Yu go mɔs dɔn yɛri bɔku bɔku tɛm se ɛksesaiz "gud fɔ yu." Fɔ tru, dat na tru. Bɔt yu no se ɛksesaiz nɔto jɔs fɔ yu bɔdi wɛlbɔdi—i rili bɛnifit yu maynd bak? We yu fɛn tin dɛn we go wok fɔ yu, yu kin gɛt trɛnk ɛn trɛnk, ɛn natin nɔ de fɔ mek yu fil fayn. So, lɛ wi fɛn ɔndastand wetin ɛksesaiz rili min, di bɛnifit dɛn we i de gi, ɛn aw yu go mek am bi pat pan yu ɛvride layf we nɔ gɛt wan prɔblɛm.
Wetin Na di men bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksasaiz?
Di wan dɛn we sabi bɔt wɛlbɔdi biznɛs kin tɔk se yɔŋ pipul dɛn fɔ tray fɔ du bɔku bɔku tin dɛn fɔ at le 60 minit ɛvride. Wetin du? Na di men rizin dɛn ya:
- Di bɛnifit fɔ bɔdi ɛn maynd: Tink bɔt dis: we yu de du ɛksɛsayz, yu bren wɛlbɔdi kin bɛtɛ , we kin mek i izi fɔ lan ɛn kip infɔmeshɔn. If yu de tray tranga wan fɔ slip, fɔ du tin ɔltɛm kin bi fayn sɔlv. As yu de du ɛksɛsayz, yu bɔdi de pul sɔm patikyula kemikal dɛn we de mek yu fil fayn ɛn ɛp yu fɔ fil fri. Fɔ tɔk smɔl, i kin ɛp fɔ mek yu nɔr gɛt pwɛl hat sik ɛn ɛp yu fɔ kɔntrol wɔri ɛn ɔda tin dɛm wae kin mek yu fil bad . Dɔn bak, fɔ rich yu yon fitnɛs gol—lɛk fɔ masta nyu dans rutin—de gi yu wɔndaful prayz fɔ prawd ɛn fɔ du sɔntin.
- Fɔ mek yu gɛt wɛl bɔdi ɛn fɔ mek yu nɔ gɛt sik: We yu de du ɛksɛsayz ɔltɛm, dat kin ɛp fɔ mek yu nɔ gɛt bɔku bɔku bɔdi we yu nɔ want. Bifo dat, na pawaful tin fɔ protɛkt yusɛf frɔm siriɔs tin dɛn lɛk Tayp 2 Dayabitis , at sik , ɛn ay blɔd prɛshɔn . Di tin dɛn we yu kin du fɔ mek yu bon dɛn strɔng—lɛk fɔ jomp, rɔn, ɔ fɔ es wet —de ɛp fɔ mek yu bon dɛn strɔng .
- Aging gracefully: I nɔ go tan lɛk se na di fɔs tin rayt naw, bɔt yu fiuja sɛf go tɛl yu tɛnki fɔ di ɛksesaiz we yu de du tide. We yu de du bɔdi wok ɔltɛm, dat kin rili ɛp yu fɔ liv yu layf as yu de ol. I de sɔpɔt fɔ mek yu bren gɛt wɛlbɔdi fɔ lɔng tɛm ɛn i de ɛp fɔ mek yu nɔ gɛt bɔku sik lɛk Alzaima . We yu de du tin, dat kin mek yu balans ɛn wok togɛda bak, ɛn dis kin ɛp fɔ mek yu nɔ fɔdɔm ɛn wund leta we yu dɔn day.
Fɔ tɔk am simpul wan, ɛksesaiz na di bɛst invɛstismɛnt we yu go mek na yu bɔdi ɛn yu maynd!
Di Tri Ki Kɔmpɔnɛnt dɛn fɔ wan Balɛns Wokɔt
If yu jɔs de bigin, mɛmba dɛn tri tin ya:
1. Ɛksesaiz we yu de yuz aerobik
2. Trenin fɔ Strɔng
3. Aktiviti dɛn we pɔsin kin du fɔ mek i ebul fɔ chenj
Lɛ wi luk ɛni wan pan dɛn tin ya mɔ .
Aw A Go Du Aerobic Ɛksesaiz?
Jɔs lɛk yu ɔda mɔsul dɛn, yu at lɛk fɔ wok fayn fayn wan. Aerobic exercise na essentially eni aktiviti wae de mek yu hat rit go ɔp ɛn mek yu blo tranga wan. As yu de kɔntinyu fɔ du dɛn tin ya, yu at ɛn yu lɔng dɛn kin strɔng, ɛn dis kin mek dɛn ebul fɔ gi ɔksijɛn fayn fayn wan to ɔl di pat dɛn na yu bɔdi.
If yu de du tim spɔt—lɛk baskɛtbɔl, sɔk, ɔ ɔki—i go mɔs bi se yu de gɛt at le 60 minit kwaliti aerobic ɛksesaiz we yu de praktis.
If yu nɔ de ple tim spɔt, nɔ wɔri! Bɔku we dɛn de fɔ mek yu at bit:
- De baysikul
- De rɔn
- De swin
- Dans we dɛn de dans
- Brisk waka we yu de waka
- Fɔ ple tɛnis
- Waka
Yu kin pik ɛni wok we yu lɛk pas ɔl.
Wetin Bɔt fɔ Trenin fɔ Gɛt Strɔng?
