Idan an gano ku tare da hawan jini, likita na iya bada shawara cewa ku rasa nauyi tare da motsa jiki. Amma fara shirin motsa jiki da kuma ƙoƙarin rasa nauyi yayin sarrafa hauhawar jini zai iya zama rikicewa. Yi amfani da wannan labarin a matsayin farawa, tare da shawara daga likitanka, don haɗuwa da shirin da ke aiki a gare ku.
Ayyuka na Amfani ga Mutum da ke da Gubar Jiki Mai Girma
Ɗaya daga cikin amfanin mafi girma na fara shirin motsa jiki shine asarar nauyi.
Rashin koda ƙananan nauyin nauyin zai iya kawo lambobin jinin ku zuwa cikin al'ada. Amma ko da idan asarar nauyi ba ta faru ba da wuri, kawai shiga shirye-shirye na yau da kullum na aikin motsa jiki na iya samun sakamako mai kyau a kan hauhawar jini.
Amma amfanin ba ya ƙare a can. Ƙara yawan aikin ku na jiki zai iya taimakawa wajen rage yawan cutar cututtukan zuciya, hana cututtukan cututtuka 2, rage ƙuntatawa, rage yawan jikin ku kuma inganta ƙwayar cholesterol. Wadannan su ne ingantaccen abin da zai bunkasa lafiyar lafiyar ku.
Yadda za a rasa nauyi lafiya
Idan an gano ku tare da hauhawar jini, tabbas za ku tattauna kowane sabon tsarin dacewa tare da likitanku. Mary Moon, MD, likitan likita, ya ba da shawarar da yawa daga cikin marasa lafiya su rasa nauyi. Ta bayyana cewa da yawa daga cikinsu suna da cutar hawan jini tare da wasu yanayi ciki har da ciwon ƙwayar zuma ko iri 2 . Yayinda shirin aikin motsa jiki na nauyi zai iya inganta waɗannan yanayi, ta bayyana cewa yana da muhimmanci a nemi takamaiman jagororin.
"Babu shakka cewa motsa jiki wani muhimmin mahimmanci ne wanda zai taimaka wajen daidaita yanayin jini amma mutane suna bukatar tabbatar da cewa suna yin kyawawan ayyuka a daidai lokacin da aka tsara su zuwa matakan musamman ko kuma yana iya zama haɗari ga su."
Ta ba da shawarar cewa ka fara sannu a hankali kuma a hankali kara yawan lokaci da kuma ƙarfin aikinka yayin darajar aikinka ta inganta.
Sharuɗɗa na motsa jiki ga mutanen da ke da jini mai tsanani
Lokacin da kake tattauna shirin hasara mai nauyi tare da likitanka, zaka iya amfani da waɗannan sharuɗɗa a matsayin farkon wurin kafa manufofi. Sa'an nan kuma, zazzage jadawalin da ke aiki a gare ku.
- Cibiyar Zuciya, Lung da Blood ta Duniya ta bada shawarar minti 30 na matsakaicin aiki yawancin kwanaki na mako domin maganin cutar hawan jini.
- Ƙungiyar Zuciya ta Amirka tana bada shawarar minti 150 a kowane mako ko minti 30 a kowace rana (mafi yawan lokutan mako) don cimma lafiyar zuciya.
- Cibiyar Nazarin Harkokin Kasuwancin Amirka ta bayar da shawarar akalla minti 250 a kowane mako na motsa jiki na tsakaita don cimma gagarumar asara.
Idan kun kasance a kan maganin jinin jini, ya kamata ku yi magana da likitanku game da hanya mafi kyau don saka idanu akan motsin ku. Don rasa nauyi, kuna son tabbatar da cewa kuna aiki a daidai motsa jiki ƙarfin matakin, amma wasu hanyoyi na aunawa matakinku bazai tasiri idan kun kasance a kwaya kwaya ba. Masu lura da lamarin zuciya, alal misali, ƙila bazai yi aiki idan magani ɗinka ya sa zuciyarka ta bugun ba a wani kwari.
Fara Farawa Tare da Shirin
Ko burin ka shine ya sarrafa karfin hawan jini, da rage karfin jini ko kawai don hana hauhawar jini, tsarin hasara mai nauyi wanda ya haɗa da motsa jiki zai taimake ka ka cimma burinka.
Fara ta yin magana da ƙungiyar kiwon lafiya naka. Sa'an nan, zo tare da shirin da kake son kuma iya tsayawa kan dogon lokaci.
Sources:
Cibiyar Kwalejin Wasanni ta Amirka. Matsayin ACSM Tsayawa akan Ayyukan jiki da Rushewar Nauyin. http: yanzu-samuwa.
Yin rigakafi da jiyya na Ƙarfin jini mai tsanani. Title of Page. Ƙungiyar Zuciya ta Amirka. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Prevention-Treatment-of-High-Blood-Pressure_UCM_002054_Article.jsp
Tsarin jini mai tsanani. Cibiyoyin Kula da Cututtuka da Cututtuka. http://www.cdc.gov/bloodpressure/about.htm
Mary Moon, MD, Interview. Agusta 21, 2012.
Jagoranka don Rage Ƙarar jini. National Heart http://www.nhlbi.nih.gov/health/health-topics/topics/hbp.