"Domin mutum yayi nasara a rayuwa, Allah ya ba da hanyoyi guda biyu, ilimi da aikin jiki. Rashin aiki ya lalatar da yanayin kirki na kowane mutum, yayin da motsi da motsa jiki na jiki zasu iya ajiye shi kuma ya adana shi. " --Plato, 400 BC
Bukatar dalili mai kyau ya dauki matakan? A nan akwai shida daga cikinsu.
1. Hawan Ruwa ya ƙone Ƙari Calories maimakon Jogging
Haka ne, gaskiya ne: binciken ya nuna cewa matakan hawa, wanda ake daukar ƙarfin jiki , yana ƙone karin adadin kuzari a minti daya fiye da ragging.
Ɗaya daga cikin kamfanin, StepJockey, wanda Ma'aikatar Kiwon Lafiya ta Ingila ta ba da tallafi kuma yana da manufa ta musamman don sa kowa ya dauki matakan a duk lokacin da kuma duk inda zai yiwu, ya lura cewa tsayin daka ya wuce sau 8 zuwa 9 fiye da zama da game da 7 sau fiye da makamashi fiye da shan da elevator. A matsayin kariyar da aka haɓaka, kuna ƙona calories ba kawai a kan hanya ba amma har ma yayin da ku hau matakan! An kiyasta cewa yawancin mutum zai ƙona akalla 0.1 calories a kowane mataki da yake hawa (don haka, akalla 1 calori ga kowace matakai 10) da kuma calories 0.05 kowane mataki ya sauko (haka, 1 calori ga kowane matakai 20 a hanya ƙasa). Wataƙila ma fi ƙarfafa wa waɗanda suke fama da ƙima ko kiba : ƙimar da kuke aunawa, yawancin adadin kuzari da kuke ƙonawa lokacin hawa.
2. Hawan Dama Yana Rage Rashin Cutar
Bisa ga sakamakon da aka samu daga Cibiyar Kiwon Lafiyar Jama'ar Harvard, wadda ta ƙunshi fiye da mutane 11,000, aikin jiki kamar hawa hawa zai iya rage hadarin bugun jini .
Alal misali, a cikin maza da suka bayar da rahoton hawa sama da 3 zuwa 5 flights a kowace rana, an samu kashi 29 cikin 100 na hadarin ciwo a kan dogon lokaci-kuma hakan ya kasance baya ga duk wani amfani da suka samu daga wasu nau'o'in motsa jiki na yau da kullum.
3. Hawan tayar da iska ya inganta lafiyar zuciya
Ta hanyar kasancewa nau'i na motsa jiki, matakan hawan haɓaka inganta lafiyar zuciya-kuma, saboda haka, lafiyar jijiyoyin jini na tsawon lokaci.
Shekaru masu yawa na bincike sun nuna cewa motsa jiki na yau da kullum yana inganta lafiyar zuciya da kuma iya taimakawa wajen hana cutar kwakwalwa. Ko da kara minti 15 kawai a rana na aiki na mairobic zuwa wani salon zama na yau da kullum ba zai iya bunkasa tsawon shekaru uku ba har tsawon shekaru uku!
4. Hawan Dama yana ƙarfafa ƙwayoyin
Ka yi tunani game da abin da yake buƙatar hawan hawa. Duk tsokoki a kafafunka, tare da kunna baƙo, da motsi da kuma watsi da kayanka-ba a ambaci kunyar tsokoki a baya ba. Dukkan wannan yana cikin tsarin da aka fi karfi da lafiya. Kuma, tun da yin amfani da tsoka na ƙwanƙiri zai taimaka wajen kara yawan ƙwayar cuta, wanda zai iya fassarawa har zuwa mafi yawan adadin kuzari da aka ƙone (kuma mafi nauyin da aka rasa) a tsawon lokaci yayin da ƙarfin ƙwayar tsoka da ƙwayar murya ya inganta. Bincike ya nuna cewa yin amfani da tsoka mai ƙwanƙwara yana da tasiri sosai akan inganta cutar jini, wanda yana da tasiri don hanawa da kuma kula da ciwon sukari . Bugu da ƙari kuma, inganta lafiyar ƙwayar cuta ta jiki zai iya taimakawa tare da ciwo na arthritis , wanda ya sa ya cutar da waɗanda ke fama da kiba.
5. Hawan Hanya Wata hanya ce mai sauƙi don magance Ɗaukar Saƙo
Binciken bincike mai yawa ya nuna duk wani salon rayuwa na yau da kullum na duniya wanda ya zama babban mahimmanci ga annoba ta duniya.
Samun matakai a duk lokacin da zai yiwu zai zama hanya mai sauƙi da sauƙi don tserewa daga wannan salon rayuwa kuma ƙara ƙarin aiki na jiki da motsi zuwa rayuwar yau da kullum. Matakan ne sau da yawa a can a gabanka, don haka zai iya zama sauƙin sauƙi kawai don ɗaukar mataki fiye da zuwa gidan motsa jiki ko shiga filin wasanni.
6. Ba dole ba ne ku saurari Maɗaukakin Kiɗa
Karin bayani:
Zimring C, Joseph A, Nicoll GL, Tsepas S. Hanyoyin haɓaka gine-ginen da zane-zane a kan aikin jiki: bincike da damar shiga. Am J Prev Med 2005; 28: 186-193.
StepJockey. Kimiyyar kimiyya: sakamako mai shaida. Samun dama a https://www.stepjockey.com/stair-climbing-benefits a ranar 8 ga Agusta, 2014.
Lee Na, Paffenbarger RS. Ayyukan jiki da annobar cutar: Harvard Alumni Health Study. Tashi 1998; 29: 2049-2054.
Wen CP, Wai JPM, Tsai MK, Chen CH. Minimita yawan motsa jiki don tsawanta rai. JACC 2014; 64: 472-481.