{"id":6560,"date":"2024-08-23T00:00:03","date_gmt":"2024-08-23T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6560"},"modified":"2024-08-23T14:54:41","modified_gmt":"2024-08-23T14:54:41","slug":"10-reasons-walking-is-the-best-medicine","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-reasons-walking-is-the-best-medicine\/","title":{"rendered":"DOKTORLARA G\u00d6RE SA\u011eLI\u011eINIZI \u0130YILE\u015eTIRECEK Y\u00dcR\u00dcY\u00dc\u015e\u00dcN EN B\u00dcY\u00dcK 11 FAYDASI"},"content":{"rendered":"\n

Bu bilim destekli tavsiyeye uyarak kan bas\u0131nc\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcr\u00fcn, kilo verin ve daha az stres hissedin.<\/p>\n\n\n\n

Austin, “Y\u00fcr\u00fcmek o kadar basit ki herkes bunu yapabilir”, diyor. “Ayr\u0131ca, sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemekten metabolizman\u0131z\u0131 g\u00fc\u00e7lendirmeye, eklemlerinizi, kaslar\u0131n\u0131z\u0131 ve kemiklerinizi g\u00fc\u00e7lendirmeye kadar muazzam faydalar\u0131 var – stresten kurtulmak ve biraz ‘ben zaman\u0131m’ tad\u0131n\u0131 \u00e7\u0131karmak i\u00e7in \u015fa\u015f\u0131rt\u0131c\u0131 oldu\u011fundan bahsetmiyorum bile.” Her g\u00fcn sadece yar\u0131m saat y\u00fcr\u00fcmeye ba\u015flad\u0131\u011f\u0131n\u0131zda bekleyebilece\u011finiz di\u011fer \u015fey \u015fu: Bu, kulak tomurcuklar\u0131n\u0131zda bir alb\u00fcm dinlemenin gerektirdi\u011finden daha az zaman!\u2014 haftan\u0131n \u00e7o\u011fu g\u00fcn\u00fc.<\/p>\n\n\n\n

1. Y\u00fcr\u00fcmek ruh halinizi iyile\u015ftirecektir.<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Dr. Jampolis, bir kadeh \u015farap veya kare (veya \u00fc\u00e7) bitter \u00e7ikolatan\u0131n zor bir g\u00fcn\u00fcn kenar\u0131n\u0131 k\u00f6reltebilece\u011fini, ancak y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kman\u0131n ayn\u0131 avantaj\u0131 sunan s\u0131f\u0131r kalorili bir strateji oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n\n\n\n

“Ara\u015ft\u0131rmalar, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f\u00fcn sinir sisteminizi o kadar de\u011fi\u015ftirdi\u011fini g\u00f6steriyor ki, \u00f6fke ve d\u00fc\u015fmanl\u0131kta bir azalma ya\u015fayacaks\u0131n\u0131z,” diyor, \u00f6zellikle de ye\u015filliklerde<\/a> y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131karken veya biraz g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na bat\u0131rken. Bu, mevsimsel depresyonun artt\u0131\u011f\u0131 so\u011fuk aylarda \u00f6zellikle yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

Son olarak, y\u00fcr\u00fcy\u00fc\u015flerinizi sosyal hale getirdi\u011finizde -\u00f6rne\u011fin e\u015finizle, kom\u015funuzla veya iyi bir arkada\u015f\u0131n\u0131zla ad\u0131m att\u0131\u011f\u0131n\u0131zda) bu etkile\u015fimin ba\u011fl\u0131 hissetmenize yard\u0131mc\u0131 oldu\u011funu s\u00f6yleyen Dr. Jampolis, bu da kendinizi daha mutlu hissetmenizi sa\u011flayabilir.<\/p>\n\n\n\n

