Üsküdar University Faculty of Health Sciences Physiotherapy and Rehabilitation Department Head Prof. Dr. Deniz Demirci shared her recommendations by emphasizing the importance of physical activity.
Being physically active plays an important role in the protection and development of health, as well as in the prevention of diseases caused by inactivity. Emphasizing that regular physical activities reduce the risk of premature death, experts state that doing exercises more systematically is important for cardiovascular health and weight management. Experts suggest that at least 30 minutes of moderate-intensity physical activity a day can be set as a goal, zamHe states that if time is limited, it can also be applied in 10-minute sessions.
Üsküdar University Faculty of Health Sciences Physiotherapy and Rehabilitation Department Head Prof. Dr. Deniz Demirci shared her recommendations by emphasizing the importance of physical activity.
Dancing can also be done as a physical activity.
Stating that physical activities are defined as all bodily movements that result in energy expenditure, such as daily routine activities such as housework, shopping, Prof. Dr. Deniz Demirci said, “In its simplest definition, it can be expressed as the movement of the body in order to spend energy. Physical activity can be defined as activities that take place with energy consumption by using our muscles and joints in daily life, increase heart and respiratory rate and result in fatigue at different intensities. Various sports branches, dance, exercise, games and activities during the day that include all or some of the basic body movements such as walking, running, jumping, swimming, cycling, squatting, arm and leg movements, head and trunk movements are considered physical activities. they can be.” said.
Regular physical activity reduces risk of early death
prof. Dr. Deniz Demirci said that there is a linear relationship between physical activity and health and continued as follows:
“As the fourth leading cause of death worldwide, inactivity must be addressed as a global problem with its health, economic, environmental and social consequences. Being physically active is important in the protection and development of health, as well as in the prevention of diseases caused by inactivity, because inactivity is a modifiable risk factor for many chronic diseases such as cardiorespiratory diseases, obesity, diabetes, colon and breast cancer, bone diseases and depression. There is undeniable evidence that regular physical activity contributes to the primary and secondary prevention of various chronic diseases and is associated with a reduced risk of premature death. Physical activity should be done at the levels recommended in the guidelines for adequate health gains, and physical activity should be increased for additional health benefits.”
Seasonal changes affect mental behavior
Emphasizing that seasonal changes can increase the risk of catching various diseases as well as affecting people's mental behaviors, Demirci said: zammoment uzamCauses such as vaccination may increase the transmission and incidence of microbial infections, especially viral diseases such as cold and flu. In addition, the winter months, when the sun's rays are less, cause an increase in depressive feelings. As depressed mood, depression, anxiety and worry are more common in women, autumn depression also affects women more. Therefore, it is very important to increase energy in order not to get depressed. Energy can be increased by exercising regularly, eating healthy, sleeping regularly, spending time with close circles and friends, taking short breaks at work, and planning enjoyable activities. he said.
Exercise increases happiness
prof. Dr. Deniz Demirci said that with the right and systematic exercise program, especially in these months, it can help to strengthen the body's immune system while increasing happiness and continued his words as follows:
“Thinning can be achieved by getting rid of the excess weight complained of with exercises. Rather than staying away from physical activity in autumn, exercising more frequently and systematically is very important for cardiovascular health and weight management. If the weather is cold, outdoor exercises are reduced and nothing is replaced, this poses a threat to both metabolic rate and cardiovascular health. According to the recommendation of the ACSM (The American College of Sport Medicine), aerobic activities such as walking, jogging, dancing, cycling can be done 3-5 days a week, for a minimum of 20-40 minutes a day, at a pace and intensity that will not leave you breathless. Since oxygen will be sent to all tissues in such aerobic exercises, the cells will renew themselves and create an anti-aging effect. The important thing here is that the intensity of the exercise is not too high and, if possible, the appropriate exercise program should be planned by people trained in this subject.
Aim for at least 30 minutes of physical activity per day
Emphasizing the importance of prioritizing physical activity rather than physical activity, Demirci said, “At least 30 minutes of moderate-intensity physical activity a day can be set as a target. if zamIf time is limited, the activity can be performed in 10-minute sessions during the day. Also, zamIt would be beneficial to gradually increase the activity level by making small changes in the moment.” said.
Pay attention to these recommendations!
prof. Dr. Deniz Demirci said, “There are some situations that should be considered in order to avoid undesirable results while exercising and to obtain maximum benefit. Before starting the exercise, the state of health should be evaluated. A safe area should be created to exercise and a correct exercise program should be applied for maximum benefit.” said.
Before starting the exercise, warm-up movements should be done for 5-10 minutes,
Exercises should be applied with the right technique and support from an expert should be sought if necessary,
At the end of the exercise, cool-down exercises should be done for 5-10 minutes,
If a negative symptom such as shortness of breath, chest pain, dizziness, nausea or joint pain is felt during the exercise, the exercise should be terminated and a physician should be consulted,
If you have an acute illness such as a cold, exercise should not be done until it is treated.
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