Amfanin Hankali da Lafiyar Jiki na Ayyukan Waje

Wadatacce

• 1. Abubuwa Suna Bayar da Harshen Horar da Su
• 2. Za ku ji daɗin Ayyukan motsa jiki na waje
• 3. Ayyuka na waje suna ba da Ƙwayar Lafiya ta Hankali
• 4. Suna Inganta Rayuwarku Gaba ɗaya
• 5. Wasan motsa jiki na waje yana taimaka muku motsa jiki tsawon lokaci - kuma ku sami ƙarfi
• Bita don

Akwai sihiri mai ƙarfi a cikin samun motsa jiki na sararin samaniya. Tafiya ta cikin gandun daji na iya sa ku ji alaƙa da Halin Uwar, kuma raƙuman ruwa masu faɗuwa na iya ba da wasu abubuwan da ake buƙata da yawa a cikin mil na ƙarshe na tseren rairayin bakin teku. Amma motsa jiki na waje na iya samun fa'idodi masu yawa don hankalin ku da jikin ku.

Eva Selhub, MD, kwararre mai juriya kuma marubucin littafin Brain ku akan Yanayi (Saya Shi, $15, barnesandnoble.com). Misali, "yayin da muke numfashi a cikin ions mara kyau a bakin tekun daga ruwan gishiri, suna zuwa kai tsaye zuwa kwakwalwar mu kuma suna hana ions masu kyau da ke fitowa daga kwamfutoci kuma suna haifar da gajiya." Wannan yana nufin duk da cewa kuna motsa tsokar ku a cikin motsa jiki na waje, tarin fa'idodin sauran fa'idodin jiki yana gudana a bango.

Bakin tekun ba shine kawai wurin da zaku iya samun waɗannan fa'idodin ba, ko dai. Reviewaya daga cikin bita game da fa'idodin kiwon lafiya da ke tallafawa ilimin halitta a cikin mujallar Halayen Kiwon Lafiyar Muhalli da aka lissafa fiye da dozin ribar zama a waje, duka don hankalin ku (rage damuwa, mafi kyawun bacci, ingantacciyar lafiyar kwakwalwa, farin ciki mafi girma) da jikin ku (rage kiba, rage ciwon sukari, inganta sarrafa zafi - har ma da mafi kyawun gani). Yana da gaske saboda duk hankulanku suna nutsewa a lokaci ɗaya cikin yanayin jin daɗi. Dr. Selhub ya ce "Kuna da wannan faffadan shimfidar wuri mai faranta wa ido ido, yanayin motsin raƙuman ruwa, jin yashi a ƙafafunku, iska mai daɗi da kuke shaka," in ji Dokta Selhub.

Anan daidai yadda motsa jiki na waje zai iya haɓaka lafiyar ku - ciki da waje.

1. Abubuwa Suna Bayar da Harshen Horar da Su

Sand shine kyautar dacewa da ke ci gaba da bayarwa. Don ayyukan plyometric kamar gudu ko tsalle, yana fassara zuwa ƙarancin tasiri - zaɓi tsiri inda ruwa da yashi suka haɗu don mafi kyawun ƙafar ƙafa - da kuma kusan kashi 30 cikin ɗari na ƙona kalori fiye da ƙasa mai ƙarfi, in ji Paul O. Davis, Ph.D., a abokin aiki a Kwalejin Wasannin Wasannin Amurka. Bugu da ƙari, lokacin da kuke tafiya ba takalmi akan yashi, fom ɗinku a zahiri zai canza, yana bugun tazara mai daɗi na tsakiyar kafa, wanda ya fi haɗin gwiwa fiye da yajin diddige, in ji Davis.

A gaskiya ma, a cikin nazarin 'yan wasa mata a Jami'ar Yammacin Ostiraliya, canza yanayin su daga ciyawa zuwa yashi (don tsaka-tsakin lokaci, sprints, da scrimmages) ya kara yawan bugun zuciya da nauyin horo kuma ya ba su girma mai girma a cikin motsa jiki na motsa jiki a cikin takwas. makonni, duk da cewa sun ba da rahoton ƙarancin ciwo da gajiya a hanya.

Ga masu tsere, har ma da filayen filaye suna buƙatar tsoka da za ta taka fiye da taƙa. Colleen Burns, darektan dillalan dillalin waje na Backcountry ya ce "Kuna buƙatar sanya injin aƙalla 0.5 don daidaita gudu a waje." "Kuma iska mai ƙarfi na iya dawo da lokacin mil ɗinku da kusan daƙiƙa 12." Dangane da hawan keke, ta ce jan iska yana haifar da kashi 70 zuwa 90 na juriya da ake ji lokacin tafiya.

TL; DR: Kawai ta hanyar fitar da motsa jiki a waje - ko kuna gudu, tsalle, ko keke - kuna haɓaka kuna.

2. Za ku ji daɗin Ayyukan motsa jiki na waje

Da alama lokaci yana tafiya da saurin gudu lokacin da kuke gudu a kan maƙalli, har ma da tseren mil guda ɗaya na iya jin rauni a hankali da jiki. Kuma bisa ga binciken da aka buga a PLOS Daya, wataƙila dalilin yana da alaƙa da motsa jiki a cikin gida. Masu bincike sun raba manya masu lafiya 42 zuwa kungiyoyi uku: Wata kungiya ta yi tafiya a waje na tsawon mintuna 45, wata kungiya kuma ta yi tafiya a kan injin tudu a cikin gida na tsawon mintuna 45, yayin da kungiyar masu sarrafa ba ta yi komai ba na tsawon sa'o'i uku a tsawon lokacin binciken. Sannan sun sa mahalarta su kimanta yanayin su, ji da motsin su. Sakamakon ya gano cewa yayin da ƙungiyoyin tafiya guda biyu suka sami fa'ida fiye da dankali mai shimfiɗa, masu motsa jiki na waje suna da ƙwarewa mafi kyau.

