Ɛksesaiz na fayn tin we yu fɔ du fɔ mek yu gɛt wɛlbɔdi! Wi go tɔk bɔt dis?

Yu go mɔs dɔn yɛri di wɔd we se, "Yu fɔ ɛksesaiz, i fayn fɔ yu bɔdi," nɔto so? Bɔt yu no se ɛksesaiz nɔto jɔs fɔ yu bɔdi, bɔt i fayn fɔ yu maynd ɛn yu wan ol layf? If yu de du ɛksɛsayz fayn, yu go ebul fɔ gɛt trɛnk ɔl di de ɛn nɔ taya, ɛn yu maynd go bɛtɛ bak. So, tide, lɛ wi tɔk bɔt wetin mek fɔ ɛksesaiz rili impɔtant.

Wetin mek wi ɔl fɔ ɛksesaiz? Wetin na di bɛnifit dɛn we wi kin gɛt?

Fɔ tɔk am simpul wan, ɛksesaiz kin rili ɛp wi bɔdi ɛn wi maynd. Dɔktɔ dɛn se i rili impɔtant fɔ spɛn at le wan awa ɛvride fɔ ple, rɔn, ɛn jomp di we we go mek yu bɔdi fil fayn, mɔ we yu de na skul. Bɔt ej nɔto prɔblɛm, ɛnibɔdi kin bigin fɔ du ɛksɛsayz. Lɛ wi luk sɔm pan di men bɛnifit dɛn we dis kin gɛt.

1. Di bren de wok lɛk charm, ɛn slip pafɛkt!

• Bren Ɛlth ɛn Lanin: Yu no se we yu de du ɛksɛsayz, yu bren kin gɛt bɛtɛ blɔd bak ? Dis min se di bren kin gɛt di ɔksijɛn we i nid. Dis kin mek tin dɛn lɛk yu mɛmori ɛn ebul fɔ pe atɛnshɔn. Yu kin mɛmba tin dɛn we yu kin lan mɔ.
• Gud slip: Nɔ slip fayn na nɛt? Tray fɔ du ɛksɛsayz smɔl. Di mɔ yu fil fayn, na di mɔ yu go slip fayn.
• Mental well-being : We yu de du ɛksɛsayz, yu bren de pul kemikal dɛn we de mek yu fil fayn , we dɛn kɔl nyurotransmitta lɛk ɛndɔfin . Dɛn tin ya kin mek yu fil gladi ɛn rilaks. Dis kin ɛp yu fɔ kɔntrol aw yu de fil bad, wɔri, ɛn fred. Ɛksesaiz kin ɛp bak fɔ ridyus di risk fɔ gɛt tin dɛn lɛk pwɛl hat .
• Fɔ satisfay yusɛf: Imajin se yu de lan nyu dans, ɔ yu de rɔn di 100 mita fast pas yu ol tɛm. Di gladi at ɛn prawd we yu kin fil da tɛm de! Ɛksesaiz na sɔntin we de ɛp yu fɔ rich dɛn gol dɛn de ɛn mek yu fil fayn bɔt yusɛf.

2. Yu kin kip yu wet we fayn ɛn protɛkt yusɛf frɔm sik dɛn!

• Weyt we gɛt wɛlbɔdi : .We yu de du ɛksɛsayz ɔltɛm, i kin ɛp fɔ mek di fat we yu nɔ want nɔ gɛda na di bɔdi ɛn i kin ɛp fɔ mek yu gɛt wɛlbɔdi.
• Protekshɔn frɔm sik dɛm: Yu no se we yu nɔr de du ɛksɛsayz, dat kin opin di domɔt fɔ bɔku siriɔs sik dɛm lɛk ` Tayp 2 Dayabitis` , `At Sik` , ɛn `High Blood Pressure` . If yu de du ɛksɛsayz fayn, yu kin ridyus dis prɔblɛm bad bad wan.
• Strɔng bon dɛn: Ɛksesaiz lɛk fɔ jomp, rɔn, ɛn fɔ es wet, dat kin mek yu bon dɛn strɔng. Dis na impɔtant tin fɔ protɛkt yusɛf frɔm tin dɛm lɛk fraktrɔs as yu de ol.

3. Stay wit ɛnaji ɛn wɛlbɔdi as yu de ol!

Dis nɔ go tan lɛk big tin to yu rayt naw. Yu kin tink se, "O, ilɛk wetin a du, a go ol ɛni we." Bɔt di tin dɛn we de kɔmɔt frɔm di ɛgzampul dɛn we yu de du tide, yu go jɔs fil we yu dɔn ol.

