ENTRANCE Life is often defined by movement . Throughout history, civilization has shown great developments day by day. Automation and mech...
ENTRANCE
Life is often defined by movement. Throughout history, civilization has shown great developments day by day. Automation and mechanization now occupy a great place in human life. Every day a new tool is developed for human convenience. From washing dishes to cutting bread, everything is done with tools. Both in general production and in daily life, people become less active every minute.
To give an example; Human beings have lived for approximately 20 million years in our world, which has existed for 4.5 billion years in a 16 billion year old universe. In this process, the physical activity of human beings in general production was 92% before the industrial revolution in the 18th century. Today, this rate has fallen far below 20% in developed countries. It is clearly known that the human organism has to move less and less as civilization develops. A new device is developed every day, without considering the negative effects of lack of movement on the organism. People grab these gadgets for our convenience. Now let's try to explain the negative effects of lack of movement on the human body:
The human body completed its evolution in the harsh natural conditions of the early ages. In those ages, man had to be strong in order to survive, to fight against wild animals, to withstand harsh natural conditions and to be fed. He was in a constant war, people. The people of that time had a very strong physical structure. All of his muscles had developed tremendously. It was stronger, faster, more durable. It was in a constant sequence of movements, people.
Let's imagine today's people.
Today, people move much less to survive. Today, this little movement has given rise to a new group of diseases. This group of diseases is called Hypokinetic Disease. These diseases are now a group of diseases that take the most lives today. Cardiovascular diseases lead this group.
Here, the concept of "lifelong sport" was born in order to cope with this lack of movement, to increase the quality of life of people, to make people physically perform activities in daily life more easily. This phenomenon was called by different names in various periods and in various countries.
DAMAGES OF THE MINORITY OF THE MOVEMENT
In urban life, which we call civilized life, which is in constant technological and industrial development, the relaxing, empowering image and environment of rural life disappears. Houses turned into a pile of concrete are areas longing for green. A life full of industrial residues, pollution, smoke and noise. Horns, typewriters, telephone sounds, screams, shouts. The streets are narrow and smelly of dirt. Transportation vehicles filled to overflowing like cans. Streets where sullen people walk quickly. Worry about making ends meet, fear of losing one's job. And similar psycho-social pressures that occur for various reasons. When such psycho-social pressures are added to the lack of movement, the sensitivity of the organism increases and its endurance decreases.
The spiritual balance of the human organism is regulated by a system we call the Central Nervous System. This system adjusts the response of the organism to an external influence. In the face of a disturbing stress, a form of behavior that we call anxiety occurs. Again, the muscles undergo atrophy (weakening) due to lack of movement. The flexibility of the joints decreases. The nerves that control the muscles reduce their activity. Diseases such as posture disorders, arthritis and diabetes are caused by lack of exercise. Statistics in the USA revealed that 55% of deaths were due to cardiovascular diseases. Millions of dollars are spent annually on the treatment of these diseases.
B. In Germany, the working days lost due to strikes since 1954 are not even close to the working days lost due to heart diseases. In our country, the effects of cardiovascular diseases on our people are as follows:
There are more than 4 million heart patients in Türkiye. For this reason, the productive workforce is decreasing greatly. This rate reaches 300 million working days per year. Additionally, the damage caused by these diseases reaches 15-20 billion annually. Apart from these, the number of heart patients due to hypertension is approaching 300 thousand. One in two families, one in 13 people, in short, up to 10% of our population, has heart disease.
We give these figures from the brochures of the Turkish Heart Foundation, one of the useful associations of our country that conducts research on heart disease.
The lethal effect of heart diseases on people is clearly seen with the figures we have given above.
Since our subject is to fight against the diseases caused by inactivity, we cannot help but remember a saying of the famous Greek scholar Hippocrates, who can be called the father of medicine.
Hippocrates said:
“What is used is lost, what is not used is lost. ”
The information we have tried to give in the previous lines clearly proves Hippocrates' famous saying.
