Menene Amfanin Motsa Jiki?

Wadatacce

• 13 Fa'idodi
• 1. Inganta lafiyar zuciya da jijiyoyin jini
• 2. Yana rage hawan jini
• 3. Yana taimakawa wajen daidaita suga
• 4. Yana rage alamun asthma
• 5. Yana rage radadin ciwo
• 6. Yana taimakawa bacci
• 7. Yana daidaita nauyi
• 8. Yana karfafa garkuwar jiki
• 9. Yana inganta karfin kwakwalwa
• 10. Boosts yanayi
• 11. Yana rage barazanar faduwa
• 12. Aminci ga mafi yawan mutane, har da yara
• 13. Araha kuma mai sauki
• Shin motsa jiki na motsa jiki lafiya?
• Takeaway

Yaya yawan aikin motsa jiki?

Motsa jiki na motsa jiki shine duk wani aiki da yake samun jinin ku da kuma manyan kungiyoyin tsoka da ke aiki. Hakanan an san shi da aikin zuciya da jijiyoyin jini. Misalan wasan motsa jiki sun hada da:

• brisk tafiya
• iyo
• tsabtatawa mai yawa ko aikin lambu
• a guje
• keke
• wasan ƙwallon ƙafa

Masana sun ba da shawarar samun aƙalla mintina 150 na motsa jiki na motsa jiki, ko minti 75 na aiki mai ƙarfi kowane mako. Tafiyar sauri ko iyo ruwa misalai ne na aiki matsakaici. Gudun gudu ko tseren keke misalai ne na aiki mai ƙarfi.

Amma me yasa aka bada shawarar motsa jiki? Karanta don koyo game da fa'idodi da kuma samun nasihu don hanyoyin haɗa motsa motsa jiki cikin aikin ka.

13 Fa'idodi

1. Inganta lafiyar zuciya da jijiyoyin jini

Aikin motsa jiki na motsa jiki yana ba da shawarar ta Heartungiyar Zuciya ta Amurka da yawancin likitoci ga mutane da, ko kuma cikin haɗarin, cututtukan zuciya. Wancan ne saboda motsa jiki yana ƙarfafa zuciyar ku kuma yana taimaka masa sosai don harba jini a cikin jiki duka.

Motsa jiki da jijiyoyin jini kuma na iya taimakawa saukar da hawan jini, da kuma tsayar da jijiyoyin jikinka ta hanyar daga kwarolesterol mai kyau mai “nauyi” (HDL) da kuma rage matakan “kwaroron” mai ƙananan lipoprotein (LDL) a cikin jini.

Idan musamman kuna neman saukar da hawan jini da cholesterol, kuyi niyyar minti 40 na tsaka-tsakin motsa jiki mai karfi tsakanin sau 3 da 4 kowane mako.

2. Yana rage hawan jini

Motsa jiki na zuciya na iya taimaka maka wajen gudanar da alamomin hawan jini. Wancan ne saboda motsa jiki na iya taimakawa rage saukar karfin jini. Anan akwai wasu hanyoyi don rage karfin jini ba tare da magani ba.

3. Yana taimakawa wajen daidaita suga

Motsa jiki na yau da kullun yana taimakawa daidaita matakan insulin da rage sukarin jini, duk yayin kiyaye nauyin jiki a cikin dubawa. A cikin wani bincike kan mutanen da ke dauke da ciwon sukari na 2, masu bincike sun gano cewa kowane irin motsi, ko dai aerobic ko anaerobic, na iya samun wannan tasirin.

4. Yana rage alamun asthma

Motsa jiki na motsa jiki na iya taimaka wa masu fama da cutar asma rage sau biyu da kuma tsanani na hare-haren asma. Ya kamata har yanzu ya kamata ku yi magana da likitanku kafin fara sabon aikin motsa jiki idan kuna da asma, duk da haka. Suna iya ba da shawarar takamaiman ayyuka ko kariya don kiyaye lafiyarku yayin aiki.

