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Spor Hekimi Uzman Dr. Sava\u015f Kuda\u015f, AA muhabirine yapt\u0131\u011f\u0131 a\u00e7\u0131klamada;<\/strong> y\u00fcksek teknolojinin g\u00fcndelik ya\u015famda yer almas\u0131yla birlikte insan hayat\u0131n\u0131n kolayla\u015ft\u0131\u011f\u0131n\u0131, ayn\u0131 zamanda h\u0131zl\u0131 end\u00fcstriyel hayat tarz\u0131n\u0131n hem yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131 hem de fiziksel aktivite d\u00fczeyini olumsuz etkiledi\u011fini s\u00f6yledi.<\/p>\n Geli\u015fmi\u015f \u00fclkelerde, haz\u0131r g\u0131da tarz\u0131 yeme al\u0131\u015fkanl\u0131klar\u0131na hareketsiz ya\u015fam bi\u00e7iminin eklenmesiyle bir\u00e7ok kronik hastal\u0131\u011f\u0131n g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131n\u0131n artt\u0131\u011f\u0131n\u0131 ifade eden Kuda\u015f, D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fcnce (DS\u00d6)\u00a0kronik hastal\u0131klar<\/strong>dan korunmak i\u00e7in fiziksel aktivitenin \u00f6nemli oldu\u011fu y\u00f6n\u00fcnde a\u00e7\u0131klamalar\u0131n yap\u0131ld\u0131\u011f\u0131n\u0131 belirtti.<\/p>\n Kuda\u015f, bir\u00e7ok \u00fclkede h\u00fck\u00fcmetlerin de sa\u011fl\u0131k politikalar\u0131nda kronik hastal\u0131klardan korunmak i\u00e7in fiziksel aktivitenin art\u0131r\u0131lmas\u0131na y\u00f6nelik tavsiye kararlar\u0131 ald\u0131\u011f\u0131n\u0131 aktard\u0131. Fiziksel aktivite faaliyetleri i\u00e7inde y\u00fcr\u00fcy\u00fc\u015f\u00fcn \u00e7ok \u00f6nemli oldu\u011funu vurgulayan Kuda\u015f, bunun kolay ve ucuz bir egzersiz oldu\u011funa i\u015faret etti. Kuda\u015f, y\u00fcr\u00fcy\u00fc\u015f\u00fcn baz\u0131 egzersiz t\u00fcrlerinin aksine herhangi bir \u00f6zel ekipman veya e\u011fitim gerektirmedi\u011finin alt\u0131n\u0131 \u00e7izdi.<\/p>\n G\u00fcn i\u00e7inde yeterli fiziksel aktivitenin sa\u011fl\u0131k \u00fczerine olumlu etkilerini ortaya koyan \u00e7ok say\u0131da bilimsel ara\u015ft\u0131rma yap\u0131ld\u0131\u011f\u0131n\u0131 anlatan Kuda\u015f, “Her g\u00fcn sadece\u00a030 dakika y\u00fcr\u00fcy\u00fc\u015f<\/strong>, kardiyovask\u00fcler zindeli\u011fi art\u0131r\u0131r, kemikleri g\u00fc\u00e7lendirir, a\u015f\u0131r\u0131 v\u00fccut ya\u011f\u0131n\u0131 azalt\u0131r ve kas g\u00fcc\u00fcn\u00fc ve dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rarak sa\u011fl\u0131\u011f\u0131n korunmas\u0131na yard\u0131mc\u0131 olur.” dedi.