Yaya yawancin tafiya ne mafi kyau ga kula da ciwon sukari?

by Wendy Bumgardner

Inganta Ginin Insulin Control da Alamomin Lafiya tare da Walking

Aiki da tafiya suna da kayan aiki nagari don sarrafa irin ciwon sukari na iri na II da inganta lafiyar mutanen da ke fama da ciwon sukari.

Walk 38 Minti ko 4400 Matakai a Day don Ciwon sukari

Wani bincike ya auna yadda ake bukata tafiya don samar da mafi kyawun tasiri ga mutanen da ke fama da ciwon sukari. Yin tafiya ko yin wani motsa jiki na motsa jiki na minti 38 (kimanin kilomita 2.2 ko 4400) ya nuna babbar tasiri ga wadanda ke fama da ciwon sukari, koda kuwa basu rasa nauyi ba.

Sun inganta A1C haemoglobin ta kashi 0.4 cikin dari, da rage yawan cutar cututtukan zuciya, da kuma inganta tsarin cholesterol da triglyceride. Sun kare $ 288 a shekara a halin kaka na kiwon lafiya.

Tafiya na 30-Walking a kan Ciwon sukari

Brisk tafiya motsa jiki zai iya taimaka maka ka ci gaba da ciwon jini jini sukari da nauyin jiki idan kana da Type 2 ciwon sukari. Kwanakin kwana biyar a kowane mako yana yin tafiya a minti biyar a kowace mako da Cibiyar Nazarin Wasannin Wasanni na Amirka da Cibiyar Ciwon Ciwon Ciwon Binciken Amirka na mutanen da ke fama da ciwon sukari. Yi la'akari da tawagar kula da lafiyar ku don ganin ko tafiya ne ya dace da aikin ku da kuma duk wani kariya da ake bukata don yanayinku da kuma daidaitawa ga magunguna ko abincin ku.

Gudun tafiya: Don tafiya tsawon minti 30, tare da akalla minti 20 a wani brisk taki na 15 zuwa 20 minutes a kowane kilomita (3-4 mph).

Abin da za ku buƙaci:

Wando takalma da safa: Kuna buƙatar kare ƙafafunku kuma ya hana masu tasowa ko ƙura. Samun matsala don takalma mai laushi da mai sauƙi a mafi kyawun kantin takalma a yankinku. Ka guje wa sutura na yatsotin da kuma safa a cikin sutura da kuma zabar saƙa na wasanni ko kuma masu ciwon sukari da aka yi da filaye polyester.

Walin tafiya: Kana buƙatar 'yancin motsa jiki kuma kana buƙatar hana cafing, wanda zai iya haifar da sores. Yi kayan t-shirt mai dacewa da fatar jiki, kwando mai dumi ko yatsan yoga. Shine kayan shafa polyester ya fi son auduga.
Inda za kuyi tafiya: Zaka iya amfani da takalma don motsa jiki na motsa jiki. Idan kun fi so ku yi tafiya a waje, ya kamata ku nemi hanyar tafiya inda za ku iya tafiya tare da ƙananan hanyoyi zuwa kan tituna. Yin amfani da waƙa a makarantar da ke kusa da shi wani zaɓi ne, ko kuma neman tafarkin hanya ko tafarki tare da hanyar tafiya. Ƙari: 14 Bayani zuwa Hanyar Walking Mai Daidai

Walking Workout

Yi shiri don tafiya: Shirya tafiya tare da wasu motsi don samun jikinka. Tsaya. Kashe kafadunka da wuyanka tare da 'yan shrugs da kafada. Dakatar da kafafu da ƙafafunka ta hanyar tafiya a wuri na dan gajeren lokaci. Idan kana son cikakken lokaci, amfani da Walking Warm-Up Stretches
Yi Daidaita Matsayinka: Labaran yana da matukar muhimmanci ga yin tafiya a hankali a wani brisk taki. Ɗauki dan lokaci don shiga cikin matsayi na gaskiya. Ka tsaya tsaye, tare da idon idanunku da kuma kwakwalwarka a ƙasa. Jiki gajiyar zuciyarka ta hanyar jan ciki a ciki da kuma tayar da kwatangwalo dan kadan yayin da kake kwance a baya. Yanzu ya miƙe ta hanyar nuna cewa akwai kirtani da aka haɗe zuwa saman kai kuma, tare da ƙafafun ƙafa a ƙasa, tada kanka daga kwatangwalo zuwa saman kai. Sanya kafadu tare da wasu wasu shrugs. Raga hannunka. Yanzu kuna shirye kuyi tafiya. Karin bayani: Walking Posture
Yi tafiya a sauƙi mai sauƙi na tsawon minti 3 zuwa 5: Yi amfani da farkon tafiyarka a matsayin mai dumi don samun jinin da ke gudana zuwa ga tsokoki kuma don ci gaba da tayi tafiya. Saurin sauƙi yana daya inda za ku iya raira waƙa ko yin cikakken magana ba tare da numfashi ba.

