Shin Motsa jiki shine Maɓallin Ingantacciyar Barci?

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Gajiya Doke. Gajiya. Ƙwararren motsa jiki na iya, ba tare da wata shakka ba, ya bar ku a shirye don buga hay. Amma a cewar wani sabon zabe, wannan motsa jiki ba kawai yana sa ku barci ba, yana iya sa ku yi bacci da kyau.

Mutanen da suka bayyana a matsayin masu motsa jiki sun ba da rahoton mafi kyawun bacci fiye da waɗanda ke ɗaukar kansu ba masu motsa jiki ba, a cewar sabon binciken Gidauniyar bacci ta ƙasa, koda lokacin da ƙungiyoyin biyu ke samun adadin bacci iri ɗaya.

"Mutanen da ke bacci sun fi bayar da rahoton motsa jiki fiye da haka, kuma mutanen da ke motsa jiki sun fi yin bacci mafi kyau," in ji Matthew Buman, Ph.D., mataimakin farfesa na motsa jiki da walwala a Jami'ar Jihar Arizona da memba na ƙungiyar masu jefa ƙuri'a ta NSF. "Mun san cewa rayuwa ta shagaltu sosai ga mutane da yawa, ba sa samun isasshen barci, haka nan kuma ba sa samun isasshen motsa jiki."

Daga cikin mutane 1,000 da NSF ta bincika, kashi 48 sun ce suna samun motsa jiki na motsa jiki akai -akai, kashi 25 cikin ɗari suna ɗaukar kansu matsakaiciyar aiki, kuma kashi 18 cikin ɗari sun ce suna samun motsa jiki na yau da kullun, wanda ya bar kashi tara cikin ɗari waɗanda ba su ba da rahoton motsa jiki ba kwata -kwata. Masu motsa jiki da marasa motsa jiki sun ba da rahoton matsakaicin sa'o'i shida da minti 51 na barci a ranar aiki da sa'o'i bakwai da minti 37 na barci a ranakun da ba na aiki ba.

Masu motsa jiki masu ƙarfi sun ba da rahoton mafi kyawun bacci, tare da kashi 17 cikin ɗari kawai kawai suna cewa ingancin baccin su daidai ne ko kuma yana da kyau. Kusan rabin waɗanda ba su motsa jiki, a gefe guda, sun ba da rahoton barci mai kyau ko mara kyau. Duk da haka, ko da masu motsa jiki masu haske sun fi waɗanda ba su da wani aiki: 24 bisa dari sun ce sun sami barci mai kyau ko kuma mummunan barci. "Ko da karamin motsa jiki ya fi kowa kyau," in ji Buman. "Ya bayyana cewa wasu suna da kyau kuma ƙarin sun fi kyau."

Wannan labari ne mai kyau-ga dukkan matakan masu motsa jiki, amma musamman dankali mai shimfiɗa. "Idan ba ku da aiki, ƙara tafiya na minti 10 a kowace rana zai iya inganta tunanin ku na samun kyakkyawan barci," in ji Max Hirshkowitz, Ph.D., shugaban kwamitin zaɓe, a cikin wata sanarwa.

Ba minti nawa kuke aiki ba ne ko kuma yadda kuke motsa jiki, amma da gaske ko kuna samun wani aiki ko kaɗan da alama yana hasashen yadda za ku yi barci, in ji Michael A. Grandner, Ph.D. malamin ilimin hauka kuma memba na shirin Magungunan Barci a Jami'ar Pennsylvania. "Motsawa kaɗan kaɗan kawai ba zai isa ya sauke kilo ba, amma yana iya taimakawa inganta barcin ku, wanda da kansa yana da mahimman abubuwa da yawa masu tasiri," in ji shi.