• Kwaliti fɔ layf: Pipul dɛn we de ɛksesaiz ɔltɛm kin gɛt gladi-at ɛn du di tin dɛn we dɛn lɛk as dɛn de ol. Dis min se dɛn kwaliti fɔ liv de go ɔp.
• Bren wɛl bɔdi: Ɛksesaiz kin ɛp bak fɔ protɛkt yusɛf frɔm sik dɛm wae de mɛk pɔrsin nɔr de mɛmba lɛk Alzaima sik wae kin kam wit ej.
• Protekshɔn frɔm fɔdɔm: We yu balans bɛtɛ, yu nɔ go fɔdɔm izi wan as yu de ol, ɛn ivin if yu fɔdɔm, yu nɔ go gɛt siriɔs aksidɛnt.

"So imajin aw wan eksasaiz kin du fɔ wi bɔdi ɛn maynd! I tan lɛk mɛrɛsin, nɔto so?"

Okay, so wetin na di komponent dɛm fɔ balans ɛksɛsayz program?

Jɛnɛral wan, we wi de tɔk bɔt balans ɛgzampul program, i gɛt tri men tin dɛn: 1. Aerobic Exercise 2. Strength Training 3. Flexibility Activities Lɛ wi tɔk bɔt ɛni wan pan dɛn tin ya smɔl mɔ.

1. Aerobic Exercise - Gud fɔ di At

Lɛk di ɔda mɔsul dɛn na yu bɔdi, yu at lɛk fɔ wok fayn fayn wan. Aerobic exercise na ɛnitin we de mek yu at rit ɔp ɛn mek yu blo tranga wan (bɔt na gud we!). We yu de ɛksesaiz yu at ɛn lɔng ɔltɛm, dɛn kin strɔng ɛn bɛtɛ fɔ kɛr blɔd we gɛt ɔksijɛn ɔlsay na yu bɔdi. Aw yu kin du aerobic ɛksɛsayz?

• Tim spɔt: Yu kin ple baskɛtbɔl, futbɔl, nɛtbɔl.If yu ple tim spɔt, yu go mɔs gɛt wan awa ɔ mɔ aerobic ɛksɛsayz pan prɛktis de dɛn.
• Tin dɛn we yu kin du yu wan: If yu nɔ de ple tim spɔt, i nɔ bad. Bɔku tin dɛn de fɔ du, lɛk fɔ rayd baysikul, rɔn, swim, dans, ple tɛnis, waka, waka, ɛn ɔda tin dɛn Yu jɔs gɛt fɔ pik sɔntin we yu lɛk. Tink bɔt am, ivin fɔ go waka kwik wit yu padi na mɔnin na gud `aerobic exercise`.

2. Strɔng yu mɔsul dɛm - Strɔng Trenin

Nɔto yu at nɔmɔ, bɔt ɔda mɔsul dɛn na yu bɔdi bak lɛk fɔ du ɛksɛsayz. We yu de yuz yu mɔsul dɛn, dɛn kin strɔng smɔl smɔl. Dis na wetin wi kɔl `strength training` . Wetin mek dis impɔtant? We yu gɛt strɔng mɔsul dɛn, dat kin mek yu jɔyn dɛn gɛt gud sɔpɔt ɛn i kin ɛp bak fɔ protɛkt yu frɔm injury. Sɔm `strεng trenin` εksεsayz dεm de mek yu bon dεm trεnk bak. Wetin yu go du fɔ mek yu mɔsul dɛn strɔng? Yu nɔ nid fɔ es wet fɔ mek yu mɔsul dɛn strɔng. Difrɛn ɛgzampul dɛn kin mek difrɛn mɔsul grup dɛn strɔng.

• Fɔ an: Fɔ row, pul-ap, ɛn push-ap fayn. Yu mɛmba dɛn tin dɛn de we yu bin de du na skul? Na dɛn wan dɛn de.
• Fɔ leg: Fɔ rɔn, bayk, waka, ɛn ɔda tin dɛn fayn. Tin dɛn lɛk fɔ skwatin ɛn fɔ rayz yu leg kin mek di leg dɛn strɔng bak.
• Fɔ abs ɛn kɔr trɛnk: Rowing, yoga ɔ Pilates , plank, ɛn kranch na di bɛst.

