Wetin ɛksesaiz kin rili du to wi? Lɛ wi fɛn ɔndastand di rayt tin we i de du!

Yu go dɔn yɛri wan tawzin tɛm se ‘ɛksɛsayz gud fɔ yu bɔdi’. Bɔt yu no se ɛksesaiz nɔto jɔs fɔ yu bɔdi, bɔt i fayn fɔ yu maynd bak? If yu du ɛksɛsayz fayn, yu bɔdi nɔ go taya, yu go ebul fɔ gɛt trɛnk ɔl di de, ɛn yu maynd go bɛtɛ bak. So, tide, lɛ wi tɔk bɔt wetin rili bi ɛksɛsayz, us bɛnifit dɛn i de gi wi, ɛn aw fɔ du am fayn fayn wan.

Wetin wi kin rili gɛt we wi de du ɛksɛsayz?

Tink bɔt am, ɛksesaiz na valyu tin we yu go put insay yu wan ol bɔdi ɛn maynd . Di bɛnifit dɛn nɔ gɛt ɛnd.

• Wan supa bɔst fɔ yu bren: We yu de du ɛksɛsayz, yu bren in wok ɛn ebul fɔ lan nyu tin dɛn kin bɔku. If sɔm pipul dɛn gɛt prɔblɛm fɔ slip na nɛt, dis kin bi gud sɔlv fɔ dat bak. We di blɔd we de go na di bren fayn, di pawa fɔ mɛmba bak kin bɛtɛ.

• Paradays fɔ gladi ɔmon dɛn : We yu de du ɛksɛsayz, yu bɔdi de mek spɛshal kemikal dɛn we de mek yu fil gladi ɛn rilaks. Wi kin kɔl dɛn tin ya ɛndɔfin. I kin tan lɛk se dɛn de mek smɔl bag we gɛt gladi at insay yu bɔdi. Dis kin ɛp yu fɔ ridyus yu maynd prɔblɛm lɛk pwɛl hat ɛn wɔri .

• Di rial gladi at fɔ win: We yu lan nyu dans pafɛkt wan, ɔ we yu rɔn 100 mita ɛn bit yu ol tɛm... Kam, yu kin fil big prayz ɛn gladi we yu dɔn kɔmplit wan gol wit ɛksesaiz, nɔto so? Imajin, bifo yu nɔ bin ivin ebul fɔ du 5 push-ap dɛn insay wan row, bɔt afta yu dɔn praktis fɔ sɔm tɛm, yu kin du 10 ɔ 15! I tan lɛk se yu win big kɔmpitishɔn.

Wan ɔda tin na dat, ɛksesaiz na wan pan di bɛst we fɔ mek yu gɛt wɛl bɔdi ɛn protɛkt yu frɔm sɔm siriɔs sik dɛn.

• Stɔp Sik dɛn: We yu de du ɛksɛsayz ɔltɛm, dat kin mek yu nɔ gɛt bɔku bɔku bɔdi we yu nɔ nid. I de mek bak nɔ gɛt Tayp 2 Dayabitis , At Sik, .I kin ridyus di risk fɔ gɛt sik dɛn we nɔ kin pas lɛk ay blɔd prɛshɔn . Dɛn sik ya na sik dɛn we rili kɔmɔn tide.

• Bɔn dɛn we strɔng: Tink bɔt am, ɛksesaiz lɛk fɔ jomp, rɔn, ɛn fɔ es wet kin mek yu bon dɛn strɔng. Jɔs lɛk aw di fawndeshɔn fɔ wi os kin strɔng mɔ ɛn mɔ. Dis kin mek di bon dɛn nɔ kin wik ɛn brok izi wan as wi de ol.

Naw, dis nɔ go tan lɛk big tin to yu we yu yɔŋ, bɔt ɛksesaiz impɔtant fɔ mek yu gɛt wɛlbɔdi ɛn trɛnk as yu de ol .

• Stay active as yu de ol: Yu bɔdi go tɛl yu tɛnki leta. If yu du ɛksɛsayz, dat kin mek yu layf bɛtɛ as yu de ol. I rili fayn fɔ mek yu ebul fɔ du yu yon wok ɛn nɔ abop pan ɔda pipul dɛn!

