Koyi son motsa jiki

Ka sani motsa jiki yana da kyau a gare ka. Zai iya taimaka maka ka rasa nauyi, sauƙaƙa damuwa, da haɓaka yanayinka. Hakanan kun san yana taimakawa hana cutar zuciya da sauran matsalolin lafiya. Amma duk da sanin waɗannan gaskiyar, har yanzu kuna iya yin gwagwarmaya don motsa jiki a kai a kai.

Inganta fahimtarka na motsa jiki. Kada ku gan shi kamar wani abu ne kawai ku ya kamata yi, amma kamar wani abu kai so yi. Bada aikinka na yau da kullun, don haka ya zama wani abu da kake fatan yi.

Tare da zaɓuɓɓuka da yawa don motsa jiki, babu buƙatar wahala ta aikin motsa jiki da ba kwa so.

• Kasance mai gaskiya ga kanka. Nemi ayyukan da suka dace da halayen ku. Idan kai malam buɗe ido ne na jama'a, gwada ayyukan ƙungiya, kamar azuzuwan rawa, gidan keke, ko ƙungiyar tafiya. Kungiyoyi da yawa suna maraba da sabbin mambobi a duk matakan. Idan gasa ce ke motsa ku, ɗauki ƙwallon ƙafa ko shiga ƙungiyar wasan tsere. Idan ka fi son motsa jiki solo, la'akari da guje guje ko iyo.
• Gwada sabon abu. Akwai duk duniya damar motsa jiki a can, daga azuzuwan salsa, zuwa kayak, zuwa hawa dutse. Ba zaku taɓa sanin irin ayyukan da zaku more ba har sai kun gwada su. Don haka duba abin da ke akwai a yankinku kuma ku tafi don shi. Ko hawan dawakai ne, rawan ciki, ko wasan ruwa, sami wani aiki ko wasanni da yake sha'awa da kuma rajista. Idan yana da wahala ka tafi kai kadai, kawo aboki ko dan dangi.
• Sanya ɗanka na ciki. Yi tunani game da ayyukan da kuka ji daɗi tun kuna yara ku sake gwada su. Shin wasan motsa jiki ne, rawa, watakila kwando? Kuna iya mamakin yadda har yanzu kuke jin daɗin nishaɗin yarinta. Yawancin al'ummomi suna da wasannin motsa jiki da azuzuwan manya da zaku iya shiga.
• Zabi wurin dadi. Shin kuna son kasancewa a waje? Zabi ayyukan da zasu baka waje, kamar tafiya, yawon shakatawa, ko aikin lambu. Idan kun fi son motsa jiki a cikin gida, kuyi tunani game da iyo, wasannin bidiyo masu motsi, ko yoga.
• Hada shi. Ko da mafi yawan ayyukan da ke cikin nishaɗi na iya zama m idan kuna yin hakan kowace rana. Nemo thingsan abubuwan da kuke so kuma ku haɗa shi. Misali, kuna iya yin wasan golf a ranar Asabar, ɗauki karatun tango a ranar Litinin, da yin iyo a ranar Laraba.
• Aara sautin waƙa Sauraren kiɗa yana taimakawa lokacin wucewa kuma yana kiyaye saurin ku. Ko kuma, kuna iya ƙoƙarin sauraron littattafan mai jiwuwa yayin tafiya ko hawa keke mara motsi. Tabbatar cewa ƙararrakin tayi ƙarancin da zaku iya jin abin da ke faruwa kewaye da ku.

Farawa tare da al'ada shine farkon matakin farko. Hakanan zaku buƙaci taimako kasancewa mai himma don ci gaba da sababbin halaye.

• Tunatar da kanka yadda kake son motsa jiki. Yawancin mutane suna jin daɗin gaske bayan motsa jiki. Amma saboda wasu dalilai, yana da wuya ka tuna da wannan tunanin kafin aikinka na gaba. A matsayin tunatarwa, yi notesan bayanai game da yadda kuka ji daɗi bayan motsa jiki. Ko kuma, ɗauki hoton kanka bayan motsa jiki kuma a manna shi a kan firiji don wahayi.
• Raba ci gaban ku a kan layi. Kafofin watsa labarai na zamani suna ba da hanyoyi da yawa don raba ci gaban ku da samun kyakkyawar sanarwa daga abokai. Nemi rukunin yanar gizo inda zaku iya bin diddigin tafiyarku ta yau da kullun ko gudu. Idan kuna son yin rubutu, fara blog game da al'amuranku.
• Yi rajista don taron sadaka. Abubuwan sadaka suna ba ku damar tafiya, gudun kan, gudu, ko keke don kyakkyawan dalili. Ba wai kawai wadannan abubuwan suna da farin ciki ba, amma horarwa a gare su na iya taimakawa wajen ci gaba da karfafa ku. Yawancin kungiyoyin agaji suna taimakawa mahalarta ta hanyar shirya gudanar da horo ko kekuna. Za ku sami dacewa yayin saduwa da sababbin abokai. Ko kuma, haɓaka ƙarfin ku ta hanyar yin rajista don taron tare da dangi, abokai, ko abokan aiki.
• Sakawa kanka. Yi wa kanku don buga burin ku. Yi tunani game da lada da ke goyan bayan ƙoƙarinku, kamar su sabbin takalmin tafiya, ajiyar zuciya, ko agogon GPS da za ku iya amfani da shi don bin ayyukanku. Rewardsananan lada suna aiki sosai, kamar tikiti zuwa waƙoƙi ko fim.

Rigakafin - koya don son motsa jiki; Lafiya - koya don son motsa jiki

Arnett DK, Blumenthal RS, Albert MA, da sauransu. Sharuɗɗan 2019 ACC / AHA game da rigakafin farko na cututtukan zuciya: rahoto na Kwalejin Kwalejin Zuciya ta Amurka / Heartungiyar Heartungiyar Heartungiyar Zuciya ta Amurka a kan Sharuɗɗan Ayyukan Clinical. Kewaya. 2019; 140 (11): e596-e646. PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

Buchner DM, Kraus MU. Motsa jiki. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 13.

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Kayan aikin motsa jiki. www.cdc.gov/physicalactivity/ kayan yau da kullun. An sabunta Yuni 4, 2015. An shiga 8 ga Afrilu, 2020.

• Motsa jiki da lafiyar jiki