{"id":12956,"date":"2019-10-23T09:00:26","date_gmt":"2019-10-23T06:00:26","guid":{"rendered":"https:\/\/www.kariyer.net\/kariyer-rehberi\/?p=12956"},"modified":"2024-08-08T21:12:21","modified_gmt":"2024-08-08T18:12:21","slug":"is-yasaminda-egzersiz-yapmanin-4-yolu","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/kariyer-rehberi\/is-yasaminda-egzersiz-yapmanin-4-yolu\/","title":{"rendered":"\u0130\u015f ya\u015fam\u0131nda egzersiz yapman\u0131n 4 yolu"},"content":{"rendered":"<p><strong>G\u00fcn\u00fcm\u00fczde i\u015f g\u00fcc\u00fcn\u00fcn \u00f6nemli bir k\u0131sm\u0131n\u0131 olu\u015fturan ki\u015filer ofis ortam\u0131nda \u00e7al\u0131\u015f\u0131yor. Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re her g\u00fcn \u00f6nerilen miktarda egzersiz yap\u0131lsa bile t\u00fcm g\u00fcn masa ba\u015f\u0131nda oturan bir ki\u015fi i\u00e7in bu s\u00fcre yeterli gelmiyor.\u00a0<\/strong><\/p>\n<p>Forbes\u2019in yay\u0131nlad\u0131\u011f\u0131 bir yaz\u0131ya g\u00f6re, g\u00fcn\u00fcm\u00fcz i\u015flerinin %20\u2019sinden daha az\u0131 fiziksel aktivite gerektiriyor ve bir\u00e7ok \u00e7al\u0131\u015fan g\u00fcnde en az 4 saat masa ba\u015f\u0131nda oturuyor. Bunun yan\u0131nda yine \u00e7al\u0131\u015fanlar\u0131n \u00e7o\u011fu eve d\u00f6nd\u00fcklerinde, televizyon izlemek veya yemek yemek gibi oturarak yap\u0131lan aktivitelere devam ediyor.<\/p>\n<p>Uzun s\u00fcre hareketsiz oturmak; kalp hastal\u0131\u011f\u0131, diyabet, obezite, y\u00fcksek kolesterol ve y\u00fcksek tansiyon gibi problemler ya\u015fama riskini artt\u0131r\u0131yor. Peki, g\u00fcn i\u00e7inde spora nas\u0131l vakit ay\u0131rabiliriz veya i\u015f yerinde nas\u0131l daha aktif olabiliriz? \u0130\u015fte, ofiste egzersiz yapabilmene yard\u0131mc\u0131 olacak birka\u00e7 ipucu:<\/p>\n<h2><strong>Bir durak \u00f6nce in<\/strong><\/h2>\n<p>E\u011fer i\u015fe toplu ta\u015f\u0131ma arac\u0131 kullanarak gidiyorsan, i\u015f yerine en yak\u0131n 2. dura\u011f\u0131 tercih et. Yapt\u0131\u011f\u0131n en ufak aktivite bile sana \u00e7ok yard\u0131mc\u0131 olacak. Arabayla i\u015fe gidiyorsan, arac\u0131n\u0131 i\u015f yerinden olabildi\u011fince uza\u011fa park etmeye \u00e7al\u0131\u015f. Araban\u0131 ne kadar uza\u011fa park edersen daha fazla kalori yakaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnerek kendini motive edebilirsin.<\/p>\n<h2><strong>Denge topu kullan<\/strong><\/h2>\n<p>Bir\u00e7o\u011fumuzun pilates topu olarak da bildi\u011fi denge toplar\u0131n\u0131, ara s\u0131ra ofis sandalyesi olarak kullanmak kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye, duru\u015f ve dengeni geli\u015ftirmeye yard\u0131mc\u0131 olacakt\u0131r. Ayn\u0131 zamanda senin i\u00e7in haz\u0131r bir egzersiz arac\u0131 haline gelecektir. \u00dcstelik yerinden kalkmaya ihtiyac\u0131n olmadan.<\/p>\n<h2><strong>Masanda a\u011f\u0131rl\u0131k veya diren\u00e7 band\u0131 bulundur<\/strong><\/h2>\n<p>Bunlar\u0131 mola verdi\u011finde veya birka\u00e7 dakikal\u0131\u011f\u0131na arkana yaslan\u0131p bir \u015feyler d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcnde kullanabilirsin. Bu aletleri kullanarak ofis ortam\u0131nda yapabilece\u011fin bir\u00e7ok egzersiz mevcut.