Yin motsa jiki akai-akai Yana ɗaya daga cikin Mafi kyawun Hanyoyi don Rage Hadarin ku na Babban COVID-19

Wadatacce

• Shawarwarin motsa jiki A Amurka
• Me yasa Motsa jiki na yau da kullun na iya rage haɗarin ku na Mummunan COVID-19?
• Layin Kasa
• Bita don

Shekaru da yawa, likitoci sun jaddada mahimmancin yin aiki akai -akai don haɓaka lafiyar ku gaba ɗaya. Yanzu, sabon binciken ya gano yana iya ma samun ƙarin kari: Zai iya taimakawa rage haɗarin ku na COVID-19 mai tsanani.

Binciken, wanda aka buga a cikin Jaridar British Medicine of Sports, sun yi nazarin bayanai daga manya 48,440 waɗanda aka gano suna da COVID-19 tsakanin 1 ga Janairu, 2020 da 21 ga Oktoba, 2020. Masu binciken sun duba matakan aikin jiyya na marasa lafiya a baya kuma sun kwatanta su da haɗarin asibiti, shigar ICU, da mutuwa bayan ana kamuwa da cutar ta COVID-19 (duk an yi la'akari da alamun cutar "mai tsanani").

Ga abin da suka samo: Mutanen da aka gano suna da COVID-19 waɗanda ba su da “rashin aiki akai-akai” - ma'ana, sun yi minti 10 ko ƙasa da aikin motsa jiki a mako - suna da haɗarin shigar da su cikin ICU sau 1.73 da sau 2.49. babban haɗarin mutuwa daga ƙwayar cuta idan aka kwatanta da waɗanda ke motsa jiki na tsawon mintuna 150 ko fiye a mako. Mutanen da ba su da aiki akai-akai suma suna da haɗarin asibiti sau 1.2, haɗarin shigar ICU sau 1.1, da haɗarin mutuwa sau 1.32 fiye da waɗanda suka yi tsakanin mintuna 11 zuwa 149 a mako na motsa jiki.

Ƙarshen masu binciken? Haɗuwa da jagororin ayyukan motsa jiki akai-akai (ƙari akan waɗannan a ƙasa) yana da alaƙa da haɗarin haɗarin haɓaka mummunan COVID-19 a cikin manya waɗanda suka kamu da cutar.

"Mun yi imani da cewa sakamakon wannan binciken yana wakiltar ƙayyadaddun ƙayyadaddun ƙayyadaddun tsari wanda yawancin jama'a a duniya za su iya amfani da su don rage haɗarin sakamakon COVID-19 mai tsanani, ciki har da mutuwa," in ji marubucin binciken Robert Sallis, MD, darekta. na Fellowship Medicine Medicine a Kaiser Permanente Medical Center.

Wannan binciken yana tayar da tambayoyi da yawa game da haɗarin ku na COVID-19 mai tsanani da sau nawa kuke motsa jiki - musamman idan kun kasance kuna yin ƙasa da mintuna 150 a mako. Anan ga abin da kuke buƙatar sani game da alaƙa tsakanin motsa jiki da haɗarin coronavirus mai tsanani

Shawarwarin motsa jiki A Amurka

Ma'auni na mintuna 150 ba bazuwar ba: Dukansu Cibiyoyin Kula da Cututtuka da Rigakafin Cututtuka da Ƙungiyar Zuciya ta Amurka sun ba da shawarar cewa Amurkawa su sami aƙalla mintuna 150 na matsakaicin matsakaicin motsa jiki a mako. Wannan na iya haɗawa da yin abubuwa kamar tafiya mai sauri, hawa babur, wasan tennis, har ma da tura injin kashe ciyawa.

CDC tana ƙarfafa mutane su fasa ayyukansu a cikin sati ɗaya, har ma suna yin ƙaramin motsa jiki yayin rana (motsa jiki, idan kuna so) lokacin da aka matsa muku lokaci. (Mai dangantaka: Yawan Motsa Jiki Ya Yi yawa?)

Me yasa Motsa jiki na yau da kullun na iya rage haɗarin ku na Mummunan COVID-19?

Ba cikakke bane kuma, don yin adalci, binciken bai bincika wannan ba. Duk da haka, likitoci suna da wasu tunani.

Na daya shine motsa jiki akai -akai na iya taimakawa rage BMI na mutum, in ji Richard Watkins, MD, kwararre kan cutar da farfesa na likitan ciki a Jami'ar Kiwon Lafiya ta Arewa maso Gabashin Ohio. Samun BMI mafi girma kuma, musamman, wanda ya faɗi ƙarƙashin nau'in kiba ko kiba yana haɓaka haɗarin mutum na asibiti da mutuwa daga COVID-19, a cewar CDC. Tabbas, motsa jiki na iya taimakawa hana kiba ko haifar da asara mai nauyi, in ji Dokta Watkins. (Ka tuna, ana yin muhawara game da daidaiton BMI a matsayin ma'aunin lafiya.)

