Kalmomin Goal daga Kwararru na Kiwon Lafiya da Za Su Daɗa Motsa Ku

Wadatacce

• Ƙaddamar da abu guda ɗaya kowace rana.
• Tsaftace hankalinka.
• Yi tunani karami.
• Fara baya.
• Aiwatar da kwanaki uku kawai.
• Kasance a nan, zama yanzu.
• Fara da ƙarfi.
• Yi kimantawa na mutum.
• Nufin manufa masu sauƙi.
• Sanya manufa.
• Aiki cikin.
• Zama shugaban ku.
• Nemo kari
• Ɗauki lokaci.
• Kasance cikin shirye -shiryen motsa jiki.
• Yi aikin "joyspotting".
• Bita don

Tura iyakoki, bincika sabbin wurare, da ci gaba suna sa mu farin ciki. Kuma yayin da akwai wuri don ƙarshen burin, bincike ya nuna cewa sha'awar fara wani sabon abu da kuma son tsarin yana ba da mafi cikar cikawa kuma shine mabuɗin ci gaba mai dorewa na dogon lokaci.

Neman tsalle zuwa ƙasashen waje - ko dai yanayin motsa jiki ne daban, lafiya, ko na yau da kullun? Anan, ɗauki alama daga manyan masana, waɗanda suka raba wasu ƙa'idodin burin motsa jiki tare da nasihu kan yadda suke samun farin ciki a kowane mataki. (Har ila yau duba: Kalubalen Kwanaki 40 don Murƙushe Duk wata manufa)

Ƙaddamar da abu guda ɗaya kowace rana.

“Yi wani sabon al'ada a matsayin aikin yau da kullun, don haka ya zama al'ada. Wannan na iya cin abinci iri ɗaya na shuka a rana, yin tunani na safiya na mintuna 11, ko shiga cikin motsa jiki mai laushi. Ƙirƙirar al'ada ya sa ya zama na sirri kuma zai ƙarfafa ku don samun farin ciki a cikin aikin maimakon kawai wani abin da za a yi a cikin jerin ayyuka masu tsawo."

Karla Dascal, wanda ya kafa Space Space Miami

Tsaftace hankalinka.

"Ina so in fara kowace tafiya da zane mara kyau. Alal misali, lokacin da nake so in sake gyara abincin da nake ci, na kwashe duk wani abincin da ba zai sa jikina ya ji daɗi ba. Amma kuma na kawar da ra'ayi mara kyau, daga wasu kuma daga kaina. Yin sauyi sau da yawa yana farawa da zato cewa wani abu yana damun ku. Wannan tunanin ya kai ni ga rage shekarun cin abinci yo-yo kuma dubunnan daloli sun ɓace a cikin membobin gidan motsa jiki marasa amfani. Lokacin da na fara tafiya ta lafiya ta kwanan nan, na ƙirƙiri sararin tallafi ta hanyar kewaye kaina da abubuwan motsa jiki, daga kwasfan fayiloli da mujallu zuwa gurus na lafiya. Kuma na sanya son kai sabon tushe na."

Maggie Battista, marubucin 'Sabuwar Hanyar Abinci'; wanda ya kafa EatBoutique.com kuma mai haɗin gwiwar Fresh Collective

Yi tunani karami.

“Mayar da hankali kan halayen yau da kullun maimakon nasarorin na dogon lokaci. Wannan zai ba ku ci gaba da jin nasara. Ina tunanin shi azaman saita manufofin aiwatarwa da kuke cimma yau da kullun maimakon sakamakon sakamakon da kuke cimma a nan gaba. Matsala tare da manufofin sakamako: Nasara da farin ciki suna nan a riƙe har sai kun isa wannan ƙarshen ƙarshen. Amma burin aiwatarwa yana mai da hankali kan takamaiman halayen da zaku iya cimmawa a yau, don haka zaku iya ƙirƙirar nasara da farin ciki nan da nan. Kuma idan kun ji daɗin yin wani abu, za ku ci gaba da yinsa ba tare da tilasta wa kanku ba.