5. Yana rage radadin ciwo

Idan kuna fama da ciwon baya, motsa jiki na zuciya da jijiyoyin jini - musamman ayyukan ƙarancin tasiri, kamar iyo ko aerobics na ruwa - dawo da aikin tsoka da juriya. Motsa jiki kuma na iya taimaka muku rasa nauyi, wanda hakan na iya rage yawan ciwon baya.

6. Yana taimakawa bacci

Idan kana fuskantar matsalar bacci da daddare, gwada aikin motsa jijiyoyin zuciya yayin lokacin farkawa.

Wani bincike kan daidaikun mutane masu matsalar bacci mai dorewa ya bayyana cewa shirin motsa jiki na yau da kullun hade da ilimin tsabtace bacci magani ne mai tasiri ga rashin bacci.

Mahalarta sun shiga aikin motsa jiki na tsawon makonni 16 sannan kuma suka cika tambayoyin game da barcinsu da yanayinsu na gaba ɗaya. Theungiyar ayyukan sun ba da rahoton mafi kyawun ingancin bacci da tsawon lokaci, da haɓakawa a cikin farkawa da rana da kuzarinsu.

Motsa jiki kusa da lokacin bacci na iya sanya wahalar bacci, duk da haka. Yi ƙoƙari ka gama aikin motsa jiki aƙalla awanni biyu kafin lokacin bacci.

7. Yana daidaita nauyi

Wataƙila kun taɓa jin cewa abinci da motsa jiki sune tubalin gini don rage nauyi. Amma aikin motsa jiki kawai zai iya riƙe iko don taimaka maka rage nauyi da kiyaye shi.

A cikin wani binciken, masu bincike sun nemi mahalarta masu kiba su ci abincin su daya, amma su shiga cikin motsa jiki wanda zai kona kolori 400 zuwa 600, sau 5 a mako, na tsawon watanni 10.

Sakamakon ya nuna asarar nauyi mai yawa, tsakanin kashi 4.3 da 5.7 na ma'aunin farawa, ga maza da mata. Yawancin mahalarta sunyi tafiya ko yin tsalle a kan takaddun kafa don yawancin zaman aikin su. Idan ba ka da damar zuwa matattakala, yi ƙoƙari ka ɗan yi saurin tafiya ko motsa jiki a rana, kamar lokacin hutun cin abincin ka ko kafin cin abincin dare.

Dogaro da nauyinku da saurinku, ƙila kuna buƙatar yin tafiya ko yin tsere zuwa mil 4 don ƙona calories 400 zuwa 600. Yanke adadin kuzari ban da motsa jiki na motsa jiki na iya rage adadin motsa jiki da ake buƙata don rasa nauyi iri ɗaya.

8. Yana karfafa garkuwar jiki

Masu bincike a Jami'ar Jihar Pennsylvania sun binciki mata masu aiki da rashin nutsuwa da tasirin motsa jiki a kan garkuwar jikinsu.

• rukuni daya ya motsa jiki a kan na'urar motsa jiki na mintina 30
• wani rukuni ya yi mummunan aiki fiye da daƙiƙa 30
• lastungiyar ta ƙarshe ba ta motsa jiki ba

Duk mata an sha jininsu kafin, bayan, kuma a wasu tazara daban-daban a cikin ranakun da makonni bayan waɗannan zaman motsa jiki.

Sakamakon ya nuna cewa motsa jiki da matsakaiciyar motsa jiki na kara wasu kwayoyin cuta a cikin jini da ake kira immunoglobulins. Hakan yana ƙarfafa garkuwar jiki. Groupungiyar mata masu zaman kansu ba su ga wani ci gaba ba a cikin aikin tsarin garkuwar jiki kuma matakan cortisol ɗinsu sun fi waɗanda suke cikin ƙungiyoyi masu aiki sosai.

9. Yana inganta karfin kwakwalwa

Shin kun san cewa kwakwalwa na fara rasa nama bayan kun kai shekaru 30? Masana kimiyya sun gano cewa wasan motsa jiki na iya jinkirin wannan asara da haɓaka aikin fahimi.

Don gwada wannan ka'idar, tsofaffi 55 sun gabatar da sikanin maganadisu don kimantawa. Daga nan aka bincika mahalarta don tantance lafiyar su, gami da yanayin motsa jiki. Manya waɗanda suka fi dacewa sun nuna ragi kaɗan a cikin gaba, parietal, da yankuna na ƙwaƙwalwa. Gabaɗaya, ƙwayar kwakwalwar su ta fi ƙarfi.

Menene ma'anar wannan a gare ku? Motsa jiki na motsa jiki yana yin jiki da kwakwalwa mai kyau.

10. Boosts yanayi

Motsa jikinka na iya inganta yanayin ka. A cikin binciken daya akan mutane masu fama da damuwa, mahalarta sunyi tafiya akan mashin suna yin tazara na mintina 30 a zaman. Bayan kwanaki 10, an nemi su ba da rahoton duk wani canje-canje a cikin yanayinsu.

Duk mahalarta sun ba da rahoton raguwa sosai a cikin alamominsu na ɓacin rai. Waɗannan sakamakon suna nuna cewa yin motsa jiki, koda na ɗan gajeren lokaci, na iya yin babban tasiri ga yanayi.

Ba kwa buƙatar jira kusan makonni biyu don ganin ci gaba. Sakamakon binciken ya bayyana cewa koda zaman motsa jiki guda daya na iya isa ya baku kwarin gwiwa.

11. Yana rage barazanar faduwa

Inaya daga cikin mutane uku da suka wuce shekaru 65 suna faɗi kowace shekara. Faduwa na iya haifar da karyewar kasusuwa, kuma yana iya haifar da raunin rai ko nakasa. Motsa jiki na iya taimakawa rage haɗarin faduwar ku. Kuma idan kun kasance damu kun tsufa sosai don fara motsa jiki, kada ku kasance. Kuna da riba da yawa.

Sakamako daga wani bincike kan mata masu shekaru 72 zuwa 87 ya bayyana cewa rawa mai motsa jiki, alal misali, na iya rage haɗarin faɗuwa ta hanyar haɓaka kyakkyawan daidaito da kuzari. Matan sun yi aiki na tsawon awa ɗaya, sau 3 a mako, jimlar makonni 12. Zaman raye-rayen sun hada da yawan motsa jiki, daidaita kafa, da sauran manyan ayyuka na mota.

A ƙarshen binciken, matan da ke cikin rukunin sarrafawa sun fi kyau a kan ayyuka kamar tsayawa a ƙafa ɗaya tare da idanunsu a rufe. Hakanan sun sami ƙarfi mafi ƙarfi da isa, duk mahimman ƙarfin jiki wanda zai iya kare jiki daga faɗuwa.

Tabbatar cewa kayi magana da likitanka kafin fara sabon tsarin motsa jiki, kuma fara jinkirin. Azuzuwan rukuni na iya zama babbar hanya don motsa jiki lafiya. Malami zai iya gaya muku idan kuna yin motsi daidai kuma suna iya ba ku gyare-gyare, idan an buƙata, don rage haɗarinku na rauni.

12. Aminci ga mafi yawan mutane, har da yara

An ba da shawarar motsa jiki na jijiyoyin jini ga yawancin rukunin mutane, har ma da waɗanda suka tsufa ko waɗanda ke da mawuyacin yanayin lafiya. Maballin yana aiki tare da likitan ku don neman abin da ya fi dacewa a gare ku kuma yana da aminci a cikin yanayin ku na musamman.