Amma motsa jiki na iya yin tasiri kai tsaye kan lafiyar huhu da iyawar ku, in ji Raymond Casciari, MD, masanin huhun huhu a asibitin St. Joseph da ke Orange, Calif. kowane irin cutar numfashi fiye da mutanen da ba sa yi, ”in ji shi. Shi ya sa Dr. Casciari ya ƙarfafa majinyatansa su “ƙasa numfashi” aƙalla sau ɗaya a rana daga motsa jiki. Motsa jiki na yau da kullun - da yawan numfashi mai yawan zuwa tare da shi - na iya taimaka muku wuraren aikin huhu waɗanda ba za ku yi amfani da su ba sau da yawa, in ji Dokta Casciari. "Yana buɗe hanyoyin iska kuma, idan kuna da ruwa ko wani abu da ke ɓoye a ciki, ana fitar da shi." (Wannan shi ne dalili daya da ya sa, ko da kun kasance ma'aikacin horar da ƙarfi, ya kamata ku shiga wani lokaci don yin cardio. Hakanan dalili ne da ya sa wasu likitoci suka yada yadda ake yin numfashi a lokacin bala'in.)

Yin aiki akai -akai yana taimakawa ƙarfafa tsokar huhu. "Wannan yana da matukar mahimmanci," in ji Dokta Casciari. "Kuna yin ayyuka da yawa ta hanyar numfashi kuma, gwargwadon yadda huhun ku ke aiki, ƙananan ayyukan da tsokar numfashin ku ke yi." Hakan na iya zama mai mahimmanci a yanayin fuskantar babbar cuta kamar COVID-19, in ji shi. (Mai Dangantaka: Dalilin da yasa kuke yin huda bayan aikin motsa jiki mai ƙarfi)

Motsa jiki har ma yana da tasiri kai tsaye a kan tsarin garkuwar jikin ku, yana taimakawa wajen tattara ƙwayoyin rigakafi a cikin jinin ku don ƙara rashin daidaituwar da za su yi hulɗa da su - da shan kashi - ƙwayoyin cuta a cikin jikin ku.

"Mun dade da sanin cewa aikin rigakafin yana inganta tare da motsa jiki na yau da kullun, kuma waɗanda ke aiki a kai a kai suna da ƙarancin rauni, ƙarfin alamun, da haɗarin mutuwa daga kamuwa da ƙwayoyin cuta," in ji Dokta Sallis. "Bugu da kari, aikin motsa jiki na yau da kullun yana da alaƙa da haɓaka ƙarfin huhu da jijiyoyin jini da aikin ƙwayar tsoka wanda zai iya taimakawa rage mummunan tasirin COVID-19 idan an kamu da cutar."

Layin Kasa

Kasancewa da kasancewa cikin aiki na iya yin tafiya mai nisa wajen taimaka wa jikin ku yaƙar coronavirus, idan kun kamu da cutar. "Bincikenmu ya ba da shawarar cewa rashin motsa jiki shine mafi girman haɗarin da za a iya canzawa don babban sakamako na COVID-19," in ji Dokta Sallis.

Kuma baya ɗaukar mahaukacin motsa jiki don yin dabara. "Kulawa ko da matakin matakin motsa jiki da aka ba da shawarar-kamar tafiya mintuna 30 a rana, kwana biyar a mako-ya isa ya taimaka wa jikin ku don yaƙar cututtuka iri-iri, gami da COVID-19," in ji Dokta Sallis. A zahiri, wasu masana suna ba da shawarar yin taka-tsan-tsan don kar a wuce gona da iri, musamman tare da motsa jiki mai ƙarfi ko ƙwaƙƙwaran motsa jiki, saboda hakan na iya haifar da koma baya don kiyaye tsarin garkuwar jikinku da ƙarfi yayin lokacin damuwa mai tsawo.

Ku sani kawai: Yayin da motsa jiki akai-akai na iya taimakawa rage haɗarin ku na COVID-19 mai tsanani, Dr. Watkins ya nuna cewa mafi kyawun abin da za ku iya yi don kasancewa cikin aminci shine ci gaba da yin sanannun hanyoyin hana yaduwar COVID-19, irin wannan kamar yin alurar riga kafi, nisantar da jama'a, sanya abin rufe fuska, da kuma kula da tsaftar hannu.

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