Dawn Jackson Blatner, RDN, masanin abinci, marubucin 'The Superfood Swap', kuma memba na Shape Brain Trust

(Mai Dangantaka: Sace Waɗannan Nasihohi daga Mata na Gaskiya waɗanda suka Koyi Yadda ake Murƙushe Burinsu Cikin Kwana 40)

Fara baya.

"Sakamako mafi kyau yana zuwa lokacin da mutane ke aiki a baya. Maimakon ƙoƙarin cimma wani sakamako, yi kamar kun riga kun yi canji. Don haka idan kuna son samun dacewa, tambaya, Yaya zan yi idan na kasance cikin siffa mai kyau? Wannan hanya tana bayyana halaye da zaku iya aiki akan ginin. Amma kuma yana ba ku damar jin daɗin ɗaukar ƙananan matakai. A ce ba za ku iya motsa jiki wata rana ba. Idan kuna aiki zuwa ga manufa, kuna iya goge shi a matsayin mummunar rana. Amma idan kuna gina ainihin wanda bai taɓa rasa aikin motsa jiki ba, kuna iya yin wani abu - har ma da turawa biyar ko 10 - don matsawa zuwa ainihin ainihin da ake so. Kila za ku ji kuzari ta hanyar ɗaukar ƙananan matakai waɗanda ke haɓaka babban canji. Kuma ba za ku iya tsallake wata rana ba kuma a ƙarshe ku daina.”

James Clear, mahaliccin Cibiyar Habitt kuma marubucin 'Atomic Habits'

Aiwatar da kwanaki uku kawai.

“Hanya mafi inganci don tsayawa kan tafiya ta koshin lafiya shine samun sakamako mai sauri da farko. Yi alƙawarin kwana uku kawai na canje -canjen salon rayuwa. ”

Jasmine Scalesciani-Hawken, masanin abinci mai gina jiki kuma wanda ya kafa Olio Maestro, maganin cellulite

Kasance a nan, zama yanzu.

“Lokacin da kuke aiki don cimma babban burinku, ɗauki mataki akan abu ɗaya da kuke yi a halin yanzu. A cikin yoga, wannan yana nufin jin wannan numfashi ɗaya, yana mai da hankali kan wannan sabon tsokar kunnawa, yana gwada wannan sabon motsi.

Waɗannan lokutan ana kiran su giɓi mai nasara. Maimakon ɗaukar duk aikin da ake buƙata don abin da ke gaban ku, ku magance abin da kuke yi. Yi la'akari da kowane lokaci a matsayin damar ganowa da nasara. Lokacin da akwai kasawa ko koma baya, ƙidaya kowanne daga cikin su a matsayin koyo a hanya. Babu mugunta ko kyau; akwai kawai aiki da girma. Maƙasudai sune maƙasudin abin da ke gaba. Idan kullum muna rayuwa don wani abu a nan gaba, ba za mu taɓa kasancewa cikakke ba. "

Bethany Lyons, wanda ya kafa kuma malami a Lyons Den Power Yoga a New York

Fara da ƙarfi.

"Shiga sabon aikin yana ƙarfafawa da ban sha'awa, kuma jin daɗin waɗannan matakan na farko zai iya taimaka muku ci gaba da tafiya. Motsa jiki guda ɗaya, alal misali, yana rage juriya na insulin-don haka kuna inganta lafiyar rayuwa bayan zaman farko, kuma yana samun kyau daga can. Bari kanka maraba da jin gajiya bayan motsa jiki da rashin jin daɗi na ɗan lokaci. Waɗannan suna nuna daidaitattun martanin ilimin halittar jiki waɗanda suka haifar da wannan faɗuwar motsa jiki na farko. Bayan lokaci, za su zama ƙarin lada mai gamsarwa, sanin cewa kun fara tsarin da zai haifar da fa'idodin kiwon lafiya da yawa. "

Mark Tarnopolsky, MD, Ph.D., darektan asibitin neuromuscular da neurometabolic a Cibiyar Kiwon Lafiya ta Jami'ar McMaster a Hamilton, Ontario

(Mai Dangantaka: Yadda Deena Kastor 'yar Medalist ta Horar da Wasannin Hankali)

Yi kimantawa na mutum.