We have only one way out of these diseases. That too is MOVEMENT. If we want to stay healthy, we have to move. Our first and only password is “MOTION for a healthy life”. ”.
Now, on the following pages, we will try to tell you the beneficial and harmful aspects of exercise. After that, you will find exercise types and energy generation ways. We must briefly touch upon these issues. As we tried to summarize, one of the ways we can get rid of psycho-social stress and emotional (exciting) stress is to move and do sports. The only salvation for our people, whose addiction to drugs and alcohol is increasing day by day as a result of these stresses, is mobility and getting rid of the monotonous life.
If we can spare half an hour for exercise instead of carrying this stress to our family at home, we can put both our physical and mental health in order. In the lines above, we tried to explain the positive effects of physical activity on people's mental structure and health.
STUDIES FOR A HEALTHY LIFE
A study was conducted in 1967 at the Biodynamic Laboratories of the University of Wisconsin in North America. The subject of the research was "Protective exercises from coronary artery diseases". This project was carried out by heart specialists from the university's hospital, doctors from biodynamic laboratories, physical education science doctors and experts. At the beginning of the project, sports physiology scholar Prof. Dr. There is Bruno Balke. There was also a Turkish scientist in this first comprehensive scientific study on sports for health in the world. Dr. went to the USA with the scholarship he won in 1964, did his science expertise there, and then moved to the University of Wisconsin in 1965 for his doctorate study. Necmettin Erkan was one of the scientists involved in this important study. Erkan completed his doctoral study there with the research "Hypoxic exercises in the early diagnosis of Coronary Vascular Diseases". Those who play football know the Balke test. This test is Dr. It was developed by Balke. Balke is a well-known person with physical education and physician diplomas with "maximal exercise tests". He has developed tests for the early diagnosis of coronary artery diseases.
These 101 professors were divided into two experimental and one control groups. They were then taken to various exercise programs. The first group was the walk-run group. The second group played sports games. The last group was the control group.
The first group was made to run and walk for 30-45 minutes three days a week. After a while, this group was able to run at a brisk pace for 30-45 minutes. The play group, on the other hand, had 45-50 minute play lessons 3 days a week under the supervision of a leader. Games such as simple running, basketball and volleyball were taught. The control group only walked for 35-40 minutes once a week.
All 3 groups were examined every 3 months. As a result, surprising findings were found in these groups of middle-aged people. Professors in the first two experimental groups began to lose weight and lose weight in 2-2 weeks. They started to take on a normal physical appearance in 5 months. After six months, there was no one left overweight. They no longer had hypertension, which is a major risk factor for cardiovascular diseases. It was observed that these abnormalities of the professors who had some insignificant abnormalities in their ECGs completely disappeared. Although there are changes in blood, cholesterol and fat patterns that vary from person to person, it was seen that these gradually decreased to normal.
Above, we gave the results of a research conducted at the University of Wisconsin in North America. The improvements in favor of human health are clearly seen in the results. We find it useful to write that a total of 40 people were enrolled in these programs in 1973.
There is a test that is well known to those involved in sports. This test is the “Cooper Test”. The inventor of this test, Dr. Cooper conducted a major study in the US air force in 1968. As a result of the research in which approximately 10,000 staff participated, the famous "Aerobic" programs were published. Since then, millions of people of all ages have implemented these programs.
These programs of Cooper have become "staying fit through exercise" programs in which 800 thousand airmen in the US Air Force participate. Armed forces of other countries also began to use these programs. As we will explain in the following sections, aerobics is basically an exercise system that increases the work of the heart and lungs, stimulates them and makes beneficial changes. As we mentioned later, these studies produce energy through aerobic means. The person's aerobic capacity increases, that is, his condition, which we call physiological condition, increases. It enables him/her to perform and interpret both daily tasks and urgent efforts comfortably.
Among the exercises given in aerobic programs, we can list movements such as walks, runs, bicycle tours and swimming. All of these types of movements improve people's aerobic capacities.
There is only one reason why this type of exercises has spread rapidly among people, attracted attention and spread among older people. For this reason, lifelong sports is a kind of "Life Insurance".
