Bukata don Kasusuwan Lafiya
Kwararka na iya bada shawarar aikin motsa jiki, ko ka iya karanta cewa irin wannan aikin yana da muhimmanci ga ƙasusuwa masu kyau. Amma menene ainihin aikin motsa jiki kuma ta yaya zai taimaka inganta lafiyar ku?
Ayyuka na yau da kullum na inganta Ingancin Lafiya da Arthritis
Yana da muhimmanci mu fara da cewa aikin motsa jiki na yau da kullum yana taimaka wa mutane da ciwon maganin ƙwaro. Ba wai kawai rage haɗin gwiwa da haɓaka ba amma zai iya taimaka maka ka kasance mai karfi da lafiya yadda ya kamata.
Mutanen da ke dauke da ciwon maganin ƙwararren ciwon daji wanda ke yin motsa jiki na yau da kullum ba su da rashin jin daɗi, amma aiki na jiki zai iya inganta:
- Balance
- Ƙarfin karfi
- Sassauci
- Zuciya ta Cardiac
- Endurance
- Sarrafa nauyi
- Halin hankali na alheri
Duk abin da ya ce, zai iya zama da wuya ga mutanen da ciwon maganin wariyar launin fata su ci gaba da shirin motsa jiki na yau da kullum saboda rashin iyakarsu. Yin shawarwari tare da likitanka da mai ilimin likita na jiki zai iya taimaka maka ka sa manufa ta sirri a cikin waɗannan ƙuntatawa kuma ka fahimci nauyin motsa jiki da amfanin kowane.
Nau'i na motsa jiki da ayyukansu a Lafiya
Sau da yawa muna magana ne game da motsa jiki, amma akwai ainihin nau'o'in motsa jiki kuma kowannensu yana da wata manufa ta musamman don inganta lafiyar lafiyarka. Wadannan sun haɗa da:
Hanya na motsi : Wani misali na nauyin motsa jiki motsa jiki shi ne ya motsa kowane ɗakin ku ta hanyar jigilar motsi kullum.
Ayyukan ƙarfafawa: Irin wannan motsa jiki na taimakawa ta hanyar karfafa karfi da kuma inganta haɗin gwiwa.
Ayyukan ƙarfafawa suna sake rushe cikin:
- Darasi mai nauyi
- Harkokin gwagwarmaya
Gudanar da haƙuri : Ayyukan haƙurin haɗaka yana tasowa zuciyarka kuma yana da muhimmanci don inganta lafiyar zuciya.
Menene Ayyukan Ƙarfafa Ƙaƙasa da kuma Me yasa Muhimmanci ne?
Yin aikin motsa jiki yana da mahimmanci don ginawa da rike ƙasusuwa masu kyau kuma ya haɗa da duk wani aikin da kake yi wanda yake aiki da tsokoki da kasusuwa akan nauyin nauyi.
A lokacin aikin motsa jiki, kashi yana dacewa da tasirin nauyi da kuma karfin tsoka ta hanyar gina wasu ƙwayoyin nama. Saboda haka, kashi ya zama mai karfi da yawa. Bugu da ƙari, don inganta ƙarfin da haɗin gwiwa, aikin motsa jiki zai iya rage yawan hadarin raguwa da kuma hadarin yanayi irin su osteopenia da osteoporosis .
Don ci gaba da ƙarfafawa tare da aikin motsa jiki, ƙarfin, tsawon lokaci, da adadin damuwa da ake amfani da shi ya kamata ya karu a tsawon lokaci. Ƙara ƙarfin aiki na jiki zai iya zama ƙalubalanci ga waɗanda ke da ciwon maganin ƙwararrun ciwon da ke da iyakancewar jiki, kuma yana da mahimmanci don samun daidaituwa a tsakanin motsa jiki da yawa kuma kadan.
Mene ne misalan aikin motsa jiki?