• I de protɛkt mɛmori ɛn mek i nɔ fɔdɔm: Dis kin ɛp fɔ mek yu bren gɛt wɛlbɔdi ɛn protɛkt yu frɔm siriɔs sik dɛn lɛk Alzaima sik we kin mek yu nɔ mɛmba smɔl smɔl. I kin ridyus bak fɔ fɔdɔm ɛn injuri lɛk fɔ brok an ɛn fut we kin apin bikɔs wi nɔ de balans as wi de ol.

So, wetin fɔ de insay dis balans ɛksɛsayz plan?

Okay, naw wi no ɔmɔs bɛnifit dɛn de we pɔsin de du ɛksɛsayz. Bɔt jɔs fɔ rɔn ɛn jomp nɔ go du fɔ yu. Fɔ mek yu gɛt di rayt rizulyt, yu nid fɔ tink bɔt tri men pat dɛn pan yu ɛksesaiz plan. Dɛn na:

• Aerobik ɛksesaiz
• Trenin fɔ mek yu gɛt trɛnk
• Aktiviti dɛn we de mek pɔsin ebul fɔ chenj chenj

Lɛ wi luk ɛni wan pan dɛn wan ya.

Wetin na dis ‘ aerobic ’ ɛgzampul? Aw yu de du am?

Jɔs lɛk ɔda mɔsul dɛn, wi at kin lɛk bak fɔ wok fayn fayn wan. Aerobic exercise na jɔs ɛni ɛksesaiz we de mek yu at rit ɛn mek yu blo tranga wan smɔl. We yu gi yu at ɛn yu lɔng dɛn dis kayn ɛksesaiz ɛvride, dɛn kin strɔng ɛn ebul fɔ gi ɔksijɛn to ɔl di pat dɛn na yu bɔdi tru di blɔd sɛl dɛn we de kɛr ɔksijɛn. Tink bɔt am lɛk aw wi bɔdi in ‘delivri savis’ de wok pafɛkt wan. εvri sεl, εvri כgan, nid כksijεn fכ liv εn wok. Na da tɛm de di wan ol bɔdi kin gɛt trɛnk ɛn gɛt trɛnk. If yu de ple tim spɔt, fɔ ɛgzampul, baskɛtbɔl, sɔk, ɔ ɔki, yu go mɔs gɛt 60 minit ɔ mɔ ɛksesaiz fɔ aerobik di de dɛn we yu de praktis. Bɔt nɔ wɔri if yu nɔ de ple tim spɔt. Bɔku ɔda we dɛn de fɔ du ɛksɛsayz we yu de yuz aerobic!

• De baysikul
• Rɔn (ilɛksɛf na pak, na bich, ɔ na tredmil) .
• De swin
• Dans (yes, yes, dans to sing na big aerobic eksasaiz tu!)
• Brisk waka we yu de waka
• Fɔ ple tɛnis
• Waka
• We yu de ple badminton

Yu kin pik ɛnitin. Di tin we impɔtant pas ɔl na fɔ pik sɔntin we yu lɛk.

So wetin na ‘Strɔng Trenin’?

Nɔto yu at nɔmɔ, bɔt ɔda mɔsul dɛn na yu bɔdi bak lɛk fɔ du ɛksɛsayz. We yu yuz dɛn mɔsul dɛn ya, dɛn kin strɔng smɔl smɔl. Tink bɔt am lɛk we yu wata ɛn fɛtilayz smɔl plant ɛn gro am fɔ bi big tik we strɔng. Wan ɔda bɛnifit we yu gɛt strɔng mɔsul dɛn na dat dɛn kin sɔpɔt yu jɔyn dɛn fayn ɛn mek yu nɔ gɛt injury we yu nɔ nid. Sɔm ɛgzampul dɛn we yu kin du fɔ mek yu gɛt trɛnk kin ɛp bak fɔ mek yu bon dɛn strɔng, lɛk aw wi bin dɔn tɔk bɔt bifo tɛm. Yu go si bak di bɛnifit dɛn we yu gɛt we yu gɛt strɔng mɔsul dɛn na di wok dɛn we yu de du ɛvride. Tink bɔt fɔ es ebi ebi lod, muv gas silinda na os, ɔ fɔ kɛr smɔl pikin... Strɔng mɔsul dɛn kin ɛp fɔ du ɔl dɛn tin ya. Yu nɔ nid fɔ go na di jim ɛn es wet fɔ mek yu mɔsul dɛn strɔng. Tin dɛn de bak we yu kin du na os. Ɛni ɛksesaiz de mek ɛni mɔsul grup na yu bɔdi strɔng. Luk dɛn ɛgzampul ya:

