{"id":4738,"date":"2026-02-26T08:29:19","date_gmt":"2026-02-26T08:29:19","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=4738"},"modified":"2026-03-23T09:50:23","modified_gmt":"2026-03-23T09:50:23","slug":"sitting-less-small-changes-that-make-a-big-difference","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/tr\/2026\/02\/sitting-less-small-changes-that-make-a-big-difference\/","title":{"rendered":"Daha Az Oturmak: B\u00fcy\u00fck Fark Yaratan K\u00fc\u00e7\u00fck De\u011fi\u015fiklikler"},"content":{"rendered":"

Zofia Szczuka \u2013 SWPS \u00dcniversitesi, Polonya & Deakin \u00dcniversitesi, Avustralya<\/strong><\/p>\n

Sedanter davran\u0131\u015flar: Sadece \u201caktif olmamak\u201dtan daha fazlas\u0131<\/strong><\/p>\n

Fiziksel aktiviteyi art\u0131rman\u0131n sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan faydalar\u0131 yayg\u0131n olarak bilinmektedir. Ancak \u201csedanter davran\u0131\u015flar\u201d olarak adland\u0131r\u0131lan durumlara ayn\u0131 \u00f6l\u00e7\u00fcde dikkat ediyor muyuz?<\/p>\n

Sedanter davran\u0131\u015flar<\/a>, g\u00fcn i\u00e7inde uyan\u0131k oldu\u011fumuz saatlerde, oturarak ya da uzanarak yapt\u0131\u011f\u0131m\u0131z ve v\u00fccudun \u00e7ok az enerji harcad\u0131\u011f\u0131 t\u00fcm aktiviteleri kapsar. \u00d6nemli bir ayr\u0131nt\u0131 \u015fudur: Sedanter davran\u0131\u015flar, d\u00fc\u015f\u00fck seviyedeki fiziksel aktivite ile ayn\u0131 \u015fey de\u011fildir. \u00d6rne\u011fin her sabah 30 dakika ko\u015fuya \u00e7\u0131k\u0131yor olabilirsiniz, ancak g\u00fcn\u00fcn geri kalan\u0131n\u0131 i\u015fte ya da evde uzun s\u00fcre oturarak ge\u00e7iriyor olabilirsiniz. Bu durum bazen \u201caktif koltuk patatesi<\/a>\u201d olarak adland\u0131r\u0131l\u0131r: D\u00fczenli egzersizin, uzun s\u00fcreli oturma ile bir arada bulunmas\u0131. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn g\u00fcncel<\/a> k\u0131lavuzlar\u0131nda sedanter davran\u0131\u015flar\u0131n azalt\u0131lmas\u0131 ve fiziksel aktivitenin art\u0131r\u0131lmas\u0131 birbirini tamamlayan hedefler olarak ele al\u0131nmaktad\u0131r.<\/p>\n

<\/p>\n

Sedanter davran\u0131\u015flarla ba\u011flant\u0131l\u0131 riskler<\/strong><\/p>\n

\u0130\u015f yerlerinde, telefon g\u00f6r\u00fc\u015fmelerinde, yemek yerken, seyahat ederken ve sosyal medyada vakit ge\u00e7irirken otururuz. Bilimsel veriler<\/a>, \u00f6rne\u011fin pratisyen hekimler gibi bir\u00e7ok sa\u011fl\u0131k \u00e7al\u0131\u015fan\u0131n\u0131n, ortalama bir i\u015f g\u00fcn\u00fcnde 10 saatin \u00fczerinde oturarak zaman ge\u00e7irdi\u011fini g\u00f6stermektedir. Bu say\u0131lar \u00f6nemlidir. Uzun s\u00fcreli oturma; kalp-damar hastal\u0131klar\u0131, diyabet, baz\u0131 kanser t\u00fcrleri ve depresyon gibi pek \u00e7ok sa\u011fl\u0131k sorununun riskini art\u0131rmaktad\u0131r<\/a>. Kendi g\u00fcn\u00fcn\u00fcz\u00fcn ne kadar\u0131n\u0131 oturarak ge\u00e7irdi\u011finizi ve bu s\u00fcreye ne s\u0131kl\u0131kla ara verdi\u011finixi hi\u00e7 d\u00fc\u015f\u00fcnd\u00fcn\u00fcz m\u00fc? Evde ya da i\u015fte bak\u0131m verdi\u011finiz ki\u015filerin durumu nas\u0131l? Bunlar, \u00fczerinde d\u00fc\u015f\u00fcnmeye de\u011fer sorulard\u0131r.<\/p>\n

