Motsa jiki da shekaru

Bai yi latti don fara motsa jiki ba. Motsa jiki yana da fa'ida a kowane zamani. Kasancewa cikin himma zai ba ka damar ci gaba da kasancewa mai zaman kanta da kuma salon rayuwar da kake jin daɗi. Matsayi mai kyau na yau da kullun zai iya rage haɗarin kamuwa da cututtukan zuciya, ciwon sukari, da faɗuwa.

Ba kwa buƙatar ciyar da sa'o'i a cikin dakin motsa jiki kowace rana don ganin fa'idodi. Motsa jikinka mintina 30 a rana ya isa ya inganta lafiyar ku.

Ingantaccen shirin motsa jiki yana buƙatar zama mai daɗi kuma yana taimakawa kiyaye ku. Yana taimakawa samun buri. Burin ku shine:

• Sarrafa yanayin lafiya
• Rage damuwa
• Inganta ƙarfin ku
• Yi iya siyan tufafi a ƙarami

Hakanan shirin motsa jiki yana iya zama wata hanya a gare ku don zamantakewa. Yin darasi na motsa jiki ko motsa jiki tare da aboki duka hanyoyi ne masu kyau na zama jama'a.

Wataƙila kuna wahalar fara aikin motsa jiki. Da zarar kun fara, kodayake, zaku fara lura da fa'idodi, gami da ingantaccen bacci da girman kai.

Motsa jiki da motsa jiki na iya:

• Inganta ko kula da ƙarfin ku da ƙoshin lafiyar ku
• Ka sauƙaƙa yin abubuwan da kake son yi
• Taimaka maka daidaito da tafiya
• Taimako tare da jin ɓacin rai ko damuwa da haɓaka halinka
• Kula da ƙwarewar tunani (aikin sani) yayin da kuka tsufa
• Hana ko magance cututtuka kamar su ciwon sukari, cututtukan zuciya, hawan jini, nono da kansar hanji, da osteoporosis

Koyaushe yi magana da mai ba da lafiyar ku kafin fara shirin motsa jiki. Mai ba ku sabis na iya ba da shawarar motsa jiki da ayyukan da suka dace da ku.

Ana iya rarraba motsa jiki zuwa manyan rukuni huɗu, kodayake yawancin atisaye sun dace da fiye da rukuni ɗaya:

AIKI AIKI

Motsa jiki na motsa jiki yana kara numfashi da bugun zuciya. Wadannan darussan suna taimakawa zuciyar ka, huhun ka, da jijiyoyin jini. Suna iya hana ko jinkirta cututtuka da yawa, kamar ciwon sukari, ciwon hanji da ciwon nono, da cututtukan zuciya.

• Ayyukan wasanni na Aerobic sun hada da saurin tafiya, jogging, iyo, yin keke, hawa, wasan tennis, da kwallon kwando
• Ayyukan Aerobic da zaku iya yi a kowace rana sun haɗa da rawa, aikin yadi, tura jikokinku kan lilo, da ɓoye-ɓoye

KARFIN KAZAWA

Inganta ƙarfin tsoka zai iya taimaka maka hawa matakala, ɗaukar kayan masarufi, da zaman kanku. Zaka iya gina ƙarfin tsoka ta:

• Weaukar nauyi ko amfani da ƙungiyar juriya
• Yin ayyukan yau da kullun, kamar ɗaukar cikakken kwandunan wanki daga ginshiki, ɗauke da ƙananan jikokinku, ko ɗaga abubuwa a cikin lambun

AYYUKAN DABAN

Darasi na daidaitawa na taimakawa wajen hana faduwa, wanda damuwar tsofaffi ne. Yawancin motsa jiki waɗanda ke ƙarfafa tsokoki a ƙafafu, kwatangwalo, da ƙananan baya za su inganta daidaitarku. Zai fi kyau koya koyaushe aikin motsa jiki daga likitan kwantar da hankali na jiki kafin farawa da kanku.

Darasi na ma'auni na iya haɗawa da:

• Tsaye a ƙafa ɗaya
• Yin tafiya dundun-dundun zuwa kafa
• Tai chi
• Tsaye a kafa don isa wani abu a saman shiryayye
• Tafiya sama da kasa matakala

KARATU

Miqewa zai iya taimakawa jikinka ya zama mai sassauci. Tsaya katako:

• Koyi kafada, na sama, da maraƙi
• Yi yoga azuzuwan
• Yi ayyukan yau da kullun, kamar su shimfida gadonka ko lanƙwasa don ɗaura takalmanka

Shekaru da motsa jiki

• Amfanin motsa jiki na yau da kullun
• Motsa jiki sassauci
• Motsa jiki da shekaru
• Tsufa da motsa jiki
• Aukar nauyi da rage nauyi

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Motsa jiki yana da mahimmanci ga tsufa mai kyau. www.cdc.gov/physicalactivity/basics/older_adults/index.htm. An sabunta Afrilu 19, 2019. An shiga Mayu 31, 2019.

Piercy KL, Troiano RP, Ballard RM, et al. Jagororin motsa jiki ga Amurkawa. JAMA. 2018; 320 (19): 2020-2028. PMID 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471.

The O O, Ya tashi DJ. Motsa jiki don samun nasarar tsufa. A cikin: Fillit HM, Rockwood K, Young J, eds. Littafin karatun Brocklehurst na Magungunan Geriatric da Gerontology. 8th ed. Philadelphia, PA: Elsevier; 2017: babi na 99.