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Bu hafta blog yazımda, beni daha önce tanıyan veya eğitimlerime katılan kişilerin bu alışkanlığımı bildikleri bir konudan bahsedeceğim. Güne yürüyüş yaparak başlamak gerçekten bizi daha zinde ve enerjik hissettirebilir mi? Veya yürüyüş yaparak güne başlamanın gün içinde olukça ihtiyaç duyduğumuz özelliklerden olan üretkenlik ve verimlilik üzerine etki edebilir mi? dahası, vücut ağırlığımızı yönetmek için izlenebilecek etkin bir strateji olabilir mi? Elbette soru dizisi uzar gider. Amacım sizi bunaltmak değil. Bilakis amacım, güncel kanıtlar ışığında en kısa anlatım tarzı ile konunun önemini sizlere aktarmaya çalışmak.
Hadi başlayalım, güne başlarken ister kahvaltı öncesi ister sonrası ister işe, okula veya gideceğiniz herhangi bir yere yürümek kesinlikle genel sağlık durumunuzu korumaya, sürdürmeye ve geliştirmeye yarayabilir. Dahası, başta kalp hastalıkları, Obezite, diyabet gibi metabolik rahatsızlıkları önleme hatta tedavi etmede bile gündelik yürüme seanslarının etkisi olabilir. Tabi, burada niyetim yürümenin mucizevi bir etkinlik türü olduğunu anlatmak değil. Sadece kolay, erişilebilir ve sürdürülebilir günlük 30 dk egzersiz yapmanın rasyonel kazanımlarından bahsetmek. Yoksa en son yapacağım şey bir aktivite türünü kutsamak olur. Bu bağlamda, gerçekten yürümek ne tür etkilere neden olabilir. Bilimsel literatür ve otorite kurumlar yürümenin insan sağlığını koruma, sürdürme geliştirmede dahası birçok hastalığın gelişim riskini de minimize etmede son derece etkili bir seçenek olduğu yönünde he fikir.
İlk olarak güne kısa bir yürüyüş seansı ile başlamak gün içinde enerji seviyenizin yükselmesine neden olabilir. Ayrıca, yürüme seansınızı açık ve temiz bir havada yapıyorsanız etki düzeyinin hem kalıcı hem de daha yüksek olabilir. Bu iddiayı destekler nitelikte Ryan ve ark., 2010 yılında yaptıkları araştırmada 20 dk doğada (dışarda) yürüyenler ile içerde yürüyenleri karşılaştırdılar. İlginç bir şekilde araştırma sonuçları doğada yürüyenlerin içerde yürüyenlere göre daha enerjik ve canlı hissetiklerini göstermiştir (1). Başka bir araştırmada, kendini yorgun ve uykusuz hisseden bir grup kadına (18-23 yaş arası 18 kadın) uygulanan 10 dk merdiven yürüyüşünün kahveden (1 fincan, 50 mg kafein içeriyor) daha fazla enerji verebileceği iddia edilmiştir (2). Sonuç olarak. güne kısa bir yürüme seansı ile başlamak veya gün içinde kendinizi yorgun ve halsiz hissettiğinizde kısa bir yürüyüş seansı yapmak enerji seviyenizi ve canlılık düzeyinizi geliştirebilir.
Sabahları ruh haliniz veya modunuz düşük mü oluyor. Kendinizi motive etmede güçlük mü çekiyorsunuz? Tüm bu sorunların üstesinden gelebileceğiniz bir strateji “Yürümek”. Sabahları yürümenin bazı fizyolojik etkileri olduğu literatürde iyi dokümante olmuş bir konudur. Literatür açısından kısa bir yürüme seansının fizyolojik etkileri:
- Öz saygı gelişimi
- Endişe ve kaygı seviyesinde azalma
- Yoğunluk hissini minimize etme
- Depresyon belirtilerini azaltma
- Stres seviyesini minimize etme
- Ruh hali ve esenlik duygusunda artma
Tüm bu fizyolojik kazanımları elde etmek için nasıl bir strateji izlememiz gerekiyor. Aslında sorunun cevabı çok basit, bilimsel literatür açısından günde 20-30 dk ve haftanın 5 günü yürüyüş seansları yapmak bu etkileri ortaya çıkarmada etkili olabilir (3). Bu nedenle stres, kaygı, endişe ve depresyon belirtilerini minimize etmede haftalık rutinde her gün 20-30 dk kısa bir yürüyüş seansı bizi anti-depresan kullanımından uzak tutabilir.
