Mene ne idan za ku iya amfani da kwaya da zaiyi duk wadannan abubuwa: biyun da bi da kiba , hana cututtukan zuciya, inganta yanayin motsa jiki, inganta yanayi, samar da matakan danniya, inganta yawan rayuwar rayuwa, hana ciwon sukari , haɓaka lafiyar lafiya, hana lalata , har ma da hana mutuwa ta cardiac kwatsam ? Shin ba za ku dauka ba? To, wannan kwayar sihiri ana kiransa motsa jiki, kuma yin aikin motsa jiki akai-akai akai-akai yana aiki dukkan abubuwan al'ajabi da suka wuce kuma mafi.
Kwafi da Lafiya na Lafiya
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 tsawon minti 15 a rana na aikin jiki na mairobic zuwa wani salon zama na yau da kullum ba zai iya kara tsawon rai ba har shekara daya ko fiye!
Akwai hanyoyi da dama da motsa jiki zai iya inganta lafiyar zuciya. A cikin Nurses 'Health Study, waɗanda suka yi tafiya briskly ko kuma cimma wani mataki na matsakaici na tsawon akalla minti 30 a kowace rana yana da low hadarin na mutuwa na zuciya cardiac a cikin shekaru 26 na bi up.
Sauran bincike sun nuna cewa rashin aiki na jiki a cikin mata masu shekaru 30 da haihuwa sun zama mafi girma ga hadarin cututtukan zuciya fiye da shan taba ko hawan jini!
Har yanzu karin bincike ya bayyana cewa sakamakon aikin jiki a cikin ƙananan cibiyoyin ƙwayar zuciya a cikin maza da mata masu shekaru 65 da tsufa, wanda ke fassara zuwa ga rashin hadarin zuciya da rashin nasara na zuciya .
An nuna aikin jiki na yau da kullum don taimakawa wajen maganin jini, rage haɗarin kututtuka, da inganta lafiyar tasoshin jini a ko'ina cikin jiki.
Tafiya da Rashin Halin
Aiki na yau da kullum shine dole ne a cikin duk wani nau'i na nauyi-hasara kuma zai iya taka muhimmiyar rawa wajen hana kiba. Bisa ga Sharuɗɗa don Gudanar da Girma da Kiba a cikin Adult da Ƙungiyar Amurkan Ƙungiyar Amirka, da Cibiyar Kwalejin Kwayoyin Nahiyar Amirka, da Cibiyar Haɗakarwa ta Amirka suka wallafa a shekarar 2013, shirye-shirye na shirye-shiryen rayuwa masu kyau za su tsara takardun aikin jiki, irin su brisk tafiya, don akalla minti 150 a kowane mako-wanda yake daidai da akalla minti 30 a kowace rana don akalla kwanaki 5 na mako.
Don kula da nauyi marar nauyi ko rage girman gwargwadon lokacin da ya wuce a shekara ko haka, ana bada shawarar matakai mafi girma na aiki na jiki: kimanin 200 zuwa 300 minti a kowane mako, bisa ga jagorar.
Sauran Amfanin Ayyukan
An sami shaida mai yawa cewa motsa jiki yana inganta yanayin da kuma bayar da taimako na danniya, kuma yana iya taimakawa tare da damuwa. Sauran bincike sun nuna cewa motsa jiki na yau da kullum na iya taimakawa wajen hana ciwon sukari. Kuma har yanzu mafi yawan shaida sun nuna motsa jiki na iya taimakawa wajen hana lalata, fiye da kowane ƙwaƙwalwar tunani!
A takaitaccen abu, yana da wuya a sami kyakkyawan dalili kada a yi aiki ko kuma shiga aiki na jiki a wata hanyar kowace rana. Idan kana so ka sami lafiya kuma ka kasance lafiya, motsa jiki shine mafi aminci, hanya mai daraja don yin haka.
Sources :
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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.
Cooney G, Dwan K, Mead G. Ayyuka don ciwo. JAMA 2014; 311: 2432-33.
Jensen MD, Ryan DH, Apovian CM, Ard JD. 2013 Dokar AIHA / ACC / TOS don kula da nauyin kiba da kiba a cikin manya: rahoto na Cibiyar Harkokin Kasuwancin Amirka da Ƙungiyar Harkokin Kasuwanci ta {asar Amirka game da Harkokin Kwaskwarima da Ƙungiyar Sadarwar Kiba. Tsarin 2013. Epub KIKE: 10.1161 / 01.cir.0000437739.71477.ee.
Soares-Miranda L, Sattelmair J, Chaves P, Duncan GE, et al. Ayyukan jiki da kuma zuciya cikin sauye-sauye a cikin tsofaffi: nazarin lafiyar zuciya na zuciya. Hanya 2014; 129: 2100-10.