Yanzu da ka san muhimmancin aikin motsa jiki, menene darussan da suka dace a cikin wannan rukuni? Misalan sun haɗa da:
- Walking
- Haɗi
- Hiking
- Dancing
- Mataki na farko
- Soccer
- Baseball
- Wasan kwando
- Tennis
- Racquetball
- Bowling
- Golf
- Hawan tayi
Misalan gwaje-gwajen da ba a la'akari da ayyuka masu nauyi ba sun hada da yin iyo da bicycle.
Mene Ne Ya kamata Ya San Ka Game da Kwarewar Nauyin Nauyin Halitta?
Mutane da yawa marasa lafiya na arthritis tare da iyakancewar rashin ƙarfi a cikin jiki za su dubi jerin nauyin nauyin nauyin nauyi kuma suna da nadama su iya shiga cikin wasu ayyukan kawai.
Kwararka ko likita mai kwakwalwa zai iya taimaka maka ka yi wani tunani mai zurfi game da wasu hanyoyin da za ka iya yin amfani da ƙwarewa tare da iyakokin ka. Idan kana zaune tare da ciwon maganin ƙwararru, yana da mahimmanci don yin magana da likitanka game da kowane kariya ko wasu gwaje-gwaje wanda zai iya cutar da ciwon maganin.
Ga wadanda basu iya yin duk wani nauyin nauyin nauyin nauyin nauyin nauyin, wadanda ba su da kariya ba su ne mafi kyau fiye da wani motsa jiki ba. Binciken da aka yi a 2015 ya gano cewa ko da hasken jiki na jiki ya rage hadarin cututtukan zuciya kuma ya rage girman rashin lafiya a cikin rutumatric arthritis.
Yin aiki a wasu lokuta yana da mahimmanci ga mutanen da ke fama da ciwon maganin ƙwararru don su kasance da jin dadin lafiyarsu.
Sauran Harkokin Lafiya don Inganta Arthritis
Kamar yadda motsa jiki na yau da kullum yana da mahimmanci a kula da rashin lafiyar da ciwon da ke da nasaba da cututtukan zuciya, sauran matakan salon rayuwa na iya haifar da bambanci. Hanyoyin maganin ƙurar ƙwayoyin cuta na iya inganta ƙwayar cututtukan arthritis. Mutane da yawa tare da arthritis samun rashin barcinci ba tare da jinkirta lokaci don kwantar da hankali akan tsabtace barci mai kyau zai iya taimakawa ta hanyoyi fiye da ɗaya ba. A karshe, ɗauki lokaci don shiga cikin jerin abubuwan da muke ciki don rayuwa da kyau tare da maganin maganin ƙwaro don koyi game da wasu hanyoyin da za ku iya rayuwa don inganta rayuwarsu duk da ciwon maganin ƙwaro.
> Sources:
> Bartholdy, C., Juhl, C., Christensen, R. et al. Ayyukan Muscle Ƙarfafawa a Kwarewa na Kwarewa don Knee Osteoarthritis: Binciken Tsaro da Tattaunawa na Meta-Analysis na Matsalar Random. Taro a Arthritis da Rheumatism . 2017. 47 (1): 9-21.
> Fernandopulle, S., Perry, M., Manlapaz, D., da P. Javakaran. Hanyoyin Gudanar da Harkokin Kasuwanci na Gidajen Yanayi akan Lafiya, Yanayi na jiki, da Kwarewar jiki a cikin Hip da Knee Osteoarthritis: A Review System da Meta-Analysis. Jarida na Amirka na Magungunan Kwayoyin Kwayoyin Harkokin Kwayoyin Harkokin Kwayoyi 2017 Maris 18. (Epub gaba na buga).
> Messier, S., Mihalko, S., Legault, C. et al. Hanyoyin Ciniki da Kwarewar Kasuwanci a kan Hannun Jirgin Ƙungiya, Kumburi, da Harkokin Ciwon Gida Daga cikin tsofaffi da ƙwararru mai girma da Osteoarthritis: IDEA Tsarin Clinical Trial. JAMA . 2013. 310 (12): 1263-73.