2. Kalori yakman\u0131za ve kilo vermenize yard\u0131mc\u0131 olacakt\u0131r.<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Dr. Jampolis, “Y\u00fcr\u00fcmeye devam ettik\u00e7e, tart\u0131daki say\u0131 \u00e7ok fazla hareket etmese bile, pantolonunuzun orta b\u00f6l\u00fcm\u00fcn\u00fcze daha gev\u015fek oturmaya ba\u015flad\u0131\u011f\u0131n\u0131 fark edebilirsiniz” diyor. “Bunun nedeni, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f\u00fcn v\u00fccudunuzun ins\u00fcline tepkisini iyile\u015ftirmeye yard\u0131mc\u0131 olabilece\u011fi ve bu da g\u00f6bek ya\u011flar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilece\u011fidir.”<\/p>\n\n\n\n

Kalori yan\u0131\u011f\u0131n\u0131 artt\u0131rman i\u00e7in ka\u015f\u0131n\u0131yor musun? Austin, d\u0131\u015far\u0131da y\u00fcr\u00fcrken, h\u0131zl\u0131 y\u00fcr\u00fcy\u00fc\u015f ve daha yava\u015f bir tempo aras\u0131nda ge\u00e7i\u015f yapan tepeler i\u00e7eren bir rota planlay\u0131n ve \u00f6nceki zamanlar\u0131n\u0131z\u0131 yenip yenemeyece\u011finizi g\u00f6rmek i\u00e7in farkl\u0131 g\u00fcnlerde ayn\u0131 rotalarda y\u00fcr\u00fcmek i\u00e7in kendinize meydan okuyorsunuz diyor. “Ve her zaman g\u00fcnde en az 10.000 ad\u0131m atmak i\u00e7in kendinize meydan okuyorsunuz, bu, hedefinize ula\u015fmak i\u00e7in geceleri oturma odan\u0131zda tur atmak anlam\u0131na gelse bile,” diyor.<\/p>\n\n\n\n

New York’taki Crunch spor salonlar\u0131nda ki\u015fisel antren\u00f6r olan Ariel Iasevoli, her g\u00fcn y\u00fcr\u00fcmenin ya\u011f seferber etmenin ve v\u00fccut kompozisyonunu olumlu y\u00f6nde de\u011fi\u015ftirmenin en etkili d\u00fc\u015f\u00fck etkili yollar\u0131ndan biri oldu\u011funu ekliyor. Iasevoli, “G\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015f, ekstra kalori yakarak metabolizmay\u0131 artt\u0131r\u0131r ve \u00f6zellikle ya\u015fland\u0131k\u00e7a \u00f6nemli olan kas kayb\u0131n\u0131 \u00f6nler” diyor. En iyi k\u0131sm\u0131 m\u0131? Bu avantajlar\u0131 g\u00f6rmek i\u00e7in spor salonundaki ko\u015fu band\u0131na t\u0131kman\u0131za gerek yok. “M\u00fc\u015fterilerimden biri, her g\u00fcn i\u015ften eve y\u00fcr\u00fcyerek v\u00fccut ya\u011f\u0131n\u0131 sadece bir ayda % 2 azaltt\u0131, bu da bir milden biraz daha azd\u0131,” diyor.<\/p>\n\n\n\n

“M\u00fc\u015fterilerimden biri, her g\u00fcn i\u015ften eve y\u00fcr\u00fcyerek v\u00fccut ya\u011f\u0131n\u0131 sadece bir ayda% 2 azaltt\u0131, bu da bir milden biraz daha azd\u0131,” diyor ki\u015fisel antren\u00f6r.<\/p>\n\n\n\n

