{"id":6598,"date":"2024-08-17T00:00:10","date_gmt":"2024-08-17T00:00:10","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6598"},"modified":"2024-08-17T17:31:20","modified_gmt":"2024-08-17T17:31:20","slug":"6-moves-to-stay-healthy-when-youre-sitting-all-day","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/6-moves-to-stay-healthy-when-youre-sitting-all-day\/","title":{"rendered":"T\u00dcM G\u00dcN OTURURKEN SA\u011eLIKLI KALMAK I\u00c7IN 6 HAMLE"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img.etimg.com\/thumb\/msid-65302119,width-650,imgsize-189060,,resizemode-4,quality-100\/shoulderpain.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bir\u00e7o\u011fumuzun toplant\u0131larda oturmak, bilgisayar \u00fczerinde \u00e7al\u0131\u015fmak ve araba kullanmak gibi uzun s\u00fcreli hareketsiz aktivite gerektiren i\u015fleri vard\u0131r. \u00d6zellikle COVID-19 salg\u0131n\u0131 s\u0131ras\u0131nda, g\u00fcnl\u00fck aktivitelerimizin \u00e7o\u011funun (yemek yeme, TV izleme, video oyunlar\u0131 oynama) bizi oturttu\u011fu ve genellikle v\u00fccudu ayn\u0131 oturma pozisyonuna yerle\u015ftiren fetal pozisyonda uyudu\u011fumuzu g\u00f6r\u00fcyoruz. Oturman\u0131n sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in riskler a\u00e7\u0131s\u0131ndan yeni sigara oldu\u011funu duymu\u015f olabilirsiniz. Bu bir esneme de\u011fil. Son 10 y\u0131lda yap\u0131lan birden fazla \u00e7al\u0131\u015fmada ara\u015ft\u0131rmac\u0131lar, uzun s\u00fcreli oturma ve hareketsiz davran\u0131\u015f\u0131n erken mortalite, kardiyovask\u00fcler hastal\u0131k, diyabet ve kanser, metabolik sendrom, obezite ve s\u0131rt ve boyun a\u011fr\u0131s\u0131 gibi kronik hastal\u0131k riskinin artmas\u0131yla ili\u015fkili oldu\u011funu bulmu\u015flard\u0131r. Tersine, uzun s\u00fcreli oturmaya ara vermenin bel \u00e7evresi, VK\u0130, trigliserit d\u00fczeyleri ve kan \u015fekeri seviyeleri ile ilgili riskin daha d\u00fc\u015f\u00fck oldu\u011fu g\u00f6sterilmi\u015ftir. \u00c7al\u0131\u015fmalar ayr\u0131ca, rahat bir duru\u015fta otururken, \u00e7ekirde\u011finizin ve kal\u00e7alar\u0131n\u0131z\u0131n kaslar\u0131n\u0131n aktif olmad\u0131\u011f\u0131n\u0131 &#8211; g\u00fc\u00e7 ve kas tonunun azalmas\u0131na yol a\u00e7an &#8211; ve kal\u00e7a fleks\u00f6rlerinizin k\u0131sald\u0131\u011f\u0131n\u0131, hareket kabiliyetinin azalmas\u0131na ve uykuda popo sendromuna daha fazla katk\u0131da bulundu\u011funu g\u00f6stermi\u015ftir (kal\u00e7a fleks\u00f6r\u00fcndeki s\u0131k\u0131l\u0131k ve \u00e7ok fazla oturmaktan kaynaklanan kas g\u00fcc\u00fcn\u00fcn azalmas\u0131ndan en iyi \u015fekilde \u00e7al\u0131\u015fmad\u0131\u011f\u0131 bir durum.) Bu, oturmayan aktiviteler yapmay\u0131 daha zor hale getirir ve sizi a\u011fr\u0131lar, a\u011fr\u0131lar ve olas\u0131 yaralanmalar i\u00e7in ayarlayabilir. Bu y\u00fczden genel kan\u0131 uzun s\u00fcre oturmaktan ka\u00e7\u0131nmam\u0131z gerekti\u011fi y\u00f6n\u00fcnde. Neyse ki, bunun i\u00e7in basit bir d\u00fczeltme var. \u0130lk ad\u0131m, oturman\u0131z\u0131 bozmak i\u00e7in bilin\u00e7li bir \u00e7aba g\u00f6stermeniz gerekti\u011fini anlamakt\u0131r. Oradan, bu kolay ipu\u00e7lar\u0131n\u0131 takip edin.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodyworksphysio.ca\/wp-content\/uploads\/2020\/01\/neck-pain-treatment-resized.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>S\u0131k s\u0131k aya\u011fa kalk\u0131n ve aya\u011fa kalk\u0131n veya dola\u015f\u0131n ya da ayakta bir masa bulun veya bilgisayar\u0131n\u0131z\u0131 y\u00fckseltmenin bir yolunu bulun, b\u00f6ylece ayakta durabilir ve \u00e7al\u0131\u015fabilirsiniz.