Ruwan (mai shekaru 32) kwanan nan ya zo asibiti na yana jin gajiya da damuwa sosai. Ruwan injiniyan software ne wanda ke aiki a gaban kwamfuta na tsawon awanni 10 a rana.
"Dr. Priya, na ƙara nauyi sosai kuma jikina yana jin rauni. Na san ina buƙatar motsa jiki. Ko da yake koyaushe ina tunanin zan fara gobe, ina yin kasala sosai da safe. Ina rasa kusan mako guda bayan yin kwana ɗaya. Ta yaya zan iya shawo kan wannan kasala kuma in yanke shawara don ci gaba da motsa jiki, Likita?" Ruwan ya tambaya.
Na kalli Ruwan na ce da murmushin fara'a. "Ruwan, babbar matsalar da miliyoyin mutane ke fuskanta a duniya, ba kai kaɗai ba, ita ce yadda za a gina kwarin gwiwa don motsa jiki . Ba sai ka fara motsa jiki da hanyoyi mafi wahala ba. Idan ka yaudari kwakwalwarka ka fara da matakai masu sauƙi, za ka iya shawo kan wannan gajiya cikin sauƙi. Bari mu yi magana game da wannan a yau."
🚨 Tutocin Ja da Ya Kamata a Kula da Su Lokacin Motsa Jiki
Duk da cewa motsa jiki yana da matuƙar amfani ga jiki, idan waɗannan alamun suka bayyana yayin motsa jiki, ya kamata ka daina motsa jiki nan take ka nemi taimakon likita:
- Jin matsin lamba mai ƙarfi, matsewa, ko ciwo a tsakiyar ƙirji (wannan shine babban alamar bugun zuciya).
- Ciwon kai, jiri, ko jin suma (yana iya faruwa ne saboda rashin ruwa ko ƙarancin sukari a jini).
- Rashin numfashi har zuwa lokacin da ba za a iya numfashi ba.
- Buga bugun zuciya ba tare da wata matsala ba (bugun zuciya).
- Zafi kwatsam, mai kaifi da kuma zafi mai tsanani a cikin gidajen abinci ko tsokoki.
Me yasa kake jin kasala wajen motsa jiki?
Jikinmu a dabi'ance yana son hutawa da kuma rage yawan kuzari. Idan muka daɗe ba mu motsa jiki ba, kwakwalwa tana gane tunanin motsa jiki a matsayin "aiki mai wahala" kuma tana gajiya.
Bugu da ƙari:
- Kafa manyan manufofi marasa wayo: yin gudu na awa ɗaya ko ɗaga nauyi a rana ta farko.
- Shiga cikin ayyukan da ba sa so: Ƙoƙarin tilasta wa wanda ba ya son zuwa wurin motsa jiki ya je.
- Tsammanin sakamako nan take: Jin takaici idan ba ka rage kiba a cikin mako guda ba.
Hanyoyi 5 masu amfani don ƙarfafa kanka don motsa jiki
Bi waɗannan shawarwari don samun nasarar kiyaye tsarin motsa jikin ku:
1. Fara da ƙaramin abu (Dokar Minti 10)
Kada ka shirya motsa jiki na tsawon awa ɗaya a rana ta farko. Fara da tafiya mai sauri na minti 10 a rana. Yin minti 10 ba shi da wahala ga jiki, don haka ba ya sa kwakwalwa ta yi kasala. Sannan a hankali a ƙara shi zuwa minti 20 ko 30.
2. Kafa manufofin SMART
Manufofinku ya kamata su kasance masu sauƙi kuma a bayyane:
- S (Takamaiman): "Ina tafiya da safe kwana 3 a mako."
- M (Aunawa): "Ina tafiya da matakai 5,000 a rana."
- A (Abin da za a iya cimmawa): Maimakon tunanin rage kilo 5 a mako na farko, yi niyyar rage kilo 1 a kowane wata.
- R (Mai dacewa): Zaɓi motsa jiki da suka dace da matakin lafiyar ku.
- T (Lokaci ya kure): "Zan rasa kilo 3 cikin watanni 3."
