Wannan Mai Tsananin Jiyya Mai Shekaru 74 Yana Kalubalantar Tsammani A Kowane Mataki

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Kusan shekaru uku da suka wuce, Joan MacDonald ta sami kanta a ofishin likitanta, inda aka gaya mata cewa lafiyarta na tabarbarewa cikin sauri. A shekara 70, ta kasance a kan magunguna da yawa don hawan jini, hawan cholesterol, da kuma sake dawo da acid. Likitoci sun gaya mata cewa tana buƙatar haɓaka allurai - sai dai idan ta yi canjin salon rayuwa.

MacDonald kamar yadda aka yi tare da magunguna kuma ya gaji da jin rashin taimako da rashin jin daɗi a fatar ta. Duk da cewa ba za ta iya tuna lokacin ƙarshe da ta fi mai da hankali kan lafiyarta ba, ta san cewa idan tana son yin canji, yanzu ne ko ba haka ba.

"Na san dole in yi wani abu dabam," in ji MacDonald Siffa. "Na kalli mahaifiyata ta shiga irin wannan yanayin, tana shan magani bayan shan magani, kuma ban son wannan rayuwar da kaina." (Mai Dangantaka: Kalli Wannan Tsohuwar Mai Shekaru 72 Ta Cimma Burin ta na Yin Ja-gora)

MacDonald ta raba burinta na haɓaka halaye masu ƙoshin lafiya tare da 'yarta Michelle, wacce ke tura mahaifiyarta don fifita lafiyarta tsawon shekaru. A matsayinta na yogi, ƙwararren mai ƙarfi, ƙwararren mai dafa abinci, kuma mai Tulum Strength Club a Mexico, Michelle ta san za ta iya taimaka wa mahaifiyarta ta cimma burinta. "Ta ce tana shirye ta taimake ni na fara kuma ta ce in shiga shirinta na motsa jiki ta kan layi don taimaka min wajen tafiya," in ji MacDonald. Ga MacDonald, motsa jiki yana nuna mahimmancin ƙarfafa kanku da wasu don yin aiki don cimma buri. (Mai alaƙa: Kalli Joan MacDonald mai shekaru 74 Deadlift 175 Pound kuma buga sabon rikodin na mutum)

Ba da daɗewa ba, MacDonald ya fara tafiya a matsayin nau'in cardio, yana yin yoga, har ma ta fara ɗaga nauyi. "Na tuna ɗaukar nauyin kilo 10 kuma ina tunanin yana jin nauyi sosai," in ji MacDonald. "Da gaske na fara daga farko."

A yau, MacDonald ya yi asarar fam 62, kuma likitocin ta sun ba ta tsaftataccen lissafin lafiya. Bugu da ƙari, ba ta ƙara buƙatar shan duk waɗannan magunguna don hawan jini, reflux acid, da cholesterol.

Amma samun zuwa wannan batu ya ɗauki aiki mai wuyar gaske, daidaito, da lokaci.

Lokacin da ta fara farawa, abin da MacDonald ya mayar da hankali shi ne gina ƙarfi da juriya. Da farko, tana motsa jiki gwargwadon iyawarta yayin da take cikin aminci. A ƙarshe, ta gina har zuwa ciyar da sa'o'i biyu a dakin motsa jiki, kwana biyar a mako. MacDonald ya ce: "Ina da jinkiri sosai, don haka yana ɗaukar kusan ninki biyu na lokacin don kammala aikin motsa jiki na yau da kullun." (Dubi: Yawan Motsa Jiki da kuke Bukatar Gaba ɗaya ya dogara da Manufofin ku)

Samun tsari na yau da kullun shima ya taimaka mata sosai. "Ina samun motsa jiki na daga hanya abu na farko da safe," in ji MacDonald. "Don haka, galibi a kowace rana da misalin ƙarfe 7 na safe, na nufi wurin motsa jiki, sannan ina da sauran ranar da zan yi aiki a kan wasu abubuwa akan jadawalin na." (Wanda ya shafi: Fa'idodin Kiwon Lafiya na 8 na Ayyukan Asuba)

Ayyukan motsa jiki na MacDonald ya canza a cikin shekaru uku da suka gabata, amma har yanzu tana ciyar da aƙalla kwana biyar a dakin motsa jiki. Biyu daga cikin waɗannan kwanaki an sadaukar da su musamman ga cardio. "Nakan yi amfani da keken da ke tsaye ko mai tuƙi," in ji ta.