Exercise programs strengthen the heart muscle, as a result, the number of heart beats decreases. The reason for this is that as a result of the strengthening of the heart muscle, the pumping power of the heart increases and the amount of blood increases. Additionally, the number of capillaries in the muscles increases. As a result, it reduces the chances of getting coronary artery diseases.
Additionally, it is an important factor in the treatment of some patients with pulmonary emphysema. This disease reduces the strength of your lungs. In the United States, emphysema has become an epidemic.
Aerobic exercises also improve the inspiration and expiration ability of the lungs. Therefore, more oxygen is provided to every part of the body. In emphysema, it ensures the best use of the remaining healthy lung tissue.
Aerobic exercises are adjusted for four basic age groups. These age groups; 30 years and below, 30-39 years, 40-49 years and 50 years and above.
LIFETIME SPORTS IN THE WORLD
When we turn our eyes abroad after the emergence of the phenomenon of lifelong sports, we encounter various activities related to this subject. Races with large participation and marathons are organized in which anyone who wishes can participate. We see girls, boys, athletes and non-athletes in every age group. . When we look at the streets in the morning, we see people running in shorts and tracksuits.
Especially in the 1980s, there was a great movement in this regard all over the world. We learn from the newspapers that 16 thousand people ran in Sydney at that time. 20 thousand people are running in the Boston Marathon, including ten people who have suffered an infarction. When we look through old newspapers, we read that the US President of the time, J. Carter, and today's US President Bush, were regularly jogging and exercising. Again, at that time, we see that the then President of Germany, Caerstens, made some domestic trips "on foot" for a while.
When we take a look at the publications written on this subject, we encounter the following table.
America leads the way in broadcasting. Books titled "Jogging", "Sports for Health", "Aerobics" are making big sales. They compete with best-selling books. Specifically, Dr. The books "Aerobics", "New aerobics", "Aerobicway", "Aerobic for women" written by Cooper are being published in large numbers. "Jogging" books written in France and England also find many buyers. We see that the famous walking magazine "Walking Magazine" sold over 300 thousand copies in the 1980s.
The issue of “lifelong sports” is given great importance abroad. Large organizations are created and these organizations are supported by the state.
The concept of life-long sport has been so adopted in America that; Research has shown that 55% of the American people do sports every day. Jogging, cycling, swimming, bodybuilding, far eastern sports and walking have now become a hobby of the American youth. Especially in the 1980s, the march attracted great attention. Organizations on this subject jumped from 2500 to 10 thousand. Again, we see that 30 thousand people rode bicycles in 1985 in the USA. When we take a look at the Far East from the USA, we see the fusion of traditional sports such as karate and taekwondo with the phenomenon of lifelong sports. We see that everyone in workplaces and factories does sports under the leadership of leaders in the Far East.
In Europe, on the other hand, the importance of the subject began to develop and be understood after the industrial revolution. Sports, which was monopolized by the aristocracy, began to spread to all segments with the development of the bourgeoisie. Now every factory in Europe has a sports complex. employees do sports in their spare time, with their families, under the supervision of experts.
We would like to give an example from Europe. Years ago, two physical education experts came to meet the managers of the Peugeot automobile factory. Experts named Lange and Roux brought an interesting suggestion to managers. In this proposal, they claimed that if workers followed a certain exercise program regularly, their production would increase along with their physical strength. When this suggestion was received positively, Lange and Roux began to work. As a result, production increased, albeit by a small percentage. Even though this work was generally economically based, the health of the people served was also improved.
One of the most important points here is that as people increase their physical activity, their risk of contracting diseases related to lack of movement decreases compared to other people. This naturally leads to less labor and workday loss in the industrial sector. The result of this is more production.
As a result, we can say the following: Regular and scheduled sports work is now done for human health all over the world. This phenomenon has already surpassed the limit of a hobby. It has now been understood all over the world that regular sports are a necessity. It has become an indispensable part of one's daily life.
