{"id":20,"date":"2026-10-15T14:03:07","date_gmt":"2026-10-15T14:03:07","guid":{"rendered":"http:\/\/kkto.org.tr\/index.php\/hareketli-yasam\/"},"modified":"2026-10-15T14:03:07","modified_gmt":"2026-10-15T14:03:07","slug":"hareketli-yasam","status":"publish","type":"page","link":"https:\/\/kkto.org.tr\/index.php\/hareketli-yasam\/","title":{"rendered":"Hareketli Ya\u015fam ve Ki\u015fisel Sa\u011fl\u0131k Ko\u015fullar\u0131"},"content":{"rendered":"<figure class=\"kk-fig\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/kkto.org.tr\/wp-content\/themes\/saglik-bilgisi-koruyucu-yasam\/assets\/img\/hareketli-yasam.jpg\" alt=\"Hareketli Ya\u015fam ve Ki\u015fisel Sa\u011fl\u0131k Ko\u015fullar\u0131 \u2013 temsil\u00ee ill\u00fcstrasyon\" width=\"1200\" height=\"750\"><figcaption>Temsil\u00ee ill\u00fcstrasyon<\/figcaption><\/figure>\n<p>D\u00fczenli fiziksel aktivite; kalp-damar sa\u011fl\u0131\u011f\u0131, kas ve kemik g\u00fcc\u00fc, kilo kontrol\u00fc, ruh hali ve uyku \u00fczerinde olumlu etkileri bilinen en temel sa\u011fl\u0131k al\u0131\u015fkanl\u0131klar\u0131ndan biridir. \u0130yi haber \u015fu ki: hi\u00e7 hareket etmemekle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda her hareket bir kazan\u00e7t\u0131r.<\/p>\n<h2>Genel \u00f6neriler<\/h2>\n<p>D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn 2020 rehberi, yeti\u015fkinlerin haftada en az 150\u2013300 dakika orta yo\u011funlukta ya da 75\u2013150 dakika y\u00fcksek yo\u011funlukta aerobik aktivite yapmas\u0131n\u0131 ve haftada en az iki g\u00fcn kas g\u00fc\u00e7lendirici etkinliklere yer vermesini \u00f6nerir. Uzun s\u00fcre oturmay\u0131 azaltmak da ayr\u0131ca \u00f6nerilmektedir. Bu \u00f6neriler genel bir \u00e7er\u00e7evedir; herkesin ba\u015flang\u0131\u00e7 noktas\u0131 farkl\u0131d\u0131r.<\/p>\n<h2>Kademeli yakla\u015f\u0131m<\/h2>\n<p>Uzun s\u00fcredir hareketsizseniz k\u0131sa y\u00fcr\u00fcy\u00fc\u015flerle ba\u015flay\u0131p s\u00fcreyi ve yo\u011funlu\u011fu zamanla art\u0131rmak, sakatlanma riskini azalt\u0131r ve al\u0131\u015fkanl\u0131\u011f\u0131n s\u00fcrd\u00fcr\u00fclmesini kolayla\u015ft\u0131r\u0131r. Merdiven kullanmak, k\u0131sa mesafeleri y\u00fcr\u00fcmek ve oturma s\u00fcrelerini b\u00f6lmek g\u00fcndelik ya\u015famda hareketi art\u0131rman\u0131n pratik yollar\u0131d\u0131r.<\/p>\n<h2>Ki\u015fisel sa\u011fl\u0131k ko\u015fullar\u0131<\/h2>\n<p>Kalp hastal\u0131\u011f\u0131, kontrols\u00fcz y\u00fcksek tansiyon, eklem sorunlar\u0131, gebelik ya da yak\u0131n zamanda ge\u00e7irilmi\u015f bir ameliyat gibi durumlarda hangi t\u00fcr ve yo\u011funlukta egzersizin uygun oldu\u011funu hekiminize dan\u0131\u015f\u0131n. Egzersiz s\u0131ras\u0131nda g\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131, ba\u015f d\u00f6nmesi, ola\u011fand\u0131\u015f\u0131 nefes darl\u0131\u011f\u0131 ya da \u00e7arp\u0131nt\u0131 olursa egzersizi b\u0131rak\u0131n ve t\u0131bbi de\u011ferlendirme isteyin. Bu sitede ki\u015fisel egzersiz program\u0131 verilmez.<\/p>\n<p>Beslenmeyle birlikte de\u011ferlendirmek i\u00e7in <a href=\"http:\/\/kkto.org.tr\/index.php\/beslenme-bilgisi\/\">beslenme bilgisi<\/a>, uyku ile ili\u015fkisi i\u00e7in <a href=\"http:\/\/kkto.org.tr\/index.php\/uyku-ve-saglik\/\">uyku ve sa\u011fl\u0131k<\/a> sayfalar\u0131m\u0131za bakabilirsiniz.<\/p>\n<p class=\"kaynak\"><small>Kaynaklar: D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc (DS\u00d6) bilgi notlar\u0131 \u2013 Fiziksel Aktivite ve Hareketsiz Davran\u0131\u015f Rehberi (2020). Kontrol tarihi: Ekim 2026. Bu yaz\u0131 genel bilgilendirme ama\u00e7l\u0131d\u0131r; tan\u0131 veya tedavi \u00f6nerisi de\u011fildir ve bir hekim taraf\u0131ndan incelenmi\u015f de\u011fildir.<\/small><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hareketli ya\u015fam: g\u00fcnl\u00fck hareketin sa\u011fl\u0131\u011fa katk\u0131s\u0131, DS\u00d6 fiziksel aktivite \u00f6nerileri, kademeli yakla\u015f\u0131m ve kronik hastal\u0131klarda ki\u015fisel de\u011ferlendirme.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":13,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-20","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/kkto.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/20","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kkto.org.tr\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/kkto.org.tr\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/kkto.org.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kkto.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=20"}],"version-history":[{"count":1,"href":"https:\/\/kkto.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/20\/revisions"}],"predecessor-version":[{"id":36,"href":"https:\/\/kkto.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/20\/revisions\/36"}],"wp:attachment":[{"href":"https:\/\/kkto.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=20"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}