We dɛn tɛl pɔsin we de fɛt wit bɔdi kansa fɔ ‘ ɛksesaiz ’, i kin at fɔ ivin tink bɔt am. Wit ɔl di taya we dɛn kin taya na dɛn bɔdi ɛn strɛs na dɛn maynd, ɛksesaiz nɔ kin ivin de na dɛn maynd. Bɔt, yu no, ɛksesaiz na yu bɛst padi insay dis tranga tɛm. I kin gi yu trɛnk we yu nɔ go ivin ebul fɔ imajin.
Di ‘majik pil’ fɔ ɛksesaiz
Imajin se wan pil bin de we go mɛn yu maynd ɛn yu bɔdi, ridyus di sayd ɛfɛkt dɛm we kansa tritmɛnt de gi, ridyus di risk fɔ mek kansa kam bak, ɛn ɛp yu fɔ liv lɔng ɛn gladi. Yu go tek am? Fɔ tru, ɛksesaiz na da kayn ‘majik pil’ de.
Di bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksɛsayz we yu de liv wit bɔdi kansa pas aw yu go tink. Lɛ wi tek wan luk pan wetin dɛn bi.
| Di bɛnifit we pɔsin kin gɛt we i de du ɛksɛsayz | Fɔ tɔk am simpul wan... |
|---|---|
| Fɔ kɔnɛkt bak wit di bɔdi | Wit kansa, yu kin fil lɛk strenja na yu yone bɔdi. We yu de du ɛksɛsayz, yu kin ebul fɔ kɔntrol yu bɔdi bak ɛn bigin fɔ fil trɛnk. |
| Ridyus di risk fɔ gɛt kansa bak | We yu de du tin ɛvride, dat kin mek yu gɛt bɔdi kansa bak. Nɔto dat nɔmɔ, bɔt i de ridyus di risk fɔ gɛt ɔda kansa dɛn, lɛk kansa na di kɔlon ɛn lɔng. |
| Fɔ mek yu gɛt wɛlbɔdi wet | We yu gɛt bɔku bɔku bɔdi/we fat pasmak, dat kin mek yu gɛt kansa bak. Ɛksesaiz kin ɛp fɔ mek yu mɔsul dɛn strɔng ɛn fɔ mek yu gɛt wɛlbɔdi. |
| Inkris ɛnaji ɛn trɛnk | Wan pan de big tin wae yu kin gɛt wae yu de trit kansa na wae yu taya pasmak. Di wɔndaful tin na dat we yu de du ɛksɛsayz ɛn spɛn smɔl ɛnaji, yu bɔdi kin gɛt mɔ trɛnk. Dis taya kin ridyus bay lɛk 50% pan pipul dɛm wae de du ɛksɛsayz. |
| Fɔ bi natura l antidipreshɔn | We yu de du ɛksɛsayz, yu bren de mek kemikal dɛn we dɛn kɔl sɛrotonin ɛn ɛndɔfin, we dɛn kɔl gladi ɔmon. Dɛn tin ya kin mek yu fil fayn ɛn mek yu fil fri. |
| Jɔyn ɛn mɔsul dɛn de wok | Sɔm ɔpreshɔn ɛn tritmɛnt wit raytin kin mek yu an ɛn yu sholda fil pen ɛn stif. We yu strɛch ɛksesaiz ɛn muv yu an dɛn we yu de waka, dat kin ɛp fɔ mek yu nɔ gɛt da stif de ɛn mek dɛn say dɛn de strɔng. |
Dis kin bi wan pan di tranga tɛm dɛn we yu go ɛva gɛt na yu layf. So na fɔ du gud to yusɛf. Du wetin yu ebul fɔ du tide. Di impɔtant tin na fɔ du wetin yu fil fayn, we yu ebul, di we we yu ebul.
Mɛmba dɛn tin ya bifo yu bigin fɔ du ɛksɛsayz.
In jɛnɛral, i sef fɔ ɛksesaiz bifo, di tɛm, ɛn afta yu gɛt kansa tritmɛnt. Bɔt yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin ɛnitin.
