YÜRÜMENİN KALP SAĞLIĞI ÜZERİNE FAYDALARI

488 Comments / EGZERSİZ, HAREKET, OBEZİTE, SAĞLIK / By / 22 Aralık 2020
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Tüm dünyada yetişkinlerin çoğu sedanter bir yaşam tarzı benimsemiştir. Yetişkinlerin, Avrupa’ da %43-87’ si, Birleşik Devletlerde %60+’ ı ve Avusturalya’da ise %43’ ü sedanter yaşamaktadır (USDHHS, 1996; Varo ve ark., 2003; Bauman ve ark., 2006; Tudor-Locke ve ark., 2004). Fiziksel İnaktivite hem ölüm hem de kronik hastalık nedeni olarak gösterilmektedir (Haskell ve ark., 2007). Modern yaşam tarzının (sedantarizm), primer olarak kalp, Diyabet, Obezite hastalıklarının oluşmasına ve sekonder olarak da bağışıklığın zayıflaması, depresyon, bilişsel performans düşüklüğü, bazı kanser türlerinin (akciğer, prostat, kolon ve meme) görülme durumunu da arttırmaktadır (Roberts ve  Barnard, 2005; Sesso ve ark., 2000; Campbell ve ark., 1999; Blair ve ark., 1984; Choi ve Shi, 2001; Lynch ve ark., 1996; Perry ve ark., 1995; Lee, 2003; Thune ve Furberg, 2001; Tomeo ve ark., 1999).

Modern dünya alışkanlıklarının neden olduğu sorunlar incelendiğinde, Birleşik Devletlerde aşırı kilolu yetişkinlerin oranı %65.7 ve obezler ise %30.6 düzeyindedir. Ulusal Sağlık ve Beslenme Araştırmaları (NHANES II) verilerine son 40 yıl içinde her on yıllık periyotlarda tüm yaş gruplarında hem aşırı kilolu hem de obez kişilerin sayısı dramatik şekilde artmaya devam etmektedir (Hedley ve ark., 2004; Flegal ve ark., 2002). Bulaşıcı olmayan bu salgın hastalıklar (Obezite ve diyabet) özellikle kalp hastalıkları yoluyla hem mortalite (ölüm oranını) hem de morbiditeyi (kronik hastalıklı yaşam) arttırmaktadır. Dünya açısından en yaygın kalp hastalıkları arasında hipertansiyon rapor edilmektedir. Hipertansiyon her 6 kişiden birinde görülmektedir (WHO, 2020; toplam hipertansif kişi sayısı 1.2 milyar).

Kronik kan basıncı artışı, doğrudan koroner kalp hastalıkları, inme ve kalp yetmezliği ile ilişkilidir. Kardiyovasküler ölüm ve hastalık oranları kan basıncı ile pozitif ilişkilidir. Bu nedenle, kardiyovasküler ölüm ve hastalık riskinin azaltılması kan basıncının düşürülmesi veya regüle edilmesi ile doğrudan ilişkilidir. Fiziksel aktivite, hipertansif hastalarda kan basıncının düşürülmesi ve yönetimi noktasında ilaç dışı uygulamalar arasında en etkili araçtır. Literatür çoğu araştırmada, fiziksel aktivite sonrası kan basıncının düştüğünü ifade etmektedir. Bundan dolayı günlük 10 bin adım yürümenin yüksek kan basıncını kontrol etmede etkin bir yöntem ve doz olduğu vurgulanmıştır. Ayrıca, her gün 10 bin adım yürümenin görece olarak haftalık 2000 kalorilik bir enerji harcamasına neden olacağı ve bunun sonucunda hem Obezite hem de diyabet gelişme riskinin minimize edilebileceği de ifade edilmiştir (Iwane ve ark., 2000; Paffenberger ve ark.,1986; Kelly ve McClellan, 1994). Literatür incelendiğinde, sadece günlük 30-45 dk fiziksel aktif olmanın (1000+ makale verisi) sağlık üzerine muhtemel etkileri aşağıda sıralanmıştır.  

  1. Kalp hastalıkları riskinin azalması
  2. Vücut ağırlığının etkin yönetimi
  3. Depresyon ve kaygının azalması
  4. Obezite riskinin düşmesi
  5. Kan basıncı regülasyonu
  6. Kalp fonksiyonlarının gelişmesi
  7. Ruh halinin ve mutluluk düzeyinin gelişmesi
  8. Uyku kalitesi ve süresinin optimize olması
  9. Kanser risklerinin düşmesi
  10. Vitamin D salgısında artışlar
  11. Akciğer kapasitelerinde artışlar
  12. Özgüven ve Özsaygı artışı
  13. Koordinasyon ve Denge fonksiyonlarında artış
  14. Yaşam kalitesinde artış
  15. Diyabet gelişme riskinde azalma
  16. Bilişsel becerilerde ve beyin fonksiyonlarında gelişim
  17. Bağışıklık yanıtının optimize olması
  18. Dayanıklılık ve canlılık düzeyinde artış
  19. Total iş performansında artış
  20. Yaratıcılık ve üretkenlik potansiyelinde artışlar