A\u011f\u0131rl\u0131ktan \u00e7\u0131kman\u0131n s\u0131rr\u0131: aral\u0131klar, diyor Michele Staten, bir y\u00fcr\u00fcy\u00fc\u015f ko\u00e7u ve Prevention’s Walk Your Way to Better Health<\/a><\/em>kitab\u0131n\u0131n yazar\u0131 . Stanten, “Aral\u0131kl\u0131 y\u00fcr\u00fcy\u00fc\u015f, resmi y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fcz bittikten uzun s\u00fcre sonra yakt\u0131\u011f\u0131n\u0131z kalori olan yan\u0131ktan sonra ger\u00e7ekten sizi harekete ge\u00e7irdi” diyor. Aral\u0131k eklemek i\u00e7in 3 dakika \u0131s\u0131t\u0131n. Daha sonra 25 dakikan\u0131z\u0131 neredeyse gidebilece\u011finiz kadar h\u0131zl\u0131 1 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015f ile 1 dakikal\u0131k tempolu y\u00fcr\u00fcy\u00fc\u015f aras\u0131nda de\u011fi\u015ferek ge\u00e7irin (1 ila 10 yo\u011funluk \u00f6l\u00e7e\u011finde 6’y\u0131 hedefleyin). 2 dakika serinleyin.<\/p>\n\n\n\n

3. Y\u00fcr\u00fcy\u00fc\u015f kronik hastal\u0131k riskinizi azaltabilir.<\/strong><\/h2>\n\n\n\n

\u0130statistikler etkileyici: Amerikan Diyabet Derne\u011fi, y\u00fcr\u00fcmenin kan \u015fekeri seviyenizi ve diyabet i\u00e7in genel riskinizi d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc s\u00f6yl\u00fcyor. Boulder Colorado \u00dcniversitesi ve Tennessee \u00dcniversitesi’ndeki ara\u015ft\u0131rmac\u0131lar, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f\u00fcn kan bas\u0131nc\u0131n\u0131 11 puana kadar d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc ve inme riskini% 20 ila 40 oran\u0131nda azaltabilece\u011fini buldu. The New England Journal of Medicine<\/em>‘da yay\u0131nlanan y\u00fcr\u00fcy\u00fc\u015f ve sa\u011fl\u0131k \u00fczerine en \u00e7ok at\u0131f yap\u0131lan \u00e7al\u0131\u015fmalardan<\/a> biri, fiziksel aktivite y\u00f6nergelerini kar\u015f\u0131layacak kadar y\u00fcr\u00fcyenlerin, d\u00fczenli y\u00fcr\u00fcmeyenlere k\u0131yasla% 30 daha d\u00fc\u015f\u00fck kardiyovask\u00fcler hastal\u0131k riskine sahip oldu\u011funu buldu.<\/p>\n\n\n\n

Miami’deki Pritikin Longevity Center + Spa’n\u0131n<\/a> fitness direkt\u00f6r\u00fc Scott Danberg, “Y\u00fcr\u00fcmenin fiziksel faydalar\u0131 iyi belgelenmi\u015ftir,” diyor. Stanten, hastal\u0131klar\u0131n \u00f6nlenmesi i\u00e7in daha uzun y\u00fcr\u00fcy\u00fc\u015flerin kilit \u00f6neme sahip oldu\u011funu s\u00f6yl\u00fcyor. Haftada en az bir veya iki kez bir saatlik y\u00fcr\u00fcy\u00fc\u015f ekleyin diyor.<\/p>\n\n\n\n

4. Varis ba\u015flang\u0131c\u0131n\u0131 bile geciktirebilir.<\/strong><\/h2>\n\n\n\n

Ya\u015fland\u0131k\u00e7a \u00e7irkin varis riskiniz artar. Bununla birlikte, y\u00fcr\u00fcmenin bu \u00e7irkin \u00e7izgilerin geli\u015fmesini \u00f6nlemenin kan\u0131tlanm\u0131\u015f bir yolu oldu\u011funu s\u00f6yl\u00fcyor, M.D., New York’taki Damar Tedavi Merkezi’nin<\/a> kurucusu ve y\u00f6neticisi Luis Navarro.<\/p>\n\n\n\n

