\u00dcsk\u00fcdar \u00dcniversitesi NP\u0130STANBUL Hastanesi Uzman Klinik Psikolog Merve Umay Canda\u015f Demir, y\u00fcr\u00fcy\u00fc\u015f\u00fcn hem zihinsel hem de fiziksel sa\u011fl\u0131\u011fa etkileri ve \u00f6zellikle depresyonla m\u00fccadeleye katk\u0131s\u0131 hakk\u0131nda bilgi verdi.<\/p>\n
Y\u00fcr\u00fcmek, bedenin yan\u0131nda zihnin de en temel ila\u00e7lar\u0131ndan biri!<\/p>\n
Bir\u00e7o\u011fumuz i\u00e7in y\u00fcr\u00fcy\u00fc\u015f\u00fcn, sadece ad\u0131m say\u0131s\u0131n\u0131 doldurmak ya da kilo vermekle ilgili gibi g\u00f6r\u00fcnd\u00fc\u011f\u00fcn\u00fc dile getiren\u00a0Uzman Klinik Psikolog Merve Umay Canda\u015f Demir, \u201cOysa y\u00fcr\u00fcmek, bedenin yan\u0131nda zihnin de en temel ila\u00e7lar\u0131ndan biridir.\u201d dedi.<\/p>\n
\u00d6zellikle depresyonla m\u00fccadelede, y\u00fcr\u00fcy\u00fc\u015f\u00fcn etkilerinin bilimsel olarak defalarca kan\u0131tland\u0131\u011f\u0131na vurgu yapan Demir, \u201cY\u00fcr\u00fcd\u00fc\u011f\u00fcm\u00fczde sadece kaslar\u0131m\u0131z de\u011fil, beynimiz de hareketlenir. D\u00fczenli y\u00fcr\u00fcy\u00fc\u015f, serotonin, dopamin ve endorfin gibi \u2018iyi hissetme\u2019 kimyasallar\u0131n\u0131n salg\u0131lanmas\u0131n\u0131 art\u0131r\u0131r. Ayn\u0131 zamanda stres hormonu kortizol\u00fcn d\u00fczeyini d\u00fc\u015f\u00fcr\u00fcr. Yani basit bir y\u00fcr\u00fcy\u00fc\u015f, beyinde do\u011fal bir \u2018antidepresan\u2019 etkisi yarat\u0131r. Bu y\u00fczden baz\u0131 ara\u015ft\u0131rmac\u0131lar, y\u00fcr\u00fcy\u00fc\u015f\u00fc \u2018hareket eden terapi\u2019 olarak adland\u0131r\u0131r.\u201d a\u00e7\u0131klamas\u0131n\u0131 yapt\u0131.<\/p>\n
Anahtar kelime \u2018motivasyon\u2019 de\u011fil, \u2018rutin\u2019!<\/p>\n
Bir ormanda, deniz kenar\u0131nda ya da parkta y\u00fcr\u00fcnd\u00fc\u011f\u00fcnde beynin, \u2018sakinle\u015ftirici dalga\u2019 olarak bilinen alfa dalgalar\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 ifade eden\u00a0Uzman Klinik Psikolog\u00a0Merve\u00a0Umay\u00a0Canda\u015f Demir, \u201cYe\u015filin tonlar\u0131, ku\u015f sesi, r\u00fczg\u00e2r\u0131n yapraklarla dans\u0131\u2026 T\u00fcm bunlar bedenimizin \u2018tehditte\u00a0de\u011filim\u2019 mesaj\u0131n\u0131 alg\u0131lamas\u0131na yard\u0131mc\u0131 olur.\u201d dedi.<\/p>\n
\u015eehirdeki g\u00fcr\u00fclt\u00fc, trafik ve yapay \u0131\u015f\u0131klar\u0131n ise tam tersine stres sistemimizi aktif tuttu\u011funa dikkat \u00e7eken Demir, \u015funlar\u0131 s\u00f6yledi:<\/p>\n
\u201cBu y\u00fczden do\u011fada y\u00fcr\u00fcy\u00fc\u015f, \u015fehirde yap\u0131lan ayn\u0131 tempodaki y\u00fcr\u00fcy\u00fc\u015ften bile daha fazla ruhsal rahatlama sa\u011flar. Depresyonda motivasyonun d\u00fc\u015f\u00fck olmas\u0131 \u00e7ok normaldir. \u2018Can\u0131m hi\u00e7bir \u015fey yapmak istemiyor\u2019 c\u00fcmlesi, neredeyse her dan\u0131\u015fan\u0131m\u0131n a\u011fz\u0131ndan \u00e7\u0131kar. \u0130\u015fte bu y\u00fczden y\u00fcr\u00fcy\u00fc\u015fe ba\u015flarken motivasyon de\u011fil, rutin anahtar kelimedir. 5 dakika bile olsa, her g\u00fcn ayn\u0131 saatte evden \u00e7\u0131kmay\u0131 deneyin. Ba\u015flang\u0131\u00e7ta \u2018y\u00fcr\u00fcy\u00fc\u015f yapmak i\u00e7in\u2019 de\u011fil, \u2018kap\u0131dan \u00e7\u0131kmak i\u00e7in\u2019 hedef koyun. \u00c7\u00fcnk\u00fc hareket ettik\u00e7e motivasyon gelir, tersi de\u011fil. Yani o \u00e7ok sevilen, \u2018kendinizi iyi hissetti\u011finiz i\u00e7in y\u00fcr\u00fcmeyin, iyi hissetmek i\u00e7in y\u00fcr\u00fcy\u00fcn\u2019 s\u00f6z\u00fc asl\u0131nda do\u011fru.\u201d\u00a0<\/p>\n