• Fɔ di an dɛn: Rowing (mashin dɛn de fɔ dis), pul-ap (dis at smɔl, bɔt i rili gud), push-ap ( yu fɔ dɔn du dɛn tin ya insay spɔt tɛm na skul, nɔto so?), ɛn dɔmbɛl ɛgzampul dɛn we yu bigin wit smɔl wet dɛn fayn fɔ di mɔsul dɛn na di an dɛn.
• Strɔng yu leg dɛn: I fayn fɔ rɔn, bayk, ɛn sket. Dɔn bak, ɛksesaiz lɛk fɔ skwatin (we tan lɛk fɔ sidɔm na chia) ɛn fɔ rayz yu leg rili fayn fɔ yu leg dɛn.
• Bil bɛlɛ mɔsul ɛn kɔr trɛnk: Rowing, yoga ɔ Pilates , ɛn ɛksesaiz lɛk plank ɛn kranch na fayn tin.

Aw fɔ mek yu ebul fɔ chenj di we aw yu de du tin? Yu tink se dat ivin impɔtant?

Yɛs, na tru! Ɛksesaiz nɔto jɔs fɔ mek yu at, yu mɔsul dɛn, ɛn yu bon dɛn strɔng. Ɛksesaiz kin ɛp bak fɔ mek yu bɔdi ebul fɔ chenj chenj . Fɔ tɔk am simpul wan, i min se yu mɔsul ɛn jɔyn dɛn kin strɛch ɛn bɛn izi wan. Tink bɔt am lɛk rɔba band, we izi fɔ bɛn ɛn pul na ɛni say. We yu bɔdi kin chenj, yu mɔsul ɛn jɔyn dɛn nɔ kin wund we yu strɛch yu we yu nɔ nid. Jɔs lɛk aw rɔba band we strɛch fayn nɔ kin brok izi wan. If yu de chenj chenj, dat kin mek yu sabi fɔ ple spɔt bak.Yɛs. Sɔm tin dɛn lɛk fɔ dans ɔ fɔ fɛt wɔ lɛk karate, nid fɔ mek yu ebul fɔ chenj di we aw yu de du tin. Bɔt if yu ebul fɔ chenj di we aw yu de du tin, dat kin ɛp yu bak fɔ du mɔ pan ɔda spɔt dɛn lɛk sɔk. I izi fɔ muv rawnd kwik ɛn manej yu bɔdi. I izi fɔ fɛn spɔt ɛn tin dɛn we go mek yu ebul fɔ chenj chenj:

• Martial arts lɛk karate
• Dans we dɛn kin dans na balet
• Jimnastik we dɛn de du
• Yoga (bɔku pipul no dis, i fayn fɔ di bɔdi ɛn maynd)

Dis na fayn tin dɛn fɔ disayd fɔ du. Dɔn bak, we yu strɛch afta yu dɔn du ɛksɛsayz, dat kin ɛp fɔ mek yu ebul fɔ chenj di we aw yu de du tin. Stret fɔ 5-10 minit afta ɛni wokɔt.

Aw yu kin kɔntinyu fɔ du dis ɛksesaiz we yu nɔ de bost?

Dis na di big prɔblɛm fɔ bɔku pipul dɛn. Di big rizin we mek bɔku pipul dɛn kin bigin fɔ du ɛksɛsayz program wit bɔku zil ɛn stɔp afta sɔm dez na bikɔs dɛn kin bost, dat min se dɛn nɔ kin intres igen. Na tru se if yu nɔ de ɛnjɔy wetin yu de du, i nɔ go izi fɔ mek yu kɔntinyu fɔ du am. Bɔt nɔ wɔri! Bɔku difrɛn spɔt ɛn tin dɛn de we yu kin du, so yu go ebul fɔ fɛn sɔntin we go fayn fɔ yu ɛn we yu go ɛnjɔy! If yu nid fɔ mek yu want fɔ du sɔntin smɔl , tray dɛn tin ya:

• Tek wan eksasaiz klas: Zumba, aerobics, yoga.
• Join wan tim: Insay wan spɔt we yu lɛk.
• Fɛn padi: Ɛksesaiz wit yu. Dɔn, bikɔs ɔf di ɔda pɔsin, wi go kɔntinyu fɔ du am. Ivin if yu bost, yu kin se, "Oh, mek wi go tide tu."
• Tray fɔ du nyu tin dɛn: If yu de bost fɔ du di sem tin, tray fɔ du nyu we dɛn fɔ du ɛksɛsayz ɛn ɛksesaiz na nyu ples dɛn.
• Lisin to myuzik: Yu nɔ go taya we yu de ɛksesaiz wit sɔm pan di siŋ dɛn we yu lɛk.
• Set gol: Set smɔl gol (e.g. waka fɔ 30 minit 3 dez dis wik) ɛn gi yusɛf smɔl blɛsin we yu dɔn kɔmplit dɛn.

If yu ebul, tɔk to trena ɔ fitnɛs instrɔkta na jim ɛn aks fɔ ɛp fɔ stat wan program we rayt fɔ yu ɛn yu fitnɛs lɛvɛl. Dɛn go tɛl yu di rayt tin fɔ du ɛn aw fɔ du am.

Mɛmba se ɔlman we ebul fɔ waka kin bɛnifit if i du sɔm ɛksesaiz ɛn i nɔ de spɛn bɔku tɛm fɔ sidɔm na wan ples ɔl di de. Spɛshal ɛgzampul dɛn de bak we dɛn kin du pan dɔktɔ advays fɔ pipul dɛn we gɛt disabiliti ɔ spɛshal mɛrɛsin, lɛk asma. Bɔt if yu gɛt ɛni wɛlbɔdi prɔblɛm (fɔ ɛgzampul, if yu nɔ yus fɔ du ɛksɛsayz, if yu gɛt at sik), yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz. I rili impɔtant.

Fɔ dɔn, sɔm tin dɛn we yu fɔ mɛmba:

We yu tink bɔt ɔl dɛn wɛlbɔdi bɛnifit dɛn ya we pɔsin kin gɛt we i de du bɔku bɔku tin dɛn, sɔntɛm yu dɔn ɔndastand naw aw ɛksesaiz gɛt sɛns ɛn i gɛt valyu. Di bɛst tin bɔt ɛksɛsayz na dat i nɔr kin ɛva let fɔ bigin. I nɔ mata yu ej ɔr yu bɔdi, sɔmtin de wae yu kin du.

• Ivin smɔl tin dɛn kin kɔnt: Yu tink se yu nid fɔ du big tin dɛn? Yu tink se yu nid fɔ go na di jim? Nɔ, fɔ go fɔ shɔt bayk rayd, go fɔ shɔt waka wit yu animal, fɔ rayk sɔm lif dɛn na di gadin, waka go na di stoa... Ivin smɔl tin dɛn lɛk dis kin kɔnt as ɛksesaiz. Di impɔtant tin na fɔ de aktif ɔl di de.

• Start sloslo: If yu na nyu pɔsin fɔ du ɛksɛsayz, nɔ du ɔl wetin yu ebul fɔ du. Start wit sɔm minit dɛn insay di de ɛn smɔl smɔl, yu fɔ aim fɔ at le 60 minit insay di de fɔ di yɔŋ pɔsin we wi bin tɔk bɔt, ɛn 150 minit insay di wik fɔ big pɔsin.

• Ɛnjɔy, mek am yu abit: Di tin we impɔtant pas ɔl na dat di ɛksesaiz we yu de pik na sɔntin we de mek yu gladi. Na da tɛm de nɔmɔ yu go ebul fɔ kɔntinyu fɔ du am ɛn nɔ go bost ɔ fil se dɛn fos yu. Mek am bi pat pan yu layf ɛvride.

So, if yu nɔ tɔk mɔ, bigin fɔ du dis valyu savis to yu bɔdi ɛn maynd tide, nɔto so? Gud lak to yu!

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Ɛksesaiz, Wɛlbɔdi Liv, Fizik Fitnɛs, Mental Ɛlth, Aerobics , Strɔng Trenin, Fleksibiliti