LIFELONG SPORTS IN Turkey
In Turkey, the same name always appears in introducing, initiating and establishing the phenomenon of lifelong sports. One of our scientists has a big share at this point. This person is Dr. It is Necmettin Erkan. This scientist of ours made a great effort to spread jogging and lifelong sports in our country and to make our people adopt them. Completing his graduate education in America, Dr. In the late 60s and early 70s, Erkan made a series of programs for Ankara television, which was broadcast regionally at that time. Later, he made about 100 Lifelong Sports programs on TRT between 1975-1982.
Necmettin Erkan gave priority to books written on this subject.
After 1980, a great movement was observed in this regard in our country. One fitness center after another. , slimming salons started to open. And various lifelong fitness runs and walks have been held across the country.
On June 12, 1990, in order to organize lifelong sports activities in our country, Sports for All (HİS) federation within the body of GSGM was founded by Prof. Dr. Founded by Emin Ergen. Currently, Göksel Arsoy is the president of this federation. You can reach the Federation at 0. 312. 3116217.
HEALTHY LIFE AND PEOPLE
For centuries, research has been done to be healthy, slow down aging, and be energetic, lively and positive. We can have the basic key to a healthy and long life by controlling the factors we have in the biological development that starts at birth, such as keeping the quality of life high, being resistant to psychological negativities, living in a healthy environment, eating right and being active.
In fact, health is directly proportional to people's lifestyle.
Centuries ago, Hippocrates said, "If we could give each individual the right amount of food and exercise (exercise), neither too little nor too much, we would find the safest way for health."
The great Turkish scholar Ibn Sina also said, “There are three basic principles of protecting health; He showed the main lines of a healthy life by saying "it is movement (sports), food and sleep."
Health; It is in a very close relationship with the environment you influence with your lifestyle and behavior. For this reason, the changes in your behavior and life over time have led to the formation of very new dimensions in health.
In this age we live in, the rapid increase in urbanization, people moving their bodies less, socio-economic and cultural problems caused by unplanned construction, and factors causing psychological tension (noise, heavy traffic, etc.) have changed the shape of people's health problems.
We accept as general health rules; ideal body weight, being away from smoking, controlling stress, a healthy heart circulation, etc. An active and regular lifestyle is one of the biggest means of ensuring that factors such as these are at the desired level of health.
Especially when we look at diseases caused by inactivity, it can be seen that the basis of cause-effect relationships is basic healthy living rules and proper sports and exercise.
Sports for public health has a very important place in the determination of local governments and state policies in developed countries. The level of awareness of the people is tried to be reinforced with mass media, non-formal and formal education. In addition to the individual benefits, they also take into account the economic and social benefits it brings to local governments and the state.
HEALTHY LIFE AND EXERCISE
Health from Past to Present
Definition of health in the past; It was expressed as being free from diseases. In the early 1900s, most of the deaths were caused by infectious diseases caused by bacteria and viruses. And at that time, the average life expectancy of people was under 50 years old.
With the advancement of medical science in the late 20th century, there was a significant decrease in infectious diseases and great improvements in treatment methods. As a result, many diseases can be protected.
Nowadays, it is accepted that health has a high relationship with our lifestyle. Many infectious diseases are under our control. The most decisive feature in the relationship between health factors and death is the lifestyle we choose. It is now a fact that the advantages of medical technology and advances in protective features in medicine can increase living standards and increase the chance of living better and longer. Nowadays, life expectancy has also increased in developed countries. According to the World Health Organization data, the longest life expectancy is in Japan, with people over the age of 80.
The Relationship Between Inactivity and Obesity
Why Do We Gain Weight?
We need to know that the reason we gain weight is not the energy found in foods. The nature of food contains nutritional contents such as glucose, lipid, protein, vitamins, fibres, mineral salts and trace elements.
Therefore, the cause of obesity should not be limited only to wrong nutrition. We can collect the reasons for weight gain under the following headings:
• Malnutrition,
• Lack of physical activities
• Illness or misuse of medication,
• Slowing down of metabolism,
• Stress or psychological disorder,
• In cases of age, gender and pregnancy,
• don't sleep a lot.
