \u00e7\u0131karmalar\u0131 durumunda ya\u015famlar\u0131 11 y\u0131l daha uzayabilir.<\/p>\n<\/div>\n<div>\n<p>Yazarlar ayr\u0131ca yaya dostu mahalleler ve bisiklete binme ve y\u00fcr\u00fcme gibi aktiviteleri te\u015fvik eden ye\u015fil alanlar gibi altyap\u0131 de\u011fi\u015fikliklerinin genel n\u00fcfusta daha uzun ya\u015fam beklentisine yol a\u00e7abilece\u011fini \u00f6ne s\u00fcrd\u00fcler.<\/p>\n<\/div>\n<div class=\"css-20w1gi\">\n<aside class=\"css-0 css-0\" data-testid=\"sticky-inline-ad\" data-sticky=\"false\">\n<div>\n<div data-empty=\"true\" class=\"css-1sq15os\">\n<div class=\"css-1hjaa0k\"><span class=\"css-zya54r\"><\/span><\/div>\n<div id=\"inline2__slot\" data-adbridg-ad-class=\"inline2__slot\" data-ad=\"true\" class=\"css-1t05dkn\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div class=\"css-1avyp1d\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<h2>\n<div>Daha fazla fiziksel aktivite daha uzun bir \u00f6mre yol a\u00e7ar<\/div>\n<\/h2>\n<p><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<div>\n<p>Ara\u015ft\u0131rmalar\u0131n\u0131 y\u00fcr\u00fctmek i\u00e7in ara\u015ft\u0131rmac\u0131lar, 2003-2006 Ulusal Sa\u011fl\u0131k ve Beslenme \u0130nceleme Ara\u015ft\u0131rmas\u0131 (NHANES) i\u00e7in aktivite izleyicileri arac\u0131l\u0131\u011f\u0131yla 40 ya\u015f\u0131n \u00fczerindeki ki\u015filerden toplanan verileri toplad\u0131.<\/p>\n<\/div>\n<div>\n<p>Ayr\u0131ca 2019 ABD N\u00fcfus Say\u0131m\u0131 verilerinin yan\u0131 s\u0131ra Ulusal Sa\u011fl\u0131k \u0130statistikleri Merkezi taraf\u0131ndan toplanan 2017 \u00f6l\u00fcm verilerini de kulland\u0131lar.<\/p>\n<\/div>\n<div>\n<p>Ekip daha sonra farkl\u0131 fiziksel aktivite d\u00fczeylerinin insanlar\u0131n ya\u015fam beklentisini nas\u0131l etkileyebilece\u011fini tahmin etmek i\u00e7in matematiksel bir model olu\u015fturdu.<\/p>\n<\/div>\n<div>\n<p>En aktif insanlar\u0131n %25&#8217;inin g\u00fcnde 160 dakika 5 km\/saat h\u0131zla y\u00fcr\u00fcmeye e\u015fde\u011fer bir aktivite d\u00fczeyine sahip oldu\u011funu buldular.<\/p>\n<\/div>\n<div>\n<p>Buna dayanarak, t\u00fcm insanlar\u0131n aktivitelerini bu seviyeye \u00e7\u0131karmas\u0131 halinde ya\u015fam beklentisini 78,6 y\u0131ldan 84 y\u0131la \u00e7\u0131karabileceklerini tahmin ettiler; bu da be\u015f y\u0131ldan fazla bir art\u0131\u015f demekti.<\/p>\n<\/div>\n<div>\n<p>Bununla birlikte, faaliyetin en d\u00fc\u015f\u00fck %25&#8217;lik diliminde olmak, ya\u015fam beklentisinde yakla\u015f\u0131k 6 y\u0131ll\u0131k bir azalma ile ili\u015fkilendirildi.<\/p>\n<\/div>\n<div>\n<p>Bununla birlikte, bu daha az aktif insanlar her g\u00fcn fazladan 111 dakika daha y\u00fcr\u00fcrlerse, potansiyel olarak daha b\u00fcy\u00fck faydalar elde edebilir ve yakla\u015f\u0131k 11 y\u0131l daha uzun ya\u015fayabilirler. <\/p>\n<\/div>\n<p><span class=\"css-zya54r\"><\/span><\/div>\n<div class=\"css-1avyp1d\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<h2>\n<div>Y\u00fcr\u00fcmek ya\u015fam beklentisini nas\u0131l uzatabilir?<\/div>\n<\/h2>\n<p><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<div>\n<p>Ara\u015ft\u0131rmaya dahil olmayan, Restore Care&#8217;de koruyucu sa\u011fl\u0131k ve ya\u015fam tarz\u0131 t\u0131bb\u0131 konusunda uzman doktor John Lowe, MD, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f\u00fcn daha uzun bir ya\u015fama katk\u0131da bulunan bir\u00e7ok olumlu etkisi oldu\u011funu a\u00e7\u0131klad\u0131.