{"id":6180,"date":"2021-09-21T00:00:00","date_gmt":"2021-09-20T19:30:00","guid":{"rendered":"https:\/\/energym.ir\/mag\/%d9%88%d8%b1%d8%b2%d8%b4-%d8%a8%d8%b1%d8%a7%db%8c-%d8%a7%d8%b3%d8%aa%d8%b1%d8%b3\/"},"modified":"2026-09-27T10:33:24","modified_gmt":"2026-09-27T07:03:24","slug":"best-workouts-for-anxiety-management","status":"publish","type":"post","link":"https:\/\/energym.ir\/mag\/best-workouts-for-anxiety-management\/","title":{"rendered":"9 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0645\u0642\u0627\u0628\u0644\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633"},"content":{"rendered":"<p dir=\"rtl\" lang=\"fa\">\u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0648 \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646\u060c \u062f\u06cc\u06af\u0631 \u06cc\u06a9 \u0641\u0631\u0636\u06cc\u0647 \u0646\u06cc\u0633\u062a\u061b \u0628\u0644\u06a9\u0647 \u06cc\u06a9 \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u062b\u0628\u0627\u062a\u200c\u0634\u062f\u0647 \u0639\u0644\u0645\u06cc \u0627\u0633\u062a. \u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0627\u0633\u062a \u0648 \u062f\u0631 \u0648\u0627\u0642\u0639 \u06cc\u06a9\u06cc \u0627\u0632 \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u062a\u0631\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc \u201c\u062e\u0648\u062f\u062a\u0646\u0638\u06cc\u0645\u06cc\u201d \u0628\u0631\u0627\u06cc \u0630\u0647\u0646 \u0627\u0646\u0633\u0627\u0646 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<p dir=\"rtl\" lang=\"fa\">\u0637\u0628\u0642 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 <a href=\"https:\/\/time.com\/4958163\/exercise-depression-study\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0645\u062c\u0644\u0647 TIME<\/a> \u0628\u0627\u0632\u062a\u0627\u0628 \u06cc\u0627\u0641\u062a\u0647\u060c \u062a\u0646\u0647\u0627 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0648\u0631\u0632\u0634 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062e\u0637\u0631 \u0628\u0631\u0648\u0632 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u0645\u0639\u0646\u0627\u062f\u0627\u0631\u06cc \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u0627\u0645\u0627 \u0686\u0631\u0627 \u0627\u06cc\u0646 \u0627\u062a\u0641\u0627\u0642 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f\u061f \u067e\u0627\u0633\u062e \u062f\u0631 \u0627\u0639\u0645\u0627\u0642 \u0645\u063a\u0632 \u0645\u0627 \u0646\u0647\u0641\u062a\u0647 \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0645\u06a9\u0627\u0646\u06cc\u0633\u0645 \u0639\u0644\u0645\u06cc: \u0648\u0631\u0632\u0634 \u0628\u0627 \u0645\u063a\u0632 \u0686\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0642\u062a\u06cc \u0648\u0631\u0632\u0634 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0628\u062f\u0646 \u0634\u0645\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u06cc \u0628\u0647 \u0646\u0627\u0645 <strong>BDNF<\/strong> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22188612\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0641\u0627\u06a9\u062a\u0648\u0631 \u0646\u0648\u0631\u0648\u062a\u0631\u0648\u0641\u06cc\u06a9 \u0645\u0634\u062a\u0642 \u0627\u0632 \u0645\u063a\u0632<\/a>) \u062a\u0631\u0634\u062d \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0645\u0627\u0646\u0646\u062f \u00ab\u06a9\u0648\u062f \u0628\u0631\u0627\u06cc \u0645\u063a\u0632\u00bb \u0639\u0645\u0644 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0627\u0639\u062b <a href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/exercise-is-an-all-natural-treatment-to-fight-depression\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0646\u0648\u0631\u0648\u067e\u0644\u0627\u0633\u062a\u06cc<\/a> (\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0645\u063a\u0632) \u0645\u06cc\u200c\u0634\u0648\u062f. \u0648\u0631\u0632\u0634 \u0628\u0627\u0639\u062b \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u201c\u0647\u06cc\u067e\u0648\u06a9\u0627\u0645\u067e\u201d \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0628\u062e\u0634\u06cc \u0627\u0632 \u0645\u063a\u0632 \u06a9\u0647 \u0645\u0633\u0626\u0648\u0644 \u062a\u0646\u0638\u06cc\u0645 \u0627\u062d\u0633\u0627\u0633\u0627\u062a \u0648 \u062d\u0627\u0641\u0638\u0647 \u0627\u0633\u062a. \u0646\u062a\u06cc\u062c\u0647\u061f \u0634\u0645\u0627 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0622\u0631\u0627\u0645\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f\u060c \u0628\u0644\u06a9\u0647 \u0648\u0636\u0648\u062d \u0630\u0647\u0646\u06cc \u0648 \u062a\u0627\u0628\u200c\u0622\u0648\u0631\u06cc \u0631\u0648\u0627\u0646\u06cc\u200c\u062a\u0627\u0646 \u0646\u06cc\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u06f9 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u0645\u0628\u0627\u0631\u0632\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0648 \u0627\u0636\u0637\u0631\u0627\u0628<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0631 \u0627\u062f\u0627\u0645\u0647\u060c \u06f9 \u0648\u0631\u0632\u0634 \u06a9\u0647 \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0628\u0627 \u0645\u06a9\u0627\u0646\u06cc\u0633\u0645 \u062e\u0627\u0635 \u062e\u0648\u062f \u0628\u0647 \u0622\u0631\u0627\u0645\u0634 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645:<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f1. \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc: \u0645\u062f\u06cc\u062a\u06cc\u0634\u0646 \u062f\u0631 \u062d\u0627\u0644 \u062d\u0631\u06a9\u062a<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631 \u0627\u0633\u062a. \u062d\u0631\u06a9\u062a \u0645\u062a\u0646\u0627\u0648\u0628 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0628\u0627\u0639\u062b <a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/urban-survival\/201509\/walking-and-mental-health\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062a\u062d\u0631\u06cc\u06a9 \u062f\u0648\u0637\u0631\u0641\u0647 \u0645\u063a\u0632<\/a> \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0628\u0647 \u067e\u0631\u062f\u0627\u0632\u0634 \u0627\u0641\u06a9\u0627\u0631 \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0636\u0637\u0631\u0627\u0628 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0646\u06a9\u062a\u0647 \u0633\u0626\u0648:<\/strong> \u0628\u0631\u0627\u06cc \u0628\u0647\u0631\u0647\u200c\u0648\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631\u060c \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0631\u0627 \u062f\u0631 \u0641\u0636\u0627\u06cc \u0633\u0628\u0632 (\u0648\u0631\u0632\u0634 \u0633\u0628\u0632) \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0633\u0637\u062d \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u062e\u0648\u0646 \u0628\u0647 \u0633\u0631\u0639\u062a \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0628\u062f.<\/li>\n<\/ul>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f2. \u0634\u0646\u0627: \u0627\u06cc\u0632\u0648\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062d\u0633\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062d\u0633 \u0633\u0628\u06a9\u200c\u0628\u0627\u0631\u06cc \u062f\u0631 \u0622\u0628\u060c \u0645\u062d\u0631\u06a9\u200c\u0647\u0627\u06cc \u0628\u06cc\u0631\u0648\u0646\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 <a href=\"https:\/\/www.cdc.gov\/healthywater\/swimming\/swimmers\/health_benefits_swimming.html\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062d\u0633 \u062a\u0639\u0644\u06cc\u0642<\/a> \u0628\u0647 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0627\u062c\u0627\u0632\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0627\u0632 \u062d\u0627\u0644\u062a \u201c\u062c\u0646\u06af \u06cc\u0627 \u06af\u0631\u06cc\u0632\u201d \u062e\u0627\u0631\u062c \u0634\u062f\u0647 \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0631\u06cc\u0644\u06a9\u0633\u06cc\u0634\u0646 \u0648\u0627\u0631\u062f \u0634\u0648\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f3. \u06cc\u0648\u06af\u0627: \u0641\u0639\u0627\u0644\u200c\u0633\u0627\u0632\u06cc \u0639\u0635\u0628 \u0648\u0627\u06af<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u06cc\u0648\u06af\u0627 \u062a\u0646\u0647\u0627 \u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc \u0646\u06cc\u0633\u062a\u061b <a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/yoga-may-help-relieve-anxiety\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06cc\u0648\u06af\u0627<\/a> \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0646\u0641\u0633\u200c\u0647\u0627\u06cc \u0639\u0645\u06cc\u0642\u060c \u0639\u0635\u0628 \u0648\u0627\u06af \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u06cc\u0633\u062a\u0645 \u067e\u0627\u0631\u0627\u0633\u0645\u067e\u0627\u062a\u06cc\u06a9 \u0631\u0627 \u06a9\u0647 \u0645\u0633\u0626\u0648\u0644 \u0622\u0631\u0627\u0645\u0634 \u0627\u0633\u062a\u060c \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f4. \u062a\u0627\u06cc\u200c\u0686\u06cc: \u062a\u0645\u0631\u06a9\u0632 \u067e\u0648\u06cc\u0627<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0627\u06cc\u200c\u0686\u06cc \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u0622\u0631\u0627\u0645 \u0648 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647\u060c <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-health-benefits-of-tai-chi\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0641\u0634\u0627\u0631 \u062e\u0648\u0646 \u0631\u0627 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0631\u062f\u0647<\/a> \u0648 \u0630\u0647\u0646 \u0631\u0627 \u0627\u0632 \u0646\u0634\u062e\u0648\u0627\u0631\u0647\u0627\u06cc \u0641\u06a9\u0631\u06cc \u0622\u0632\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0627\u0633\u062a\u0631\u0633 \u0645\u0632\u0645\u0646 \u062f\u0627\u0631\u0646\u062f\u060c \u06cc\u06a9 \u0627\u0628\u0632\u0627\u0631 \u062f\u0631\u0645\u0627\u0646\u06cc \u0639\u0627\u0644\u06cc \u0627\u0633\u062a.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f5. \u06a9\u06cc\u06a9\u200c\u0628\u0648\u06a9\u0633\u06cc\u0646\u06af: \u062a\u062e\u0644\u06cc\u0647 \u0647\u06cc\u062c\u0627\u0646\u06cc (\u06a9\u0627\u062a\u0627\u0631\u0633\u06cc\u0633)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u06af\u0627\u0647\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u0633\u062a\u0631\u0633\u060c \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062a\u062e\u0644\u06cc\u0647 \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u062f\u0627\u0631\u06cc\u062f. \u06a9\u06cc\u06a9\u200c\u0628\u0648\u06a9\u0633\u06cc\u0646\u06af \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc\u060c \u0633\u0637\u062d \u0622\u062f\u0631\u0646\u0627\u0644\u06cc\u0646 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0647 \u0648 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u067e\u0633 \u0627\u0632 \u0622\u0646\u060c \u0627\u062d\u0633\u0627\u0633 \u0631\u0647\u0627\u06cc\u06cc \u0648 \u0627\u0639\u062a\u0645\u0627\u062f\u0628\u0647\u200c\u0646\u0641\u0633 \u0639\u0645\u06cc\u0642\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f6. \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc: \u0627\u0641\u0632\u0627\u06cc\u0634 \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0645\u063a\u0632\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc (\u0686\u0647 \u062f\u0631 \u0645\u062d\u06cc\u0637 \u0628\u0627\u0632 \u0648 \u0686\u0647 \u0627\u0633\u067e\u06cc\u0646\u06cc\u0646\u06af) \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0631\u0627 \u062f\u0631 \u0645\u063a\u0632 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u062a\u0631\u0634\u062d \u062f\u0648\u067e\u0627\u0645\u06cc\u0646<\/a> \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0645\u0633\u0626\u0648\u0644 \u0627\u0646\u06af\u06cc\u0632\u0647 \u0648 \u0644\u0630\u062a \u0627\u0633\u062a.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f7. \u067e\u06cc\u0644\u0627\u062a\u0633: \u0646\u0638\u0645\u200c\u062f\u0647\u06cc \u0628\u0647 \u0630\u0647\u0646<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u067e\u06cc\u0644\u0627\u062a\u0633 \u0628\u0631 \u0627\u062a\u0635\u0627\u0644 \u0630\u0647\u0646 \u0648 \u0628\u062f\u0646 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u062f. \u0637\u0628\u0642 \u06af\u0641\u062a\u0647 \u062c\u0648\u0632\u0641 \u067e\u06cc\u0644\u0627\u062a\u0633\u060c \u00ab\u0630\u0647\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062c\u0633\u0645 \u0631\u0627 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f\u00bb. \u062a\u0645\u0631\u06a9\u0632 \u062f\u0642\u06cc\u0642 \u0631\u0648\u06cc \u062d\u0631\u06a9\u0627\u062a\u060c \u062c\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u06a9\u0627\u0631 \u0627\u0633\u062a\u0631\u0633\u200c\u0632\u0627 \u0628\u0627\u0642\u06cc \u0646\u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f8. \u0628\u0627\u0631\u0627\u0633\u0644 (Barre): \u0634\u0627\u062f\u0627\u0628\u06cc \u0639\u0645\u0648\u0645\u06cc<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u062a\u0631\u06a9\u06cc\u0628 \u0628\u0627\u0644\u0647 \u0648 \u06cc\u0648\u06af\u0627 \u0628\u0627\u0639\u062b \u062f\u0631\u06af\u06cc\u0631\u06cc \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0631\u06cc\u0632 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631\u06af\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0632\u06cc\u0627\u062f \u062f\u0631 \u0632\u0645\u0627\u0646 \u06a9\u0648\u062a\u0627\u0647\u060c \u0627\u0646\u062f\u0648\u0631\u0641\u06cc\u0646\u200c\u0633\u0627\u0632\u06cc \u0633\u0631\u06cc\u0639\u06cc \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u0646\u062c\u0631 \u0628\u0647 <a href=\"https:\/\/www.apa.org\/topics\/exercise-stress\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0628\u0647\u0628\u0648\u062f \u062e\u0644\u0642\u200c\u0648\u062e\u0648<\/a> \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h3 dir=\"rtl\" lang=\"fa\">\u06f9. \u0686\u06cc\u200c\u06a9\u0627\u0646\u06af: \u062a\u0639\u0627\u062f\u0644 \u0627\u0646\u0631\u0698\u06cc (Qi)<\/h3>\n<p dir=\"rtl\" lang=\"fa\">\u0686\u06cc\u200c\u06a9\u0627\u0646\u06af \u0628\u0627 \u062d\u0631\u06a9\u0627\u062a \u0645\u0648\u0632\u0648\u0646 \u0648 \u062a\u0646\u0641\u0633\u060c <a href=\"https:\/\/www.health.harvard.edu\/blog\/mind-body-practices-can-help-you-de-stress-201602169123\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">\u0633\u0637\u062d \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0627\u062f\u0647<\/a> \u0648 \u062a\u0648\u0627\u0632\u0646 \u0627\u0646\u0631\u0698\u06cc \u0631\u0627 \u062f\u0631 \u0628\u062f\u0646 \u0628\u0631\u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u06a9\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u062e\u0633\u062a\u06af\u06cc \u0631\u0648\u0627\u0646\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0627\u0633\u062a.<\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0686\u0631\u0627 \u0648\u0631\u0632\u0634 \u06cc\u06a9 \u201c\u062f\u0631\u0645\u0627\u0646 \u0637\u0628\u06cc\u0639\u06cc\u201d \u0628\u0631\u0627\u06cc \u0627\u0633\u062a\u0631\u0633 \u0627\u0633\u062a\u061f<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0628\u0627 \u0686\u0646\u062f \u0631\u0648\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f:<\/p>\n<ol dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0645\u062f\u06cc\u0631\u06cc\u062a \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644:<\/strong> \u0648\u0631\u0632\u0634 \u0628\u0647 \u0628\u062f\u0646 \u0645\u06cc\u200c\u0622\u0645\u0648\u0632\u062f \u06a9\u0647 \u0686\u06af\u0648\u0646\u0647 \u0628\u0627 \u0627\u0633\u062a\u0631\u0633 \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u06a9\u0646\u0627\u0631 \u0628\u06cc\u0627\u06cc\u062f\u060c \u06a9\u0647 \u0627\u06cc\u0646 \u0627\u0645\u0631 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0648\u0627\u06a9\u0646\u0634 \u0628\u062f\u0646 \u0628\u0647 \u0627\u0633\u062a\u0631\u0633\u200c\u0647\u0627\u06cc \u0631\u0648\u0627\u0646\u06cc \u0645\u0646\u062c\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<li><strong>\u0628\u0647\u0628\u0648\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628:<\/strong> \u0628\u0627 \u062a\u0646\u0638\u06cc\u0645 \u0631\u06cc\u062a\u0645 \u0634\u0628\u0627\u0646\u0647\u200c\u0631\u0648\u0632\u06cc\u060c \u0648\u0631\u0632\u0634 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0648 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0631\u0627 \u0628\u0647\u062a\u0631 \u062a\u0631\u0645\u06cc\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<li><strong>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062e\u0648\u062f\u06a9\u0627\u0631\u0622\u0645\u062f\u06cc:<\/strong> \u0645\u0648\u0641\u0642\u06cc\u062a \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc\u060c \u062d\u0633 \u06a9\u0646\u062a\u0631\u0644 \u0628\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0627 \u062f\u0631 \u0641\u0631\u062f \u0627\u0641\u0633\u0631\u062f\u0647 \u06cc\u0627 \u0645\u0636\u0637\u0631\u0628 