8 mafi kyawun motsa jiki don tsofaffi

Wadatacce

• 1. Tafiya
• 2. Gyaran jiki
• 3. Yin iyo
• 4. Hawan keke
• 5. Mikewa
• 6. Jirgin ruwa
• 7. Yoga
• 8. Pilates

Aikin motsa jiki a lokacin tsufa yana da fa'idodi da yawa, kamar yadda za a magance radadin cututtukan gabbai, ƙarfafa tsoka da haɗin gwiwa da hana bayyanar raunin da cututtuka na yau da kullun irin su ciwon sukari ko hawan jini, misali.

Tafiya, iyo, wasan motsa jiki na ruwa da horar da nauyi wasu daga cikin horaswa mafi dacewa ga tsofaffi. Yana da mahimmanci ayi musu aƙalla sau 3 a mako, bayan fitowar likita kuma ƙarƙashin jagorancin ƙwararren masanin ilimin motsa jiki ko kuma likitan gyaran jiki don a gudanar da aikin daidai, a bugun zuciyar da ya dace da lafiyar tsofaffi , kuma ku kasance raunin an hana.

Ta wannan hanyar, mafi kyawun motsa jiki don tsofaffi sun haɗa da:

1. Tafiya

Walks, ban da inganta hulɗar zamantakewa, ƙarfafa tsokoki da haɗin gwiwa da haɓaka bugun zuciya. Yayin tafiya, yana da muhimmanci a sanya duwaiwan ka da kafadun ka tsaye kuma ka sanya sneakers masu kyau, tare da matsewa, kuma a koyaushe kiyaye hanya daya, wanda ya kamata a dan kara sauri, daban da irin tafiyar da ka saba.

Ya kamata tsoho ya fara da gajerun hanyoyi kuma ya ƙara nisa har sai ya fara tafiya, daga minti 30 zuwa 60, kamar sau uku a mako. Kafin da bayan yawo, yana da matukar muhimmanci a miƙa don kauce wa rauni. Bugu da ƙari, don guje wa canje-canje a cikin zagayawar jini, wanda yawanci ke faruwa yayin tafiya lokacin da hannu ya kasance ƙasa na dogon lokaci, yana fifita tarin jini a hannu, alal misali, tsofaffi na iya zaɓar riƙe hannayensu a yayin tafiya, kamar zai yi tsere, alal misali, ko tafiya ta hanyar danna ƙwallo, saboda yana fifita zagawar jini.

2. Gyaran jiki

Har ila yau, horar da nauyin nauyi wani kyakkyawan motsa jiki ne ga tsofaffi, saboda yana taimakawa wajen karfafawa da kara karfin jijiyoyin, baya ga inganta hali da kara karfin kashi, sanya kasusuwa karfi da hana sutturar su da kuma damar karaya. abu ne na yau da kullun da ke faruwa yayin da mutum ya tsufa saboda tsarin halitta na lalacewa da rage ayyukan ƙwayoyin ƙwayoyin da ke cikin tsarin ƙashi.

Kamar yadda wasu atisayen horar da nauyi ke bukatar yanayin motsa jiki mafi girma, ana bada shawara cewa kafin fara wannan atisayen, tsofaffi suna yin gwajin lafiya, galibi don kimanta karfin huhu da zuciya. Bayan fitowar likita, yana da mahimmanci a yi horo a kan nauyi a ƙarƙashin jagorancin ƙwararren ilimin ilimin motsa jiki don a kiyaye raunin da ya faru kuma babu haɗari ga mutum.

3. Yin iyo

Iyo yana daya daga cikin mafi kyawun motsa jiki ga tsofaffi domin yana taimakawa wajen shimfidawa da karfafa jijiyoyi da gabobin jiki, ba tare da rauni ba ko kuma ba tare da yin wani tasiri mai girma ba akan gabobin, wanda yake da illa a wannan shekarun.

Bugu da kari, iyo yana taimakawa wajen magance radadin da cututtukan zuciya ke haifarwa, hana ɓar da ƙashi da rage haɗarin cututtuka kamar su ciwon suga ko hauhawar jini, misali.

4. Hawan keke

Hawan keke shima kyakkyawan zaɓi ne na motsa jiki ga tsofaffi domin yana taimakawa wajen ƙarfafa haɗin gwiwa, musamman na gwiwoyi, sawu da kwatangwalo, ban da taimakawa wajen ƙarfafa tsokokin ƙafafu da na ciki.

Kari akan haka, yin keke yana taimaka wajan saukar da hawan jini da kuma magance radadin cututtukan gabbai. Duba ƙarin fa'idodi na keken keke da irin matakan kariya da za'a ɗauka.

5. Mikewa

Mikewa, baya ga inganta sassauci da zirga-zirgar jini, kuma yana inganta yawan motsi, fifita ayyukan yau da kullun kamar gyaran gida ko girki, misali.

Bugu da kari, atisayen da ake shimfidawa na taimakawa rage karfin jijiyoyin jiki da tsokoki da hana bayyanar raunin. Duba wasu motsa jiki na motsa jiki don tsofaffi.

6. Jirgin ruwa

A cikin motsawar ruwa, ana amfani da dukkan jijiyoyin jiki kuma ruwan ya fi dacewa da shakatawa na mahaɗan, yana rage zafi da haɓaka ƙarfi da juriya na jiki. Bugu da kari, ilimin motsa jiki na ruwa yana inganta karfin zuciya da lafiyar huhu. Gano fa'idodi 10 na amfani da ruwa.

7. Yoga

Yoga ya bambanta motsa jiki masu ƙarfi tare da daidaitattun motsa jiki, yana taimakawa inganta haɓaka, kwanciyar hankali da sassaucin jiki, baya ga taimakawa wajen faɗaɗawa da sautin tsokoki da shakatawa wuraren haɗin gwiwa. Aikin Yoga kuma yana haɓaka shakatawa, ƙara jin daɗin rayuwa da shirye-shiryen aiwatar da ayyukan yau da kullun.

8. Pilates

Pilates na taimaka wajan motsa jini da haɓaka sassauƙa da ƙarfi, yana taimakawa daidaito na motsi. Kari akan hakan, shima yana taimakawa wajen inganta hali da kuma rage damuwa.