Ko da yara ma ya kamata su rinka motsa jiki. A zahiri, shawarwari ga yara sun ɗan fi na manya girma. Imoƙarin sa yaro ya motsa aƙalla ko ƙari kowace rana. Ayyuka na matsakaici suna da kyau, amma yara yakamata su shiga yankin mai ƙarfi aƙalla kwana uku kowane mako.

13. Araha kuma mai sauki

Ba kwa buƙatar kowane kayan aiki mai kyau ko membobin gidan motsa jiki don yin aiki. Samun motsa jiki na yau da kullun na iya zama mai sauƙi kamar yin yawo a kusa da maƙwabtanka ko yin tafiye tafiye tare da aboki a kan hanyar gida.

Sauran hanyoyin da zaku samu motsa jiki na motsa jiki kyauta ko mai sauki:

• Bincika makarantun cikin gida ko cibiyoyin al'umma don awanni na waha. Da yawa suna ba da izinin shiga kyauta ga mazauna ko kuma suna da ƙimar sikelin faɗuwa. Wasu cibiyoyin ma suna bayar da azuzuwan kyauta ko rahusa ga jama'a.
• Binciki kan layi don nemo aikin motsa jiki akan shafuka kamar YouTube. Fitness Blender, Yoga tare da Adriene, da Blogilates shahararrun tashoshi ne.
• Duba tare da mai aikin ku game da ragi ko mambobin kyauta a wuraren wasan motsa jiki. Idan wurin aikin ku bai bayar da komai ba, kuna iya samun cancanta ta hanyar masu ba da inshorar lafiya.

Shin motsa jiki na motsa jiki lafiya?

Yi magana da likitanka kafin fara sabon aikin motsa jiki. Yayinda motsa jiki na motsa jiki ya dace da yawancin mutane, akwai wasu yanayi inda zaku so kasancewa ƙarƙashin jagorancin likita.

Misali:

• Motsa jiki yana rage suga cikin jini. Idan kana da ciwon suga, duba matakan sikarin jininka kafin da bayan motsa jiki. Cin lafiyayyen abun ciye-ciye kafin fara gumi zai kuma taimaka hana matakan ka yin nutsuwa sosai.
• Ku ciyar da karin lokaci mai ɗumi sosai kafin fara aikinku idan kuna da tsoka da haɗin gwiwa, kamar na amosanin gabbai. Yi la'akari da yin wanka mai dumi kafin lacing ko zuwa gidan motsa jiki. Takalma masu kyakkyawan matsewa da sarrafa motsi suma na iya taimakawa.
• Idan kana da asma, nemi motsa jiki tare da kankantar fashewar aiki, kamar wasan tanis ko kwallon baseball. Ta wannan hanyar zaka iya hutawa don huta huhunka. Kuma kar a manta da amfani da inhaler idan ya zama dole.
• Idan kai sababbi ne don motsa jiki, saukake cikin aiki. Fara kan makonni da yawa ta yin minti 10 zuwa 20 kowace rana. Wannan zai taimaka tare da gajiya da ciwon tsoka.

Likitanku na iya ba da ƙarin jagororin da shawarwari don takamaiman yanayinku ko ƙwarewar lafiyarku.

Takeaway

Yawancin mutane ya kamata su yi niyya don kusan minti 30 na aiki na zuciya da ƙwanƙwasa aƙalla kwana biyar kowane mako. Wannan yana aiki kusan kusan mintuna 150 ko awanni 2 1/2 a mako. Kuna iya haɗuwa da ƙarfi da ayyuka don kiyaye shi mai ban sha'awa.

Idan kai sababbi ne ga aiki, fara takaice da sannu. Kuna iya koyaushe koyaushe yayin da ƙwarewar ku ta inganta. Ka tuna: Duk wani motsi ya fi kyau fiye da babu motsi.

Idan an matsa muku don lokaci, kuyi laákari da fasa motsa jikin ku ko'ina cikin yini cikin mintuna 10 da yawa. Ko da gajeren zaman motsa jiki na motsa jiki sun isa su sami fa'idodi.