Asela (we ol 42 ia), we na manija na wan big bank, bin kam na mi klinik las Tɔsde ivintɛm. I bin go insay di klinik rum ɛn i bin de fil taya bad bad wan ɛn i bin de sɔfa wit bak pen.
"Dɔkta Priya, mi las blɔd tɛst sho se mi kɔlɔstrel lɛvɛl ay. Mi shuga lɛvɛl bak de nia di nɔmal rɛnj (Insulin Resistance). A kin fil taya pasmak ɛn slɔp ɔl di de. Bɔt wit mi ɔfis wok, a nɔ gɛt tɛm fɔ ɛksesaiz. A nɔ kin ivin go na jim," na so Asela ɛksplen in diskɔmfɔt.
A ɛksplen to Asela se: "Asela, dis sityueshɔn na kɔmɔn tin fɔ pipul dɛn lɛk yu we kin sidɔm na chia ɔl di de (Sedentary Lifestyle). Bɔt fɔ ɛksesaiz nɔ min fɔ rɔn fɔ awa na jim ɔ fɔ bi atlet. Aerobic exercise , lɛk fɔ waka simpul ɛvride, fɔ bayk, ɔ fɔ klaym stej, kin mek yu at ɛn blɔd sistɛm strɔng ɛn kɔntrol yu blɔd shuga lɛvɛl. Tide, lɛ wi tɔk bɔt aw yu bizi." pɔsin lɛk yu kin put ɛksɛsayz insay yu ɛvride layf ɛn liv wɛlbɔdi layf."
🚨 Rɛd Flag dɛn we nid fɔ go to dɔktɔ wantɛm wantɛm we yu de du ɛksɛsayz
Pan ɔl we i impɔtant fɔ du ɛksɛsayz fɔ di bɔdi, pipul dɛn we de bigin fɔ du ɛksɛsayz wantɛm wantɛm afta dɛn nɔ de du ɛksɛsayz fɔ lɔng tɛm fɔ stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn go to dɔktɔ if dɛn si dɛn sayn ya we dɛn de du ɛksɛsayz:
- Tayt, swɛt pen na di sɛntrɔm pan di chɛst, ɔ pen we de spre to yu nɛk, jaw, ɔ lɛft an (i kin bi sayn fɔ hat atak).
- Fɔ blo shɔt pasmak we yu nɔ go ebul fɔ bia ivin if yu du ɛksɛsayz smɔl.
- Diziz, fɔdɔm, ɔ fɔ nɔ no natin.
- Wan at bit we nɔ de bi fast ɔ we nɔ de bit ɔltɛm (Arrhythmia).
- Wan say na di bɔdi we de mek pɔsin nɔ ebul fɔ tɔk, we i wik, ɔ we i nɔ de tɔk fayn.
Di denja dɛn we pɔsin kin gɛt we i sidɔm
Wan pan di big big prɔblɛm dɛn we bɔku pipul dɛn de gɛt fɔ gɛt wɛlbɔdi na di sosayti tide na fɔ sidɔm ɔl di de. We yu nɔ de du ɛksɛsayz, dat kin mek di bɔdi nɔ wok fayn ɛn i kin mek yu gɛt dɛn prɔblɛm ya:
1. Insulin Resistance: Bikɔs di sɛl dɛn nɔ de tek di shuga, di shuga kin gɛda na di blɔd, ɛn dis kin mek pɔsin gɛt Tayp 2 Dayabitis.