<\/p>\n Y\u00fcr\u00fcy\u00fc\u015f\u00fcn, dola\u015f\u0131m ve solunum sistemine olumlu etki etti\u011fini ifade eden Kuda\u015f, “Y\u00fcksek tansiyonu kontrol alt\u0131nda tutar, fel\u00e7 riskini azalt\u0131r, obeziteyi \u00f6nler, kolesterol seviyesini d\u00fc\u015f\u00fcr\u00fcr, diyabet olu\u015fumunu engeller ya da kan \u015feker seviyesini d\u00fczenler, kilo kontrol\u00fc sa\u011flar. Ayr\u0131ca, kas ve eklem a\u011fr\u0131lar\u0131n\u0131 azalt\u0131r. Osteoporozu engelleyerek kemiklerde yap\u0131m-y\u0131k\u0131m dengesini d\u00fczenler. Uyku d\u00fczenini sa\u011flar.” diye konu\u015ftu.<\/p>\n – “Y\u00fcr\u00fcy\u00fc\u015f, d\u00fczenli ve en az 30 dakika olmal\u0131”<\/strong><\/p>\n Spor hekimi Kuda\u015f, ki\u015finin ya\u015f\u0131na, sa\u011fl\u0131k durumuna, fiziksel \u00f6zelli\u011fine g\u00f6re y\u00fcr\u00fcy\u00fc\u015f h\u0131z\u0131 ve mesafesinin ayarlanmas\u0131 gerekti\u011fine dikkati \u00e7ekerek \u015f\u00f6yle devam etti:<\/strong><\/p>\n “Bunun i\u00e7in en \u00f6nemli konu, y\u00fcr\u00fcy\u00fc\u015f\u00fcn d\u00fczenli ve en az 30 dakikadan olu\u015fmas\u0131d\u0131r. Y\u00fcr\u00fcy\u00fc\u015f olabildi\u011fince h\u0131zl\u0131, tempolu olmal\u0131d\u0131r. Tempolu y\u00fcr\u00fcy\u00fc\u015f, hala konu\u015fabilece\u011finiz ancak \u015fark\u0131 s\u00f6yleyemedi\u011finiz tempo anlam\u0131na gelir. Ancak bu tempo ki\u015fide zorlanma, \u00e7arp\u0131nt\u0131 veya nefes darl\u0131\u011f\u0131 gibi semptomlar olu\u015fturuyorsa mutlaka hekime muayene olmas\u0131 gerekmektedir.”<\/p>\n Y\u00fcr\u00fcy\u00fc\u015f s\u00fcresi ve mesafesinin zaman i\u00e7inde a\u015famal\u0131 olarak art\u0131r\u0131laca\u011f\u0131n\u0131 ifade eden Kuda\u015f, \u015fu bilgileri verdi:<\/strong><\/p>\n “Bir seferde 30 dakika y\u00fcr\u00fcy\u00fc\u015f\u00fcn zor gelmesi durumunda, g\u00fcnde \u00fc\u00e7 kez 10’ar dakikal\u0131k d\u00fczenli tur yap\u0131lmal\u0131 ve kademeli olarak daha uzun s\u00fcreli y\u00fcr\u00fcy\u00fc\u015flere ge\u00e7ilmelidir. Ancak ama\u00e7 kilo vermekse her g\u00fcn 30 dakikadan daha uzun bir s\u00fcre fiziksel aktivite yap\u0131lmas\u0131 gereklidir. G\u00fcnl\u00fck ya\u015fam tarz\u0131 plan\u0131na dahil edilen y\u00fcr\u00fcy\u00fc\u015f program\u0131, kilo vermeye yard\u0131mc\u0131 olman\u0131n yan\u0131 s\u0131ra kilo verdikten sonra kilo almaman\u0131n en etkili yollar\u0131ndan biridir. \u00d6te yandan y\u00fcr\u00fcy\u00fc\u015fe ba\u015flamadan \u00f6nce yap\u0131lacak \u0131s\u0131nma ve y\u00fcr\u00fcy\u00fc\u015f sonunda so\u011fuma egzersizleri de olas\u0131 sakatlanma-yaralanma riskini \u00f6nler. Is\u0131nman\u0131n en iyi yolu ilk olarak yava\u015f y\u00fcr\u00fcmektir. Kaslar\u0131n \u0131s\u0131nmas\u0131 i\u00e7in y\u00fcr\u00fcy\u00fc\u015fe yava\u015f ba\u015flamak ve bir s\u00fcre sonra ritmi yakalamak \u00f6nemlidir.”<\/p>\n