Fa'idodi 8 na motsa jiki ga tsofaffi

Wadatacce

• Fa'idojin motsa jiki ga tsofaffi
• Yadda za a fara motsa jiki don tsofaffi
• Motsa jiki don tsofaffi masu hauhawar jini
• Motsa jiki don tsofaffi
• Tai Chi Chuan ga tsofaffi

Motsa jiki don tsofaffi yana da matukar mahimmanci don inganta jin daɗin rayuwa, ƙarfafa ƙasusuwa, inganta tsarin garkuwar jiki da ƙarfafa tsokoki, taimakawa tafiya mafi kyau da kuma hana cututtuka irin su osteoporosis, ciki da ciwon sukari, misali.

Yana da mahimmanci cewa ana yin atisayen a kai a kai, bayan fitarwa daga likitan zuciya da geriatrician kuma ƙarƙashin jagorancin ƙwararren ilimin ilimin motsa jiki ko likitan ilimin lissafi, saboda ta wannan hanyar mai yiwuwa ne tsofaffi su yi mafi kyawun motsa jiki kuma su sami fa'idodi mafi girma.

Fa'idojin motsa jiki ga tsofaffi

Ga tsofaffi suna da fa'idodi mafi yawa, yana da mahimmanci su yi atisayen akai-akai a ƙarƙashin jagorancin ƙwararren masani kuma suna da daidaitaccen abinci mai kyau. Babban fa'idar motsa jiki shine:

1. Yana hanawa da taimakawa yaƙi da cututtuka irin su hauhawar jini, shanyewar jiki, jijiyoyin jini, kiba, ciwon sukari, osteoporosis, ciwon daji, damuwa, damuwa, zuciya da matsalolin huhu;
2. Inganta ƙarfin tsoka, rage haɗarin faɗuwa da sauƙaƙe motsin hannu, ƙafafu da jiki;
3. Rage amfani da magunguna saboda yana inganta jin daɗin rayuwa, rage ciwo;
4. Appetara ci abinci;
5. Yana fi son karfafa garkuwar jiki;
6. Inganta yanayin motsa jiki gabaɗaya;
7. Yana rage keɓewar jama'a saboda yana ƙara kusanci da wasu mutane;
8. Yana ƙara girman kai, amincewa da yarda da hoton da tsoho yake da shi na kansa, yana kawo kyakkyawan jin daɗi.

Miƙa tsokoki da haɗin gwiwa kuma ya dace sosai don yin a gida, inganta yanayin jini, motsi da lafiyar jiki da ta rai. Duba cikin bidiyon da ke ƙasa wasu misalai na shimfidawa waɗanda za a iya yi a gida:

Yadda za a fara motsa jiki don tsofaffi

Gabaɗaya, a matakin farko, ana ba da shawarar abubuwan da ba su da tasiri kamar tafiya, raye-raye da rawa da motsa jiki, a koyaushe guje wa haɗarin rauni ga tsokoki da kuma ɗaukar nauyin haɗin gwiwa. Kafin fara kowane irin motsa jiki, tsofaffi ya kamata malami na jiki ko mai ilimin lissafi su jagoranta don ayyana shirin motsa jiki na mutum, kamar yadda aka nuna a ƙasa:

• Lokacin dumi-dumi: Mintuna 10 cikin tafiya mai sauƙi, hawa sama da ƙasa, iyo, yin keke ko ma ayyukan yau da kullun kamar ayyukan gida, aikin lambu da rawa;
• Darasi na numfashi: dole ne a aiwatar da shi ko'ina cikin shirin, tsakanin motsa jiki da wani;
• Mikewa: inganta motsi na makamai, kafafu da jiki;
• Motsa jiki don inganta daidaito da daidaito: yin tafiya a yatsanku da diddige, tafiya gaba, baya da gefe, shawo kan matsaloli a kasa;
• Horar da hanzari da tafiya da sauri;
• Motsa jiki don inganta ƙarfin tsoka: amfani da dumbbells da shin tsaro;
• Hutawa: lokaci ya dawo don nutsuwa da hutawa.

Yana da mahimmanci a nuna cewa duk motsa jiki dole ne a daidaita shi ga tsofaffi kuma ya fi dacewa a gudanar da shi cikin ƙungiyoyi ko ƙungiyoyi, don haka ya zama mai motsawa, don haka guje wa watsi da aikin. Duba wasu darussan da za a iya amfani da su a gida.

Motsa jiki don tsofaffi masu hauhawar jini

Motsa jiki don tsofaffi masu hauhawar jini yana taimakawa wajen inganta wurare dabam dabam, ƙara yawan jini a cikin jiki da haɓaka ƙoshin lafiyar jiki. A cikin waɗannan halaye, ana nuna ayyuka kamar yawon buɗe ido da motsawar ruwa, koyaushe a ƙarƙashin jagorancin likitan zuciya kuma yana tare da ƙwararren masanin motsa jiki, don sarrafa kowane canje-canje a ƙimar hawan jini.

Motsa jiki don tsofaffi

Dangane da tsofaffi waɗanda suke da kiba, motsa jiki yana da fa'idodi da yawa, haɗe da rage nauyi da adadin mai, ƙaruwa da tsoka da inganta kuzari da jin daɗin rayuwa.

A cikin tsofaffi waɗanda ke da matsaloli saboda ciwo a cikin tsokoki da haɗin gwiwa, ana iya nuna tafiya da motsa jiki a cikin ruwa a matakin farko. Kamar yadda tsofaffi waɗanda ba su da iyakancewa kaɗan, ana iya ba da shawarar ayyuka a cikin dakin motsa jiki, kamar motsa jiki, horar da nauyi, yin keke ko ma yin tsere a kan abin hawa.

Tai Chi Chuan ga tsofaffi

Kodayake ba zaɓi ba ne mai saurin gaske, aikin Tai Chi Chuan yana kawo fa'idodi da yawa ga tsofaffi, saboda wannan aikin yana taimaka wajan ƙarfafa ƙwayoyin jijiyoyin, aiki daidaitaccen jiki da haɓaka ɓangaren ƙwaƙwalwar kwakwalwa, saboda natsuwa da ake buƙata yayin azuzuwan.

Bugu da kari, yana taimakawa hana faduwa a cikin tsofaffi, guje wa rikitarwarsa, kamar karaya da kuma yadda ake gudanar da darasi a cikin rukuni, yana taimakawa wajen yaki da kadaici, kasancewa mai amfani don hana bakin ciki da aka saba da shi a wannan rukunin. Duba sauran fa'idodin lafiyar tai chi chuan.

Babu wata takaddama ga wannan aikin. Mutanen da ke da cututtukan zuciya ne kawai ya kamata suyi la'akari da halin da likitocin su ke ciki kafin fara karatun.