2. Kadyovaskul sik: Di bad bad kɔlɔstrel we de na di bɔdi kin bɔku ɛn mek di blɔd vesel dɛn blok.
3. Ostioporosis: di bon εn joyn dεnsiti de dכn, we de mek di risk fכ fraktכs bכku.
We yu kɔmpia di wɛlbɔdi bɛnifit dɛn we 3 simpul ɛgzampul dɛn kin gi
| Tayp we yu de du ɛksɛsayz | Big big impak pan pɔsin in bɔdi | Prɛshɔn pan jɔyn dɛn | Saikɔlɔjik bɛnifit dɛn |
|---|---|---|---|
| Brisk Walking we yu de waka | I de mek di at bit fayn ɛn i de kɔntrol di blɔd prɛshɔn | Rili low | Stress management ɛn gi yu kol at. |
| De rɔn | Bɔn mɔ kalori insay shɔt tɛm, mek yu bon dɛn strɔng | Modaret / Ay | fכ inkrεs di mεntal εnεji bay we i de rilis εndorfin (happy hormones). |
| De baysikul | fכ mek di mכsul dεm na di tכŋ dεm εn di lεg dεm strכng, fכ mek di mεtabolism aksεlεrayt | Rili lכw (di wet na di leg nכ de fil di joyn dεm) . | Impruv slip kwaliti ɛn inkrisayz fɔs. |
Di tin dɛn we yu fɔ du & wetin yu nɔ fɔ du
| ✔️ Tin dɛn fɔ du (Du) | ❌ Nɔ fɔ du am |
|---|---|
| Wom fɔ 5-10 minit bifo yu bigin yu wokɔt. | Nɔ du ɛksashɔn dɛn we de mek yu strɛs ɔ we yu de es ebi ebi tin dɛn wan tɛm. Dis kin mek di mɔsul ɛn jɔyn dɛn wund. |
| Tray fɔ du at le 150 minit ɛksesaiz we gɛt mɔdaret-intɛnsity insay wan wik, jɔs lɛk aw NHS advays se. | Nɔ wet te yu fil tɔsti fɔ drink wata. Tek wata ɔltɛm fɔ mek yu mɔt wet we yu de du ɛksɛsayz. |
| We yu dɔn fɔ wokɔt, du wan kol-dɔwn fɔ mek yu bɔdi gɛt bak. | If yu gɛt ɛni sik we nɔ de mɛn (dayabitis, at sik), nɔ bigin fɔ du nyu ɛksɛsayz we yu nɔ gɛt dɔktɔ advays. |
❓ Sɔm ɔda kwɛstyɔn dɛn we yu kin gɛt (FAQ)
Aw pɔsin we bizi go put ɛksesaiz insay in layf ɛvride? ▼ we dɛn kɔl
If yu yuz di stej instead ɔf di ɛlivat, fɔ waka we yu de kɔl pipul dɛn na fon, fɔ pak yu motoka fa smɔl we yu de go na ɔfis ɛn waka, ɛn fɔ waka kwik kwik wan fɔ 10 minit afta yu dɔn blo fɔ it, ɔl dis kin izi fɔ put insay yu ɛksesaiz rutin.
Wetin na di bɛst ɛksɛsayz fɔ pipul dɛn we gɛt pen na dɛn ni ɔ we gɛt prɔblɛm wit dɛn jɔyn? ▼ we dɛn kɔl
Ɛksesaiz we nɔ de put di wan ol bɔdi wet pan di ni, i bɛtɛ fɔ pipul dɛn we gɛt prɔblɛm wit dɛn jɔyn. Sayklis ɛn swim na di bɛst we fɔ mek di mɔsul dɛn strɔng ɛn di sem tɛm de protɛkt di jɔyn dɛn.
Aw ɛksesaiz kin mek i nɔ strɛs? ▼ we dɛn kɔl
we yu de du εksεsayz, di bren de mek di hכmon dεm we de mek i gladi lεk εndorfin εn sεrotonin. dis in tכn de kכntro di bכdi in strεs כmon kכtisol εn de gi mεntal wɛlbɔdi.
Ɔmɔs dez insay di wik go du fɔ ɛksesaiz? ▼ we dɛn kɔl
I fayn fɔ mek big pɔsin we gɛt wɛlbɔdi fɔ du mɔdaret ɛksɛsayz fɔ at le 30 minit insay di de, 5 dez insay di wik. If dis nɔ pɔsibul wan tɛm, bigin wit 10 minit insay di de ɛn smɔl smɔl, yu fɔ du wetin yu dɔn plan fɔ du fɔ sɔm wiks.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt