{"id":11880,"date":"2021-07-25T17:36:02","date_gmt":"2021-07-25T14:36:02","guid":{"rendered":"https:\/\/www.qatifscience.com\/?p=11880"},"modified":"2021-07-25T17:36:02","modified_gmt":"2021-07-25T14:36:02","slug":"%d9%83%d9%8a%d9%81-%d8%aa%d8%a8%d8%af%d8%a3-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d8%ac-%d8%a7%d9%84%d9%85%d8%b4%d9%8a-%d8%aa%d8%b1%d8%ac%d9%85%d8%a9-%d8%b9%d9%84%d9%8a-%d8%a7%d9%84%d8%ac%d8%b4%d9%8a","status":"publish","type":"post","link":"https:\/\/www.qatifscience.com\/?p=11880","title":{"rendered":"\u0643\u064a\u0641 \u062a\u0628\u062f\u0623 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0645\u0634\u064a – \u062a\u0631\u062c\u0645\u0629 \u0639\u0644\u064a \u0627\u0644\u062c\u0634\u064a"},"content":{"rendered":"

How to Start a Walking Program
\n(\u0625\u0639\u062f\u0627\u062f: \u0643\u0627\u0631\u0645\u0644\u064a\u062a\u0627 \u0633\u0648\u064a\u0646\u0631 – Carmelita Swiner, MD)<\/span><\/h2>\n

\u0627\u0644\u0645\u0634\u064a \u0644\u0627 \u064a\u0643\u0644\u0641 \u0634\u064a\u0626\u0627 \u060c \u0648\u0627\u0644\u062c\u0645\u064a\u0639 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u060c \u0648\u0627\u0644\u0645\u0634\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649:<\/strong><\/span>
\n\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a – \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 – \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c – \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0633\u0643\u0631\u064a – \u0648\u0623\u0643\u062b\u0631 \u0645\u0646 \u0647\u0630\u0627….<\/strong><\/span>
\n\u0644\u0643\u0646 \u0643\u064a\u0641\u061f …. \u0627\u0644\u064a\u0643 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c:<\/strong><\/span><\/h3>\n

1- \u062d\u062f\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641<\/strong><\/p>\n

\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0647\u062f\u0641\u0643 \u0648\u0627\u0642\u0639\u064a \u0639\u0646\u062f \u0627\u0644\u0628\u062f\u0621. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a 20 \u062f\u0642\u064a\u0642\u0629 \u0643\u0644 \u064a\u0648\u0645 \u062a\u062c\u0639\u0644\u0643 \u0645\u0631\u0647\u0642 \u0648\u062a\u0633\u0628\u0628 \u0644\u0643 \u0623\u0644\u0645\u060c \u062c\u0631\u0628 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0623\u064a\u0627\u0645 \u0628\u062f\u064a\u0644\u0629 (\u064a\u0648\u0645 \u0648\u064a\u0648\u0645). \u0632\u062f \u0645\u062f\u0629 \u0645\u0634\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 2 \u0625\u0644\u0649 5 \u062f\u0642\u0627\u0626\u0642 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0628\u0646\u0627\u0621 \u0644\u064a\u0627\u0642\u062a\u0643. \u0628\u0645\u062c\u0631\u062f \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u062a\u064a \u0642\u0631\u0631\u062a\u0647\u0627 \u062f\u0648\u0646 \u0639\u0646\u0627\u0621\u060c \u064a\u0645\u0643\u0646\u0643 \u062d\u064a\u0646\u0647\u0627 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u064a\u0627\u0645. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0631\u063a\u0628\u062a \u0641\u064a \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u0641\u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u062a\u0643 \u0623\u0648 \u0627\u0628\u062d\u062b \u0639\u0646 \u0637\u0631\u064a\u0642 \u0628\u0647 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0627\u062a.<\/p>\n

\"writing<\/p>\n

2- \u062c\u062f\u0648\u0644 \u0648\u0642\u062a \u0627\u0644\u0645\u0634\u064a<\/strong><\/p>\n

\u0647\u0644 \u0623\u0646\u062a \u0645\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u064a\u0642\u0638\u0648\u0646 \u0645\u0628\u0643\u0631\u064b\u0627 \u0648\u062a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0644\u062a\u062d\u0631\u0643\u061f \u062e\u0637\u0637 \u0644\u0645\u0634\u064a\u0643 \u0623\u0648\u0644 \u0634\u064a\u0621 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0623\u0645\u0633\u064a\u0627\u062a \u0623\u0641\u0636\u0644\u060c \u0641\u0627\u0643\u062a\u0628 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u062a\u0642\u0648\u064a\u0645\u0643 \u0648\u0627\u062c\u0639\u0644 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u064a\u0639\u0631\u0641\u0648\u0646 \u0623\u0646\u0643 \u0645\u0634\u063a\u0648\u0644. \u0648\u0627\u0644\u0623\u0641\u0636\u0644 \u0645\u0646 \u0630\u0644\u0643\u060c \u062d\u062f\u062f \u0645\u0648\u0639\u062f\u064b\u0627 \u0645\u0646\u062a\u0638\u0645\u064b\u0627 \u0645\u0639 \u0635\u062f\u064a\u0642 \u062d\u062a\u0649 \u064a\u0635\u0639\u0628 \u062a\u062e\u0637\u064a\u0647. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0633\u064a\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u062f\u0627\u0645 \u0623\u0648 \u062a\u0642\u0648\u0645 \u0628\u0625\u064a\u0642\u0627\u0641 \u0633\u064a\u0627\u0631\u062a\u0643 \u0628\u0639\u064a\u062f\u0627\u064b \u0639\u0646 \u0627\u0644\u0645\u0643\u062a\u0628 \u0643\u064a \u062a\u0645\u0627\u0631\u0633 \u0634\u064a\u0621 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a\u060c \u0641\u0627\u0636\u0628\u0637 \u062c\u062f\u0648\u0644\u0643 \u0627\u0644\u0632\u0645\u0646\u064a \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0645\u0643\u0627\u0646 \u0639\u0645\u0644\u0643 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u062d\u062f\u062f. \u062a\u0630\u0643\u0631\u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u0625\u0633\u062a\u0639\u062f\u0627\u062f \u0623\u0648 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u0646\u0627\u0643.<\/p>\n

\"calendar<\/p>\n

3- \u0627\u0646\u0637\u0644\u0642!<\/strong><\/p>\n

\u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u062a\u0643\u060c \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0627\u0644\u062c\u0647\u062f. \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0645\u0634\u064a \u062d\u0648\u0627\u0644\u064a 150 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0647\u0630\u0627 \u062d\u0648\u0627\u0644\u064a 30 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c 5 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0646\u0645\u0637 \u0623\u0642\u0644 \u0645\u0646 \u0630\u0644\u0643\u060c \u0641\u0644\u0627 \u062a\u0642\u0644\u0642. \u062d\u062a\u0649 5 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0644\u0627 \u0634\u064a\u0621. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0645\u0634\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0641\u0647\u0630\u0627 \u0631\u0627\u0626\u0639! \u0645\u0627 \u0639\u0644\u064a\u0643 \u0633\u0648\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0648\u0627\u0644\u062a\u062d\u062f\u062b \u0645\u0639 \u0637\u0628\u064a\u0628\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0631\u0636 \u0623\u0648 \u0644\u0627 \u062a\u0639\u0631\u0641 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p>\n

\"tying<\/p>\n

4- \u0623\u0645\u0634\u064a \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646<\/strong><\/p>\n

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\"couple<\/p>\n

5- \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629<\/strong><\/p>\n

\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644 \u062d\u0630\u0627\u0621 \u0627\u0644\u0645\u0634\u064a \u062c\u064a\u062f\u061f \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062d\u0634\u0648\u0629 \u0627\u0644\u0644\u0627\u0626\u0642\u0629\u060c \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u062a\u064a “\u062a\u062a\u0646\u0641\u0633”\u060c \u0648\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u0627\u0621\u060c \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0646 \u0627\u0644\u0643\u0639\u0628 \u0625\u0644\u0649 \u0623\u062e\u0645\u0635 \u0627\u0644\u0642\u062f\u0645 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646\u0647\u0627. \u0644\u0643\u0646 \u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0647\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062d\u0630\u0627\u0626\u0643 \u0641\u0636\u0641\u0627\u0636\u064b\u0627 \u0628\u062f\u0631\u062c\u0629 \u0643\u0627\u0641\u064a\u0629 \u0628\u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0647\u0632 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u0644\u0643\u0646 \u062f\u0627\u0641\u0626\u064b\u0627 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0645\u0646\u0639 \u0642\u062f\u0645\u0643 \u0645\u0646 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642. \u0625\u0630\u0627 \u0641\u0631\u0643\u062a \u0648\u062a\u0634\u0643\u0644\u062a \u0645\u0633\u0627\u0645\u064a\u0631 \u0641\u064a \u0627\u0633\u0641\u0644 \u0642\u062f\u0645\u0643\u060c \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0625\u0646 \u062d\u0630\u0627\u0626\u0643 \u0636\u064a\u0642\u0629 \u062c\u062f\u064b\u0627.<\/p>\n

\"shopping<\/p>\n

6- \u0643\u0646 \u0645\u0633\u062a\u0639\u062f\u0627\u064c<\/strong><\/p>\n

\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0644\u0627\u0628\u0633\u0643 \u0641\u0636\u0641\u0627\u0636\u0629 \u0648\u0645\u0631\u064a\u062d\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0646\u0641\u0633. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062c\u0648 \u062d\u0627\u0631\u0627\u064b\u060c \u0627\u062c\u0639\u0644 \u0644\u0628\u0627\u0633\u0643 \u062e\u0641\u064a\u0641. \u0631\u0628\u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0642\u0628\u0639\u0629 \u0648\u0646\u0638\u0627\u0631\u0627\u062a \u0634\u0645\u0633\u064a\u0629 \u0648\u0648\u0627\u0642\u064a \u0645\u0646 \u0627\u0644\u0634\u0645\u0633 \u0644\u062d\u0645\u0627\u064a\u062a\u0643 \u0645\u0646 \u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 – \u0641\u064a \u0627\u0644\u0634\u062a\u0627\u0621\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0646 \u062a\u0644\u0628\u0633 \u0637\u0628\u0642\u0627\u062a \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0625\u0632\u0627\u0644\u062a\u0647\u0627 \u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u062f\u0641\u0626\u064b\u0627. \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0627\u064a\u0636\u0627\u064b \u0644\u0647\u0627\u062a\u0641\u0643 \u0627\u0644\u062e\u0644\u0648\u064a \u0623\u0648 \u0633\u0627\u0639\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0630\u0627 \u0627\u062d\u0628\u0628\u062a \u062a\u0633\u062c\u064a\u0644 \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u0646\u0634\u0627\u0637\u0643 \u0643\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0648\u0645\u0627 \u0634\u0627\u0628\u0647. \u0647\u0646\u0627\u0643 \u0623\u0646\u0648\u0627\u0639 \u0639\u062f\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0648\u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0647\u0627 \u0625\u062e\u0628\u0627\u0631\u0643 \u0639\u0646 \u0639\u062f\u062f \u062e\u0637\u0648\u0627\u062a\u0643 \u0623\u0648 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0634\u064a\u0647\u0627\u060c \u0648\u062d\u062a\u0649 \u0639\u0646 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062d\u0631\u0642\u062a\u0647\u0627. \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0639\u0644\u0649 \u0647\u0627\u062a\u0641\u0643 \u0647\u0648 \u0627\u0644\u0623\u0633\u0647\u0644 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0623\u062c\u0647\u0632\u0629 \u0631\u0642\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0623\u062e\u0631\u0649 \u062a\u0642\u0648\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u0634\u064a\u0621.<\/p>\n

\"layered<\/p>\n

7- \u0627\u0633\u062a\u063a\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0645\u0635\u0627\u062d\u0628\u0629<\/strong><\/p>\n