“Tare da sabon farawa ya zo da sabon hangen nesa. Lokaci ne da mutane ke yin lissafi a rayuwa da ma kayansu. Yin wannan na iya zama kathartic. Yana da ƙarfi don sanin abin da muke da shi - da kuma yin niyya game da abin da muke ajiyewa da abin da muka shuka. ”

Sadie Adams, masanin kwalliya da Sonage jakadiyar alamar kula da fata

Nufin manufa masu sauƙi.

"Ka sanya alamarka ta yau da kullun game da abubuwan da za a iya cimmawa. Misali, Ina da abokan ciniki waɗanda ke farawa ta hanyar samun matakai 12,000, bacci na awanni bakwai, sa'a ɗaya gaba ɗaya cire daga fasaha, da mintuna biyar na ƙarfin horo. Na farko, za ku so jin ci gaba sannan kuma sakamakon, kuma a ƙarshe za ku ji daɗin amincewa."

Harley Pasternak, mashahurin mai ba da horo kuma mai kirkirar Abincin Sake Saitin Jiki

(Mai dangantaka: Abubuwa 4 Na Koyi Daga Kokarin Harley Pasternak's Reset Diet)

Sanya manufa.

"Haɗa halayen ku na yau da kullun zuwa wani abu da ke da mahimmanci a gare ku hanya ce mai ƙarfi don ƙirƙirar ƙarin motsawar ciki. Yana taimaka muku ganin ma'ana a cikin duk abin da kuke yi. Don bayyana manufar ku, ku tambayi kanku waɗannan tambayoyin: Wanene kai lokacin da kuka fi dacewa? Kuna da kuzarin zama wannan sigar na kanku sau da yawa kamar yadda kuke so? Yi tunani game da yadda ayyukanku na yau da kullun ke shafar ikon ku don cimma manufar ku. Shin wannan wani abu ne da ke ba ku ƙarin kuzari da za ku iya sanyawa wajen aiwatar da shi? Muna so mu ji kamar muna ci gaba; wannan hangen nesa yana taimaka muku yin ƙarin zaɓuɓɓuka masu gamsarwa. ”

Raphaela O'Day, Ph.D., babban kocin wasan kwaikwayo kuma mai haɓaka ƙira a Johnson & Johnson Human Performance Institute

Aiki cikin.

"Dubi kowane motsa jiki a matsayin lokaci don 'aiki a ciki.' Shin yana sa ku ji ƙarfi? Ko son matsawa kadan? Sake haɗawa da jikin ku yana ba ku damar jin daɗin tsarin, kuma za ku kasance masu ƙwazo. ”

Alex Silver-Fagan, Nike Master Trainer, marubuci, kuma mai kirkirar Flow Into Strong

Zama shugaban ku.

"Mutanen da ke da himma sosai suna samun daraja a cikin aikin da kansa. Alal misali, suna jin daɗin motsa jiki don kansu, wanda ya sa ya fi dacewa su ci gaba da yin hakan. Wadanda ke motsa jiki daga laifi, ko saboda aboki ko likita yana ƙarfafa su, suna da ƙwazo. Amma idan wannan yanayin na waje ya faɗi a wani lokaci, za su iya daina motsa jiki gaba ɗaya. Hanya ɗaya don samun ƙwazo mai zurfi shine ta hanyar yin magana da kai. Binciken ƙungiyara ya nuna cewa yin wa kanku tambayoyi zai iya yin tasiri fiye da gaya wa kanku cewa kuna buƙatar yin wani abu. Don haka maimakon a ce 'Ku tafi gudu,' tambaya 'Shin zan tafi tseren yau?' Wannan yana taimaka muku jin cewa kuna da ƙarin ikon cin gashin kai a cikin shawarwarin ku, kuma hakan yana sa ku kasance cikin himma. "

Sophie Lohmann, ɗalibin da ya kammala karatun digiri na nazarin abubuwan motsa rai-motsi a Jami'ar Illinois a Urbana-Champaign

