Menene Amfanin Yin Tafiya?

Wadatacce

• Shin yin tafiya yana da kyau a gare ku?
• 1. Burnona calories
• 2. Qarfafa zuciya
• 3. Zai iya taimakawa wajen rage zafin jini
• 4. Yana saukaka ciwon mara
• 5. Yana kara karfin garkuwar jiki
• 6. Inganta kuzarinka
• 7. Inganta yanayin ka
• 8. Tsawaita rayuwar ka
• 9. Sautin kafafu
• 10. Tunanin kere-kere
• Nasihu don zama lafiya yayin tafiya
• Yadda ake farawa
• Takeaway

Shin yin tafiya yana da kyau a gare ku?

Tafiya na iya ba da fa'idodi da yawa ga lafiyar mutane na kowane zamani da matakan dacewa. Hakanan yana iya taimakawa hana wasu cututtuka har ma tsawan ranka.

Tafiya kyauta ne don yi kuma mai sauƙin dacewa cikin ayyukan yau da kullun. Abin da ake buƙatar fara tafiya shine takalmin takalmin tafiya mai ƙarfi.

Karanta don koyo game da wasu fa'idodi na tafiya.

1. Burnona calories

Tafiya na iya taimaka maka ƙona calories. Caloriesona adadin kuzari na iya taimaka maka kiyaye ko rage nauyi.

Gaskiyar calorin ku ta dogara da dalilai da yawa, gami da:

• saurin tafiya
• an rufe nesa
• ƙasa (za ku ƙona karin adadin kuzari da ke tafiya sama da yadda za ku ƙone a farfajiya)
• nauyin ki

Kuna iya ƙayyade ainihin ƙonawar kalori ta hanyar kalkuleta mai kalori. Don cikakken kimantawa, zaku iya komawa zuwa wannan jadawalin.

2. Qarfafa zuciya

Yin tafiya aƙalla mintina 30 a rana, kwana biyar a mako na iya rage haɗarin kamuwa da cututtukan zuciya da kusan. Kuma haɗarinku na iya ragewa ma yayin da kuka ƙara tsawon lokaci ko tazarar da kuke tafiya kowace rana.

3. Zai iya taimakawa wajen rage zafin jini

Yin ɗan gajeren tafiya bayan cin abinci na iya taimaka wajan rage jini.

Wani karamin binciken ya gano cewa yin tafiyar minti 15 sau uku a rana (bayan karin kumallo, abincin rana, da kuma abincin dare) sun inganta matakan sukarin jini fiye da yin tafiyar minti 45 a wani wurin yayin rana.

Ana buƙatar ƙarin bincike don tabbatar da waɗannan binciken, kodayake.

Yi la'akari da yin tafiya bayan cin abinci wani ɓangare na yau da kullun. Hakanan zai iya taimaka maka dacewa motsa jiki cikin yini.

4. Yana saukaka ciwon mara

Tafiya na iya taimakawa wajen kiyaye haɗin gwiwa, gami da gwiwoyinku da kwatangwalo. Wancan ne saboda yana taimakawa sa mai da ƙarfafa tsokoki waɗanda ke tallafawa haɗin gwiwa.

Tafiya na iya samar da fa'ida ga mutanen da ke fama da cututtukan zuciya, kamar rage ciwo. Kuma tafiya mai nisan mil 5 zuwa 6 a mako na iya taimaka hana rigakafin.

5. Yana kara karfin garkuwar jiki

Tafiya na iya rage haɗarin kamuwa da mura ko mura.

Studyaya daga cikin binciken ya binciki manya 1000 a lokacin mura. Wadanda suka yi tafiya a matsakaici na tsawon minti 30 zuwa 45 a rana suna da kaso 43 cikin 100 na karancin kwanakin rashin lafiya da kuma karancin cututtukan da ke dauke da numfashi gaba daya.

Haka kuma alamun su sun ragu idan basu yi rashin lafiya ba. An kwatanta wannan da manya a cikin binciken da ke zaune.

Yi ƙoƙarin shiga yawo na yau da kullun don sanin waɗannan fa'idodin. Idan kana zaune a cikin yanayi mai sanyi, zaka iya ƙoƙarin tafiya akan matattara ko kusa da gidan kasuwa na cikin gida.

6. Inganta kuzarinka

Tafiya yawo lokacin da kuka gaji zai iya zama haɓakar kuzari mafi tasiri fiye da karɓar kofi.

Yin tafiya yana ƙaruwa da iskar oxygen cikin jiki. Hakanan yana iya ƙara matakan cortisol, epinephrine, da norepinephrine. Waɗannan su ne kwayoyin da ke taimakawa haɓaka matakan makamashi.