Ƙungiyar masu yawo ta ba da rahoton jin ƙarin farkawa, ƙarfafawa, kulawa, farin ciki, da kwanciyar hankali gami da samun ingantacciyar motsin rai gaba ɗaya fiye da waɗanda ke kan treadmill. Maharan sun kuma ce sun rage gajiya bayan motsa jikinsu. Ainihin, aikin masu yawo yana da sauƙin jiki da tunani, duk da cewa masu yawo a waje da masu tafiya cikin gida suna yin adadin motsa jiki iri ɗaya.

3. Ayyuka na waje suna ba da Ƙwayar Lafiya ta Hankali

Duk wanda ya fita yawo (ko keke, ko yin iyo, ko duk wani wasanni na waje don wannan al'amari) wataƙila ba zai yi mamakin waɗannan binciken ba - ba sa kiran shi "dutse mai tsayi" don komai! Amma menene, daidai, game da motsa jiki a waje wanda ke sa ya ji daɗi sosai? Yana da alaƙa da haɗin gwiwa mai ƙarfi na motsa jiki da fallasa yanayi, ya bayyana Martin Niedermeier, Ph.D., farfesa a fannin kimiyyar wasanni a Jami'ar Innsbruck a Austria kuma jagoran marubucin takarda. Ayyukan jiki yana ƙarfafawa yayin da ganin yanayi yana kawar da damuwa. Kuma su biyun tare suna ba da fa'ida fiye da ɗaya kaɗai.

A saboda wannan dalili, Niedermeier ya ba da shawarar ba kawai yin motsa jiki na waje ba amma zuwa wani wuri da kuka sami kyakkyawa da annashuwa, tare da yalwar tsirrai da ruwa. "Abubuwan da ke da kyau sun fi ƙarfin '' kore '' ko 'ƙarin shuɗi' mahalarta ke ganin yanayin," in ji shi.

A gaskiya ma, "kawai kasancewa a waje a cikin yanayi na iya taimakawa wajen rage damuwa, tun da yake an nuna shi don rage yawan cortisol salivary, daya daga cikin alamun damuwa," in ji Suzanne Bartlett Hackenmiller, MD, mai ba da shawara kan magunguna ga AllTrails.com. "Bincike ya kuma ba da shawarar cewa mintuna biyar kacal a yanayi shine duk abin da ake buƙata don kwakwalwarmu ta fara tunani daban -daban kuma don mu ɗan more natsuwa."

4. Suna Inganta Rayuwarku Gaba ɗaya

"An halicce mu don zama tare da dabi'a," in ji Dokta Selhub. "Kasancewa a cikin mahalli yana rage amsawar amsa damuwa na jiki, yana rage kumburi, kuma yana inganta tsarin rigakafi." Daidaita cikin mintuna 20 a waje yau da kullun kuma, bayan ɗan lokaci, zaku rage martanin damuwa na gwiwa-gwiwa.

Menene ƙari, banki aƙalla mintuna 120 a mako a cikin yanayi, ko a cikin allurai na yau da kullun ko a cikin tsayi ɗaya, yana da alaƙa da lafiya da walwala, bisa ga binciken da aka yi na kusan manya 20,000 a cikin mujallar Rahoton Kimiyya. Muna kashe kusan kashi 90 na lokacinmu a cikin gida, bisa ga bincike daga Harvard TH. Makarantar Kiwon Lafiyar Jama'a ta Chan, don haka saduwa ta zahiri da yanayi - hannaye a kan dutse yayin da kuke yin dutsen, ƙafar ƙafa a cikin ciyawa - na iya sa mu kasance da haɗin kai da ƙasa. "Yana buɗe cibiyoyin kwakwalwa waɗanda ke sa mu ji kamar muna cikin wani babban abu," in ji Dokta Selhub.

Ka ji tsoron kallon teku kuma, in ji ta, "haɓakar abin da ake kira amsa soyayya - karuwa a cikin dopamine da serotonin - a zahiri yana buɗe kwakwalwa don samun fahimta mai zurfi da haske." (Gwada wannan Kalubalen Waje na kwanaki 30 don uzuri don fita can kowace rana.)

5. Wasan motsa jiki na waje yana taimaka muku motsa jiki tsawon lokaci - kuma ku sami ƙarfi

Binciken nazari akan motsa jiki kore a Extreme Physiology & Medicine ya ce yin aiki a waje “yana rage ƙoƙarin da ake gani kuma yana ba wa mutane damar yin aiki a manyan ayyukan aiki, wanda hakan na iya taimakawa ƙara yawan aikin motsa jiki da motsawa don ci gaba.” Anna Frost, ƙwararriyar mai tseren hanya don alamar Icebreaker, ta yarda. "Ina amfani da dabi'a a matsayin horo na ƙarfi," in ji ta. "Akwai babban makamashi a can."

Tabbas, ba koyaushe ne zai yiwu a yi aikin motsa jiki na waje ba, kuma motsa jiki yana da abubuwan haɓakawa - kariya daga abubuwa yayin da kuke buƙata, da abubuwan more rayuwa kamar kula da yara, azuzuwan rukuni, da horo na sirri don suna kaɗan. Amma yana da kyau ƙimar ku don yin gumi tare da Mahaifiyar Yanayi lokacin da zaku iya.

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