{"id":5300,"date":"2021-02-12T12:55:23","date_gmt":"2021-02-12T12:55:23","guid":{"rendered":"https:\/\/www.healthy-heart.org\/pida-sydamesi-terveena\/liikunta\/"},"modified":"2021-02-15T16:41:10","modified_gmt":"2021-02-15T16:41:10","slug":"liikunta","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/fi\/pida-sydamesi-terveena\/liikunta\/","title":{"rendered":"Liikunta"},"content":{"rendered":"<p>Monet tutkimukset osoittavat, ett\u00e4 liikunta on merkitt\u00e4v\u00e4 tapa ehk\u00e4ist\u00e4 <a href=\"https:\/\/www.healthy-heart.org\/your-heart\/what-is-heart-disease\/\">syd\u00e4nsairauksia<\/a>. Viime aikoina tehdyiss\u00e4 tutkimuksissa on havaittu, ett\u00e4 riitt\u00e4v\u00e4n liikunnan lis\u00e4ksi my\u00f6s istumiseen k\u00e4ytetty aika liittyy tulevien <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/predicting-managing-risk-of-heart-disease\/\">syd\u00e4n- ja verisuonitautien riskiin<\/a>.<\/p>\n<p>Mit\u00e4 enemm\u00e4n istut, sit\u00e4 suurempi on mahdollisuutesi sairastua syd\u00e4n- ja verisuonitauteihin. V\u00e4hempi istuminen on hyv\u00e4ksi syd\u00e4melle ja auttaa v\u00e4ltt\u00e4m\u00e4\u00e4n <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/keeping-a-healthy-weight\/\">ylipainoisuutta<\/a> tai <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/diabetes\/\">tyypin 2 diabeteksen<\/a> kehittymist\u00e4.<\/p>\n<p>Istumiseen k\u00e4ytetty\u00e4 aikaa voi v\u00e4hent\u00e4\u00e4 useilla helpoilla tavoilla. Pid\u00e4 ty\u00f6paikalla kokoukset k\u00e4vellen (istumisen sijaan). Seiso tietokoneen \u00e4\u00e4ress\u00e4 ja pid\u00e4 aktiivisia taukoja, joiden aikana k\u00e4velet hieman tai venyttelet. K\u00e4y lounasaikaan k\u00e4velyll\u00e4 ja kulje ainakin osa ty\u00f6matkasta jalan tai polkupy\u00f6r\u00e4ll\u00e4.<\/p>\n<p>Kotona voit katsella televisiota seisten tai samalla, kun silit\u00e4t vaatteita tai tiskaat. Nouse seisomaan tai liikuskele ymp\u00e4ri asuntoa lukiessasi sanomalehte\u00e4 ja tarkistaessasi viestej\u00e4 \u00e4lypuhelimestasi.<\/p>\n<p>Tehokas tapa istumisen v\u00e4hent\u00e4miseen ja liikunnan lis\u00e4\u00e4miseen on askelmittarin k\u00e4ytt\u00f6 joko lantiolla tai \u00e4lypuhelimessa.<\/p>\n<p>Vuonna 2020 julkaistun ESC:n ensimm\u00e4isen urheilukardiologiaa koskevan ohjeistuksen mukaan kaikkien terveiden henkil\u00f6iden tulisi harrastaa v\u00e4hint\u00e4\u00e4n 150 minuuttia matalan tai kohtalaisen intensiteetin tai 75 minuuttia voimakkaan intensiteetin aerobista liikuntaa viikossa, tai t\u00e4t\u00e4 vastaavaa yhdistelm\u00e4\u00e4. Samaa suositellaan my\u00f6s 65-vuotiaille tai sit\u00e4 vanhemmille aikuisille, jotka ovat hyv\u00e4kuntoisia ja joilla ei ole liikkumista rajoittavia terveysongelmia.<\/p>\n<p>Jos sinulla on jo ollut syd\u00e4nongelmia, suositukset voivat muuttua: ota t\u00e4ll\u00f6in yhteys l\u00e4\u00e4k\u00e4riin tai urheilul\u00e4\u00e4k\u00e4riin, jotta sinulle voidaan m\u00e4\u00e4r\u00e4t\u00e4 sopivaa liikuntaa.<\/p>\n<blockquote><p>Aseta itsellesi p\u00e4ivitt\u00e4inen tavoite, jotta motivaatiosi s\u00e4ilyy. Lis\u00e4\u00e4 askelten m\u00e4\u00e4r\u00e4\u00e4 pys\u00e4k\u00f6im\u00e4ll\u00e4 hieman kauemmas ty\u00f6paikalta ja k\u00e4velem\u00e4ll\u00e4 loput ja k\u00e4ytt\u00e4m\u00e4ll\u00e4 portaita hissin sijaan.<\/p><\/blockquote>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monet tutkimukset osoittavat, ett\u00e4 liikunta on merkitt\u00e4v\u00e4 tapa ehk\u00e4ist\u00e4 syd\u00e4nsairauksia. Viime aikoina tehdyiss\u00e4 tutkimuksissa on havaittu, ett\u00e4 riitt\u00e4v\u00e4n liikunnan lis\u00e4ksi my\u00f6s istumiseen k\u00e4ytetty aika liittyy tulevien syd\u00e4n- ja verisuonitautien riskiin. Mit\u00e4 enemm\u00e4n istut, sit\u00e4 suurempi on mahdollisuutesi sairastua syd\u00e4n- ja verisuonitauteihin. V\u00e4hempi istuminen on hyv\u00e4ksi syd\u00e4melle ja auttaa v\u00e4ltt\u00e4m\u00e4\u00e4n ylipainoisuutta tai tyypin 2 diabeteksen kehittymist\u00e4. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5307,"parent":5188,"menu_order":8,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[100],"tags":[],"class_list":["post-5300","page","type-page","status-publish","has-post-thumbnail","hentry","category-pida-sydamesi-terveena"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Liikunta - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"Paikallaanolo tarkoittaa, ettet liiku tarpeeksi. 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