Tabbas, mafi girman lafiyar gaba ɗaya na iya inganta barcin ku, in ji Buman. "Wasu daga cikin abubuwan da ke yawan haifar da bacci sune kiba, ciwon suga da shan taba," in ji shi. "Mun san cewa motsa jiki na yau da kullun na iya taimakawa inganta kowane ɗayan waɗannan abubuwan." Masu aikin motsa jiki waɗanda ke ba da rahoton ingantacciyar bacci mai kyau na iya jin daɗin "sakamako mai kyau wanda ke zuwa daga rage nauyin mu, inganta ciwon sukari da daina shan sigari," in ji shi. Amma motsa jiki shima sanannen mai rage damuwa ne, kuma abin mamaki, abin mamaki-muna bacci mafi kyau lokacin da muke cikin kwanciyar hankali.

Ko da motsa jiki da ba za ku yi la'akari da "motsa jiki" ba na iya haifar da ƙarin kwanciyar hankali. A gaskiya ma, zama ƙasa da ƙasa zai iya inganta ingantaccen barci.Kashi 12 cikin ɗari na mutanen da suka ce suna ciyar da awanni 10 ko fiye a zaune kowace rana sun ba da rahoton bacci mai kyau, yayin da kashi 22 na mutanen da ke zama ƙasa da sa'o'i shida a rana suke yi, a cewar ƙuri'ar.

Mun san cewa yawan zama na yau da kullun na iya haifar da sakamako masu yawa na kiwon lafiya, gami da cututtukan zuciya da ciwon sukari, ba tare da yawan motsa jiki ba, in ji Buman. Wannan shine binciken farko don danganta duk teburin da ke wasa da bacci mara kyau. "Rashin zama koyaushe yana da kyau, komai kankantar ku. Ba buƙatar motsa jiki ba, yana iya zama wani abu mai sauƙi kamar tsayawa a teburin ku lokacin da kuka ɗauki kiran wayarku na gaba, ko tafiya ƙasa zuwa zauren don zuwa. yi magana da abokin aikinku maimakon aika wannan imel ɗin," in ji shi.

Mutanen da ba sa motsa jiki kwata-kwata suma sun fi kokawa don su kasance a faɗake yayin ayyukan rana, kamar ci ko tuƙi. "Jiki yana buƙatar barci kamar yadda yake buƙatar cinyewa kuma yana buƙatar motsawa," in ji Grandner, mai magana da yawun Cibiyar Nazarin Magungunan Barci ta Amurka. "Barci, aiki, abinci-duk suna tallafawa juna a matsayin muhimman ginshiƙai uku na lafiya."

Sa'ar al'amarin shine ga duk wanda ke ƙoƙarin dacewa da motsa jiki cikin jadawalin aiki, ƙuri'ar ta kuma gano cewa motsa jiki yana fa'ida bacci komai komin lokacin sa. Kwararru gabaɗaya suna ba da shawarar barin 'yan awanni tsakanin motsa jiki da lokacin kwanciya, amma Grandner ya ce hakan ba lallai bane ya zama ya zama jagora ga kowa. "Idan za ku iya samun ayyukanku [aƙalla] awa ɗaya ko biyu kafin kwanciya, tabbas hakan yana da kyau," in ji shi. "Amma akwai yiwuwar ba za ku sami ƙarfi ko tsawon lokacin da kuke buƙata don cutar da barcinku ba."

Buman ya yarda, galibi, kodayake yana ƙara wasu mutane na iya jin cewa motsa jiki ya yi latti da maraice yana damun barcin su, kuma yakamata suyi la'akari da yin aiki da wuri. Mutanen da ake kula da su don rashin bacci na yau da kullun kuma galibi ana gaya musu su guji motsa jiki.

Wataƙila ba abin mamaki ba, fiye da rabin masu amsa binciken-a kowane matakin aiki-sun ce bayan dare da aka shafe ana jujjuyawa ko kuma daren gajeriyar barci fiye da yadda aka saba, motsa jiki ya sha wahala. Dukanmu mun kasance a wurin: maraice maraice maraice yana kaiwa ga wasu 'yan zagaye tare da maɓallin taɓarɓarewa maimakon tsalle daga kan gado don buga wasan motsa jiki. Sa'ar al'amarin shine, wata rana na tsallake aikinku-ko wata rana ta rage bacci don tabbatar da cewa kun dace da shi-wataƙila ba zai haifar da babban bambanci ba, in ji Grandner, yana tsammanin kun riga kuna samun isasshen bacci.

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