<\/li><li>G\u00fcn boyunca periyodik olarak birka\u00e7 egzersiz yap\u0131n (a\u015fa\u011f\u0131ya bak\u0131n).<\/li><li>Kalk\u0131p hareket edemedi\u011finiz zamanlarda, sadece birka\u00e7 tekrar i\u00e7in \u00e7ekirdek, kal\u00e7a ve bacaklar\u0131n kaslar\u0131n\u0131 s\u0131kmak bile bu kaslar\u0131 aktive edecek ve kan\u0131n dola\u015f\u0131m\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/li><li>Buna ek olarak, g\u00fcn boyunca bol su i\u00e7erek susuz kalmamak, odaklanma yetene\u011finize yard\u0131mc\u0131 olabilece\u011fi gibi genel refah\u0131n\u0131z\u0131 da art\u0131rabilir. Bir ba\u015fka yararl\u0131 ipucu, sa\u011fl\u0131kl\u0131 yemekler ve at\u0131\u015ft\u0131rmal\u0131klar yedi\u011finizi emin olmakt\u0131r. Do\u011fru beslenme sadece y\u00f6netim kurulu odas\u0131nda veya sahada performans\u0131n\u0131za yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda yukar\u0131da belirtilen sa\u011fl\u0131k risklerinden baz\u0131lar\u0131n\u0131 geli\u015ftirme riskinizi azaltmaya da yard\u0131mc\u0131 olur.<\/li><\/ul>\n\n\n\n<p>\u0130\u015fte eklemlerinizi ve kaslar\u0131n\u0131z\u0131 aktif tutmak i\u00e7in oturmaya ara verirken yapabilece\u011finiz birka\u00e7 hareket.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Yukar\u0131 bas\u0131n<\/h2>\n\n\n\n<p>Midenizin \u00fczerine uzan\u0131n ve v\u00fccudunuzun geri kalan\u0131n\u0131 rahat ve yerde tutarak kollar\u0131n\u0131z\u0131 bast\u0131r\u0131n. Bu, belinizin uzun s\u00fcreli esnemi\u015f konumunu oturmaktan dengelemeye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wexnermedical.osu.edu\/-\/media\/images\/wexnermedical\/blog\/2020-stories\/05\/do-these-6-moves-to-stay-healthy\/img_2958.jpg?la=en&amp;mw=1992&amp;hash=1746727CFFE2B83F8C0F17F8C93E039C282552CF\" alt=\"IMG_2958\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u00f6pr\u00fc<\/strong><\/h2>\n\n\n\n<p>\u00c7ekirdek kaslar\u0131 ve kal\u00e7alar\u0131 aktive etmenin harika bir yolu. Ayaklar\u0131n\u0131z ve \u00fcst s\u0131rt\u0131n\u0131z d\u00fcz bir \u015fekilde yere uzan\u0131n ve poponuzu tavana do\u011fru kald\u0131r\u0131n. Bu ayn\u0131 zamanda omurgan\u0131n uzun s\u00fcreli b\u00fck\u00fclmesini oturmaktan dengelemeye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wexnermedical.osu.edu\/-\/media\/images\/wexnermedical\/blog\/2020-stories\/05\/do-these-6-moves-to-stay-healthy\/img_2959.jpg?la=en&amp;mw=1992&amp;hash=CDBFB7F8E5DA0F5BF9E089F5BA4A5A28032916FE\" alt=\"IMG_2959\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tahta<\/h2>\n\n\n\n<p>Genel \u00e7ekirdek g\u00fc\u00e7lendirme i\u00e7in m\u00fckemmel. Koltuk ve bas\u0131lar\u0131n\u0131z\u0131 yukar\u0131 iterek v\u00fccudunuzu y\u00fckseltin. Bunu duvara veya masaya da yapabilirsiniz.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wexnermedical.osu.edu\/-\/media\/images\/wexnermedical\/blog\/2020-stories\/05\/do-these-6-moves-to-stay-healthy\/img_2960.jpg?la=en&amp;mw=1992&amp;hash=EA207F5164D596C1DDC7DC56CD8A9F3AA920EAF6\" alt=\"IMG_2960\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Torasik rotasyon<\/h2>\n\n\n\n<p>Bilgisayar ba\u015f\u0131nda otururken ve \u00e7al\u0131\u015f\u0131rken v\u00fccudumuzun s\u0131kl\u0131kla ald\u0131\u011f\u0131 \u00e7\u00f6km\u00fc\u015f ileri pozisyonu dengelemek i\u00e7in \u00fcst s\u0131rt\u0131n\u0131z\u0131 ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc gev\u015fetmeye yard\u0131mc\u0131 olur. Ellerinize ve dizlerinize binin ve bir elinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131na yerle\u015ftirin, v\u00fccudunuzu d\u00f6nd\u00fcr\u00fcn ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc y\u00fckseltilmi\u015f kol y\u00f6n\u00fcnde b\u00fck\u00fcn. \u0130ki taraf\u0131 da yap.