{"id":8377,"date":"2022-07-16T02:51:02","date_gmt":"2022-07-16T02:51:02","guid":{"rendered":"https:\/\/haberulus.net\/?p=8377"},"modified":"2022-07-16T02:51:02","modified_gmt":"2022-07-16T02:51:02","slug":"beyne-iyi-gelen-5-egzersiz","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=8377","title":{"rendered":"Beyne iyi gelen 5 egzersiz"},"content":{"rendered":"

Bilimsel ara\u015ft\u0131rmalar fiziksel egzersizlerin beynimize de fayda sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6steriyor. Ancak bunlardan birinin di\u011ferlerinden daha \u00f6ne \u00e7\u0131kt\u0131\u011f\u0131n\u0131 belirten Prof. Dr. Ulud\u00fcz, \u2018Beyin i\u00e7in en iyisi, en fazla oksijen sa\u011flayan aerobik egzersizdir\u2019 dedi.<\/b><\/p>\n

G\u00fcn\u00fcm\u00fczde <\/strong>fiziksel aktivitenin beyin sa\u011fl\u0131\u011f\u0131n\u0131 da do\u011frudan etkiledi\u011fi biliniyor. Ancak \u00a0aerobik yani oksijen t\u00fcketilerek yap\u0131lan egzersizlerin beyne daha faydal\u0131 oldu\u011funa dikkat \u00e7eken N\u00f6roloji Uzman\u0131 Prof. Dr. Derya Ulud\u00fcz, \u2018Aerobik ve anaerobik olmak \u00fczere temelde iki egzersiz t\u00fcr\u00fc vard\u0131r. Aerobik, oksijen; anaerobik, oksijensiz anlam\u0131na gelir. Konu egzersize geldi\u011finde elbette anaerobik (a\u011f\u0131rl\u0131k kald\u0131rma, tenis gibi) egzersiz s\u0131ras\u0131nda da oksijen al\u0131rs\u0131n\u0131z ama aerobik egzersizde bu \u00e7ok daha fazlad\u0131r’ dedi.<\/p>\n

\"\"<\/p>\n

Prof. Dr. Ulud\u00fcz, beyne ila\u00e7 gibi gelen aerobik egzersizleri ise \u015f\u00f6yle s\u0131ralad\u0131\u2026<\/p>\n

1-Uzun y\u00fcr\u00fcy\u00fc\u015fler yapmak<\/strong><\/b><\/p>\n

Uzun s\u00fcreli y\u00fcr\u00fcy\u00fc\u015fler, en \u00e7ok ruh halinin iyile\u015ftirilmesi ve stres hormonunun bask\u0131lanmas\u0131nda etkilidir. Depresyon tedavisinde y\u00fcr\u00fcy\u00fc\u015f neredeyse antidepresan ila\u00e7lar kadar faydal\u0131d\u0131r. Y\u00fcr\u00fcy\u00fc\u015f, beynin uzun s\u00fcre maruz kald\u0131\u011f\u0131nda iltihaplanmas\u0131na neden olan stres hormonu kortizol\u00fc de azaltarak stresle m\u00fccadele eder. Son \u00e7al\u0131\u015fmalar beyinde iltihaplanman\u0131n Alzheimer ve di\u011fer demans t\u00fcrleri olu\u015fumunun ba\u015flang\u0131c\u0131 oldu\u011funu g\u00f6steriyor. \u00c7\u00fcnk\u00fc stresle \u00e7o\u011falan iltihap y\u00fck\u00fc, zihin bulan\u0131kl\u0131\u011f\u0131na ve beyin filtreleme sistemlerinin etkin \u00e7al\u0131\u015fmamas\u0131na neden olur. Stres ayn\u0131 zamanda, bellek ve bili\u015fsel performansta \u00f6nemli yeri olan hipokamp\u00fcsteki sinir h\u00fccrelerinin \u00f6lmesine ve hipokamp\u00fcs\u00fcn k\u00fc\u00e7\u00fclmesine yol a\u00e7ar. Dolay\u0131s\u0131yla bol oksijenli a\u00e7\u0131k havada uzun s\u00fcreli y\u00fcr\u00fcy\u00fc\u015fler yapt\u0131\u011f\u0131n\u0131zda, v\u00fccudunuzdaki serotonin, dopamin ve norepinefrin sal\u0131n\u0131m\u0131 artar ve kendinizi olduk\u00e7a mutlu hissedersiniz. Bu hormonlar, sinir sisteminizi de sakinle\u015ftirerek stresi azaltman\u0131z\u0131, daha rahat uyuman\u0131z\u0131 sa\u011flar.<\/p>\n