Sauran kwanaki ukun, MacDonald yana yin haɗin cardio da ƙarfin horo, yana mai da hankali kan ƙungiyoyin tsoka daban -daban kowace rana. "Ta yin amfani da shirin motsa jiki na 'yata, galibi na kan yi wasu manyan sassan jiki, kafafu, gutsuttsura, da motsa jiki," in ji ta. "Har yanzu ina da matsaloli tare da nauyi mai nauyi, amma na san kada in wuce gona da iri. Na san iyakokina kuma na yi abin da zan iya yi cikin kwanciyar hankali, na tabbatar ina yin shi da kyau. Ayyukan motsa jiki koyaushe suna canzawa, don haka ina aiki kowane tsoka a jikina a kowane mako ”. Tana raba abubuwan yau da kullun a cikin Jirgin ta tare da Joan Instagram da YouTube. (Mai alaƙa: Yawan motsa jiki da kuke buƙata gabaɗaya ya dogara da manufofin ku)

Amma don ganin babban cigaba ga lafiyarta, yin aiki da kansa ba zai yanke shi ba. MacDonald ya san dole ne ta canza abincinta. "Lokacin da na fara, mai yiwuwa na ci abinci kasa da na yanzu, amma ina cin abin da bai dace ba," in ji ta. "Yanzu, ina cin abinci mai yawa, (ƙananan abinci guda biyar a rana), kuma ina ci gaba da rasa nauyi kuma ina jin daɗi gaba ɗaya." (Dubi: Dalilin da Ya Sa Cin Ƙari Zai Iya Kasance Asirin Rage Nauyi)

Da farko, burin MacDonald shine ya rage nauyi da sauri. Amma yanzu, ta ce duk tana jin ƙarfi da ƙarfi, tana ƙalubalantar kanta don cimma takamaiman burin ƙarfi a cikin motsa jiki. "Na kasance ina aiki don yin ja da baya ba tare da taimako ba," in ji ta. "A zahiri na sami damar yin kaɗan kaɗan a sauran ranar, amma ina so in sami damar yin shi kamar duk matasa. Wannan shine burina." (Mai dangantaka: Masana 25 sun Bayyana Mafi kyawun Nasiha don Cimma Duk Wata Buri)

Da zarar ta sami kwarin gwiwa a jikinta a zahiri, MacDonald ta ce tana jin akwai bukatar tura kanta cikin tunani. "'Yata ta gabatar da ni ga aikace-aikace kamar Headspace da Elevate, kuma na yanke shawarar koyon Mutanen Espanya akan DuoLingo," ta raba. "Ina kuma son yin wasanin gwada ilimi." (Mai alaƙa: Mafi kyawun Ayyukan Nasihu don Masu Farawa)

MacDonald ta ce cimma burin ta ya zo ne ga sadaukar da kai da aiki tukuru, amma ta kara da cewa ba za ta iya yin hakan ba tare da jagorar 'yarta ba. MacDonald ya ce "Na yaba da ita gaba daya, amma samun horar da ni wani abu ne daban, musamman tunda ba ta hana komai ba." "Ba ta bar ni in tafi da hanzari na gaba daya ba. Kalubale ne, amma na yaba da shi."

MacDonald ta ƙaddamar da gidan yanar gizon Train tare da Joan inda wasu za su iya karanta game da tafiya. Idan akwai wata shawara MacDonald yana da ga tsofaffin mata waɗanda ke son samun dacewa, wannan shine: Shekaru kawai lamba ne, kuma ba koyaushe kuna buƙatar zama "coddled" ta hanyar motsa jiki kawai saboda kuna cikin 70s.

"Muna da ƙarfi [kuma] masu iya canzawa, amma galibi ana kallon mu a matsayin masu rauni," in ji ta. "Ina fatan ƙarin mata na shekaruna sun rungumi turawa kuma suna godiya cewa wani yana sha'awar ganin ku ƙara kokari. Duk da cewa ba za ku iya mayar da hannun agogo baya ba, za ku iya sake kunna shi."

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