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WHAT ARE 5 WAYS TO BENEFIT FROM WALKING AND HIKING IN TURKEY?
October Sunday is the first day of the “World Walking Day.” If I said that sitting for more than 8 hours a day increases the risk of premature death, would you take a step to take action? Turkey Medicals specialist, wrote…
Have you ever thought about how many hours of the day you spend sitting? Due to the increase in the number of Turkish people working from home in Turkey during the long pandemic process, working at a computer, and the fact that most events are held online, this period of inactivity may have increased slightly. If you are one of those who spend most of your day sitting down, I have news for you: the impact of a sedentary lifestyle on your health is enormous.
October Sunday is the first day of the “World Walking Day.” So, I want to talk about the relationship between exercise and nutrition one more time. World Walking Day, in fact, was launched in 1991 by the International Federation of Sports for All (TAFISA), with the aim of raising awareness of the global crisis of physical inactivity. In our country, events are also held on October 3-4, due to the day of the march.
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THE NEW GENERATION OF ADDICTION
In a study published in the American Journal of Public Health, researchers note that sitting for more than about 8 hours a day increases the risk of premature death and some chronic diseases by 10-20 percent. In fact, some studies on this topic describe sitting for a long time as the new smoking addiction.
However, with 60-75 minutes of moderate tempo activity (constant walking) , you can counteract the effects of sitting too much. Remember that when you sit for a long time in the process of losing weight, your body’s ability to process fats will slow down. When you sit for a long time, your body’s production of lipoprotein lipase, an enzyme necessary for breaking down fats, drops by about 90 percent. The process of losing weight becomes difficult when your body is unable to break down fats.
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FOR AN EFFICIENT WALK CONSUME MEALS CONTAINING PROTEIN, COMPLEX CARBOHYDRATES AND HEALTHY FATS
If you feel tired after walking or exercising, it is worthwhile to review your nutrition plan. After a walk, it is important to take carbohydrates and proteins to support muscles. After, you can consume an intermediate meal in half an hour to restore your muscles and restore your energy. Turkish fruits and milk or oil seeds are the best alternatives for your tired body.
The timing of your meals during exercise, of course, may vary depending on individual tolerance, but a balanced Turkish meal should be 2-3 hours before an intense workout. If the exercise or walking is less intense/shorter, it may be closer to 1-2 hours ago. You can make a light meal 1-2 hours before the start of the exercise, not exceeding 200-300 calories. It is important to give your body a digestion time so that it does not bother your stomach during your walk.
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PLAN A MENU
Adding walks to your busy work or Turkish school schedule can make it even more difficult to find time to cook. You can try to make weekly menu planning, so that you both reduce the amount of waste and save time.
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DO NOT CONSIDER NUTRIENTS AS A REWARD
Remember that you do not “earn” food when exercising. A 90-minute walk around in Lara seaside or Konyaalti beachfront in Antalya city, for example, should not equal a hamburger or Turkish lamb kebab in your mind. So, do the walk not to burn a certain nutrient, but to improve your health. Instead of considering food as a reward, create motivation to contribute to your body. Remember, and the best investment in your health in the Mediterranean sea region is to incorporate the harmony of diet and exercise into your Turkish lifestyle.
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ATTENTION TO WATER CONSUMPTION OR MINERAL WATER
In order for the performance to be at the highest level, it is important to replace the lost fluid. A lack of fluid, exceeding 2-3 percent of body weight, reduces exercise performance. Hydration is vital; take care to take your mat with you when you go for a walk. It is important to replace the fluid that you have lost. And beware of Turkish drinks containing sugar.
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WHAT IS THE WALKING OR HIKING EXERCISE TIME?
Usually there is an opinion that exercise on an empty stomach will burn more fat. I want to tell you about the reasons that underlie this idea. In fact, the main mechanism here is that in case of hunger, the body feeds on the stored fats, which is associated with fat loss. Some studies point to the benefits of walking while hungry in terms of weight management: For example, a case study at Akdeniz University of 12 Turkish men notes that those who exercise before breakfast burn more fat and reduce calorie intake within 24 hours. Some studies decry this theory: a study of 20 Turkish women found no significant difference in body composition changes between groups who ate or were hungry before exercise. At the end of the study, it was shown that both groups lost body weight and fat mass.
Remember that exercising on an empty stomach can also lead your body to use protein as fuel. In short, as with everything else, personal recommendations are important when exercising on an empty stomach. If you don’t have any health problems that will prevent you from exercising on an empty stomach, and if you feel better during exercise on an empty stomach, why not. But there is no need to make it a necessity either.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.