Bu durum neden sizin ve dan\u0131\u015fanlar\u0131n\u0131z i\u00e7in \u00f6nemli?<\/strong><\/p>\n

Ne kadar oturdu\u011funuz ve ne s\u0131kl\u0131kla hareket etti\u011finiz, yaln\u0131zca kendi sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 de\u011fil, dan\u0131\u015fanlar\u0131n\u0131z\u0131n sa\u011fl\u0131k \u00f6nerilerinize nas\u0131l yakla\u015ft\u0131\u011f\u0131n\u0131 da etkileyebilir. Ara\u015ft\u0131rmalar, dan\u0131\u015fanlar\u0131n sa\u011fl\u0131k uzmanlar\u0131n\u0131 aktif olarak alg\u0131lad\u0131klar\u0131nda kendilerinin de daha aktif olabileceklerine dair g\u00fcvenlerinin artt\u0131\u011f\u0131n\u0131 g\u00f6stermektedir<\/a>. Bir\u00e7ok ki\u015fi i\u00e7in sa\u011fl\u0131k uzmanlar\u0131 \u00f6nemli rol modellerdir. G\u00fcn i\u00e7indeki toplam oturma s\u00fcrenizi azaltmaya ya da k\u0131sa hareket molalar\u0131 eklemeye \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131zda hem kendi sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 desteklemi\u015f olursunuz hem de dan\u0131\u015fanlar\u0131n\u0131z i\u00e7in daha sa\u011fl\u0131kl\u0131 rutinleri modellemi\u015f olursunuz.<\/p>\n

G\u00fcn\u00fcn\u00fcz halihaz\u0131rda hareket i\u00e7erse bile, sedanter davran\u0131\u015flar\u0131n azalt\u0131lmas\u0131n\u0131 dan\u0131\u015fanlara te\u015fvik etmek \u00f6nemini korur. \u00c7\u00fcnk\u00fc hem yeti\u015fkinler hem de \u00e7ocuklar, uyan\u0131k olduklar\u0131 zaman\u0131n b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc oturarak ge\u00e7irmekte ve bu s\u00fcre y\u0131llar i\u00e7inde giderek artmaktad\u0131r. Buna kar\u015f\u0131n, bu konudaki toplumsal fark\u0131ndal\u0131k h\u00e2l\u00e2 d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n

Hareketi oturman\u0131n yerine koymak<\/strong><\/p>\n

Hareket etmeyi oturman\u0131n yerine koymak i\u00e7in basit yollar aranabilir. Bilimsel veriler<\/a>, bu de\u011fi\u015fikliklerin yak\u0131n bir arkada\u015f, romantik partner ya da bir aile \u00fcyesiyle birlikte yap\u0131ld\u0131\u011f\u0131nda daha kolay olabilece\u011fini de g\u00f6stermektedir. \u0130\u015fe giderken bir durak \u00f6nce inmek ya da ekran kar\u015f\u0131s\u0131nda oturmak yerine aileyle daha aktif zaman ge\u00e7irmek gibi k\u00fc\u00e7\u00fck d\u00fczenlemeler de\u011fi\u015fiklik yaratmak i\u00e7in yard\u0131mc\u0131 olabilir. Oturman\u0131n ka\u00e7\u0131n\u0131lmaz oldu\u011fu durumlarda bile, k\u0131sa y\u00fcr\u00fcy\u00fc\u015fler ya da esneme molalar\u0131 anlaml\u0131 farklar yarat\u0131r. Sandalyeden birka\u00e7 dakikal\u0131\u011f\u0131na kalkmak dahi odaklanmay\u0131, duygu durumunu<\/a> ve \u00fcretkenli\u011fi<\/a> art\u0131r\u0131r. S\u0131k verilen hareket molalar\u0131 ayn\u0131 zamanda stres seviyesini, uyku h\u00e2lini, a\u011fr\u0131 ve bedensel rahats\u0131zl\u0131\u011f\u0131,<\/a> kardiyovask\u00fcler riskleri<\/a> ve kan \u015fekerindeki gl\u00fckoz miktar\u0131n\u0131<\/a> azaltmaktad\u0131r.<\/p>\n