3. Zaɓi wani aiki da kake jin daɗinsa.
Motsa jiki ba wai kawai yana nufin zuwa wurin motsa jiki da ɗaga nauyi ba ne. Zaɓi duk wani aiki mai daɗi da kake jin daɗi, kamar yin iyo, yin wasan badminton, yin keke, rawa, ko yoga.
4. Haɗa kai da Abokin Hulɗa Mai Kula da Alhaki
Yin motsa jiki tare da aboki ko ɗan uwa ya fi tasiri fiye da yin motsa jiki shi kaɗai.
5. Yi rikodin ci gaban yau da kullun
Bibiyar ci gabanka kowace rana ta amfani da na'urar bin diddigin mataki ko agogo. Ganin ci gaba yana fitar da dopamine a cikin kwakwalwa, yana ƙarfafa ka ka yi ƙari.
Lokacin motsa jiki da aka ba da shawarar ga manya (shawarar NHS)
Hukumar Lafiya ta Duniya da NHS sun ba da shawarar waɗannan ayyukan yau da kullun ga manya masu shekaru 19-64:
| Nau'in motsa jiki | Mafi ƙarancin lokacin da aka ba da shawarar | Misalai |
|---|---|---|
| Motsa Jiki Mai Tsanani | Minti 150 a kowane mako (kwana 5, mintuna 30 a kowace rana) | Tafiya mai sauri, kekuna, iyo, rawa |
| Ƙarfin Ƙarfi | Minti 75 a kowane mako | Gudu, yin iyo da sauri, yin ƙwallon ƙafa ko wasan tennis |
| Darussan Ƙarfafa Tsoka | Kwanaki 2 a mako | Ɗaga nauyi, tura turawa, motsa jiki na yoga |
Abubuwan da za a yi & waɗanda ba za a yi ba
| ✔️ Abubuwan da za a yi (Ayyuka) | ❌ Abubuwan da ba a so |
|---|---|
| Sha ruwa mai yawa kafin da kuma bayan motsa jiki domin hana bushewar jiki. | Idan kana da cututtuka masu tsanani waɗanda ba sa yaɗuwa ko kuma cututtukan zuciya, kada ka yi motsa jiki mai ƙarfi ba tare da shawarar likita ba. |
| Tabbatar da cewa ka yi ɗumi kafin ka fara motsa jiki sannan ka huce daga baya. | Kada ka tilasta wa kanka yin motsa jiki lokacin da kake jin gajiya sosai ko kuma a ranakun da kake rashin lafiya (jiki yana buƙatar hutawa). |
| Ƙirƙiri damar yin tafiya a kowace rana (misali, amfani da matakala na yau da kullun maimakon na'urar hawa dutse). | Kada ka zauna a wuri ɗaya fiye da awanni 2 a lokaci guda; tashi ka yi tafiya na akalla mintuna 5. |
❓ Wasu tambayoyi da za ku iya yi (FAQ)
Shin lokaci ne mafi kyau don motsa jiki: safe ko yamma? ▼
Babu wani takamaiman lokaci da ya fi dacewa don motsa jiki. Abu mafi mahimmanci shine a yi shi akai-akai, a duk lokacin da ya dace da jadawalin ku na yau da kullun.
Shin al'ada ce a sami ciwon tsokoki bayan motsa jiki? ▼
Eh, abu ne na al'ada a sami ɗan ciwon tsoka (DOMS) lokacin da ka fara motsa jiki ko ƙara ƙarfin. Zai warke da kansa cikin kwana 2-3.
Shin motsa jiki ko abinci ya fi muhimmanci wajen rage kiba? ▼
Rage nauyi shine kashi 80% na abincin da mutum ke ci (rashin kalori) da kuma kashi 20% na motsa jiki. Amma yin duka biyun tare yana da mahimmanci don kasancewa cikin koshin lafiya da kuma hana karuwar nauyi.
Menene babban haɗarin lafiya da rashin motsa jiki ke haifarwa? ▼
Rashin motsa jiki, ko kuma rashin motsa jiki, yana ƙara haɗarin kamuwa da ciwon suga na nau'in 2, hawan jini, cututtukan zuciya, bugun jini, da wasu cututtukan daji.
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