Abubuwan da ake amfani dasu na yin motsa jiki na yau da kullum suna da yawa kuma sun hada da rigakafi da magani na kiba .
Mene Ne Ya Yi Aiki?
Lokacin da likita da kiwon lafiya suka tattauna game da motsa jiki, muna nufin kowane aikin jiki. Wannan yana iya tafiya cikin matakan , yin jita-jita, yin aikin gine-gine, yin aikin yada, aikin lambu, ko wasa tare da 'ya'yanku ko dabbobin ku.
Wannan kuma yana nufin nau'o'i daban-daban na aikin jiki, irin su wasanni na wasanni, gudana, yoga , zane-zane, har ma da nauyin nauyi.
Akwai bambanci daban-daban don motsa jiki, bisa ga ko dai aerobic (irin su yin iyo da jogging) ko anaerobic (kamar karfin nauyi). An kuma rarraba aikin motsa jiki bisa ga ko dai an yi la'akari da shi ko a'a ko horo. A ƙarshe, akwai matakan daban, ko tsanani, na aikin jiki; Wadannan suna dauke da haske, matsakaici, da karfi.
Yaya yawancin wasanni ya kamata ka samu?
Amsar mai sauƙi ga wannan ita ce motsawa kamar yadda zai yiwu a kowace rana-ba tare da la'akari da rauni ba, hakika! Nazarin ya nuna cewa zama tsawon lokaci 4 a kowace rana shine mafi muni ga tsarin jijiyoyin jini fiye da shan taba.
Yawancin shawarwari na kasa da na duniya sun bada shawarar samun akalla minti 150 na aikin motsa jiki a kowane mako.
Wannan zai iya fassara cikin minti 30 na aikin motsa jiki mai tsanani sau biyar a kowace mako, alal misali. Kuma bincike ya haifar da amfanin lafiyar motsa jiki na tsawon minti 30: a cikin Nurses 'Health Study, alal misali, waɗanda suka yi tafiya briskly ko kuma sun cimma aikin motsa jiki na tsawon minti 30 a kowace rana suna da mummunan haɗari na kwatsam. Mutuwar zuciya a cikin shekaru 26 na biyo baya.
Menene lamarin ya zama aikin motsa jiki mai zurfi? Ayyuka na jiki irin su aikin lambu na yau da kullum , tafiya na brisk, yin rawa a cikin launi, kuma daidai ya fada cikin jinsin aikin motsa jiki.
Bugu da ƙari, bisa ga Ayyukan Ayyukan Kasuwanci na Amirkawa daga Ma'aikatar Kiwon Lafiya na Amurka (HHS), samun kimanin sa'a daya da mintina 15 na aikin motsa jiki na mako-mako zai iya haɗuwa da yawancin aikin da aka ba da shawarar. Ayyukan motsa jiki na ciki sun hada da abubuwa na jiki kamar hawa motsa jiki, motsa keke a ko sama da mil goma a kowace awa, yin iyo mai sauri, gudana, kayan gargajiya, da kwarewa ko tsalle-tsalle, da sauransu.
Hanyoyin HHS sun lura cewa ƙarin amfanin kiwon lafiya za a iya samuwa ta hanyar ƙara yawan aikin jiki na tsaka-tsaka zuwa akalla sa'o'i biyar a kowace mako, ko kuma kara ƙarfin motsa jiki mai tsanani ga akalla 2 1/2 hours a mako daya.
Wadannan jagororin sun bada shawarar yin aiki a cikin ƙarfin motsa jiki a kalla kwana biyu a kowane mako. Wannan yana da mahimmanci don ginawa da kuma riƙe kasusuwa masu karfi, don dacewar jiki, da kuma kara yawan ƙwayar tsoka-wanda ya taimaka wajen magance kiba.
Sharuɗan kuma sun lura cewa "kowane nau'i na aikin jiki ya fi kyau fiye da yin kome ba ... ko da yin motsa jiki a cikin minti 10." Kuma wannan ya kai ga batun da ke sama cewa yin burin ci gaba a motsi kamar yadda ya yiwu a cikin yini shine maɓalli ga lafiyar lafiya da lafiya a kan dogon lokaci.
Sources :
Shawarar E, King N, Levine JA, Ross R. Taimako game da aikin motsa jiki da kula da aikin. J Obes 2011; 2011: 358205. Afub 2011 Dec 18.
Ayyukan Ayyukan Kasuwanci ga Amirkawa. Ma'aikatar Lafiya ta Jama'ar Amurka da Ayyukan Dan Adam. Samun shiga yanar gizo a http://www.health.gov/PAGuidelines/ ranar 12 ga Yuni, 2014.
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Biyan kuɗar da ƙananan haɗari, salon rayuwa mai kyau da kuma hadarin mutuwa ta kwakwalwa a cikin mata. JAMA 2011; 306: 62-69.