I nɔ tu te yet we Ruwan (we ol 32 ia) kam na mi klinik ɛn i bin de fil bad bad wan ɛn i bin de wɔri. Ruwan na softwea injinia we de wok bifo kɔmpyuta fɔ lɛk 10 awa so ɛvride.
"Dɔkta Priya, a dɔn gɛt bɔku wet ɛn mi bɔdi de fil wik. A no se a nid fɔ ɛksesaiz. Ivin as a kin tink ɔltɛm se a go bigin tumara, a kin les pasmak na mɔnin. A kin mis lɛk wan wik afta a dɔn du wan de. Aw a go ebul fɔ win dis les ɛn mek mi maynd fɔ kɔntinyu fɔ du ɛksɛsayz, Dɔkta?" Ruwan bin aks.
A luk Ruwan ɛn tɔk wit wan padi smayl. "Ruwan, di men prɔblɛm we de mit bɔku bɔku pipul dɛn ɔlsay na di wɔl, nɔto jɔs yu, na aw fɔ bil motiveshɔn fɔ ɛksesaiz . Yu nɔ nid fɔ bigin ɛksɛsayz wit di we dɛn we at pas ɔl. If yu trik yu bren ɛn bigin wit simpul stɛp, yu kin izi fɔ win dis boredom. Lɛ wi tɔk bɔt dis prɛktikal tide."
🚨 Rɛd Flag fɔ Wach Ɔut we yu de ɛksesaiz
Pan ɔl we ɛksesaiz kin rili bɛnifit di bɔdi, if dɛn tin ya apin we yu de du ɛksɛsayz, yu fɔ stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn go to dɔktɔ:
- Fɔ fil strɔng prɛshɔn, tayt, ɔ pen na di sɛntrɔm pan di chɛst (dis na di men sayn fɔ hat atak).
- Ed we de at, diziz, ɔ fil se yu nɔ gɛt bɛtɛ trɛnk (i kin bi bikɔs yu nɔ gɛt wata ɔ yu blɔd shuga nɔ bɔku).
- Fɔ blo shɔt te yu nɔ ebul fɔ blo.
- At bit we nɔrmal fast ɔr de paund (palpitations).
- Wantɛm wantɛm, shap ɛn bad bad pen na di jɔyn ɔ mɔsul dɛm.
Wetin mek yu kin fil les fɔ ɛksesaiz?
Wi bɔdi kin lɛk fɔ rɛst ɛn spɛn smɔl ɛnaji. We wi nɔr dɔn du ɛksɛsayz fɔ lɔng tɛm, di bren kin no di tink bɔt ɛksesaiz as "difikul wok" ɛn i kin bost.
Apat frɔm dat:
- Fɔ sɛt big, nɔ-SMART gol: fɔ go fɔ wan awa fɔ rɔn ɔ fɔ es wet di fɔs de.
- Fɔ du tin dɛn we dɛn nɔ lɛk: Fɔ tray fɔ fos pɔsin we nɔ want fɔ go na di jim fɔ go.
- Fɔ ɛkspɛkt fɔ gɛt rizulyt wantɛm wantɛm: Fɔ fil bad we yu nɔ lɔs yu wet insay wan wik.
5 fayn we dɛn fɔ mek yu want fɔ du ɛksasaiz
Fɔ fala dɛn advays ya fɔ mek yu kɔntinyu fɔ du ɛksɛsayz fayn fayn wan:
1. Start smɔl (Di 10-Minit Rul) .
Nɔ plan fɔ wok fɔ lɔng tɛm di fɔs de. Start wit fɔ waka kwik kwik wan fɔ 10 minit ɛvride. Fɔ du 10 minit nɔ kin at fɔ di bɔdi, so i nɔ kin mek di bren les. Dɔn smɔl smɔl, i go mek i bi 20 ɔ 30 minit.
2. Sɛt SMART gol dɛn
Yu gol dɛn fɔ simpul ɛn klia:
- S (Specific): "A de waka na mɔnin 3 dez insay di wik."
- M (Measurable): "A de waka 5,000 step wan de."
- A (Achievable): Bifo yu tink bɔt fɔ lɔs 5 kilo insay di fɔs wik, aim fɔ lɔs 1 kilo ɛvri mɔnt.
- R (Relevant): Pik ɛgzampul dɛn we fit yu wɛlbɔdi lɛvɛl.
- T (Time-bound): "A go lɔs 3 kilo insay 3 mɔnt."
