Abubuwan kiwon lafiya na motsa jiki suna da nisa, daga hana cutar cututtukan zuciya, ciwon daji, da kuma lalatawa don taimaka maka wajen cimma burin hasara. Amma zaka iya yin mamakin: da zarar ka yi nasara da burin nauyi, yaya yawancin motsa jiki na yau da kullum kana buƙatar kiyaye wannan nauyin?
Gudanarwar Ayyuka na Asali
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.
Going Beyond the Basics: Tsayawa Tarihin Lura
Ka lura cewa sharuɗɗan da ke sama su ne mafi ƙarancin abin da kowa da yake da karfi ya kamata ya yi akai-akai, koda kuwa nauyin nauyin nauyi ko ƙididdiga na jiki (BMI). Duk da haka, don kula da asarar hasara, ba kawai aikin jiki ba ne kawai, amma mafi yawan masana sun bada shawarar a kalla minti 45 na yin gwagwarmaya mai tsanani a kowace rana don kiyaye kaya daga baya.
Bugu da ƙari, nazarin ya nuna cewa yawancin motsa jiki na yau da kullum (na minti 45 ko tsawon) ƙara girman asarar nauyi da kiyayewa.
Ka tuna, duk da haka, wannan motsa jiki kawai ba zai isa ba don ci gaba da hasara idan an yi canje-canjen lafiya mai kyau. A cikin edita a cikin Jaridar British Journal of Sports Medicine a watan Afrilu 2015, masu bincike sun yi jita-jitar cewa motsa jiki kawai - ko da kuwa kyawawan cututtuka don kare cutar cututtukan zuciya , irin 2 ciwon sukari, wasu cututtuka, har ma da lalata -bai isa ya kula ko hana kiba, ko don shawo kan lalacewar da miyagun ƙwayoyi suka yi.
Ɗauki Saƙo na Home
Saƙon-gidan gida a nan ya bayyane: motsa jiki da abinci ci gaba a hannu. Ba za'a iya kiyaye lafiyar lafiya ba idan mutum ya kasance ba tare da sauran ba. Don ci gaba da nauyin nauyin, kuyi dacewa da canje-canjen abincin da ya dace da ku a can, kuma ku ci gaba da motsa jiki kowace rana don akalla minti 45, in ba haka ba.
Sources:
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.
Donnelly JE, Smith B, Jacobsen DJ, et al. Matsayin aikin motsa jiki da kuma kiyayewa. Mafi kyawun Neman Gastroenterol Clinics 2004; 18: 1009-29.
Malhotra A, Noakes, T, Phinney S. Edita: Lokaci ya yi da zazzafar labari game da rashin aiki na jiki da kuma kiba: ba za ku iya fitar da abinci mara kyau ba. Br J Sports Med 2015. Doi: 10.1136 / bjsports-2015-094911.
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.
Robertson C, Avenell A, Stewart F, et al. Amfani da asibiti na asarar nauyi da kuma kulawa da nauyi ga maza: nazari na yau da kullum game da gwajin maza-kawai ƙaddamarwa (The ROMEO Project). Am J Mens Lafiya 2015 Jun 30.