<\/p>\n\n\n\n<p>Bilgisayar ba\u015f\u0131nda otururken ve \u00e7al\u0131\u015f\u0131rken v\u00fccudumuzun s\u0131kl\u0131kla ald\u0131\u011f\u0131 \u00e7\u00f6km\u00fc\u015f ileri pozisyonu dengelemek i\u00e7in \u00fcst s\u0131rt\u0131n\u0131z\u0131 ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc gev\u015fetmeye yard\u0131mc\u0131 olur. Ellerinize ve dizlerinize binin ve bir elinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131na yerle\u015ftirin, v\u00fccudunuzu d\u00f6nd\u00fcr\u00fcn ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc y\u00fckseltilmi\u015f kol y\u00f6n\u00fcnde b\u00fck\u00fcn. \u0130ki taraf\u0131 da yap.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wexnermedical.osu.edu\/-\/media\/images\/wexnermedical\/blog\/2020-stories\/05\/do-these-6-moves-to-stay-healthy\/img_2962.jpg?la=en&amp;mw=1992&amp;hash=6B7CC4B7E95791FCE250A51C238DC6BA91A4B81A\" alt=\"IMG_2962\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 \u00e7\u00f6melme<\/h2>\n\n\n\n<p>\u00c7ekirdek, kal\u00e7a ve bacak kaslar\u0131n\u0131 \u00e7al\u0131\u015f\u0131r hale sokarak kal\u00e7a ve bacaklarda dola\u015f\u0131m\u0131 te\u015fvik eder. Arkan\u0131za yaslan\u0131n, dizlerinizi ayak ba\u015f hizan\u0131zda tutun ve d\u00fcmd\u00fcz \u00f6n\u00fcn\u00fczde g\u00f6r\u00fcn\u00fcn.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wexnermedical.osu.edu\/-\/media\/images\/wexnermedical\/blog\/2020-stories\/05\/do-these-6-moves-to-stay-healthy\/img_2961.jpg?la=en&amp;mw=1992&amp;hash=0DA0316DA7D77D75BDF5AB2ACCA9FC39C6B01012\" alt=\"IMG_2961\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 lunge<\/h2>\n\n\n\n<p>T\u0131pk\u0131 \u00e7\u00f6melmeler gibi, bunlar da \u00e7ekirdek, kal\u00e7a ve bacak kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015f\u0131r hale getirmektedir. Tek bacakla bir ad\u0131m \u00f6ne \u00e7\u0131k\u0131n, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kayd\u0131r\u0131n ve uylu\u011funuz zemine paralel olana kadar v\u00fccudunuzu indirin.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wexnermedical.osu.edu\/-\/media\/images\/wexnermedical\/blog\/2020-stories\/05\/do-these-6-moves-to-stay-healthy\/img_2964.jpg?la=en&amp;mw=1992&amp;hash=5CA4D6217F6D63C3682C6F5F289021B74AA33671\" alt=\"IMG_2964\"\/><\/figure>\n\n\n\n<p>Bug\u00fcnlerde kendimizi bir s\u00fcr\u00fc hareketsiz anlarla bulabiliriz, ama uzun s\u00fcre oturmak \u00f6l\u00fcm ferman\u0131 olmak zorunda de\u011fil. Unutmay\u0131n, bu sizin v\u00fccudunuz- bunun sorumlulu\u011funu al\u0131n ve sizi mutlu, sa\u011fl\u0131kl\u0131 ve m\u00fcthi\u015f tutmak i\u00e7in birka\u00e7 basit de\u011fi\u015fiklik yap\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bir\u00e7o\u011fumuzun toplant\u0131larda oturmak, bilgisayar \u00fczerinde \u00e7al\u0131\u015fmak ve araba kullanmak gibi uzun s\u00fcreli hareketsiz aktivite gerektiren i\u015fleri vard\u0131r. \u00d6zellikle COVID-19 salg\u0131n\u0131 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6599,"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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