Di bɛnifit dɛn we pɔsin kin gɛt we i de du ɛksɛsayz nɔ kin stɔp na yu at. Yu mɔsul dɛn kin go bifo we yu nɔ ebul fɔ tinap tranga wan. We yu yuz yu mɔsul dɛn, dɛn kin strɔng ɛn ebul fɔ bia.
Strɔng mɔsul dɛn kin gi yu bak bɛtɛ sɔpɔt fɔ yu jɔyn dɛn ɛn i kin ridyus di risk fɔ injuri bad bad wan . Strɔng trenin de ple impɔtant pat bak fɔ mek di bon dɛn kɔntinyu fɔ de.
Nɔto ɔltɛm yu nid ebi ebi wet fɔ mek yu gɛt trɛnk. Difrɛn ɛgzampul dɛn kin tɔch difrɛn mɔsul grup dɛn. Fɔ ɛgzampul:
- Fɔ mek yu an dɛn strɔng: Fɔ row, fɔ pul, ɛn fɔ push na fayn tin dɛn fɔ pik.
- Fɔ mek yu leg dɛn strɔng: Fɔ rɔn, bayk, fɔ row, ɛn fɔ sket na fayn tin. Dɔn bak, fɔ skwatin ɛn rayz yu leg kin rili wok.
- Fɔ mek yu kɔr ɛn yu bɛlɛ strɔng: I at fɔ win Rowing, Yoga , Pilates , plank, ɛn kranch.
Aw fɔ Impruv Fleksibul?
Ɛksesaiz nɔto jɔs fɔ gɛt trɛnk ɛn fɔ gɛt wɛlbɔdi; na bak fɔ de supli. Flɛksibiliti de tɔk bɔt di ebul we yu mɔsul ɛn jɔyn dɛn ebul fɔ muv tru dɛn ful rɛnj fɔ muv.
If yu ebul fɔ chenj di we aw yu de du tin, dat kin mek yu ebul fɔ du atletik fayn fayn wan. Pan ɔl we tin dɛn lɛk dans ɔ martial arts nid fɔ mek yu ebul fɔ chenj di we aw yu de du tin, fɔ gɛt bɔdi we nɔ gɛt bɛtɛ bɔdi, dat kin ɛp fɔ du ɔlmost ɛni spɔt ɔ wok we yu de du ɛvride. Di kɔmɔn we dɛn fɔ mek yu ebul fɔ chenj chenj na:
- Martial arts lɛk Karate
- Balet we dɛn kɔl Balet
- Jimnastik we dɛn de du
- Yoga we dɛn kin du
Dis ɔl na fayn fayn tin dɛn fɔ pik. Fɔ strɛch afta yu wokɔt na fayn we bak fɔ mek yu kɔntinyu fɔ chenj ɛn mek yu ebul fɔ chenj.
Aw fɔ Kɔntinyu fɔ Du Ɛksesaiz?
Di men rizin we mek pipul dɛn kin stɔp fɔ du ɛksɛsayz na bikɔs dɛn nɔ kin want fɔ no mɔ . If i nɔ fayn, i at fɔ stik wit am! Eksplore difrɛn spɔt ɛn aktiviti dɛn te yu fɛn sɔntin we yu rili lɛk. If yu nid mɔ motiveshɔn , tink bɔt fɔ jɔyn klas, tim, ɔ fɔ fɛn "accountability partner" fɔ ɛksesaiz wit yu.
If yu nid ɛp fɔ mek wan rutin we dɛn mek fɔ yu fitnɛs lɛvɛl, nɔ shek fɔ tɔk to kɔch ɔ pɔsin we sabi bɔt fitnɛs na wan lokal jim.
As tɛm de go, fɔ muf mɔ ɛn sidɔm smɔl kin bɛnifit ɔlman. Dis kin apin ivin if yu gɛt prɔblɛm wit yu mobiliti ɔ yu gɛt wɛlbɔdi prɔblɛm lɛk asma . Bɔt if yu gɛt ɛnitin we de mɔna yu wit mɛrɛsin, i impɔtant ɔltɛm fɔ tɔk to yu dɔktɔ bifo yu bigin fɔ du nyu ɛksɛsayz we yu de du bad bad tin.
Di Mɛsej we dɛn kin kɛr go na os
We yu put ɔltin togɛda, i go klia se ɛksesaiz ɔltɛm na wan pan di tin dɛn we smat ɛn valyu tin dɛn we yu go du fɔ yusɛf.
Di bɛst pat na dat, i nɔ kin ɛva let fɔ bigin!
Ivin smɔl tin dɛn we yu kin du kin impɔtant—fɔ bayk fɔ shɔt tɛm, fɔ waka wit yu dɔg, ɔ fɔ du wok dɛn we yu de du na di os. If yu na nyu pɔsin fɔ ɛksesaiz, bigin wit jɔs sɔm minit dɛn insay di de ɛn wok smɔl smɔl fɔ rich da 60 minit gol de. Lɛk yu bɔdi, ɛn gi am di muvmɛnt we i fɔ muv. Yu go de na yu rod fɔ gɛt wɛlbɔdi, gladi at!
Ɛksesaiz, Fizik Fitnɛs, Wɛlbɔdi, Wɛlbɔdi Liv, Aerobik Ɛksesaiz, Mɔsul Strɔng, Fleksibiliti