Whatever the reason, obesity is considered a disease today and helps directly or indirectly cause the following disorders.
These diseases are:
1. Hypertension
2. Diabetes
3. Kidney and pancreatic failure
4. Cardiovascular disease
5. Metabolic disruptions
6. Respiratory disorders
7. Problems in anesthesia administration during surgical intervention
8. Osteoarthritis (bone thinning), gout and joint disorders
9. Cancer
10. Abnormal plasma lipid and lipoprotein concentration
11. Skin diseases
12. Mechanical deficiencies
13. Risk of accident
14. Decreased efficiency in muscle movements
15. Shortening life expectancy and accelerating aging
16. Psychological ruins
17. Weakening of the immune system
In case of obesity, it is possible to see several of these diseases together.
The Effect of Obesity and Exercise
Basal metabolic rates (BMR) vary from person to person and are one of the most important factors that determine obesity. Basal metabolism; It varies depending on age, gender, muscle mass, person's activity level, sleep status and genetic structure .
For individuals over the age of 25, every 10 years reduces energy needs by 4%. The thing to do is to either reduce the calories taken or spend the excess calories with exercise. Many researchers advocate restricting energy intake as the most effective method for weight control. In studies conducted on two groups of mice, weight loss by exercise and food restriction was examined. It was observed that 62% of the fat was lost in the mice that lost their body weight, and 78% of the fat was lost in those who exercised.
Additionally, there was protein loss in those who did not exercise. It has been clearly seen that fat and therefore weight loss by exercising is more effective and healthy.
It has been tested by many researchers that exercise plays an important role in reducing fat tissue. Particularly in the implementation of aerobic studies, subject groups; showed reductions in cell volume.
In order for exercise programs to be effective in the total amount of body fat, they must be applied for a long time and continuously. If exercise or diet cannot be continued, then the existing adipose tissue will appear in the form of volume expansion and numerical increase: therefore, early prevention with exercise and diet, instead of correcting excessive obesity, may be the most effective method for adults and the elderly to overcome fat.
Therefore, there are three ways to balance energy:
1. Calorie intake is less than daily energy needs,
2. Maintaining regular food intake and meeting calorie excess with additional physical activities,
3. Reducing daily food intake.
Coronary heart disease (CHD) usually involves degenerative changes in the interior of the great arteries that supply the heart muscles. This change causes the blood to gradually decrease with its flow through the veins and the weakening of O 2 usage due to this decrease in blood flow creates “Ischemic”. This causes myocardial infarction. Occlusion of blood vessels sometimes occurs in small vessels. Thus, part of the heart muscle dies. This is called a heart attack or myocardial infarction.
In Turkey, many young athletes aged 15 and up have passed away due to heart attacks. As the biggest factor; Wrong eating habits, unconscious exercise and hereditary factors are shown.
Atherosclerosis is one of the important causes of cardiovascular diseases; In other words, it is arteriosclerosis as a result of lubrication in the layers of the artery. This hardening causes narrowing of the heart vessels. This narrowing causes disease by deposition of fatty substances, calcium and other cellular structures in the vessel walls. In addition to the narrowing effect, the veins begin to harden. In the picture below, there are various effects of narrowing at the beginning of the disease, that is, in the early stages. These cause conditions such as numbness of certain parts of the body, decreased organ movements, chest pain, occasional limping and decreased ability to think. In the later stages, with the complete closure of the vessels through which blood passes, regional organ deaths, stroke, heart attack, body numbness, kidney failure and even death may occur.
Coronary Heart Attack Risks
The meaningful information obtained created the dynamics and natural history of the heart attack. Various individual differences, environmental factors and many individual sensitivities to CHD have been identified over the age of 30. Many features affecting CHD have been listed.
6. Obesity
7. Diabetes
8. Eating habit
9. Hereditary
10. Personal and behavioral character
11. High uric acid level
12. Respiratory dysfunctions
13. Flow of life or lifestyle
14. ECG abnormalities (at rest and during exercise)
15. Stress
No comments