<\/p>\n<h2><strong>Merdiven kullan<\/strong><\/h2>\n<p>\u00c7ok katl\u0131 bir binada \u00e7al\u0131\u015f\u0131yorsan, bu haz\u0131rda bir spor merkezine sahipsin demektir. Di\u011fer katlardaki i\u015flerini halletmek veya oradaki i\u015f arkada\u015flar\u0131nla konu\u015fmak i\u00e7in merdivenleri kullanman; ya\u011f yak\u0131m\u0131, kaslar\u0131n g\u00fc\u00e7lenmesi ve kalbin kan pompalamas\u0131 a\u00e7\u0131s\u0131ndan yard\u0131mc\u0131 olacakt\u0131r. Bu y\u00fczden elinden geldi\u011fince asans\u00f6r yerine merdivenleri tercih et.<\/p>\n<p>B\u00fct\u00fcn bir g\u00fcn\u00fcn\u00fc ofiste masa ba\u015f\u0131nda ge\u00e7iriyor olman, hi\u00e7bir \u015fey yapamayaca\u011f\u0131n anlam\u0131na gelmez. \u0130\u015fte bu y\u00fczden i\u015f yerinde de aktif olabilmek ve egzersiz yapabilmek i\u00e7in verdi\u011fimiz bu ipu\u00e7lar\u0131n\u0131 kullanmaya \u00e7al\u0131\u015f ve sa\u011fl\u0131kl\u0131 kal.<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID12956\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"12956\"\n         id=\"da-reactions-slot-post-12956\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcn\u00fcm\u00fczde i\u015f g\u00fcc\u00fcn\u00fcn \u00f6nemli bir k\u0131sm\u0131n\u0131 olu\u015fturan ki\u015filer ofis ortam\u0131nda \u00e7al\u0131\u015f\u0131yor. Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re her g\u00fcn \u00f6nerilen miktarda egzersiz yap\u0131lsa bile t\u00fcm g\u00fcn masa ba\u015f\u0131nda oturan bir ki\u015fi i\u00e7in bu s\u00fcre yeterli gelmiyor.\u00a0 Forbes\u2019in yay\u0131nlad\u0131\u011f\u0131 bir yaz\u0131ya g\u00f6re, g\u00fcn\u00fcm\u00fcz i\u015flerinin %20\u2019sinden daha az\u0131 fiziksel aktivite gerektiriyor ve bir\u00e7ok \u00e7al\u0131\u015fan g\u00fcnde en az 4 saat masa [&hellip;]<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID12956\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"12956\"\n         id=\"da-reactions-slot-post-12956\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"author":12,"featured_media":12964,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_elementor_edit_mode":"","_elementor_template_type":"","_elementor_data":"","_elementor_page_settings":null,"_elementor_conditions":[]},"categories":[2203,2214],"tags":[1406,1407,1408,1405],"class_list":{"0":"post-12956","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-haberler-duyurular","8":"category-yasam","9":"tag-basit-egzersizler","10":"tag-is-yeri-egzersizleri","11":"tag-ofiste-egzersiz","12":"tag-ofiste-fit-ol"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>\u0130\u015f ya\u015fam\u0131nda egzersiz yapman\u0131n 4 yolu | Kariyer Rehberi<\/title>\n<meta name=\"description\" content=\"G\u00fcn\u00fcm\u00fczde i\u015f g\u00fcc\u00fcn\u00fcn \u00f6nemli bir k\u0131sm\u0131n\u0131 olu\u015fturan ki\u015filer ofis ortam\u0131nda \u00e7al\u0131\u015f\u0131yor. 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