Gyara har zuwa Brisk Pace na 20 zuwa 25 Minti: To yanzu yanzu kuna so ku matsa zuwa cikin brisk yana tafiya cikin sauri don cimma ƙarfin motsa jiki mai kyau wanda yana da mafi kyawun amfanin kiwon lafiya. Ƙarfafa hannunka sauri a daidaita tare da matakanka don taimakawa wajen karɓo taki. Hanyar tafiya ta brisk daya shine inda kake numfasawa da yawa amma har yanzu zaka iya magana a cikin jumla. Kuna son yin amfani da 50% zuwa 70% na iyakar zuciya. Yi amfani da Kalmar Zuciya ta Yanayin Kalmar Yanki don neman hanyar dacewa don shekarunku. Ɗauki aikin motsawan ku don ganin idan kun kasance a cikin matsayi na matsakaici.
Cool Down don 1 zuwa 3 Mintuna: Ka kammala tafiya ta hanyar tafiya a sauki saurin. Kuna so ku ƙare tare da aikin shimfidawa.

Ba'a da Kwarewa?

Idan kana da matsala wajen tasowa zuciyarka a cikin yanki na matsakaici, yi amfani da tukwici don yadda za a yi tafiya da sauri don karba hanyarka. Hakanan zaka iya tayar da hankalin zuciyarka ta hanyar haɓaka zuwa aikin motsa jiki ko yin amfani da hanya tare da tuddai da matakai don aikin motsa jiki na waje. Yin amfani da igiya mai kwantar da hankula ko kuma Walking na Nordic zai iya tada zuciyarka a hankali.

Matakai 10,000 a kowace rana don Gudanar da Ciwon Gurasa

Masu tafiya waɗanda suka shiga matakai 10,000 a kowace rana - kimanin minti 90 ko miliyon 5 - sun ga babbar amfani. Yawan masu tafiya tare da ciwon sukari da suke bukatar insulin farfadowa ya ragu da kashi 25 cikin 100, kuma wadanda ke kan insulin farfesa sun rage sashi da kashi 11 a kowace rana. Sun sami matukar cigaba a matakin A1C na hemoglobin da kashi 1.1 cikin dari, inganta cholesterol, triglycerides, karfin jini, da kuma rage cututtukan zuciya. Sun rage farashin su na likita ta fiye da $ 1200 a kowace shekara.

Zaɓin da Amfani da Pedometer zuwa Ƙididdiga Matakan: Wanne pedometer mafi kyau? Koyi game da iri daban-daban da ake samuwa kuma ga jerin abubuwan sama da kowane irin.

Ku zauna a kan Couch - Samun lafiya da Kuɗi

Wa] anda ba su yi tafiya ba, farashin lafiyar su, sun wuce fiye da dolar Amirka 500 a cikin shekaru biyu na binciken. Yin amfani da insulin ya tashi, kamar cholesterol, triglycerides, da kuma karfin jini. Akwai babbar kudin da ba ta yin tafiya da motsa jiki, musamman ga waɗanda ke da ciwon sukari.
Ƙari: Rashin lafiyar Lafiya

Ba Yasa Tsayawa Tsayi don Ɗauki Mataki na farko

An nuna aikin motsa jiki da kuma tafiya don rage hadarin rashin ciwon sukari na II. Ko kuna da ciwon sukari ko a'a, ba da daɗewa ba ko latti don fara shirin tafiya ko motsa jiki.

Shirye-shiryen Saurin Shirin Shirin Farawa 30: Wannan shiri na kwanaki 30 ya koyar da ku zuwa zero zuwa minti 30 a ranar tafiya. Ana tsara shi don farawa kuma za ku gina daga minti 10 ko 15 na tafiya. A ƙarshe za ku iya ji dadin aikin motsa jiki na minti 30 da za a iya sarrafa ciwon sukari.
10 Tips for Walking With Diabetes: Za ku buƙaci kula da ƙafafunku kuma ku ci takalma da takalma da kuma kula da abincin haya. Anan akwai matakai ga masu tafiya da suke da ciwon sukari.
Yadda za a yi tafiya don Gudanar da Gwargwadon Kulawa: Rashin nauyin kima ya bada shawarar ga mutanen dake da ciwon sukari. Ga yadda za kuyi tafiya cikin ɓangaren hasara ku. Koyi yadda yawancin adadin kuzari ke tafiya yana ƙonawa da kuma muhimmancin tafiya na brisk da kula da abincin ku don rasa nauyi.
Treadmill Shirye-shiryen Rushe Walin Shirin: Juye da takalminku a cikin injin calorie. Yi amfani da waɗannan motsa jiki don iri-iri, da kalubalen jikinka a hanyoyi daban-daban a ko'ina cikin mako. Za ku gina gwaninta da ƙona mai don rasa nauyi.

_Sources:

_{Chiara Di Loreto, MD, Carmine Fanelli, MD, et.al.} _{"Ka sa masu lafiya na ciwon sukari suyi tafiya: Dama na tsawon lokaci na yawan aikin jiki akan nau'in ciwon sukari na 2," Ciwon sukari Ciwon sukari 28: 1295-1302, 2005}

> Sheri R. Colberg, PHD, FACSM, et al. HALITTA MUHIMMATI: Bayanin Jagora. Magunguna & Kimiyya a Wasanni & Ƙara . Disamba 2010 - Ƙananan 42 - Shafuka 12 - Shafuka 2282-2303: 10.1249 / MSS.0b013e3181eeb61c