{"id":16344,"date":"2024-09-11T00:00:53","date_gmt":"2024-09-11T00:00:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16344"},"modified":"2024-09-11T15:31:28","modified_gmt":"2024-09-11T15:31:28","slug":"how-to-be-more-active-during-your-workday","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-be-more-active-during-your-workday\/","title":{"rendered":"\u0130\u015e G\u00dcN\u00dcN\u00dcZ BOYUNCA NASIL DAHA AKTIF OLABILIRSINIZ?"},"content":{"rendered":"\n

Ofis ortam\u0131nda m\u0131 \u00e7al\u0131\u015f\u0131yorsunuz? \u0130\u015fin g\u00fcn\u00fcn b\u00fcy\u00fck \u00e7o\u011funlu\u011funu oturman\u0131 gerektiriyor mu? Amerika Birle\u015fik Devletleri’ndeki talihsiz e\u011filim, \u00e7o\u011fumuzun ister i\u015fte ister evde olsun, giderek daha fazla oturmas\u0131d\u0131r. Asl\u0131nda, ABD n\u00fcfusunun y\u00fczde 25’i hi\u00e7 aktif de\u011fil (CDC, 2010). \u00c7al\u0131\u015fma ortamlar\u0131ndan eve ve ula\u015f\u0131ma kadar modern ya\u015fam, \u00e7evre tasar\u0131m\u0131nda ve insan davran\u0131\u015flar\u0131nda trajik bir e\u011filim olan daha fazla oturmam\u0131z\u0131 ve daha az hareket etmemizi s\u00fcrekli olarak cezbediyor gibi g\u00f6r\u00fcn\u00fcyor.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Hepimizin benimsedi\u011fi s\u00fcrekli artan hareketsiz ya\u015fam tarz\u0131yla m\u00fccadele etmek i\u00e7in yapabilece\u011fimiz bir \u015fey var m\u0131 (belki de istemeden)? Neyse ki, ister ofis ortam\u0131nda \u00e7al\u0131\u015f\u0131yor olun, ister hareketsiz bir ya\u015fam tarz\u0131n\u0131n kurban\u0131 olun, fiziksel aktiviteyi ve egzersiz al\u0131\u015fkanl\u0131klar\u0131n\u0131 te\u015fvik etmek i\u00e7in bir\u00e7ok se\u00e7enek vard\u0131r.<\/p>\n\n\n\n

\u0130lk olarak, ofisteyken daha fazla hareket etmenin ve daha az oturman\u0131n baz\u0131 pratik yollar\u0131n\u0131 ele alal\u0131m:<\/p>\n\n\n\n

1. <\/strong>Ayakta veya hareketli bir i\u015f istasyonu olu\u015fturun.<\/strong><\/p>\n\n\n\n

\"ayakta<\/figure>\n\n\n\n

\u00d6rnekler: ayarlanabilir ayakta \u00e7al\u0131\u015fma masas\u0131 ilavesi, hareketli ayakta diz\u00fcst\u00fc bilgisayar masas\u0131, ko\u015fu band\u0131 masas\u0131, sabit bisiklet masas\u0131<\/p>\n\n\n\n

\u00dccretsiz se\u00e7enek: Diz\u00fcst\u00fc bilgisayar\u0131n\u0131z\u0131 veya masa\u00fcst\u00fcn\u00fcz\u00fc yerle\u015ftirmek i\u00e7in masan\u0131z\u0131n \u00fczerine bir kutu ve\/veya baz\u0131 kitaplar koyarak ayakta bir masa eklemesi olu\u015fturun (iyi bir duru\u015f i\u00e7in bunlar\u0131 uygun bir y\u00fcksekli\u011fe istiflemeniz gerekir).<\/p>\n\n\n\n

2. <\/strong>Normal ofis sandalyenizi bir diren\u00e7 topu ile de\u011fi\u015ftirin.<\/strong><\/p>\n\n\n\n

