{"id":6036,"date":"2021-04-22T00:00:00","date_gmt":"2021-04-21T19:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d8%aa%d9%85%d8%b1%db%8c%d9%86-%d9%85%db%8c%d8%a7%d9%86-%d9%88%d8%b9%d8%af%d9%87\/"},"modified":"2026-02-01T10:57:20","modified_gmt":"2026-02-01T07:27:20","slug":"%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d8%b1%d8%a7%d9%87-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%aa%d8%ad%d8%b1%da%a9-%d8%af%d8%b1-%d8%b1%d9%88%d8%b2%d9%87%d8%a7%db%8c-%d9%be%d8%b1%d9%85%d8%b4%d8%ba","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/%d8%a8%d9%87%d8%aa%d8%b1%db%8c%d9%86-%d8%b1%d8%a7%d9%87-%d8%a7%d9%81%d8%b2%d8%a7%db%8c%d8%b4-%d8%aa%d8%ad%d8%b1%da%a9-%d8%af%d8%b1-%d8%b1%d9%88%d8%b2%d9%87%d8%a7%db%8c-%d9%be%d8%b1%d9%85%d8%b4%d8%ba\/","title":{"rendered":"\u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u062a\u062d\u0631\u06a9 \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc 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lang=\"fa\">\u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u0632\u0627\u0646\u0647 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f\u060c \u0646\u06af\u0631\u0627\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f\u061b<\/p>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u0686\u0646\u062f \u062c\u0644\u0633\u0647 \u06f5 \u062a\u0627 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u0647\u0645 \u06a9\u0627\u0645\u0644\u0627\u064b \u0627\u0631\u0632\u0634\u0645\u0646\u062f \u0647\u0633\u062a\u0646\u062f.<\/strong><\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0686\u06af\u0648\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u0631\u0627 \u0648\u0627\u0631\u062f \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u0648\u0632\u0627\u0646\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u06a9\u0627\u0631\u06cc \u0634\u0644\u0648\u063a\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062e\u0628\u0631 \u062e\u0648\u0628\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627\u0633\u062a.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0639\u0644\u0645\u06cc \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0642\u0627\u0644\u0628 \u0686\u0646\u062f \u0628\u062e\u0634 \u06a9\u0648\u062a\u0627\u0647 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f\u060c <strong>\u062f\u0631 \u0628\u0644\u0646\u062f\u0645\u062f\u062a \u0646\u062a\u0627\u06cc\u062c \u0645\u0634\u0627\u0628\u0647\u06cc \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a 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\u0627\u0646\u0631\u0698\u06cc<\/li>\n<li>\u06cc\u0627 \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u062f\u0631 \u0646\u062a\u06cc\u062c\u0647<\/strong>\u060c \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u062a\u0631\u06cc\u0646 \u0627\u0646\u062a\u062e\u0627\u0628 \u0628\u0631\u0627\u06cc \u0631\u0648\u0632\u0647\u0627\u06cc \u067e\u0631\u0645\u0634\u063a\u0644\u0647 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/s3.energym.ir\/statics\/images\/articles\/webp-1622882120197-1121.webp\" alt=\"\" width=\"751\" height=\"501\" \/><\/p>\n<hr \/>\n<h1 dir=\"rtl\" lang=\"fa\">\u00a0\u067e\u0646\u062c \u0645\u0632\u06cc\u062a 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dir=\"rtl\" lang=\"fa\">\u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u0628\u0647 \u06a9\u0627\u0631\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0631\u0633\u06cc\u062f<\/li>\n<li>\u0627\u0632 \u0632\u0646\u062f\u06af\u06cc \u0644\u0630\u062a \u0628\u0628\u0631\u06cc\u062f<\/li>\n<li>\u0648 \u0647\u0645\u0686\u0646\u0627\u0646 \u0641\u0639\u0627\u0644 \u0648 \u062e\u0648\u0634\u200c\u0627\u0646\u062f\u0627\u0645 \u0628\u0645\u0627\u0646\u06cc\u062f<\/li>\n<\/ul>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u00a0\u06cc\u06a9 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u0633\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646 \u0645\u06cc\u0627\u0646\u200c\u0648\u0639\u062f\u0647<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0627\u06af\u0631 \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u0627\u06cc\u062f\u0647 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0646\u06af\u0631\u0627\u0646 \u0646\u0628\u0627\u0634\u06cc\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0645\u0624\u062b\u0631 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li>\u062a\u062d\u0631\u06a9 \u0631\u0627 \u0628\u0647 \u0633\u0627\u0639\u0627\u062a \u0645\u062e\u062a\u0644\u0641 \u0631\u0648\u0632 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f<\/li>\n<li>\u0632\u0645\u0627\u0646 \u0631\u0641\u062a\u200c\u0648\u0622\u0645\u062f \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0631\u0627 \u062d\u0630\u0641 \u06a9\u0646\u06cc\u062f<\/li>\n<li>\u0648 \u0628\u062f\u0646 \u0631\u0627 \u0647\u0645\u06cc\u0634\u0647 \u0622\u0645\u0627\u062f\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f<\/li>\n<\/ul>\n<p dir=\"rtl\" lang=\"fa\"><strong>\u062f\u0631 \u0646\u0647\u0627\u06cc\u062a<\/strong>\u060c \u0647\u0645\u06cc\u0646 \u062a\u062d\u0631\u06a9\u200c\u0647\u0627\u06cc \u06a9\u0648\u0686\u06a9\u060c \u0646\u062a\u0627\u06cc\u062c \u0628\u0632\u0631\u06af \u0645\u06cc\u200c\u0633\u0627\u0632\u0646\u062f.\u00a0 \u0628\u0627 <a href=\"https:\/\/energym.ir\/fitness\"><strong>\u062f\u0648\u0631\u0647 \u0647\u0627 \u0648 \u067e\u06a9\u06cc\u062c \u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0627\u0646\u0631\u062c\u06cc\u0645<\/strong><\/a> \u0645\u06cc\u062a\u0648\u0627\u0646\u06cc\u062f\u00a0 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u062f\u0631 \u0632\u0645\u0627\u0646 \u062f\u0644\u062e\u0648\u0627\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 \u0627\u0632 \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc \u062a\u0627 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0637\u06cc \u0631\u0648\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f.<\/p>\n<hr \/>\n<h3 dir=\"rtl\" lang=\"fa\">\u0645\u0646\u0627\u0628\u0639 \u0639\u0644\u0645\u06cc \u0645\u0631\u062a\u0628\u0637<\/h3>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/short-bouts-of-exercise-add-up\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.health.harvard.edu\/exercise-and-fitness\/short-bouts-of-exercise-add-up<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/index.htm\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.cdc.gov\/physicalactivity\/basics\/index.htm<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines<\/a><\/p>\n<p dir=\"ltr\" lang=\"en\"><a href=\"https:\/\/www.nimh.nih.gov\/health\/topics\/exercise-and-mental-health\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nimh.nih.gov\/health\/topics\/exercise-and-mental-health<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u062a\u062d\u0631\u06a9 \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u067e\u0631\u0645\u0634\u063a\u0644\u0647 \u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0634\u0644\u0648\u063a \u0627\u0645\u0631\u0648\u0632\u060c \u0647\u0645\u0647 \u0645\u0627 \u0647\u0631 \u0631\u0648\u0632 \u0632\u0645\u0627\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0627\u0645\u0644 \u0646\u062f\u0627\u0631\u06cc\u0645. 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