\u062e\u0630 \u0641\u064a \u0639\u064a\u0646 \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631 \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0630\u0647\u0628 \u0625\u0644\u064a\u0647\u0627\u060c \u0645\u062b\u0644 \u0627\u0644\u0628\u0642\u0627\u0644\u0629 \u0623\u0648 \u0627\u0644\u0623\u0633\u0648\u0627\u0642 \u0627\u0644\u0645\u0631\u0643\u0632\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0642\u0647\u0649 \u0623\u0648 \u0645\u0643\u062a\u0628 \u0627\u0644\u0628\u0631\u064a\u062f \u0623\u0648 \u0645\u062a\u062c\u0631 \u0627\u0644\u0623\u062c\u0647\u0632\u0629. \u062b\u0645 \u0641\u0643\u0631 \u0641\u064a \u0646\u0641\u0633\u0643: \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0645\u0634\u064a\u061f \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0645\u0643\u0627\u0646 \u0628\u0639\u064a\u062f\u064b\u0627\u060c \u0641\u0631\u0628\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u064a\u0627\u0631\u062a\u0643 \u0648\u0627\u064a\u0642\u0627\u0641\u0647\u0627 \u0628\u0639\u064a\u062f\u0627\u064b \u0639\u0646 \u0627\u0644\u0645\u0643\u0627\u0646 \u0643\u064a \u062a\u0645\u0634\u064a. \u0642\u0641 \u0641\u064a \u0627\u0644\u0637\u0631\u0641 \u0627\u0644\u0628\u0639\u064a\u062f \u0645\u0646 \u0645\u0648\u0642\u0641 \u0627\u0644\u0633\u064a\u0627\u0631\u0627\u062a. \u0641\u0643\u0631\u0629 \u0623\u062e\u0631\u0649: \u0639\u0646\u062f \u0627\u0644\u062a\u062d\u062f\u062b \u0641\u064a \u0627\u0644\u062a\u0644\u0641\u0648\u0646 \u0623\u0648 \u0645\u0634\u0627\u0647\u062f\u0629 \u0645\u0642\u0627\u0637\u0639 \u0641\u064a\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u062c\u0648\u0627\u0644 \u0642\u0645 \u0628\u0627\u0644\u0645\u0634\u064a “\u0645\u0634\u0627\u0647\u062f\u0629 \u0645\u062a\u0646\u0642\u0644\u0629” \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u062c\u062a\u0645\u0627\u0639 \u0627\u0644\u062c\u0644\u0648\u0633. \u0625\u0630\u0627 \u0627\u0646\u062a\u0628\u0647\u062a \u0644\u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631\u060c \u0641\u0633\u062a\u062c\u062f \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 “\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0645\u0635\u0627\u062d\u0628\u0629” \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u0645\u0634\u064a \u0648\u0623\u0646\u062a \u0645\u0631\u062a\u0627\u062d.<\/p>\n

\"\"
\u0645\u0635\u062f\u0631 \u0627\u0644\u0635\u0648\u0631\u0629: freepik.com<\/span><\/figcaption><\/figure>\n

8- \u0636\u0639 \u062e\u0637\u0629 \u0628\u062f\u064a\u0644\u0629<\/strong><\/p>\n

\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0644\u062a\u0631\u0643 \u0627\u0644\u0645\u0634\u064a\u060c \u0645\u062b\u0644 \u0633\u0648\u0621 \u0627\u0644\u0623\u062d\u0648\u0627\u0644 \u0627\u0644\u062c\u0648\u064a\u0629\u060c \u0623\u0648 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0637\u0648\u064a\u0644\u0629\u060c \u0623\u0648 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0627\u0644\u0645\u0632\u0627\u062c. \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u062c\u0639\u0644\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648\u0644\u0648\u064a\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u062c\u062f \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0644\u0627\u0626\u0645\u0647\u0627. \u0644\u064a\u0633 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0644\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u061f \u0627\u062e\u0631\u062c \u0644\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0627\u0644\u063a\u062f\u0627\u0621 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u0623\u0648 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621. \u0627\u0644\u062c\u0648 \u0645\u0645\u0637\u0631 \u062c\u062f\u0627 \u0623\u0648 \u0628\u0627\u0631\u062f \u0623\u0648 \u062d\u0627\u0631 \u0623\u0648 \u0645\u063a\u0628\u0631 \u0648\u0644\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c\u061f \u062c\u0631\u0628 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0645\u0631\u0643\u0632 \u0627\u0644\u062a\u062c\u0627\u0631\u064a \u0627\u0644\u0645\u062d\u0644\u064a. \u0647\u0644 \u0623\u0644\u063a\u0649 \u0635\u062f\u064a\u0642\u0643 \u0627\u0644\u0645\u0634\u064a \u0645\u0639\u0643\u061f \u0627\u0630\u0647\u0628 \u0645\u0646\u0641\u0631\u062f\u0627. \u0648\u0625\u0630\u0627 \u0641\u0627\u062a\u0643 \u064a\u0648\u0645\u064b\u0627\u060c \u0641\u0644\u062f\u064a\u0643 \u062e\u0637\u0629 \u0644\u062a\u0639\u0648\u064a\u0636\u0647 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n

