Tafiya Powerarfi: Hanyoyi da hanyoyin motsa jiki na canza rayuwa

Wadatacce

• Walkingarfin tafiya 101: Ga yadda za ku yi
• Kalli yadda kake tsaye
• Kaɗa hannunka a hankali
• Diddige!
• Samun ci gaba
• Nisa ya ƙidaya
• Me yasa ikon tafiya yake da kyau a gare ku?
• Nasihu don lafiyar ikon tafiya
• Takeaway

Tafiya cikin iko wata dabara ce ta motsa jiki wacce ke jaddada saurin gudu da motsin hannu a matsayin hanyar ƙara fa'idodin kiwon lafiya.

Anyi daidai, tafiya mai ƙarfi na yau da kullun yana da kyau ga lafiyar zuciyarku, haɗin haɗin gwiwa, da walwala na motsin rai.

Walkingarfin tafiya 101: Ga yadda za ku yi

Kyakkyawan fasaha na tafiya yana da mahimmanci idan kuna son haɓaka fa'idodi da hana raunin rauni. Ga wasu jagororin masu kyau da za a bi:

Kalli yadda kake tsaye

Kare idanunka gaba, kafadu baya, kuma kai tsaye. Ja maɓallin ciki zuwa cikin kashin bayanka don shiga cikin tsokoki. Idan ka samu kanka kana faduwar gaba, dauki lokaci dan gyara matsayin jikinka.

Idan kun lura kuna riƙe tashin hankali a kafaɗunku da wuya, ku huta kuma ku sake su. Matsayi mai kyau zai taimaka maka kiyaye saurin kuma zai taimaka kare ka daga rauni.

Kaɗa hannunka a hankali

Tare da lankwasa hannunka a kusan kusurwa 90, matsar da hannayenka sama da baya don haka kishiyar hannu da kafa na cigaba a lokaci guda. Idan ƙafarka ta dama tana gaba, ya kamata hannun hagu ya kai gaba, shima.

Ara motsi na hannu zai taimaka maka tafiya da sauri. Ba kwa buƙatar jujjuyawar daji ko fikafikan kaza don samun wannan fa'idar. Yunkurin wuce gona da iri na iya rage maka aiki da kuma ƙara cutar da kanka.

Mayar da hankali kan sarrafa kewayen motarka. Hannun ka bai kamata ya tashi sama da kashin wuyan ka ba kuma kada ya tsallaka tsakiyar jikin ka.

Diddige!

Tare da kowane mataki, sauka a kan diddige ka kuma juya ƙafarka zuwa gaba zuwa yatsan ka. Mai da hankali kan ciyar da kwatangwalo a gaba maimakon gefe zuwa gefe.

Samun ci gaba

Yi amfani da gajerun matakai kuma ku yi niyya don saurin tafiya. sun nuna cewa ɗaukar ƙarin matakai a cikin minti ɗaya na iya haifar da tasiri mai kyau a kan matakin insulin, ƙididdigar yawan jiki, da kewaye da kugu.

Idan kun fara shirin motsa jiki, yi magana da likitanku game da saurin lafiya a gare ku. A hankali aiki har zuwa nesa mai nisa da sauri mafi sauri.

Nisa ya ƙidaya

Smallaya daga cikin ƙananan ma'aikatan gidan waya sun gano cewa waɗanda ke tafiya sama da matakai 15,000 a kullun ba su da alamun cutar rashin lafiya. Wannan haɗuwar abubuwan kiwon lafiya ne waɗanda galibi suna gab da fara kamuwa da ciwon sukari.

Me yasa ikon tafiya yake da kyau a gare ku?

Yana da ban mamaki cewa ikon tafiya - wani nau'i na motsa jiki wanda baya buƙatar kayan aiki masu tsada, babu ikon iya motsa jiki na musamman, babu aikace-aikace ko fasaha, kuma babu membobin motsa jiki (kuma ɗayan mafi tsufa kuma mafi sauƙi na motsa jiki a duniya) - na iya zama mai amfani.

Likitoci sun sani na ɗan lokaci cewa saurin tafiya na iya taimaka muku, musamman kitse mai ciki.

Karatuttukan sun gano cewa ikon tafiya yana kuma rage haɗarin kamuwa da cutar hawan jini, hawan cholesterol, da ciwon suga.

Cibiyar Cancer ta Kasa da ke yin motsa jiki na yau da kullun, matsakaici zuwa ƙarfin motsa jiki kamar ƙarfin tafiya yana saukar da haɗarinku ga cutar kansa da yawa.

Tafiya da iko yana da kyau ma ga kashinku. Wani binciken da aka yi kwanan nan ya gano awa guda a kowace rana na motsa jiki mai ƙarfi kamar ƙarfin tafiya yana hana nakasa a cikin mutanen da ke da alamun alamun haɗin gwiwa a ƙasannansu.

Har ila yau, wani binciken ya gano cewa yin tafiyar awanni hudu a kowane mako ya saukar da kasadar raunin kashin ciki da kashi 41 cikin 100 a tsakanin mata masu saurin haihuwa.

Kuma ba kawai jikin ku bane ke samun ƙaruwa daga tafiya da iko ba. Bincike yana nuna saurin tafiya yana da tasiri mai karfi a kanku, dabarun yanke shawara, da ƙwaƙwalwar ku, musamman yayin da kuka tsufa.

Hakanan shekarun da suka gabata sun nuna cewa yin tafiya cikin sauri yana inganta tashin hankali, damuwa, da girman kai.

Nasihu don lafiyar ikon tafiya

Don samun wadatar tafiya daga iko, yi la'akari da waɗannan nasihun:

• Sami madaidaicin kayan aiki. Takalminku ya kamata su sami kyakkyawan baka mai kyau da tafin kafa (ba kamar takalmin gudu ba, wanda yana iya zama mai dan kauri a diddige).
• Tabbatar ana bayyane. Yi tafiya a kan wata hanya ko gefen hanya inda kake da aminci daga zirga-zirga. Idan kana tafiya da yamma ko cikin duhu, yi amfani da tef mai nunawa ko tufafi, ko kawo fitila.
• Yi shi daɗi. Tafiya tare da aboki ko abokin aiki. Yi tafiya a wani wuri da ka sami kyakkyawa da sabuntawa. Yi tafiya zuwa kiɗan da kake so (kawai ka tabbata cewa zaka iya kuma jin sautunan zirga-zirga). Yi duk abin da ya sa ya zama maka daɗi!
• San filin. Don kiyaye faduwa, lura da hanyoyin da ba daidai ba, tushen bishiyoyi, da sauran matsaloli.

Takeaway

Walkingarfin tafiya yana ƙarfafa saurin gudu da motsi don ƙara ƙarfin zuciyarka da haɓaka sauran fa'idodin kiwon lafiya.

Idan kana son karfafa tafiyarka ta yau da kullun, kara saurin ka tare da karin matakai a cikin minti daya, lankwasa hannayen ka, ka kuma juya su a hankali yayin da kake tafiya.

An nuna ikon tafiya don rage haɗarinku ga ciwon sukari, hawan jini, da wasu cututtukan daji. Hanya ce mai kyau don samun dacewa, inganta zuciyarku da haɗin haɗin gwiwa, da haɓaka ƙoshin lafiyarku.

Lokacin da kake tafiya, tabbatar cewa kana kan ƙasa mai aminci, sanye da kayan da ya dace, da kuma ɗaukar matakai don tabbatar da wannan aikin motsa jiki yana da daɗi kamar yadda yake da fa'ida.