Güncel bakış açısı ile fiziksel aktivite

Öz

Teknolojik ilerlemeler, iş yaşamı ve kentleşme sonucu azalan fiziksel aktivite insan sağlığı üzerinde olumsuz rol oynamakta, düzenli olarak yapılan fiziksel aktivite (FA) ise; obezite, kardio-vasküler hastalıklar, Tip 2 diyabet ve kanser gibi hastalıklar ile meydana gelen mortalite riskini azaltarak, yaşam kalitesinde artış sağlamaktadır. 2012 yılı Dünya Sağlık Örgütü (World Health Organization-WHO) verilerine göre ülkemizde hastalıklara bağlı ölüm oranları kardiovasküler hastalıklarda %48, kanserde %21, Tip 2 diyabette %3.5 olarak belirlenmiş olup, düzenli FA ve hareketli yaşam ile önlenebilecek hastalık yüzdeleri koroner kalp hastalıklarında %9.3, meme kanserinde %16.3, kolon kanserinde %16.6, Tip 2 diyabette %11.5 olarak öngörülmektedir. Bununla birlikte uzun süreli yapılan çalışmalarda düzenli FA’nın kan basıncını düşürdüğü, insülin duyarlılığını artırdığı, kan lipid profilinde iyileşmeye neden olduğu, depresyon ve anksiyeteyi de azalttığı belirtilmektedir. Bu göstergeler ışığında Amerikan Spor Hekimliği Koleji (American College of Sports Medicine-ACSM) ve Hastalıkları Kontrol ve Önleme Merkezi (Centres for Disease Control and Prevention-CDC) gibi kuruluşlar egzersizlerin tipi, şiddeti, süresi ve sıklığı göz önüne alınarak bireye özel, aerobik kapasiteyi geliştiren, kas kuvveti ve esnekliği artıran egzersiz reçetelerinin hazırlanması ve bunların düzenli olarak yapılması gerektiğini belirtmektedir. Halk sağlığı programlarında aerobik egzersizlerin genellikle büyük kas gruplarına yönelik ritmik ve dinamik özellikte, maksimal kalp atım hızının %50-80 aralığında, haftada 3-7 gün, ortalama 20-60 dakika/gün süreli yapılması önerilirken; kuvvet egzersizlerinin ise 1 tekrarlı maksimalin %60-80’i ile haftada 2-3 gün, 8-10 hareket çeşidi, 2-3 set ve 8-12 tekrarlı olarak yapılması tavsiye edilmektedir

Anahtar Kelimeler

• Fiziksel aktivite, aerobik egzersiz, kuvvet egzersizi, sağlık

CURRENT PERSPECTIVES ON PHYSICAL ACTIVITY

Abstract

A decline in physical activity level associated with technological advancements, work and urbanization plays a negative role on human health; however, regular physical activity can provide crucial health benefits such as a decrease in the risk of mortality due to obesity, cardiovascular diseases, type 2 diabetes mellitus and some types of cancers and improves quality of life. According to the World Health Organization’s data in 2012, while the mortality rates due to cardiovascular diseases account for 48%, cancers 21%, type 2 diabetes mellitus 3,5% in Turkey, it is estimated that these percentages will be 9,3%, 16,3-16.6%, 11,5%, respectively through regular physical activity and active life style. In addition, longitudinal physical activity studies have documented that regular physical activity lowers blood pressure, increases insulin sensitivity, improves blood lipid profile and decreases depression and anxiety. On the basis of such observations, public health authorities such as American College of Sports Medicine (ACSM) and Centres for Disease Control and Prevention (CDC) are now advocating regular physical activity for public health. Although the type, duration, intensity and frequency of exercise are important, exercise programmes should be designed specifically to each individual, and enhance aerobic capacity, muscle strength and flexibility. It is recommended that aerobic exercises should take 20-60 minutes with 50-80% of the heart rate reserve, have rhythmic and dynamic drills and be repeated in 3-7 days a week. Strength exercises should be repeated 2-3 days a week with 60-80% of 1 maximum repeat, involve 810 different drills with 2-3 sets and be repeated 8-12 times

Keywords

• Physical activities, aerobic exercises, strength exercises, health

Kaynakça

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