\"shopping<\/p>\n

9- \u0623\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621<\/strong><\/p>\n

\u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0639\u0631\u0642 \u0623\u0643\u062b\u0631 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u0645\u0627\u0621 \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631. \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u064a\u0627\u0647 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u064a\u0635\u064a\u0628\u0643 \u0627\u0644\u062c\u0641\u0627\u0641\u060c \u0648\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u063a\u062b\u064a\u0627\u0646 \u0623\u0648 \u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0648 \u0627\u0644\u0627\u0631\u062a\u0628\u0627\u0643. \u0642\u062f \u0644\u0627 \u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0639\u0631\u0642 \u0627\u0644\u0630\u064a \u062a\u0641\u0642\u062f\u0647. \u0642\u0645 \u0628\u0634\u0631\u0628 \u0643\u0648\u0628\u064a\u0646 \u0625\u0636\u0627\u0641\u064a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0642 \u062e\u0631\u0648\u062c\u0643 \u0644\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u062f\u0627\u0645. \u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0625\u062d\u0636\u0627\u0631 \u0628\u0639\u0636 \u0627\u0644\u0645\u0627\u0621 \u0645\u0639\u0643 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062c\u0648 \u062d\u0627\u0631\u064b\u0627 \u0628\u0627\u0644\u062e\u0627\u0631\u062c \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0637\u0639 \u0634\u0648\u0637\u064b\u0627 \u0637\u0648\u064a\u0644\u0627\u064b.<\/p>\n

\"man<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631:<\/strong><\/p>\n

https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-start-walking-program<\/a><\/p>\n

\"\"
\u0627\u0644\u0645\u0647\u0646\u062f\u0633 \u0639\u0644\u064a \u0627\u0644\u062c\u0634\u064a<\/span><\/figcaption><\/figure>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

How to Start a Walking Program (\u0625\u0639\u062f\u0627\u062f: \u0643\u0627\u0631\u0645\u0644\u064a\u062a\u0627 \u0633\u0648\u064a\u0646\u0631 – Carmelita Swiner, MD) \u0627\u0644\u0645\u0634\u064a \u0644\u0627 \u064a\u0643\u0644\u0641 \u0634\u064a\u0626\u0627 \u060c \u0648\u0627\u0644\u062c\u0645\u064a\u0639 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u060c \u0648\u0627\u0644\u0645\u0634\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649: \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a – \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 – \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c – \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0633\u0643\u0631\u064a – \u0648\u0623\u0643\u062b\u0631 \u0645\u0646 \u0647\u0630\u0627…. \u0644\u0643\u0646 \u0643\u064a\u0641\u061f …. \u0627\u0644\u064a\u0643 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c: 1- \u062d\u062f\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u062a\u0623\u0643\u062f …<\/p>\n","protected":false},"author":4,"featured_media":11881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-11880","post","type-post","status-publish","format-standard","has-post-thumbnail","","category-19"],"_links":{"self":[{"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=\/wp\/v2\/posts\/11880","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11880"}],"version-history":[{"count":2,"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=\/wp\/v2\/posts\/11880\/revisions"}],"predecessor-version":[{"id":11884,"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=\/wp\/v2\/posts\/11880\/revisions\/11884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=\/wp\/v2\/media\/11881"}],"wp:attachment":[{"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.qatifscience.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}