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ol>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0686\u06af\u0648\u0646\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645\u061f (\u062d\u062a\u06cc \u0648\u0642\u062a\u06cc \u062d\u0627\u0644\u0634 \u0631\u0627 \u0646\u062f\u0627\u0631\u06cc\u062f)<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0642\u062a\u06cc \u0627\u0633\u062a\u0631\u0633 \u06cc\u0627 \u0627\u0641\u0633\u0631\u062f\u06af\u06cc \u062f\u0627\u0631\u06cc\u062f\u060c \u201c\u0634\u0631\u0648\u0639 \u06a9\u0631\u062f\u0646\u201d \u0633\u062e\u062a\u200c\u062a\u0631\u06cc\u0646 \u0628\u062e\u0634 \u0627\u0633\u062a. \u0627\u0632 \u0627\u0633\u062a\u0631\u0627\u062a\u0698\u06cc\u200c\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f:<\/p>\n<ul dir=\"rtl\" lang=\"fa\">\n<li><strong>\u0642\u0627\u0646\u0648\u0646 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647:<\/strong> \u0628\u0647 \u062e\u0648\u062f\u062a\u0627\u0646 \u0642\u0648\u0644 \u0628\u062f\u0647\u06cc\u062f \u0641\u0642\u0637 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u06a9\u0646\u06cc\u062f. \u0627\u063a\u0644\u0628\u060c \u0648\u0642\u062a\u06cc \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0627\u062f\u0627\u0645\u0647 \u062f\u0627\u062f\u0646 \u0622\u0633\u0627\u0646\u200c\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/li>\n<li><strong>\u0648\u0631\u0632\u0634 \u0627\u062c\u062a\u0645\u0627\u0639\u06cc:<\/strong> \u062b\u0628\u062a\u200c\u0646\u0627\u0645 \u062f\u0631 \u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647\u06cc (\u0645\u062b\u0644 \u06cc\u0648\u06af\u0627 \u06cc\u0627 \u0628\u0627\u0631\u0627\u0633\u0644) \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0639\u0647\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/li>\n<li><strong>\u0630\u0647\u0646\u200c\u0622\u06af\u0627\u0647\u06cc \u062f\u0631 \u062d\u0631\u06a9\u062a:<\/strong> \u0647\u0646\u06af\u0627\u0645 \u0648\u0631\u0632\u0634\u060c \u0645\u0648\u0628\u0627\u06cc\u0644 \u0631\u0627 \u06a9\u0646\u0627\u0631 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0641\u0642\u0637 \u0628\u0647 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0648 \u062a\u0646\u0641\u0633 \u062e\u0648\u062f \u062a\u0648\u062c\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/energym.ir\/fitness\/sport\/course\/30\/beginner-pilates\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-large wp-image-15048\" src=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a-1024x373.png\" alt=\"\u062f\u0631\u06cc\u0627\u0641\u062a \u062f\u0648\u0631\u0647 \u0648\u0631\u0632\u0634\u06cc \u062a\u062e\u0635\u0635\u06cc \u062f\u0631 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0627\u0646\u0631\u062c\u06cc\u0645\" width=\"1024\" height=\"373\" srcset=\"https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a-1024x373.png 1024w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a-300x109.png 300w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a-768x280.png 768w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a-1536x560.png 1536w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a-1200x437.png 1200w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a-400x146.png 400w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a-700x255.png 700w, https:\/\/energym.ir\/mag\/wp-content\/uploads\/2026\/07\/88b06ce8-3e3b-46fe-a0bc-b1f3eef5eb4a.png 1712w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<hr \/>\n<h2 dir=\"rtl\" lang=\"fa\">\u0646\u062a\u06cc\u062c\u0647\u200c\u06af\u06cc\u0631\u06cc<\/h2>\n<p dir=\"rtl\" lang=\"fa\">\u0648\u0631\u0632\u0634 \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06a9\u0627\u0644\u0631\u06cc \u0646\u06cc\u0633\u062a\u061b \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a \u0631\u0648\u0627\u0646\u060c \u0648\u0631\u0632\u0634 \u06cc\u06a9 \u201c\u062f\u0627\u0631\u0648\u06cc \u0628\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9\u201d \u0627\u0633\u062a. \u0686\u0647 \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0633\u0627\u062f\u0647 \u062f\u0631 \u067e\u0627\u0631\u06a9 \u0628\u0627\u0634\u062f \u0648 \u0686\u0647 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u06a9\u06cc\u06a9\u200c\u0628\u0648\u06a9\u0633\u06cc\u0646\u06af 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