Daha \u00e7ok ekran, daha az hareket ve daha s\u0131k depresif ruh hali\u2026<\/p>\n
Hafif ve orta d\u00fczey depresyonda y\u00fcr\u00fcy\u00fc\u015f\u00fcn, terapi ve\/veya ila\u00e7 tedavisinin etkisini g\u00fc\u00e7lendirdi\u011fini aktaran\u00a0Uzman Klinik Psikolog\u00a0Merve\u00a0Umay\u00a0Canda\u015f Demir, \u201cAma ki\u015fi g\u00fcnl\u00fck ya\u015fam\u0131n\u0131 s\u00fcrd\u00fcremeyecek kadar \u00e7\u00f6kk\u00fcn, kendine bak\u0131m yapam\u0131yor ya da intihar d\u00fc\u015f\u00fcnceleri ya\u015f\u0131yorsa, y\u00fcr\u00fcy\u00fc\u015f tek ba\u015f\u0131na yeterli de\u011fildir.\u201d dedi.<\/p>\n
Bu durumda mutlaka bir uzmandan profesyonel destek al\u0131nmas\u0131n\u0131 \u00f6neren Demir, teknolojinin de hareketsizli\u011fe neden oldu\u011funa de\u011finerek \u201cEkran ba\u015f\u0131nda ge\u00e7en uzun saatler, beynin dopamin sistemini \u2018kolay haz\u2019a al\u0131\u015ft\u0131r\u0131yor. Yani sosyal medya bildirimleriyle minik mutluluklar ya\u015farken, y\u00fcr\u00fcy\u00fc\u015f gibi ger\u00e7ek ya\u015fam aktivitelerinden al\u0131nan haz azal\u0131yor. Sonu\u00e7; daha \u00e7ok ekran, daha az hareket ve daha s\u0131k depresif ruh hali\u2026 Bu k\u0131s\u0131r d\u00f6ng\u00fcy\u00fc k\u0131rman\u0131n en etkili yolu, bedeni yeniden devreye sokmak.\u201d \u015feklinde konu\u015ftu.<\/p>\n
\u201cY\u00fcr\u00fcmek bazen konu\u015fmaktan bile iyile\u015ftiricidir\u201d\u00a0<\/p>\n
18 Kas\u0131m \u2018Y\u00fcr\u00fcy\u00fc\u015fe \u00c7\u0131kma G\u00fcn\u00fc\u2019n\u00fcn sadece fiziksel sa\u011fl\u0131k i\u00e7in de\u011fil, zihinsel iyile\u015fme i\u00e7in de bir f\u0131rsat oldu\u011funu kaydeden\u00a0Uzman Klinik Psikolog\u00a0Merve\u00a0Umay\u00a0Canda\u015f Demir, \u201cBug\u00fcn kendinize bir iyilik yap\u0131n. Telefonu sessize al\u0131n, kulakl\u0131\u011f\u0131n\u0131z\u0131 tak\u0131n ya da sadece sessizli\u011fi dinleyin. Bir ad\u0131m at\u0131n. Sonra bir ad\u0131m daha. \u00c7\u00fcnk\u00fc her ad\u0131m, beyninize \u015fu mesaj\u0131 g\u00f6nderir, \u2018ben h\u00e2l\u00e2 buraday\u0131m, h\u00e2l\u00e2 hareket edebiliyorum\u2019. Ruh sa\u011fl\u0131\u011f\u0131n\u0131 ad\u0131m ad\u0131m iyile\u015ftirmek isteyenlere k\u00fc\u00e7\u00fck hat\u0131rlatma; y\u00fcr\u00fcmek bazen konu\u015fmaktan bile iyile\u015ftiricidir.\u201d diyerek s\u00f6zlerini tamamlad\u0131.\u00a0<\/p>\n
\u00a0<\/p>\n
\u00a0<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
\u00dcsk\u00fcdar \u00dcniversitesi NP\u0130STANBUL Hastanesi Uzman Klinik Psikolog Merve Umay Canda\u015f Demir, y\u00fcr\u00fcy\u00fc\u015f\u00fcn hem zihinsel hem de fiziksel sa\u011fl\u0131\u011fa etkileri ve \u00f6zellikle depresyonla m\u00fccadeleye katk\u0131s\u0131 hakk\u0131nda bilgi verdi.<\/p>\n","protected":false},"author":1,"featured_media":6256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[3266,1628,892,893,3265],"class_list":["post-6255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-candas","tag-hareket","tag-klinik","tag-psikolog","tag-yuruyus"],"_links":{"self":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/6255","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=6255"}],"version-history":[{"count":0,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/6255\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/media\/6256"}],"wp:attachment":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=6255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=6255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=6255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}