Farkl\u0131 oturma bi\u00e7imleri ve farkl\u0131 sa\u011fl\u0131k etkileri<\/strong><\/p>\n

\u0130ki ki\u015fi g\u00fcn i\u00e7inde ayn\u0131 toplam s\u00fcre boyunca oturuyor olsa bile, bu s\u00fcrenin nas\u0131l da\u011f\u0131ld\u0131\u011f\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde farkl\u0131l\u0131k g\u00f6sterebilir. Bu fark sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan anlaml\u0131d\u0131r. \u0130vme\u00f6l\u00e7er temelli bir \u00e7al\u0131\u015fmada<\/a>, bu durum iki davran\u0131\u015f profiliyle a\u00e7\u0131klanm\u0131\u015ft\u0131r. \u201cUzun s\u00fcre oturanlar\u201d, g\u00fcn boyunca genellikle \u00e7ok az ara vererek, uzun ve kesintisiz oturma d\u00f6nemleri ya\u015farlar. \u201cAra verenler\u201d ise \u00f6rne\u011fin telefon konu\u015fmalar\u0131 s\u0131ras\u0131nda ya da g\u00f6revler aras\u0131ndaki k\u0131sa molalarda s\u0131k s\u0131k aya\u011fa kalkarlar. Ara\u015ft\u0131rmac\u0131lar, oturmay\u0131 daha s\u0131k b\u00f6len ki\u015filerin toplam sedanter s\u00fcreleri ve orta-yo\u011fun fiziksel aktiviteleri ayn\u0131 olsa bile, daha iyi metabolik sonu\u00e7lara sahip olduklar\u0131n\u0131 g\u00f6stermektedir. En s\u0131k ara veren gruptaki ki\u015filerin bel \u00e7evrelerinin, en az ara veren gruptakilere k\u0131yasla 6 santimetre civar\u0131nda daha k\u00fc\u00e7\u00fck oldu\u011fu da g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n

Bu alandaki ara\u015ft\u0131rmalar hen\u00fcz erken a\u015famada oldu\u011fundan, oturman\u0131n ne s\u0131kl\u0131kla b\u00f6l\u00fcnmesi gerekti\u011fine dair resm\u00ee \u00f6neriler bulunmamaktad\u0131r. Ancak mevcut kan\u0131tlar, yakla\u015f\u0131k her 30 dakikada bir<\/a> k\u0131sa bir hareket molas\u0131 verilmesinin faydal\u0131 olabilece\u011fini g\u00f6stermektedir. \u00d6nerilen fiziksel aktivite d\u00fczeylerine ula\u015f\u0131l\u0131p ula\u015f\u0131lmad\u0131\u011f\u0131ndan ba\u011f\u0131ms\u0131z olarak, toplam oturma s\u00fcresini azaltmak ve g\u00fcne k\u0131sa hareket molalar\u0131 eklemek hem sizin hem de destekledi\u011finiz ki\u015filer i\u00e7in fark yaratabilir.<\/p>\n

Pratik \u00f6neriler<\/strong><\/p>\n

Oturma s\u00fcresini azaltmak i\u00e7in baz\u0131 pratik \u00f6neriler a\u015fa\u011f\u0131daki gibidir:<\/p>\n

