Yi lokaci don motsawa

Masana sun ba da shawarar yin aƙalla mintina 30 na motsa jiki matsakaici yawancin ranakun mako. Idan kuna da jadawalin aiki, wannan na iya zama da yawa. Amma akwai hanyoyi da yawa don ƙara motsa jiki har ma da jadawalin mafi hada-hada.

Samun motsa jiki na yau da kullun yana amfanar da lafiyar ku ta hanyoyi da yawa:

• Yana ƙarfafa zuciyarka da huhu
• Yana rage haɗarin kamuwa da cututtukan zuciya da bugun jini
• Arfafa da sautin tsokoki
• Yana rage hawan jini da na cholesterol
• Yana taimaka ka rasa ƙarin fam (kgs)
• Inganta bacci
• Sauya damuwa
• Inganta daidaito
• Zai iya taimakawa hana wasu cututtukan kansa
• Zai iya taimakawa jinkirin asarar kashi

Abu ne mai sauki a kawo uzurin rashin motsa jiki. Madadin haka, nemi hanyoyi masu sauƙi don sanya motsa jiki ya zama ɓangare na rayuwar ku.

• Rage shi. Ba kwa buƙatar yin duka mintuna 30 na motsa jiki a lokaci ɗaya. Kuna iya samun fa'idodi iri ɗaya daga yin zaman minti 10 10, ko motsa jiki na mintina 15 biyu. Misali, zaka iya yin mintuna 10 na tsugunnewa da turawa da safe, yi tafiyar minti 10 ta brisk bayan cin abincin rana, sannan a kunna zagaye tsalle tare da yara bayan abincin dare.
• Nemi wani abu da kuka ji daɗi. Kada ku yi gwagwarmaya don yin aikin da ba ku so. Akwai hanyoyi marasa iyaka don motsawa. Ci gaba da ƙoƙari har sai kun sami ayyukan daban-daban da kuke so. Sannan ki cigaba da cakuda shi.
• Sanya yawan tafiya. Idan za ta yiwu, hawa keke, yi tafiya, ko yin gudu zuwa ko daga aiki. Kuna iya samun rashin jin daɗi da kuma samun kuzari lokacin da kuka isa. Ari da, za ku adana kuɗi ta rashin biyan kuɗin ajiye motoci, gas, ko kuɗin bas.
• Tashi da wuri. Motsa jiki na safe na iya haɓaka kuzarinku har tsawon rana. Don haka saita kararrawarka da safe tsawon minti 30 a baya. Yi yawo ko tsere a kusa da maƙwabta, ko amfani da keke mara motsi ko matattarar motsa jiki a cikin gida.
• Zabi lokacin da ya dace a gare ku. Duk da yake motsa jiki na am safe na iya zama babbar hanya don fara ranar, idan ba kai mutumin safe bane, yana iya zama kamar aiki ne. Madadin haka, gwada motsa jiki a lokacin cin abincin rana ko bayan aiki.
• Tsara aikinka. Ka sanya motsa jiki kamar yadda yake da muhimmanci kamar sauran alƙawurra. Sanya lokaci a cikin mai tsara ku na yau da kullun. Babu wanda yake bukatar sanin abin da kuke yi. Suna kawai bukatar su sani cewa bakada lokacin wannan lokacin. Hakanan, komai nau'in motsa jiki da kuke yi, yi ƙoƙari ku yi shi a lokaci guda kowace rana. Wannan yana taimakawa sanya shi ɓangare na aikinku. Misali, zaku iya iyo bayan aiki kowane Litinin, Laraba, da Juma'a. Ko, kuna iya yin yawo bayan abincin dare kowane mako na dare.
• Shiga cikin ƙungiyar. Softball, basketball, hockey, da ƙwallon ƙafa ba kawai ga yara bane. Nemi ƙungiyoyin nishaɗi a cikin yankinku. Yawancin wasanni suna buɗewa ga duk matakan fasaha. Don haka kada ku damu idan baku taɓa wasa ba a baya. Kasancewa cikin ƙungiya na iya sa motsa jiki ya zama daɗi kuma ya taimaka muku ƙwarin gwiwa.
• Sauke yayin da kake aiki. Yi amfani da lokacin TV don motsa jiki. Kuna iya shimfiɗawa, yin tsalle a wuri, tsalle igiya, amfani da makada masu ƙarfi, ko amfani da mai ba da keke yayin kallon kallon TV ɗin da kuka fi so.
• Kasance tare ko fara ƙungiyar motsa jiki a aiki. Abokan aikin ku na iya fuskantar gwagwarmaya iri iri kamar ku. Haɗa tare da masu tunani iri ɗaya a wurin aiki don tafiya ko wasa a lokacin cin abincin rana ko bayan aiki.
• Sanya kwanakin kofi suyi aiki. Idan kun haɗu da aboki a kai a kai don shan kofi ko abincin rana, yi tunanin sanya shi kwanan wata aiki a maimakon haka. Yi tafiye-tafiye ko tafiya, tafi yin bowling, ko gwada sabon aji motsa jiki tare. Mutane da yawa suna samun motsa jiki tare da aboki mafi nishaɗi.
• Samo mai koyar da kanka. Yin aiki tare da mai ba da horo na kanka na iya taimaka koya maka sabbin hanyoyin motsa jiki da kuma motsa ku. Kawai ka tabbata ka tambaya game da cancantar mai horarwa. Yakamata su sami takardar shaidar motsa jiki daga ƙungiyar ƙasa, kamar Kwalejin Koyon Wasannin Wasanni ta Amurka. Yawancin motsa jiki suna ba da horo na rukuni, wanda zai iya taimakawa rage farashin.
• Sami dacewa da iyalanka. Shirya fita kowane mako tare da yaranku wanda ya haɗa da motsa jiki. Tafi keke, tafi yawon shakatawa, ko tafi iyo. Ko, yi rajista don aji motsa jiki don iyaye da yara.

Motsa jiki - lokaci don motsawa; Rage nauyi - lokaci don motsawa; Kiba - lokaci don motsawa

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 Afrilu 6, 2020. An shiga Afrilu 8, 2020.

Sparling PB, Howard BJ, Dunstan DW, Owen N. Shawarwarin don motsa jiki a cikin tsofaffi. BMJ. 2015; 350: h100. PMID: 25608694 pubmed.ncbi.nlm.nih.gov/25608694/.

• Motsa jiki da lafiyar jiki