Nemo kari

"Jikinmu yana bunƙasa akan homeostasis, rhythm, don haka ƙaddamar da wani tsari yana taimakawa sauƙaƙe canjin ku zuwa yankin da ba a bayyana ba. Ana iya ƙirƙirar rhythm ta hanyoyi da yawa - farkawa lokaci guda a kowace rana, keɓe mintuna 10 don yin bimbini, mikewa, karatu, ko duk wani aiki da ke ba da ta'aziyya, wanda zai ba ku jin daɗin jin daɗi, kwanciyar hankali, da sauƙi. Yana da sauƙi, amma mabuɗin gina farin ciki a cikin sabon kamfani shine haɗa abubuwa da zasu faranta muku rai."

Jill Beasley, likita ce ta likitan dabi'a a Blackberry Mountain, otal da ke mai da hankali kan walwala da kasada

Ɗauki lokaci.

"Kuskuren da mutane sukan yi tare da yin aiki shine ɗaukar tunanin 'ba zafi, babu riba'. Farfadowa ba kawai ɗaukar kwana ɗaya ba ne. Yana ƙaunar jikin ku duka a hanya da yin gyare-gyare don kasancewa cikin jin daɗi kuma ba tare da jin zafi ba kamar yadda zai yiwu. Ga kowane sa'a da kuka kashe kuna motsa jiki, yakamata ku kwashe mintuna 30 kuna murmurewa. Wannan na iya haifar da abubuwa kamar zaman FasciaBlasting, cryotherapy, tausa, ko ma kyakkyawan shimfida. Na kira shi farfadowa mai aiki. Lokacin da kuka kula da jikin ku da kyau, za ku sami ƙarin sakamako a cikin horonku, kuma za ku iya ƙara yin ƙoƙari a cikin—kuma ku sami ƙari daga - sabon kasuwancin ku.”

Ashley Black, masanin farfadowa kuma mai kirkirar FasciaBlaster

(Mai Alaƙa: Wannan shine Yadda Mayar da Aiki Ya Kamata yayi kama)

Kasance cikin shirye -shiryen motsa jiki.

“Ku kasance a buɗe ga damar da ba ku zata ba. Lokacin da muka saka lokaci da albarkatu a cikin wata sana'a, yana da sauƙi don daidaitawa kan ci gaba da karatun. Amma wasu daga cikin mafi ban sha'awa pivots faruwa a lokacin da muka ga wata, sau da yawa gaba ɗaya m hanya-kuma tafi domin shi. Yana da mahimmanci a ji da gaske an saka hannun jari a ciki. Idan ka ga bincike, sadarwar yanar gizo, da matsalolin da ka sha a cikin su suna da ban sha'awa saboda kana kan hanyar da kake fata, za ka fi farin ciki idan ka cim ma burinka. Yawancin 'yan kasuwa sun ce abin da ya fi ban sha'awa shine aikin da ya shiga ƙirƙirar kasuwancin su. ”

Sara Bliss, marubucin 'Take the Leap: Change Your Career, Change Your Life'

Yi aikin "joyspotting".

"Muna yawan tunanin farin ciki a matsayin mai kyau amma ba larura ba, don haka sau da yawa ana yin watsi da shi a cikin kullun yau da kullun. Amma bincike ya nuna cewa yana iya yin tasiri mai ban mamaki: Yana kare jiki daga damuwa, yana kare tsarin zuciya da jijiyoyin jini, kuma yana kaifin hankalinmu. Don kunna abubuwan yau da kullun waɗanda ke kawo muku ni'ima, gwada joyspotting - mai da hankali kan hankalin ku akan abubuwa masu daɗi, kamar shuɗi mai haske na sama ko ƙamshin kofi na safiya. Wadannan abubuwa suna tunatar da mu cewa farin ciki yana kewaye da mu, kuma za su iya fara abin da masana ilimin halayyar dan adam ke kira zuwa sama, wanda ke inganta farin ciki da jin dadi da kuma kara kuzari. "

Ingrid Fetell Lee, marubucin 'Joyful'

Mujallar Shape, Janairu/Febreru 2019 fitowa

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