Hanyoyi don ƙona ƙarin adadin kuzari kowace rana

Idan kuna ƙoƙari ku rasa nauyi, kuna buƙatar rage yawan adadin kuzari da kuke ci. Amma zaka iya haɓaka ƙoƙarin asarar nauyi ta ƙona yawan adadin kuzari kowace rana. Wannan yana sauƙaƙa cire ƙarin nauyi.

Duk wani nau'in motsa jiki yana amfani da kuzari. Workarin aikin da aikin ke ɗauka, yawancin adadin kuzari kuke ƙonawa. Ko da fidgeting yana ƙona karin adadin kuzari fiye da zaune tsaye.

Anan akwai kwatancen ayyuka daban-daban da kuma adadin adadin kuzari na mutum mai layin 170 (kilogram 77) na mutum zai iya ƙonawa cikin awa ɗaya.

• Tsaye yana ƙona adadin kuzari fiye da zama (adadin kuzari 186 da 139).
• Yin tafiya a matsakaiciyar tsaka yana ƙona karin adadin kuzari fiye da tsaye (adadin kuzari 324 da kalolin 186).
• Yin tafiya cikin hanzari yana ƙona mafi adadin kuzari fiye da tafiya mai matsakaiciyar motsi (adadin kuzari 371 da adadin kuzari 324).

Nemi hanyoyin da za ku kara kaimi a kowace rana. Koda ƙananan canje-canje, kamar tsayawa maimakon zama yayin zaune yayin waya, na iya ƙone har zuwa adadin kuzari 100 a rana ko sama da haka. Fara da shawarwarin da ke ƙasa kuma ku zo da ra'ayoyinku.

Yi magana koyaushe ga mai ba da kiwon lafiya kafin fara sabon shirin motsa jiki musamman idan ba ku riga kun motsa jiki akai-akai ba.