Oturmay\u0131 m\u00fcmk\u00fcn oldu\u011funca b\u00f6l\u00fcn:<\/strong> Klinik ortamlarda ve masa ba\u015f\u0131 i\u015flerde uzun ve kesintisiz oturma s\u00fcreleri yayg\u0131nd\u0131r. K\u0131sa s\u00fcreli aya\u011fa kalkmak, esnemek ya da k\u00fc\u00e7\u00fck bir y\u00fcr\u00fcy\u00fc\u015f bile bu s\u00fcreleri b\u00f6lmeye yard\u0131mc\u0131 olur. (\u00f6rnek aktiviteler<\/a>)<\/p>\n

Hareketi zaten yapt\u0131\u011f\u0131n\u0131z \u015feylere ekleyin:<\/strong> Hareket mutlaka ayr\u0131 bir g\u00f6rev olmak zorunda de\u011fildir. Telefonla konu\u015furken y\u00fcr\u00fcmek, dan\u0131\u015fanlar aras\u0131nda hareket etmek ya da kahve almaya giderken biraz y\u00fcr\u00fcmek g\u00fcn i\u00e7indeki hareket s\u00fcrenizi art\u0131r\u0131r.<\/p>\n

Hafif i\u015fler i\u00e7in ayakta durun:<\/strong> Not okumak, e-postalara bakmak ya da televizyon izlemek her zaman oturmay\u0131 gerektirmez. Diz\u00fcst\u00fc bilgisayar\u0131 y\u00fckseltmek ya da ayakta \u00e7al\u0131\u015fma masas\u0131 kullanmak gibi k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler ayakta durmay\u0131 ola\u011fan hale getirebilir.<\/p>\n

G\u00fcnl\u00fck i\u015fleri hareket f\u0131rsat\u0131 olarak kullan\u0131n:<\/strong> Ev i\u015fleri, k\u0131sa mesafelerde y\u00fcr\u00fcmek, merdiven kullanmak ya da televizyon izlerken hareket etmek gibi g\u00fcndelik aktiviteler oturman\u0131n yerini hafif harekete b\u0131rakabilir.<\/p>\n

\u00c7evrenizi hareketi te\u015fvik edecek \u015fekilde d\u00fczenleyin:<\/strong> Evde ve i\u015fte yap\u0131lacak k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler, ekstra \u00e7aba gerektirmeden hareket etmeyi te\u015fvik edebilir. Baz\u0131 e\u015fyalar\u0131 uzakta tutmak, aya\u011fa kalkmay\u0131 hat\u0131rlatan alarmlar kurmak ya da ak\u0131lda tutulabilecek basit egzersizler belirlemek gibi de\u011fi\u015fimler hareket s\u00fcrenizi art\u0131rabilir.<\/p>\n

\u0130ngilizce asl\u0131ndan \u00e7eviren<\/em>: Ulusal Edit\u00f6r Selen \u00d6zbek, M.Sc.<\/p>\n","protected":false},"excerpt":{"rendered":"

By Zofia Szczuka, SWPS University, Poland and Deakin University, Australia Sedentary behaviors: more than just \u201cnot being active\u201d The health benefits of increasing physical activity are widely known. But do we give the same attention to so-called \u2018sedentary behaviors\u2019? Sedentary […]<\/p>\n","protected":false},"author":9,"featured_media":4744,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[25,9,13,59,56,24],"tags":[],"class_list":["post-4738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goal-setting","category-habit","category-interventions","category-physical-activity","category-public-health","category-self-regulation"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"tr","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":false,"content":false,"excerpt":false},"my":{"title":false,"content":false,"excerpt":false},"bg":{"title":false,"content":false,"excerpt":false},"zh":{"title":false,"content":false,"excerpt":false},"hr":{"title":true,"content":true,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":false,"content":false,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":false,"content":false,"excerpt":false},"he":{"title":false,"content":false,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"kr":{"title":false,"content":false,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":false,"content":false,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":false,"content":false,"excerpt":false},"ro":{"title":false,"content":false,"excerpt":false},"ru":{"title":false,"content":false,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":false,"content":false,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/4738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/comments?post=4738"}],"version-history":[{"count":16,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/4738\/revisions"}],"predecessor-version":[{"id":4781,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/4738\/revisions\/4781"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/media\/4744"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/media?parent=4738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/categories?post=4738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/tags?post=4738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}