7. Inganta yanayin ka

Tafiya na iya taimaka lafiyar kwakwalwarka. nuna shi zai iya taimakawa rage damuwa, damuwa, da mummunan yanayi. Hakanan yana iya haɓaka girman kai da rage alamun bayyanar janyewar zamantakewa.

Don samun waɗannan fa'idodin, yi niyyar minti 30 na tafiya cikin sauri ko sauran motsa jiki mai ƙarfi kwana uku a mako. Hakanan zaka iya raba shi zuwa uku na minti 10.

8. Tsawaita rayuwar ka

Tafiya cikin sauri zai iya tsawaita rayuwar ka. Masu binciken sun gano cewa yin tafiya a matsakaicin gudu idan aka kwatanta da tafiyar hawainiya na haifar da kasada 20 cikin 100 na barazanar mutuwa gaba daya.

Amma tafiya cikin sauri ko sauri (aƙalla mil 4 a awa ɗaya) ya rage haɗarin da kashi 24. Binciken ya kalli haɗin gwiwa na tafiya cikin sauri tare da dalilai kamar abubuwan da ke haifar da mutuwa, cututtukan zuciya, da mutuwa daga cutar kansa.

9. Sautin kafafu

Tafiya na iya ƙarfafa tsokoki a ƙafafunku. Don haɓaka ƙarin ƙarfi, yi tafiya a cikin yankin tsaunuka ko a kan mashin tare da karkata. Ko nemo hanyoyi tare da matakala.

Hakanan kasuwanci daga tafiya tare da sauran ayyukan horarwa kamar hawan keke ko tsere. Hakanan zaka iya yin atisayen juriya kamar squats, lunges, da curls na kafa don ƙara sautin da ƙarfafa ƙwayoyin ƙafarka.

10. Tunanin kere-kere

Tafiya na iya taimaka share kanka da taimaka maka tunanin kirkira.

Nazarin da ya hada da gwaje-gwaje hudu ya kwatanta mutanen da ke kokarin yin tunanin sabbin dabaru yayin da suke tafiya ko zaune. Masu bincike sun gano mahalarta sun yi kyau yayin tafiya, musamman yayin tafiya a waje.

Masu binciken sun ƙarasa da cewa tafiya tana buɗe ra'ayoyi kyauta kuma hanya ce mai sauƙi don haɓaka haɓaka da samun motsa jiki a lokaci guda.

Yi ƙoƙari ka fara taron tafiya tare da abokan aikinka a lokaci na gaba da kake makale kan matsala a aiki.

Nasihu don zama lafiya yayin tafiya

Don tabbatar da lafiyarku yayin tafiya, bi waɗannan nasihun:

• Yi tafiya a wuraren da aka keɓe don masu tafiya. Nemo wurare masu haske idan ya yiwu.
• Idan kuna tafiya da yamma ko sanyin safiya, sa fitila mai haske ko haske don motoci su gan ku.
• Sanya takalmi masu kauri tare da dunduniya mai kyau da baka.
• Sanya tufafi mara kyau.
• Sha ruwa mai yawa kafin da bayan tafiyarku don kasancewa cikin ruwa.
• Sa rigar rana don hana kunar rana a jiki, koda kuwa a cikin kwanakin giragizai.

Yadda ake farawa

Don fara tafiya, duk abin da za ku buƙaci shine takalmin tafiya mai ƙarfi mai ƙarfi. Zabi hanyar tafiya kusa da gidanka. Ko nemi wuri mai kyau don tafiya a yankinku, kamar hanya ko kan rairayin bakin teku.

Hakanan zaka iya ɗaukar aboki ko dan dangi don suyi tafiya tare da kai tare da ɗaukar maka hisabi. A madadin, zaku iya ƙara tafiya cikin ayyukan yau da kullun. Ga wasu ra'ayoyi:

• Idan zaka tashi, sauka daga motarka ko jirgin tsayawa daya da wuri kuma kayi tafiya da sauran hanyar aiki.
• Tafiya nesa da ofishinka fiye da yadda ka saba yi kuma tafiya zuwa da motarka.
• Yi la'akari da tafiya maimakon tuƙi lokacin da kake gudanar da aiki. Kuna iya kammala ayyukanku kuma ku dace da motsa jiki a lokaci guda.

Takeaway

Tafiya na iya cika aikin motsa jiki na yau da kullun da aka ba da shawarar ga mutane na kowane zamani da matakan motsa jiki.

Yi la'akari da samun pedometer ko wani mai bin sawun motsa jiki don kiyaye matakan yau da kullun. Ga wasu don dubawa.

Zabi hanyar tafiya da burin mataki na yau da kullun wanda ya dace da shekarunka da matakin ƙoshin lafiya.

Dumi da kuma kwantar da hankali kafin tafiya don kauce wa rauni. Yi magana da likitanka koyaushe kafin fara sabon tsarin motsa jiki.