<\/p>\n<\/div>\n<div>\n<p>Dinlenme kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcrmenize, kolesterol seviyenizi kontrol etmenize ve kalp krizi veya fel\u00e7 riskinizi azaltman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n<\/div>\n<div>\n<p>&#8220;Y\u00fcr\u00fcmek&#8230; glikoz metabolizmas\u0131 i\u00e7in faydal\u0131 olabilir&#8221; diye ekledi, &#8220;\u00e7\u00fcnk\u00fc [it is] Daha iyi kan \u015fekeri kontrol\u00fcne olanak tan\u0131yan ve tip 2 diyabet riskini azaltan ins\u00fclin etkisini artt\u0131rd\u0131\u011f\u0131 bilinmektedir. Yemekten sonra yap\u0131lan y\u00fcr\u00fcy\u00fc\u015f \u00f6zellikle kan \u015fekeri kontrol\u00fc a\u00e7\u0131s\u0131ndan etkilidir.\u201d<\/p>\n<\/div>\n<div>\n<p>Lowe&#8217;a g\u00f6re d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f ayn\u0131 zamanda v\u00fccudu sistemik inflamasyondan da koruyabilir. Epidemiyolojik \u00e7al\u0131\u015fmalarda sistemik inflamasyon bir\u00e7ok kronik hastal\u0131kla ili\u015fkilendirilmi\u015ftir.<\/p>\n<\/div>\n<div>\n<p>&#8220;D\u00fczenli bir y\u00fcr\u00fcy\u00fc\u015f rutininin s\u00fcrd\u00fcr\u00fclmesi, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin duyarl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rmaya ve h\u00fccresel sa\u011fl\u0131\u011f\u0131 korumaya yard\u0131mc\u0131 olan C-reaktif protein (CRP) dahil olmak \u00fczere inflamatuar belirte\u00e7lerin a\u015fa\u011f\u0131 reg\u00fcle edilmesine yard\u0131mc\u0131 olur&#8221; diye bitirdi.<\/p>\n<\/div>\n<div class=\"css-20w1gi\">\n<aside class=\"css-0 css-0\" data-testid=\"sticky-inline-ad\" data-sticky=\"false\">\n<div>\n<div data-empty=\"true\" class=\"css-1sq15os\">\n<div class=\"css-1hjaa0k\"><span class=\"css-zya54r\"><\/span><\/div>\n<div id=\"inline7__slot\" data-adbridg-ad-class=\"inline7__slot\" data-ad=\"true\" class=\"css-1t05dkn\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div class=\"css-1avyp1d\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<h2>\n<div>Her g\u00fcn daha fazla ad\u0131m atmaya nas\u0131l ba\u015flan\u0131r?<\/div>\n<\/h2>\n<p><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<div>\n<p>Dr. Atlas A\u011fr\u0131 Uzmanlar\u0131&#8217;nda a\u011fr\u0131 terapisti olan ve ara\u015ft\u0131rman\u0131n bir par\u00e7as\u0131 olmayan Sean Ormond, y\u00fcr\u00fcmenin sizin i\u00e7in bir fark yaratmas\u0131 i\u00e7in fazla \u00e7aba gerektirmedi\u011fini s\u00f6yledi.<\/p>\n<\/div>\n<div>\n<p>&#8220;G\u00fcnl\u00fck ya\u015fam\u0131n\u0131za uyacak k\u00fc\u00e7\u00fck, ba\u015far\u0131labilir de\u011fi\u015fikliklerle ba\u015flay\u0131n&#8221; dedi. \u201c\u00d6rne\u011fin en yak\u0131n park yerini bulmaya \u00e7al\u0131\u015fmak yerine daha uza\u011fa park edin ve y\u00fcr\u00fcy\u00fc\u015f\u00fcn tad\u0131n\u0131 \u00e7\u0131kar\u0131n. M\u00fcmk\u00fcnse asans\u00f6r\u00fc merdivenlerle de\u011fi\u015ftirin. \u0130\u015f g\u00fcn\u00fcn\u00fcz boyunca be\u015f veya 10 dakikal\u0131k bir y\u00fcr\u00fcy\u00fc\u015f molas\u0131 verin; belki evinizde, ofisinizde ve hatta bah\u00e7enizde h\u0131zl\u0131 bir y\u00fcr\u00fcy\u00fc\u015f yap\u0131n.<\/p>\n<\/div>\n<div>\n<p>Ormond, yemeklerden sonra hafif bir y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydal\u0131 olabilece\u011fini, \u00e7\u00fcnk\u00fc bunun yiyeceklerin sindirilmesine yard\u0131mc\u0131 oldu\u011funu ve egzersiz hissi vermedi\u011fini ekledi.<\/p>\n<\/div>\n<div>\n<p>&#8220;\u00c7ocu\u011funuz ya da evcil hayvan\u0131n\u0131z varsa, y\u00fcr\u00fcmeyi bir aile meselesi haline getirin&#8221; diye \u00f6nerdi. \u201c[I]Aktif kal\u0131rken sosyalle\u015fmenin harika bir yolu.&#8221;<\/p>\n<\/div>\n<div>\n<p>Daha yap\u0131land\u0131r\u0131lm\u0131\u015f bir yakla\u015f\u0131m benimsemek istiyorsan\u0131z Ormond, ad\u0131m sayma uygulamalar\u0131n\u0131n ve fitness takip\u00e7ilerinin y\u00fcr\u00fcmeyi daha e\u011flenceli hale getirebilece\u011fini s\u00f6yl\u00fcyor. &#8220;G\u00fcnde 500 ekstra ad\u0131m gibi k\u00fc\u00e7\u00fck, ger\u00e7ek\u00e7i hedefler belirleyin ve oradan yola \u00e7\u0131k\u0131n&#8221; dedi.