\"Diren\u00e7<\/figure>\n\n\n\n

\u00c7e\u015fitli boyutlarda ucuz diren\u00e7 toplar\u0131 mevcuttur. \u0130yi duru\u015fu te\u015fvik etmek i\u00e7in masan\u0131zla ilgili olarak do\u011fru y\u00fckseklikte birini se\u00e7ti\u011finizden emin olun. Bir diren\u00e7 topu \u00fczerinde oturmak \u00e7ekirde\u011finizi me\u015fgul eder ve duru\u015fu iyile\u015ftirmeye yard\u0131mc\u0131 olabilir. G\u00fcn boyunca k\u0131sa s\u00fcreler boyunca topun \u00fczerinde oturarak ba\u015flay\u0131n, geleneksel bir ofis sandalyesinde oturarak ge\u00e7irdi\u011finiz s\u00fcreyi kademeli olarak azalt\u0131n.<\/p>\n\n\n\n

3. <\/strong>Telefon s\u00fcresi = y\u00fcr\u00fcme s\u00fcresi<\/strong><\/p>\n\n\n\n

Telefonunuz her \u00e7ald\u0131\u011f\u0131nda, aya\u011fa kalk\u0131n ve ofis alan\u0131n\u0131zda dola\u015f\u0131n. Bu, ili\u015fkilendirilebilir bir olumlu al\u0131\u015fkanl\u0131k olu\u015fturman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n

4. <\/strong>Toplant\u0131 zaman\u0131 = durma s\u00fcresi (veya y\u00fcr\u00fcy\u00fc\u015f s\u00fcresi)<\/strong> <\/p>\n\n\n\n

Hareket \u00fcretkenli\u011fi art\u0131r\u0131r, bu da i\u015f arkada\u015flar\u0131n\u0131z\u0131 ve s\u00fcperviz\u00f6rlerinizi ayakta veya y\u00fcr\u00fcrken toplant\u0131lar yapmaya ikna etmenize yard\u0131mc\u0131 olabilir. \u00d6neriniz i\u00e7in kimse heyecanl\u0131 de\u011filse, trendi ba\u015flat\u0131n ve toplant\u0131lar s\u0131ras\u0131nda ayakta durun.<\/p>\n\n\n\n

5. <\/strong>30 dakikal\u0131k m\u00fccadele<\/strong><\/p>\n\n\n\n

Her 30 dakikada bir sizi uyarmak i\u00e7in cep telefonunuzda bir alarm ayarlay\u0131n. Alarm \u00e7alar \u00e7almaz, a\u015fa\u011f\u0131dakiler gibi iki dakikal\u0131k bir fiziksel aktivite m\u00fccadelesini tamamlay\u0131n:<\/p>\n\n\n\n

  • Yerinde y\u00fcr\u00fcmek, dizleri g\u00f6bek deli\u011fine do\u011fru daha y\u00fckse\u011fe \u00e7ekmek<\/li>
  • \u0130ki dakika boyunca oturarak tekrar tekrar kalkmak i\u00e7in ofis sandalyenizi kullan\u0131n<\/li><\/ul>\n\n\n\n

    \u0130\u015fte ofis alan\u0131n\u0131zda yap\u0131labilecek baz\u0131 temel egzersizler (yukar\u0131da belirtilen 30 dakikal\u0131k meydan okuma i\u00e7in bile). Mevcut fitness ve yetenek seviyenize ba\u011fl\u0131 olarak, her biri i\u00e7in setlerin ve temsilcilerin say\u0131s\u0131 de\u011fi\u015fecektir.<\/p>\n\n\n\n

    Ofis masas\u0131 \u015f\u0131navlar\u0131.<\/strong> \u015e\u0131navlar\u0131 tamamlamak i\u00e7in masan\u0131z\u0131n bir kenar\u0131n\u0131 kullan\u0131n (baz\u0131lar\u0131 sadece yerde yapmay\u0131 tercih edebilir)<\/p>\n\n\n\n

    \"masa<\/figure>\n\n\n\n

    Ofis sandalyesi triceps dips.<\/strong> Triceps dips ger\u00e7ekle\u015ftirmek i\u00e7in bir sandalye kullan\u0131n.<\/p>\n\n\n\n

    \"triceps<\/figure>\n\n\n\n

    Ofiste y\u00fcr\u00fcyen akci\u011ferler.<\/strong> Y\u00fcr\u00fcyen akci\u011ferleri tamamlamak i\u00e7in t\u00fcm ofis alan\u0131n\u0131 kullan\u0131n (bir u\u00e7tan di\u011ferine).<\/p>\n\n\n\n