Sonuç olarak, sadece günde 30-45 dk sürelerde yapacağınız bir yürüme seansı yukarıda belirtilen kazanımların oluşmasına neden olabilecektir. Sağlığın korunması ve geliştirilmesi için kullanacağınız en efektif ve ekonomik yöntem fiziksel olarak aktif olmaktır. Ancak, modern tıbbın, hükümetlerin ve bireylerin temel yanılgısı sağlığı ilaç veya hastane yoluyla kontrol etmeye çalışmalarıdır. Bu bağlamda, temel yanılgı sağlığın bozulmamasına değil bozulduktan sonra nasıl çözülebileceği yaklaşımıdır. Bu bakışı açısı ile dünyanın geldiği nokta tartışmasız hasta insanların sayısında artış ile karakterize bir şekilde hastaneye ve ilaca bağımlı bireyler üretmeye devam etmektedir. Aktif olmak için bahane yok sağlık bir farkındalık olgusudur.

Haftanın Mottosu: Bozulan sağlığı geri kazanmak onu bozmamaktan daha zordur.  

Referanslar

Haskell WL, Lee IM, Pate RR, et al. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007;39(8):1423–1434.

U.S. Department of Health and Human Services (USDHHS). Physical activity and health: a report of the Surgeon General. JAMA 1996;276:522.

Varo JJ, Martínez-González MA, de Irala-Estévez J, Kearney J, Gibney M, Martínez JA. Distribution and determinants of sedentary lifestyles in the  European Union. Int J Epidemiol 2003;32:138–46.

Bauman A, Armstrong T, Davies J, et al. Trends in physical activity participation and the impact of integrated campaigns among the Australian adults, 1997–99. Aust N Z J Public Health 2003;27:76–9.

Tudor-Locke C, Bassett DR. How many steps/day are enough? Preliminary pedometer indices for public health. Sports Med 2004;34:1–8.

Paffenbarger RS Jr, Hyde RT, Wing AL, Hsieh CC: Physical activity, all-cause mortality, and longevity of college alumni. N Eng J Med 1986; 314: 605-613.

Kelley G, McClellan P: Antihypertensive effects of aero- bic exercise. Am J Hypertens 1994; 7: 115-119.

Hedley AA, Ogden CL, Johnson CL, et al. Prevalence of overweight and obesity among US children, adolescents, and adults, 1999–2002. JAMA. 2004;291: 2847–2850.

Flegal KM, Carroll MD, Ogden CL, Johnson CL. Prevalence and trends in obesity among U.S. adults, 1999–2000. JAMA. 2002;288:1723–1727.

Roberts CK, Barnard RJ. Effects of exercise and diet on chronic disease. J Appl Physiol 2005; 98: 3-30.

Sesso HD, Paffenbarger RS Jr, Lee IM. Physical ac- tivity and coronary heart disease in men: The Harvard Alumni Health Study. Circulation 2000; 102: 975-80.

Campbell NRC, Burgess E, Choi BCK et al. Lifestyle modifications to prevent and control hypertension. 1. Methods and an overview of the Canadian recommen- dations. Can Med Assoc J 1999; 160 (9 Suppl): S1- S6.

Blair SN, Goodyear NN, Gibbons LW, Cooper KH. Physical fitness and incidence of hypertension in healthy normotensive men and women. JAMA 1984; 252: 487-90.

Choi BCK, Shi F. Risk factors for diabetes mellitus by age and sex: Results of the National Population Health Survey. Diabetologia 2001; 44: 1221-31.

Lynch J, Helmrich SP, Lakka TA, et al. Moderately intense physical activities and high levels of cardiorespiratory fitness reduce the risk of non-insulin- dependent diabetes mellitus in middle-aged men. Arch Intern Med 1996; 156: 1307-14.

Perry IJ, Wannamethee SG, Walker MK, Thomson AG, Whincup PH, Shaper AG. Prospective study of risk factors for development of non-insulin-dependent diabetes in middle-aged British men. BMJ 1995; 310: 560-4.

Lee IM. Physical activity and cancer prevention – data from epidemiologic studies. Med Sci Sports Ex- erc 2003; 35: 1823-7.

Thune I, Furberg AS. Physical activity and cancer risk: dose-response and cancer, all sites and site- specific. Med Sci Sports Exerc 2001; 33: S530-S550.

Tomeo CA, Colditz GA, Willett WC, et al. Harvard Report on Cancer Prevention. Volume 3: prevention of colon cancer in the United States. Cancer Causes Control 1999; 10: 167-80.

Public Health Agency of Canada/Health Canada. Canada’s Physical Activity Guide to Healthy Active Living. Cat. No. H39-429/1998-1E. Ottawa: Health Canada, 1998. (Last Updated 2003-10-08).

Public Health Agency of Canada/Health Canada. Canada’s Physical Activity Guide for Youth. Cat. No. H39-611/2002-1E. Ottawa: Health Canada, 2002.

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