<\/p>\n<\/div>\n<div>\n<p>Ayr\u0131ca, \u00e7al\u0131\u015fmada bahsedilen 160 dakikal\u0131k aktivite g\u00f6z korkutucu bir hedef gibi g\u00f6r\u00fcn\u00fcyorsa, insanlar\u0131n cesaretinin k\u0131r\u0131lmamas\u0131 gerekti\u011fini de s\u00f6yledi.<\/p>\n<\/div>\n<div>\n<p>Ormond, &#8220;Att\u0131\u011f\u0131n\u0131z her ad\u0131m, daha iyi bir sa\u011fl\u0131\u011fa do\u011fru at\u0131lm\u0131\u015f bir ad\u0131md\u0131r&#8221; dedi. &#8220;En \u00f6nemli \u015fey tutarl\u0131l\u0131kt\u0131r.&#8221;<\/p>\n<\/div>\n<div>\n<p>\u201c\u00d6yleyse ayakkab\u0131lar\u0131n\u0131z\u0131 ba\u011flay\u0131n ve y\u00fcr\u00fcy\u00fc\u015f\u00fcn sizi fiziksel, zihinsel ve duygusal olarak nereye g\u00f6t\u00fcrebilece\u011fini g\u00f6r\u00fcn. Gelecek y\u0131llarda bedeninize ve zihninize bak\u0131m yapman\u0131n en kolay yollar\u0131ndan biri\u201d dedi.<\/p>\n<\/div>\n<p><span class=\"css-zya54r\"><\/span><\/div>\n<div class=\"css-1avyp1d\"><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<h2>\n<div>G\u00f6t\u00fcrmek<\/div>\n<\/h2>\n<p><span style=\"font-size:0;line-height:0\"><\/span><\/p>\n<div>\n<p>Yeni bir \u00e7al\u0131\u015fma, daha fazla fiziksel aktivitenin daha uzun ya\u015famakla ba\u011flant\u0131l\u0131 oldu\u011funu buldu.<\/p>\n<\/div>\n<div>\n<p>G\u00fcnde 160 dakika y\u00fcr\u00fcmeyi hedeflemek, insanlar\u0131n ya\u015fam beklentisini yakla\u015f\u0131k be\u015f y\u0131l uzatabilir.<\/p>\n<\/div>\n<div>\n<p>Ayr\u0131ca en az aktif olanlar\u0131n ya\u015fam beklentisi 11 y\u0131la kadar artabilir.<\/p>\n<\/div>\n<div>\n<p>Y\u00fcr\u00fcy\u00fc\u015f, kardiyometabolik sa\u011fl\u0131\u011f\u0131n\u0131z \u00fczerinde olumlu bir etkiye sahip oldu\u011fundan daha uzun ya\u015faman\u0131za yard\u0131mc\u0131 olur.<\/p>\n<\/div>\n<div>\n<p>Y\u00fcr\u00fcmeye ba\u015flamak i\u00e7in k\u00fc\u00e7\u00fck, ger\u00e7ek\u00e7i de\u011fi\u015fiklikler yap\u0131n, i\u015fleri e\u011flenceli tutun ve yava\u015f yava\u015f geli\u015fin.<\/p>\n<\/div>\n<\/div>\n<p>Daha \u00e7ok <a href=\"https:\/\/ekbilgi.net\/saglik\/\">sa\u011fl\u0131k<\/a> yaz\u0131s\u0131 okumak i\u00e7in kategorimize g\u00f6z atabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pinterest&#8217;te Payla\u015fYeni ara\u015ft\u0131rmalar, g\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015flerin ya\u015fam beklentinizi 11 y\u0131la kadar uzatabilece\u011fini g\u00f6steriyor. Bitmi\u015f \/ Getty Images Yeni bir \u00e7al\u0131\u015fma, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f\u00fcn daha uzun ya\u015faman\u0131za yard\u0131mc\u0131 olabilece\u011fini s\u00f6yl\u00fcyor. En aktif olanlar g\u00fcnde 160 dakikaya denk gelen&#8230;<\/p>\n","protected":false},"author":2,"featured_media":8400,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[135],"tags":[4198],"_links":{"self":[{"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/posts\/8399"}],"collection":[{"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/comments?post=8399"}],"version-history":[{"count":0,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/posts\/8399\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/media\/8400"}],"wp:attachment":[{"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/media?parent=8399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/categories?post=8399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ekbilgi.net\/wp-json\/wp\/v2\/tags?post=8399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}