Güne kısa bir yürüyüş yaparak başlamak fazladan enerji yakmanıza neden olarak vücut kompozisyonunuzu ideal tutmaya veya varsa fazla yağlarının metabolize etmeye yardımcı olacaktır. Güncel bilimsel kanıtlar yürüme seanslarının sürelerini ve hızlarını belirterek ortalama bir enerji harcaması düzeyi hesaplamışlardır Elbette, bu çalışmalardan elde edilen referans değerleri, bireylerin cinsiyet, yaş, etnik köken, vücut ağırlığı, egzersiz geçmişi, uyku kalitesi ve süresi, toplam vücut yağ ve kas oranı gibi enerji harcamasını etkileyebilecek faktörlerden bağımsız bir şekilde hesaplanmaktadır. Yani bu değerler görece olarak kabul edilebilir. Ancak, nihai olarak bize fikir vermeleri bakımından bu referans değerleri kullanmak oldukça yararlı olacaktır. Literatürde cinsiyet ve vücut ağırlığı katılmadan yapılan bir araştırmada her 1.6 km’lik yürüyüşler sırasında yaklaşık 100 kalori harcandığı ifade edilmiştir (4). Başka bir araştırmada ise saatte 5 km yürüyen birinin yaklaşık 250-270 kalori her (1.6 km için yaklaşık 90 kalori enerji harcaması) harcayabileceği vurgulanmıştır (5).
Ayrıca, kısa yürüyüş seanslarının (20-30 dk) genel sağlığınızı bozma potansiyeli olan kalp hastalıkları, diyabet ve Obezite gibi metabolik hastalıkların gelişme riskini de düşürebileceği ifade edilmiştir. Literatürde obez kadınlar üzerinde yapılan bir araştırmada 12 hafta boyunca haftada 3 gün 50-70 dk yürüyüş yapmanın obez kadınların hem bel çevrelerinde (deri altı ve viseral yağ oranlarında) hem de vücut ağırlıklarında azalma olduğu saptanmıştır (6). Bazı araştırmalarda karın bölgesinde biriken deri altı ve viseral yağlanmanın önlenmesi için yürüme benzeri aerobik egzersizlerin etkili olabileceği vurgulanmıştır (7,8).
Günümüzün en ölümcül sağlık sorunlarından olan kalp hastalıklarının önlenmesi veya gelişim risklerinin minimize edilmesi için kısa yürüme seanslarının etkili olabileceği de bilimsel araştırmalarda ifade edilmektedir. Zhen ve ark., tarafından 2009 yılında yayımlanan bir meta analiz çalışmada haftada 5-7 gün boyunca 30 dk yürüme seansı yapmanın genel popülasyon için kalp-damar hastalıklarını önlemede en etkili stratejilerden biri olduğu öne sürülmüştür (9). Bu nedenle, kalp-damar sağlığımızı korumak veya geliştirmek ya da kalp-damar hastalıkları risk düzeyini minimize etmek istiyorsanız her gün 30 dk yürüyüş yapmak akılcı olacaktır.
Sonuç olarak, gündelik rutininiz içine 20-30 dk’lık kısa yürüme seansları ekleyerek yukarıda bilimsel kanıtlar ışığında bahsettiğim kazanımları elde edebilirsiniz. Bu arada, düzenli yürüyüş yapmanın kazanımları bu kadarla sınırlı değil. Blog yazısı olduğu için olabildiğine kısalttım. Eğer bu konuya ilgi duyuyorsanız daha geniş kapsamlı araştırmalar yapmanızı tavsiye ederim Pandoranın kutusu açıldıkça düzenli yürümenin ne denli bir etkiye sahip olduğu ortaya saçılacaktır. Peki, yürüme alışkanlığı kazanamıyorsanız veya istediğiniz seviyeye çıkamıyorsanız hangi stratejileri izleyebilirsiniz.
Yürüyüş miktarını artırmanın ve bu belirlediğiniz hedefe ulaşmanız için bazı uygulanabilir fikirler:
- Kendinizi motive etmek için bir adım sayar kullanın.
- Öğle aralarında tempolu yürüyüş yapmayı alışkanlık haline getirin.
- Akşam yemeğinden sonra (60-90 dk sonra) aile bireylerinizle veya yakın bir arkadaşınızla sonra tempolu yürüyüş yapın.
- Aileniz ve çocuklarınızla yürüyüş farkındalığı seansları yapın.
- Köpeğinizi her gün gezdirmeye çıkarın veya köpeği olan yakın bir arkadaşınıza yürüyüşte eşlik edin
- Masanızda buluşmak yerine bir meslektaşınızla mobil (yürüyerek) bir toplantı planlayın.
- Çocukları okula götürmek veya mağazaya yürüyerek gitmek gibi gündelik işlerini yapın.
- Eğer mümkünde işinize yürüyün.
- Araba kullanmak zorundaysanız mutlaka iş yerinizden uzağa park edip yürüyün.
- Asansör yerine merdiven kullanın.
- Yürüyen merdivenlerde durmak yerine yürümeye devam edin.
- Yürüyüşlerinizi ilginç kılmak için yeni ve zorlu rotalar seçmeyi deneyin.
- Bir yürüyüş grubuna katılmayı deneyin.
Sağlıklı, zinde, canlı, üretken ve hastalıklardan korunmak için her gün 20-30 dk yürümeyi ihmal etme. Önce bu görevi tamamla sonra diğer işlerini yap. Haftaya başka bir konuyla buluşmak üzere. Lütfen bilgiyi paylaşın….
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