3. Lɛ wi pul di stiffness na di bɔdi - Flexibility Activities

Di rizin we mek wi de du ɛksɛsayz nɔto jɔs fɔ mek di at, di mɔsul dɛn, ɛn di bon dɛn strɔng. Ɛksesaiz kin ɛp bak fɔ mek yu bɔdi ebul fɔ chenj ɛn strɛch . Dis min se yu mɔsul ɛn jɔyn dɛn kin bɛn ɛn strɛch izi wan. Dis na wetin wi kɔl `Flexibility` . Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de chenj chenj? We di bɔdi kin chenj, i kin mek yu sabi fɔ ple spɔt. Sɔm aktiviti dɛm, fɔ ɛgzampul, dans ɛn martial arts lɛk `Karate`, nid fɔ gɛt ay fleksibiliti. Bɔt ɔda spɔt dɛn lɛk futbɔl kin ɛp bak. Apat frɔm dat, i de mek am izi fɔ du ɛvride wok dɛn we yu nɔ go strɛs yu bɔdi. Wetin yu go du fɔ mek yu ebul fɔ chenj chenj?

• Martial arts lɛk ``Karate'' .
• Bale ɛn Jimnastik.
• Yoga na rili gud ɛgzampul fɔ mek yu ebul fɔ chenj chenj.
• I nɔ mata us ɛksesaiz yu de du, du sɔm strɛch afta yu dɔn.I kin ɛp bɔku fɔ mek yu ebul fɔ chenj chenj.

Aw a go kɔntinyu fɔ du dis ɛgzampul?

Dis na di big prɔblɛm fɔ bɔku pipul dɛn. Yu go de tink se, "I izi fɔ bigin, bɔt i at fɔ kɔntinyu fɔ du am." Wan pan di big rizin dɛn we kin mek bɔku pipul dɛn lɛf fɔ du ɛksɛsayz afta sɔm dez na bikɔs dɛn kin taya, ɔ dɛn nɔ kin want fɔ no mɔ . If yu nɔ de ɛnjɔy wetin yu de du, i nɔ go izi fɔ mek yu kɔntinyu fɔ du am. So wetin yu de du?

• Fɛn sɔntin we yu lɛk: Bɔku difrɛn spɔt ɛn tin dɛn de we yu kin du. Tray ɛni wan pan dɛn ɛn si wetin yu lɛk pas ɔl ɛn wetin fit yu. Sɔntɛm yu want fɔ tek dans klas, ɔ ple badminton wit yu padi dɛn.
• If yu nid fɔ mek yu want fɔ du sɔntin smɔl: Joyn klas, jɔyn grup, ɔ fɛn padi fɔ ɛksesaiz wit yu. Dɔn, ivin we yu de fil se yu de bost, yu go tink se, "O, a rili gɛt fɔ go tide."
• Gɛt advays: Aks kɔch ɔ pɔsin we sabi bɔt jim fɔ ɛp fɔ stat wan program we go fayn fɔ yu ɛn yu fitnɛs lɛvɛl.
• Ɔlman kin du am: Ivin if yu gɛt disabled ɔr mɛrɛsin sik lɛk asma, yu nɔ go ebul fɔ stɔp fɔ du ɛksɛsayz. Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz program if yu gɛt ɛni wɛlbɔdi prɔblɛm.
• I fayn bak fɔ muv rawnd smɔl: I impɔtant fɔ ridyus fɔ sidɔm na wan ples fɔ lɔng tɛm ɛn muv yu bɔdi as yu ebul.

So, lɛ wi bigin tide? - Wi Tek-Home Mɛsej

So, we yu tink bɔt ɔl dɛn tin ya, yu go si wetin mek ɛksɛsayz na smat muv, nɔto so? We yu tink bɔt di bɛnifit dɛn we pɔsin kin gɛt we i de du wɛl bɔdi, i go klia se fɔ du ɛksɛsayz na fayn tin fɔ disayd.

Di bɛst tin bɔt ɛksesaiz na dat i nɔ kin ɛva let fɔ bigin .

Yu kin bigin smɔl. Ivin fɔ rayd baysikul fɔ shɔt tɛm, fɔ waka wit di dɔg, ɔ fɔ gɛt sɔm lif dɛn na di gadin, na ɔl kayn ɛksesaiz. If yu na nyu pɔsin fɔ du ɛksɛsayz, bigin wit jɔs sɔm minit dɛn insay di de ɛn smɔl smɔl yu de du ɛksɛsayz to at le 60 minit insay di de. Mɛmba se yu bɔdi go tɛl yu tɛnki leta!

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