3. Pik wan tin we yu lɛk fɔ du.
Fɔ ɛksesaiz nɔ jɔs min fɔ go na di jim ɛn es wet. Pik ɛnitin we yu lɛk fɔ du, lɛk fɔ swim, fɔ ple badminton, fɔ rayd baysikul, fɔ dans, ɔ fɔ du yoga.
4. Tim op wit wan Akɔntabliti Patna
We yu de du ɛksasaiz wit yu padi ɔ yu fambul, i kin wok fayn pas fɔ ɛksesaiz yu wan.
5. Rikɔd di prɔgrɛs ɛvride
Trak yu prɔgrɛs ɛvride yuz wan stɛp traka ɔ wach. We yu si di prɔgrɛs, i de pul dopamine na di bren, we de mek yu du mɔ.
Di tɛm we dɛn kin yuz fɔ du ɛksɛsayz fɔ big pipul dɛn (NHS advays) .
Di Wol Wɛlbɔdi Ɔganayzeshɔn ɛn di NHS kin se dɛn fɔ du dɛn tin ya ɛvride fɔ big pipul dɛn we ol 19-64 ia:
| Tayp we yu de du ɛksɛsayz | Di minimum tɛm we dɛn kin se | Ɛgzampul dɛn |
|---|---|---|
| Mɔdaret Intɛnsity Ɛksesaiz | 150 minit insay di wik (5 dez, 30 minit fɔ wan de) | Brisk waka, bayk, swim, dans |
| Vigorous Intɛnsity we pɔsin kin gɛt | 75 minit insay di wik | Rɔn, swim fast, ple sɔk ɔ tɛnis |
| Ɛksesaiz dɛn we de mek di mɔsul dɛn strɔng | 2 dez insay di wik | Weyt liftin, push-ap, yoga ɛksesaiz |
Di tin dɛn we yu fɔ du & wetin yu nɔ fɔ du
| ✔️ Tin dɛn fɔ du (Du) | ❌ Nɔ fɔ du am |
|---|---|
| Drink bɔku wata bifo ɛn afta yu dɔn du ɛksɛsayz fɔ mek yu nɔ gɛt wata na yu bɔdi. | If yu gɛt siriɔs sik dɛn we nɔ kin pas ɔ yu gɛt at sik, nɔ du ɛksɛsayz tranga wan wantɛm wantɛm we yu nɔ gɛt dɔktɔ advays. |
| Mek shɔ se yu wam yusɛf bifo yu bigin fɔ du ɛksɛsayz ɛn kol afta yu dɔn du am. | Nɔ fos yusɛf fɔ ɛksesaiz we yu de fil taya pasmak ɔ pan de dɛn we yu sik (di bɔdi nid fɔ rɛst). |
| Krio chans fɔ waka mɔ ɛvride (e.g., yuz stɛp ɔltɛm instead ɔf ɛskalatɔ). | Nɔ sidɔm na wan ples fɔ pas 2 awa wan tɛm; grap ɛn waka rawnd fɔ at le 5 minit. |
❓ Sɔm ɔda kwɛstyɔn dɛn we yu kin gɛt (FAQ)
Na di bɛst tɛm fɔ ɛksesaiz: mɔnin ɔ ivintɛm? ▼ we dɛn kɔl
No patikyula tɛm nɔ de we bɛtɛ fɔ ɛksesaiz. Di impɔtant tin na fɔ du am ɔltɛm, ɛni tɛm pan di de we fit yu schedule fɔ yu ɛvride.
Yu tink se i nɔmal fɔ gɛt mɔsul dɛn we de at afta yu dɔn du ɛksɛsayz? ▼ we dɛn kɔl
Yes, na nɔmal tin fɔ gɛt mild muscle soreness (DOMS) we yu fɔs bigin fɔ du ɛksɛsayz ɔ inkrisayz di intensiti. I go sɔlv insɛf insay 2-3 dez.
Yu tink se ɛksesaiz ɔ it impɔtant fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi? ▼ we dɛn kɔl
We yu lɔs yu wet na 80% it (kalori dɛfisit) ɛn 20% ɛksɛsayz. Bɔt fɔ du ɔl tu togɛda rili impɔtant fɔ mek yu gɛt wɛlbɔdi ɛn fɔ mek yu nɔ gɛt bɔku bɔku bɔdi.
Wetin na di bad bad tin we kin ambɔg yu wɛlbɔdi we pɔsin nɔ de du ɛksasaiz? ▼ we dɛn kɔl
If yu nɔ de du ɛksɛsayz, ɔ yu nɔ de sidɔm, dat kin mek yu gɛt tayp 2 dayabitis, ay blɔd prɛshɔn, at sik, strok, ɛn sɔm kansa dɛn bad bad wan.
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