“Ven\u00f6z sistem, bald\u0131r\u0131m\u0131zda ve aya\u011f\u0131m\u0131zda bulunan kaslar, damarlar ve kapak\u00e7\u0131klardan olu\u015fan ve ‘ikinci kalp’ olarak bilinen bir dola\u015f\u0131m b\u00f6l\u00fcm\u00fc i\u00e7erir”, diye a\u00e7\u0131kl\u0131yor. “Bu sistem kan\u0131 kalbe ve akci\u011ferlere geri itmek i\u00e7in \u00e7al\u0131\u015f\u0131r ve y\u00fcr\u00fcme, bacak kas\u0131n\u0131 g\u00fc\u00e7lendirerek ve koruyarak bu ikincil dola\u015f\u0131m sistemini g\u00fc\u00e7lendirir ve bu da sa\u011fl\u0131kl\u0131 kan ak\u0131\u015f\u0131n\u0131 art\u0131r\u0131r.” Dr. Navarro, zaten varisli damarlardan muzdaripseniz, g\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015f\u00fcn bacaklar\u0131n\u0131zdaki ilgili \u015fi\u015flik ve huzursuzlu\u011fu hafifletmeye yard\u0131mc\u0131 olabilece\u011fini s\u00f6yl\u00fcyor. “Ayr\u0131ca, genetik olarak varis ve\/veya \u00f6r\u00fcmcek damarlar\u0131na sahip olmaya yatk\u0131nsan\u0131z, g\u00fcnl\u00fck y\u00fcr\u00fcy\u00fc\u015f ba\u015flang\u0131c\u0131 geciktirmeye yard\u0131mc\u0131 olabilir.”<\/p>\n\n\n\n

5. Sindiriminiz daha fazla y\u00fcr\u00fcyerek iyile\u015fir.<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

\u015eu anda sindirim sisteminizin g\u00fc\u00e7l\u00fc kalmas\u0131n\u0131 sa\u011flamak i\u00e7in kahveyi \u00f6v\u00fcyorsan\u0131z, bunun yerine sabah y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fcze te\u015fekk\u00fcr etmeye haz\u0131r olun. Bunun nedeni, d\u00fczenli bir y\u00fcr\u00fcy\u00fc\u015f rutininin ba\u011f\u0131rsak hareketlerinizi b\u00fcy\u00fck \u00f6l\u00e7\u00fcde iyile\u015ftirebilmesidir, diyor Amerika Kanser Tedavi Merkezlerinde fizyoterapist olan Tara Alaichamy. “Bir kar\u0131n cerrahisi hastas\u0131n\u0131n yapmas\u0131 gereken ilk \u015feylerden biri y\u00fcr\u00fcmektir, \u00e7\u00fcnk\u00fc \u00e7ekirdek ve kar\u0131n kaslar\u0131n\u0131 kullanarak GI sistemimizdeki hareketi te\u015fvik eder”, diyor.<\/p>\n\n\n\n

6. Ve di\u011fer hedefleriniz daha ula\u015f\u0131labilir g\u00f6r\u00fcnmeye ba\u015flayacakt\u0131r.<\/strong><\/h2>\n\n\n\n

D\u00fczenli bir y\u00fcr\u00fcte\u00e7 oldu\u011funuzda, d\u00fczenli bir rutin olu\u015fturmu\u015f olursunuz ve bir rutininiz oldu\u011funda, aktiviteye devam etme ve <\/em>yeni sa\u011fl\u0131kl\u0131 davran\u0131\u015flar \u00fcstlenme olas\u0131l\u0131\u011f\u0131n\u0131z daha y\u00fcksektir. Ki\u015fisel antren\u00f6r ve g\u00fcnl\u00fck y\u00fcr\u00fcte\u00e7 olan Kim Evans, “D\u00fczenli olarak y\u00fcr\u00fcmenin, akl\u0131n\u0131za koydu\u011fun di\u011fer hedefleri ger\u00e7ekle\u015ftirmenize yard\u0131mc\u0131 olabilece\u011fine kesinlikle inan\u0131yorum” diyor.<\/p>\n\n\n\n

7. Y\u00fcr\u00fcmek daha yarat\u0131c\u0131 hissetmenize yard\u0131mc\u0131 olabilir.<\/strong><\/h2>\n\n\n\n

\u0130ster i\u015fte s\u0131k\u0131\u015fm\u0131\u015f hissedin, ister zor bir soruna \u00e7\u00f6z\u00fcm ar\u0131yor olun, ara\u015ft\u0131rmalar harekete ge\u00e7menin iyi bir fikir oldu\u011funu g\u00f6steriyor: Deneysel Psikoloji, \u00d6\u011frenme, Haf\u0131za ve Bili\u015f Dergisi’nde<\/em> 2014’te yap\u0131lan<\/a> bir ara\u015ft\u0131rmaya g\u00f6re y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kmak yarat\u0131c\u0131l\u0131\u011f\u0131 ate\u015fleyebilir. Dr. Jampolis, “Ara\u015ft\u0131rmac\u0131lar otururken ve y\u00fcr\u00fcrken deneklere yarat\u0131c\u0131 d\u00fc\u015f\u00fcnme testleri uygulad\u0131lar ve y\u00fcr\u00fcy\u00fc\u015f\u00e7\u00fclerin bak\u0131c\u0131lardan daha yarat\u0131c\u0131 d\u00fc\u015f\u00fcnd\u00fcklerini buldular” diyor.<\/p>\n\n\n\n

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

Sevimli bir k\u00f6pek s\u00f6z konusu oldu\u011funda y\u00fcr\u00fcmek daha da e\u011flencelidir!<\/p>\n\n\n\n

8. Ve eklem a\u011fr\u0131lar\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 olabilir.<\/strong><\/h2>\n\n\n\n

D\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczden aksine, kald\u0131r\u0131ma vurma hareket aral\u0131\u011f\u0131n\u0131z\u0131 ve hareket kabiliyetinizi art\u0131rmaya yard\u0131mc\u0131 olabilir, \u00e7\u00fcnk\u00fc y\u00fcr\u00fcmek gergin b\u00f6lgelere kan ak\u0131\u015f\u0131n\u0131 artt\u0131r\u0131r ve eklemlerinizi \u00e7evreleyen kaslar\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur. Asl\u0131nda, ara\u015ft\u0131rmalar g\u00fcnde en az 10 dakika veya her hafta yakla\u015f\u0131k bir saat y\u00fcr\u00fcmenin ya\u015fl\u0131 yeti\u015fkinlerde sakatl\u0131k ve artrit a\u011fr\u0131s\u0131n\u0131 ortadan kurtarabilece\u011fini g\u00f6stermektedir. Amerikan Koruyucu T\u0131p Dergisi’nde Nisan 2019’da yap\u0131lan<\/a> bir \u00e7al\u0131\u015fma, 49 ya\u015f\u0131ndan<\/em> b\u00fcy\u00fck 1.564 yeti\u015fkini alt v\u00fccut eklem a\u011fr\u0131s\u0131 ile takip etti. Kat\u0131l\u0131mc\u0131lardan her hafta bir saat y\u00fcr\u00fcmeleri istendi. Bu hedefe ula\u015famayanlar \u00e7ok yava\u015f y\u00fcr\u00fcd\u00fcklerini ve sabah rutinlerini ger\u00e7ekle\u015ftirirken sorun ya\u015fad\u0131klar\u0131n\u0131, y\u00fcr\u00fcy\u00fc\u015f rutinlerine ba\u011fl\u0131 kalan kat\u0131l\u0131mc\u0131lar\u0131n ise hareket kabiliyetinin daha iyi oldu\u011funu bildirdiler.<\/p>\n\n\n\n

9. Daha fazla y\u00fcr\u00fcmek ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131art\u0131rabilir.<\/strong><\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Bir aya\u011f\u0131n\u0131z\u0131 di\u011ferinin \u00f6n\u00fcne koyman\u0131n hastal\u0131k riskinizi azaltmaya ve uzun \u00f6m\u00fcrl\u00fcl\u00fc\u011f\u00fc te\u015fvik edebilece\u011fi ortaya \u00e7\u0131kt\u0131. Artrit Ara\u015ft\u0131rma ve <\/em>Terapi’den yap\u0131lan ara\u015ft\u0131rmalar,<\/a> y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 y\u00fcr\u00fcy\u00fc\u015f e\u011fitiminin, eklemleri etkileyen enflamatuar bir hastal\u0131k olan romatoid artritli ya\u015fl\u0131 yeti\u015fkinlerde ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu iyile\u015ftirmeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir. Kronik Solunum Yolu Hastal\u0131\u011f\u0131’ndan <\/em>yap\u0131lan yeni bir \u00e7al\u0131\u015fma,<\/a> y\u00fcr\u00fcmenin kronik obstr\u00fcktif akci\u011fer hastal\u0131\u011f\u0131 (KOAH) olan hastalar\u0131n morbidite ve mortalite risklerini azaltmalar\u0131na yard\u0131mc\u0131 olabilece\u011fini de g\u00f6stermektedir. KOAH’l\u0131 hastalar daha uzun s\u00fcre egzersiz yapamad\u0131klar\u0131 ve yo\u011fun hareketler s\u0131ras\u0131nda nefes almak zor olabilecekleri i\u00e7in a\u015f\u0131r\u0131 kilolu veya obez olma e\u011filimindedirler. Ancak y\u00fcr\u00fcy\u00fc\u015f, semptomlar\u0131 iyile\u015ftirmeye ve di\u011fer \u015feylerin yan\u0131 s\u0131ra kardiyovask\u00fcler hastal\u0131k ve metabolik sendrom riskini azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

10. Daha uzun ya\u015faman\u0131za bile yard\u0131mc\u0131 olabilir!<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Mavi B\u00f6lgelerden gelen insanlar\u0131n 100’e kadar nas\u0131l ya\u015fayabildiklerini hi\u00e7 merak ettin mi? Daha uzun ve sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in s\u0131rlar\u0131 y\u00fcr\u00fcmeyi ve d\u0131\u015far\u0131 \u00e7\u0131kmay\u0131 i\u00e7erir. Journal of the American Geriatrics Society’de<\/em> yap\u0131lan bir ara\u015ft\u0131rma,<\/a> evden ayr\u0131lan ve fiziksel olarak aktif olan 70 ila 90 ya\u015flar\u0131 aras\u0131ndaki yeti\u015fkinlerin, terk etmeyenlere g\u00f6re daha uzun ya\u015fad\u0131\u011f\u0131n\u0131 g\u00f6sterdi. Aktif kalmak, \u00f6zellikle ya\u015fland\u0131k\u00e7a \u00f6nemli olan duygusal destek sa\u011flayabilecek sevdiklerinize ve arkada\u015flar\u0131n\u0131za ba\u011fl\u0131 kalman\u0131za da yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

11. Ve son olarak, geceleri daha iyi uyuyacaks\u0131n\u0131z.<\/h2>\n\n\n\n

D\u00fczenli olarak \u00e7al\u0131\u015f\u0131rsan, geceleri daha iyi uyuyaca\u011f\u0131n\u0131z\u0131 bilirsiniz. \u00c7\u00fcnk\u00fc uyku do\u011fal olarak uyku hormonu olan melatonin etkilerini artt\u0131r\u0131r. Sleep’den<\/em> 2019’da yap\u0131lan <\/a>bir \u00e7al\u0131\u015fma, hafif ila orta yo\u011funlukta fiziksel aktivite yapan postmenopozal kad\u0131nlar\u0131n geceleri hareketsiz olanlardan daha iyi uyudu\u011funu buldu. Y\u00fcr\u00fcy\u00fc\u015f ayr\u0131ca uyku bozukluklar\u0131na neden olabilecek a\u011fr\u0131 ve stresi azaltmaya yard\u0131mc\u0131 olur.<\/p>\n","protected":false},"excerpt":{"rendered":"

Bu bilim destekli tavsiyeye uyarak kan bas\u0131nc\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcr\u00fcn, kilo verin ve daha az stres hissedin. Austin, “Y\u00fcr\u00fcmek o kadar basit […]<\/p>\n","protected":false},"author":2,"featured_media":6561,"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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