I go tɛl yu us ɛgzampul dɛn we bɛtɛ fɔ yu bay aw yu ej, di stej we yu gɛt kansa, di wɛlbɔdi we yu gɛt naw, ɛn di tritmɛnt we yu kin gɛt. Sɔm tin dɛn we yu kin du kin fayn fɔ yu pas ɔda wan dɛn.
I gɛt bak pipul dɛn we de mɛn yu bɔdi ɛn pipul dɛn we de mɛn yu wok we spɛshal pan bɔdi kansa . Yu kin aks yu dɔktɔ fɔ mek dɛn rifer yu to wan pan dɛn tin ya.
Wetin impɔtant pas ɔl
Lisin to yu bɔdi. Na yu nɔmɔ no aw yu de fil. Sɔm dez yu go fil fayn fɔ du ɛksɛsayz. Ɔda de dɛn yu nɔ go ivin fil fɔ tink bɔt am. Dɛn tu na nɔmal tin, ɛn natin nɔ bad wit dat.
Okay, naw aw wi go bigin?
Ilɛksɛf yu na pɔsin we de bigin fɔ du ɛksɛsayz ɔ yu na pɔsin we sabi du ɛksɛsayz, bigin smɔl we yu bigin fɔ trit kansa. I bɛtɛ fɔ mek yu ɛksesaiz mɔ smɔl smɔl pas fɔ du bɔku tin wan tɛm ɛn pwɛl yu bɔdi.
Di gol na fɔ du 30 minit fɔ du mɔdaret aktiviti 5 dez insay di wik. Fɔ ɛgzampul, sɔntin lɛk fɔ waka kwik kwik wan. Bɔt if yu taya, du smɔl tin. I nɔ bad fɔ du am tri tɛm insay di de fɔ 10 minit. Di impɔtant tin na fɔ kɔntinyu fɔ du am ( kɔnsistɛns ).
If i pɔsibul, plan yu wokɔt fɔ kɔba ɔl dɛn tri tin ya:
- Stretch: Dɛn tin ya kin ɛp fɔ wam yu bɔdi bifo yu bigin fɔ wok ɛn kol afta yu dɔn. Dɛn kin ɛp bak fɔ mek dɛn nɔ wund. We yu de strɛch bifo yu wokɔt, nɔ de na wan pozishɔn, bɔt muv rawnd. Hol strɛch dɛn we involv fɔ de na wan pozishɔn fɔ leta we yu de wokɔt. Nɔ ɛva strɛch yu bɔdi te i at.
- Aerobic movement: Dɛn tin ya kin mek yu at bit . Dɛn tin ya na fɔ waka kwik kwik wan, fɔ jok, fɔ swim, ɛn fɔ rayd baysikul.
- Wok fɔ mek yu gɛt trɛnk: Dis kin min fɔ es di wet, fɔ yuz rɛsistɛns band, ɔ fɔ du ɛksɛsayz fɔ mek yu bɔdi wet.
Eni kain muvment gud. Fɔ wok na gadin ɔ fɔ klin di os sɛf de insay di kategori fɔ ɛksesaiz. Lɔw-impakt ɛksesaiz dɛn lɛk yoga ɛn Tai Chi bak fayn. Di mɔ yu de muf ɔlsay na di de, na di mɔ i go fayn fɔ yu.
If yu nid fɔ mek yu want fɔ du sɔntin , jɔyn yu padi, go na do fɔ waka, ɔ yuz wan ap na yu fon. Fɛn di we we go wok fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- We yu de du ɛksɛsayz we yu de trit yu bɔdi kansa, dat kin bɛnifit yu bɔdi ɛn yu maynd.
- I rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz.
- Start sloslo ɛn smɔl smɔl fɔ mek yu du ɛksɛsayz ɛn di tɛm we yu fɔ du am. Nɔ tray fɔ du bɔku tin wan tɛm.
- Lisin to yu bɔdi. Tek brek di de dɛn we yu kin fil taya. Bi gud to yusɛf.
- Ivin simpul tin dɛn lɛk fɔ waka ɔ fɔ mek gadin kin rili bɛnifit. Di tin we impɔtant pas ɔl na fɔ muf.
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