    \"y\u00fcr\u00fcyen<\/figure>\n\n\n\n

    Ofis duvar\u0131 oturur.<\/strong> Ofisinizde k\u00fc\u00e7\u00fck bir duvar alan\u0131 kullan\u0131n, ona yaslan\u0131n ve dizleriniz hakk\u0131nda 90 derecelik bir a\u00e7\u0131 olacak \u015fekilde \u00e7\u00f6melin (tutabildi\u011fin kadar tutun)<\/p>\n\n\n\n

    \"Duvar<\/figure>\n\n\n\n

    Ofis ayakta buza\u011f\u0131 zamlar\u0131.<\/strong> Dengeleme ba\u015flang\u0131\u00e7ta zorsa ofis koltu\u011funuza tutunarak ayakta buza\u011f\u0131 y\u00fckseltmeleri ger\u00e7ekle\u015ftirin.<\/p>\n\n\n\n

    \"buza\u011f\u0131<\/figure>\n\n\n\n

    OF\u0130S \u00d6\u011eLE YEME\u011e\u0130 FITNESS<\/strong><\/p>\n\n\n\n

    Daha b\u00fcy\u00fck bir meydan okuma i\u00e7in, \u00e7e\u015fitli egzersizleri tamamlamak veya d\u0131\u015far\u0131da y\u00fcr\u00fcmek i\u00e7in \u00f6\u011fle yeme\u011fi saatinizin 20 ila 30 dakikas\u0131n\u0131 ay\u0131r\u0131n. 30 dakikal\u0131k m\u00fccadele sizin i\u00e7in bir se\u00e7enek de\u011filse, bu \u00f6\u011fle aras\u0131 fitness seans\u0131nda yukar\u0131da listelenen egzersizleri tamamlayabilirsiniz. Daha g\u00fc\u00e7l\u00fc egzersiz yapmak i\u00e7in, yukar\u0131 ve a\u015fa\u011f\u0131 zorluklar\u0131 tamamlamak i\u00e7in kullanabilece\u011finiz bir merdiven bulun.<\/p>\n\n\n\n

    Daha fazla \u00e7e\u015fitlilik, keyif ve daha fazla zorluk i\u00e7in kendi ofis mini fitness merkezinizi olu\u015fturmay\u0131 d\u00fc\u015f\u00fcn\u00fcn. \u00c7ok pahal\u0131 olmayan temel fitness ekipmanlar\u0131 \u015funlar\u0131 i\u00e7erebilir:<\/p>\n\n\n\n

    -Damb\u0131llar
    -Atlama
    halat\u0131
    -BOSU topu -\u0130la\u00e7 topu
    -Diren\u00e7 topu
    -Diren\u00e7 bantlar\u0131<\/p>\n\n\n\n

    Hareketsiz \u00e7evresel tasar\u0131m\u0131n ve artan oturma davran\u0131\u015f\u0131 kal\u0131plar\u0131n\u0131n kurban\u0131 olmay\u0131n ve bug\u00fcn daha fazla hareket etmeye ba\u015flay\u0131n. Yenilik\u00e7i ofis fitness fikirleri ya\u015fam kalitenizi, i\u015f \u00fcretkenli\u011finizi ve refah duygunuzu art\u0131rabilir ve hastal\u0131k riskinizi azaltabilir. Ofis alan\u0131n\u0131z\u0131 bir hareket alan\u0131 haline getirerek sadece kendi hayat\u0131n\u0131z\u0131 de\u011fil, i\u015f arkada\u015flar\u0131n\u0131z\u0131n ve patronlar\u0131n\u0131z\u0131n hayatlar\u0131n\u0131 da olumlu y\u00f6nde etkiler.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ofis ortam\u0131nda m\u0131 \u00e7al\u0131\u015f\u0131yorsunuz? \u0130\u015fin g\u00fcn\u00fcn b\u00fcy\u00fck \u00e7o\u011funlu\u011funu oturman\u0131 gerektiriyor mu? Amerika Birle\u015fik Devletleri’ndeki talihsiz e\u011filim, \u00e7o\u011fumuzun ister i\u015fte ister […]<\/p>\n","protected":false},"author":2,"featured_media":16346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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