Yawancin iyaye sun san cewa yara suna buƙatar yin aiki na jiki na yau da kullum, don kiyaye lafiyar lafiya da kuma zama lafiya.
Ba samun isasshen aikin jiki ba zai iya sanya yara a hadari don:
- yara ƙima
- hawan jini
- mafi girman matakan "bad" cholesterol (LDL cholesterol)
- ƙananan matakan "cholesterol" (HDL cholesterol) "mai kyau"
Bugu da ƙari ga rage ƙananan cututtuka ga cututtukan zuciya da cututtukan zuciya na ciwon sukari, aiki na yau da kullum na iya taimakawa wajen rage damuwa da damuwa, inganta girman kai, da kuma taimaka wajen karfafa kasusuwa da tsokoki.
Amma yaya nauyin jiki yake isa?
Shawarwari na Aiki don Kids
Gaba ɗaya, jagororin motsa jiki sun bada shawarar cewa yara ya kamata suyi akalla minti 60 na aiki na jiki kowace rana.
Tsayawa da waɗannan shawarwari ba abu mai sauƙi kamar yadda yake gaya wa 'ya'yanku su fita waje su yi wasa na sa'a ɗaya ba, duk da haka. Don ci gaba da shawarwari na aikin jiki, ya kamata yara suyi wasu shekaru masu dacewa:
- matsakaici-tsanani aerobic jiki aiki
- ƙarfi-tsanani aerobic jiki aiki
- Ƙarfin ƙarfin jiki na jiki
- Ƙarar ƙarfi ta jiki
Duk da yake yana iya zama kamar wuya zai sa yara su yi aiki har sa'a daya, yana da muhimmanci a tuna cewa shawarwarin na akalla minti 60 na aiki na jiki a kowace rana bai kamata a yi duk a daya lokaci. Don haka yaro zai iya biyan bukatun aikin jiki idan ya yi tafiya ko ya hau motsa zuwa makarantar (minti 20), wasa a raye a makaranta (minti 20), sa'an nan kuma zuwa ɗakin wasan motsa jiki bayan makaranta (minti 20 ).
Kuma ko da yake yana yiwuwa yara za su iya aiki a kan kansu, samun su sanya hannu don mutum ko wasa na wasanni hanya ne mai kyau don taimaka musu su sadu da bukatun su na yau da kullum.
Iyaye za su iya taimakawa yaran su zama masu aiki ta hanyar kirkira misali mai kyau da kuma yin aiki da kansu, shiga cikin yayansu a cikin ziyartar iyali, da kuma sanya iyaka a lokacin allo.
Aikace-aikacen Aerobic
Yawancin minti 60 na aikin jiki na yau da kullum ya kamata ya zama aiki na jiki, wanda zai iya haɗa da ayyukan kamar:
- bicycle
- brisk tafiya
- dancing
- hopping
- Fitar da igiya
- Gudun
- gudu
- tsalle
- yin iyo
Wasanni masu kunnawa masu kunnawa, irin su wasan kwaikwayo, da kuma shiga cikin yawancin wasanni na matasa, kamar ƙwallon ƙafa, karate, da kuma tennis, za a maimaita la'akari da ayyukan wasan motsa jiki.
Akalla kwana uku a mako, yaro ya kamata yayi wasu ayyuka na jiki mai tsanani kamar yadda yake gudana ko motsa jiki a cikin sauri, wanda zai sa ya kara karfi kuma zuciyarsa ta fi sauri fiye da sauran aikin jiki, kamar brisk tafiya ko bicycle a sauri gudu.
Ƙarfafa Ƙunƙasa Muscle
Bugu da ƙari, ayyukan da ake amfani da su, ya kamata yara suyi aiki da ƙarfin tsohuwar ƙwayar tsofaffi a cikin kwanaki uku a mako.
Dangane da yawan shekarunku da damar iyawarku, waɗannan ayyukan jiki na ƙarfafawa sun haɗa da:
- gaisuwa
- gymnastics
- gyare-gyaren gyaran kafa, tare da gwiwoyin jaririn a ƙasa
- hawa dutse
- hawa igiya
- sit-ups ko crunches
- yin amfani da kayan kayan wasanni da kuma sanduna
Wasanni masu wasa masu kyauta, irin su wasan kwaikwayo na yakin, da kuma tsofaffi yara, yin gyaran-gyare-gyare, janyewa, da kuma ɗaga ma'aunin nauyi, za a dauki nauyin ayyukan jiki.
Bone Strengthening Aiki
Iyaye suna tunanin cewa yara suna samun kasusuwa mai karfi ta hanyar shan madara da samun isasshen allura cikin abincin su. Ayyuka na yau da kullum na ƙarfi, a kalla kwana uku a mako, suna da mahimmanci, kuma zasu iya hada da:
- kofa, kora, ko tsalle
- Fitar da igiya
- gudu
- wasan kwando, gymnastics, tennis, da volleyball, da dai sauransu.
Za a yi la'akari da wasan kwaikwayon wasanni masu kyauta, irin su wasan kwaikwayon wasan kwaikwayo, wanda za a yi la'akari da ayyukan karfin jiki.
Sources:
Cibiyoyin Kula da Cututtuka da Cututtuka. Ayyukan jiki ga kowa da kowa. Yaya yawancin kayan aiki na yara suke bukata? https://www.cdc.gov/physicalactivity/basics/index.htm
Ma'aikatar Lafiya ta Amurka da kuma Ayyukan Dan Adam. Harkokin aikin gudanarwa na kwamitin shawara. Washington, DC: Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam, 2008.
Ma'aikatar Lafiya ta Amurka da kuma Ayyukan Dan Adam. Ayyukan Ayyukan Kasuwanci ga Amirkawa. Yara da yara masu aiki. https://health.gov/paguidelines/guidelines/chapter3.aspx