\"\"<\/p>\n

2-Ko\u015fmak<\/strong><\/b><\/p>\n

Ko\u015fmak, \u00f6zellikle de sprinting denilen h\u0131zl\u0131ca 30 saniye ko\u015fup ara verip yeniden h\u0131zl\u0131ca ko\u015fmak gibi k\u0131sa ama yo\u011fun ko\u015fu egzersizleri, beyin b\u00fcy\u00fcme hormonu BDNF’yi di\u011fer aerobik egzersizlerden \u00e7ok daha fazla art\u0131r\u0131r. Bu y\u00fczden do\u011frudan beyne y\u00f6nelik, n\u00f6roplastisiteyi art\u0131rmak i\u00e7in bir egzersiz ar\u0131yorsan\u0131z, 30 saniye kadar var g\u00fcc\u00fcn\u00fczle ko\u015fun sonra bir s\u00fcre dinlenin, ba\u015flang\u0131\u00e7ta tek sefer yapsan\u0131z da bu d\u00f6ng\u00fcn\u00fcn miktar\u0131n\u0131 zamanla art\u0131r\u0131n. BDNF art\u0131\u015f\u0131n\u0131n, haf\u0131zay\u0131 iyile\u015ftirdi\u011fi, yeni sinir h\u00fccreleri olu\u015fmas\u0131n\u0131 tetikledi\u011fi ve beyindeki at\u0131klar\u0131 temizledi\u011fi bir\u00e7ok bilimsel ara\u015ft\u0131rmayla kan\u0131tland\u0131.<\/p>\n

3-Bisiklet s\u00fcrmek<\/strong><\/b><\/p>\n

D\u0131\u015far\u0131da ya da evdeki sabit bisiklet kullanmak beyne kan ak\u0131\u015f\u0131n\u0131 art\u0131r\u0131r. Artan kan ak\u0131\u015f\u0131, beyin fonksiyonundaki iyile\u015fmeden sorumlu mekanizmalar\u0131 destekler.<\/p>\n

\"\"<\/p>\n

4-Merdiven \u00e7\u0131kmak<\/strong><\/b><\/p>\n

Bilimsel \u00e7al\u0131\u015fmalarda, her g\u00fcn merdiven \u00e7\u0131kan ki\u015filerin beyin ya\u015f\u0131n\u0131n ya\u015f\u0131tlar\u0131na g\u00f6re bir ya\u015f daha gen\u00e7 oldu\u011fu bulunmu\u015ftur. Merdiven kullanan gen\u00e7lerin ileri ya\u015flar\u0131nda beyin ya\u015flar\u0131n\u0131n ya\u015f\u0131tlar\u0131na g\u00f6re gen\u00e7 olmas\u0131n\u0131n ba\u015fta bunama olmak \u00fczere \u00e7ok say\u0131da hastal\u0131\u011f\u0131 \u00f6nledi\u011fi vurgulanm\u0131\u015ft\u0131r.<\/p>\n

\"\"<\/p>\n

5-\u0130p atlamak<\/strong><\/b><\/p>\n

Bu egzersiz beyninizin sol ve sa\u011f yar\u0131m k\u00fcrelerinin geli\u015fimine yard\u0131mc\u0131 olur ve haf\u0131zay\u0131 g\u00fc\u00e7lendirir. D\u00fczenli ve uzun s\u00fcreli yapmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n

\"\"<\/p>\n

MUTLAKA ZAMAN AYIRIN<\/b><\/p>\n

Egzersiz sadece diyetinize destek olmaya ya da kalp sa\u011fl\u0131\u011f\u0131n\u0131za de\u011fil beyninize da ila\u00e7 gibi gelir. Dolay\u0131s\u0131yla yumu\u015fak bir rutinle ba\u015flasan\u0131z bile, fiziksel egzersiz beyninizi stres ve iltihap y\u00fck\u00fcnden uzakla\u015ft\u0131rarak muhakkak destekleyecektir. Bu y\u00fczden haftada en az 3-4 defa mutlaka 30’ar dakikal\u0131k fiziksel aktivite yap\u0131n. Unutmay\u0131n, bir atlet olman\u0131za gerek yok. Sadece d\u00fczenli olarak kalbinizi heyecanland\u0131racak bir fiziksel aktivitede bulunman\u0131z beyin sa\u011fl\u0131\u011f\u0131n\u0131za katk\u0131 sa\u011flamada yeterli olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Bilimsel ara\u015ft\u0131rmalar fiziksel egzersizlerin beynimize de fayda sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6steriyor. Ancak bunlardan birinin di\u011ferlerinden daha \u00f6ne \u00e7\u0131kt\u0131\u011f\u0131n\u0131 …<\/p>\n","protected":false},"author":1,"featured_media":8378,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[2585,165,2582,2583,2584],"class_list":["post-8377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-aerobik","tag-beyin","tag-egzersiz","tag-sag","tag-stres"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/8377","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8377"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/8377\/revisions"}],"predecessor-version":[{"id":8379,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/8377\/revisions\/8379"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/8378"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8377"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8377"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8377"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}