1. Tashi tsaye. Tsokoki a bayanku da ƙafafunku suna yin ƙarin aiki lokacin da kuka tsaya. Don ƙona ƙarin adadin kuzari, juya baya da gaba yayin magana a waya. Idan kuna da aikin tebur, duba ko za ku iya samun tebur na tsaye, ko ɗaure ɗaya, kuma ku ciyar da wani ɓangare na yini a tsaye yayin da kuke aiki.
2. Yi hutu na yau da kullun. Mutanen da suke yawan hutawa daga zaune suna ƙona adadin kuzari fiye da mutanen da suke zaune a wuri ɗaya tsawon awanni. Kawai tashi don saurin mikewa zai karya lokacin zama.
3. Kara tafiya. Yi tafiya zuwa gidan wanka a ɗayan ƙarshen ginin. Yi parking a ƙarshen filin ajiye motoci. Ku sauka daga motar bas ko jirgin karkashin kasa da yawa a gaba kuma kuyi tafiya a kan hanya. Koyaushe kasance a kan ido don hanyoyin da zaku ƙara ƙarin tafiya zuwa rayuwarku.
4. Tsaya a ƙafa ɗaya. Yayin tsaye, ɗaga ƙafa ɗaya inci (santimita 2.5) daga ƙasa, duba tsawon lokacin da za ka iya riƙe wannan matsayin, sannan canza ƙafa. Za ku yi aiki da tsokoki na ƙafafunku, da tsokoki, da haɓaka ƙwarinku.
5. Sanya takalmanka a tsaye. Wannan wani babban motsa jiki ne don daidaitawa. Duba ko zaka iya sanya safa, takalminka, kuma ka ɗaura takalminka ba tare da barin ƙafarka ta taɓa ƙasa ba.
6. Kasance cikin gaggawa. Yin tafiya da sauri yana ƙona ƙarin adadin kuzari fiye da saurin tafiya. Yi wasa daga ganin yadda sauri zaka iya isa ga inda kake.
7. Theauki matakan. Idan yakamata ku hawa hawa na 11, hauhawan hawa sama yadda zaku iya, sannan ku ɗauki lif sauran hanyar. Hawan matakala ɗayan ayyuka ne mafi sauƙi da zaka iya yi don ƙona calories ba tare da zuwa dakin motsa jiki ba.
8. Shirya ƙungiyoyi masu aiki. Idan kuna da baƙi kan bikin cin abinci na BBQ ko liyafar cin abincin dare, fara yamma da wasan ƙwallon raga, badminton, ko wasan bidiyo mai aiki. Sanya al'amuran cikin gida suyi aiki ta hanyar haɗuwa don zuwa kwalliya, jefa darts, ko wasan wanka.
9. Sanya na'urar bin sawu. Masu sa ido kan ayyukan sawa na iya gaya muku irin aikin da kuka yi a ranar da aka ba ku. Kuna iya saita maƙasudin ku na yau da kullun ga kanku, ko kuma sami aboki don shiga cikin gasa ta abokantaka. Ganin yadda ƙara ƙarin ayyuka ke ƙarawa zuwa sakamakon yau da kullun na iya ƙarfafa ku da yin ƙari.
10. Musicara waƙa. Sauraron kiɗa yayin da kuke tafiya na iya sanya aikin ya zama mai daɗi kuma ya cire hankalin ku daga abin da kuke yi. Ickauki sautin da ke motsawa, kuma ƙila ka same ka da ƙarfi ba tare da ka sani ba.
11. Kalli TV kaɗan. Talabishin ya kasance ɗayan manyan faifai don marathon zaune. Idan an haɗa ku da wani wasan kwaikwayo, kunna ciki sannan kuma a kunna maɓallin kashe da zaran wasanku ya ƙare. Hakanan zaka iya gwada tsayawa yayin kallon ko yin turawa, crunches, ko squats duk lokacin da talla ta zo. Bada izinin kanka kawai don kallon wasan da kuka fi so a dakin motsa jiki na iya taimaka muku kwatankwacin shiga wasannin motsa jiki.
12. Shin cinikin ku da kanku. Lokacin da jiki za ku je shago don siyayya, kuna tafiya zuwa ginin, ku ɗauki matakala, ku bi hanyoyin, ku isa abubuwa, kuma ku ɗauka ku ɗauki jaka. Kwatanta hakan da ƙananan ƙungiyoyi waɗanda ke cikin cinikin kan layi.
13. Yi shi da kanka. Abincin da aka shirya, masu busa dusar ƙanƙara, masu yankan hawa da sauran abubuwan saukakawa duk manyan abubuwan kirkirar lokaci ne. Amma yayin da abubuwa suka sami sauki, yana da wuya a daidaita adadin kuzari da kuke ci tare da makamashin da kuke amfani dashi. Dafa abinci daga farko, yankan ciyawa da injin nika, da kuma sheda yawo duk suna motsa ku. Kuma gwargwadon motsawarka, gwargwadon yadda kake konawa, da koshin lafiya zaka zama.

Rage nauyi - ƙona calories; Ya fi nauyi - ƙone calories; Kiba - ƙona calories; Ayyukan motsa jiki - ƙona calories; Kasancewa cikin aiki - ƙona calories

American Council on Motsa jiki yanar. Kudin caloric na motsa jiki. www.acefitness.org/updateable/update_display.aspx?pageID=593. An sabunta Yuni 7, 2017. Iso zuwa Yuli 2. 2020.

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Cin nasarar shingen motsa jiki. www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html. An sabunta Afrilu 10, 2020. An shiga cikin Yuli 2, 2020.

Despres JP, Larose E, Poirier P. Kiba da cututtukan zuciya. A cikin: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Braunwald na Ciwon Zuciya: Littafin rubutu na Magungunan zuciya da jijiyoyin jini. 11th ed. Philadelphia, PA: Elsevier; 2019: sura 50.

Tashar yanar gizon Ma'aikatar Aikin Noma ta Snap-Ed. Motsa jiki. snaped.fns.usda.gov/ abinci mai gina jiki-education/ rashin abinci mai gina jiki-education-materials/physical-activity. An shiga Janairu 25, 2021.

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