I doctor chuan Type 2 Diabetes i vei tih a hrilh che em? Tichuan exercise hi i nunah a pawimawh zia i hre tawh ngei ang. Mahse ‘Exercise ka mamawh’ i tih hian ‘Aw, chutiang tur chuan hun leh chakna ka nei lo’ tih i ngaihtuah mai thei. Lungngai suh. Chu chu vawiina kan sawi tum chu a ni. Exercise hi i ngaihtuah angin a harsa lo va, a pawi lo bawk.
Exercise hi marathon tlan mai mai a ni lo!
Mi tam tak chuan exercise tih awmzia chu gym kal a, rit phurh emaw, i tlak thlenga tlan emaw tihna a ni an ti. Mahse chu chu thudik a ni lo. A bik takin zunthlum i vei a nih chuan i thil tum ber chu i thisen sugar level control hi a ni tur a ni. Chutiang ti tur chuan exercise tam tak i tih a ngai lo.
A awlsam zawngin sawi ila, i taksa chu tlem tal i chelh a nih pawhin, chu chu chetna tlemte i siam pawhin i thisen sugar level a tihhniam tan dawn tihna a ni.
Ngaihtuah teh, nilengin hmun khata ṭhut ai chuan i tho a, tlem i kal kual vel a ni. Chu thil tenawm tak pawh chuan i taksa ruhte chu sugar hmang turin signal a pe a. Chumi awmzia chu exercise hi thil buaithlak tak a ni lo va, movement awlsam tak a ni tihna a ni .
Kar khatah minute 150: Engtin nge hei hi kan tih awlsam theih ang?
Doctor-te chuan zunthlum vei puitlingte chu kar khatah minute 150 tal exercise chakna (moderate-intensity exercise) an neih theih nan an rawt a ni. Tunah chuan, "Wow, minute 150!"
Mahse, lungngai suh. Hei hi vawi khatah, ni khata tih vek tur a ni lo. He hun hi kar khat chhungin i thehdarh a ngai a ni.
- Kar khata ni 7 zingah chuan ni khata minute 22 aia tlem a ni.
- Vawi khata tih vek harsatna i neih chuan a te zawkin i then thei bawk.
Minute 10 chauh exercise i tih pawhin i taksain a hlawkpui tan ang. Hengte hi "exercise snacks" kan ti thin. Kan riltam laiin snack kan ei ang bawkin, hei hi nitin exercise te te te a belhkhawm chungchang a ni.
"Workout Snacks" I Nitin Nun ah I dah belh thei
Hetah hian thil awlsam tak tak i tih theih thenkhat chu tarlan a ni. Heng zinga pakhat emaw pahnih emaw ni khatah vawi thum i ti thei.
| "Exercise Snack neih dan tur ngaihtuah rawh". | Engtin nge kan tih ang |
|---|---|
| Minute 10 vel kal a ni | Chawhnu lam eikham chuan huan chhungah emaw, chawhnu tea in laiin kawngpuiah emaw rei vak lo kal la. |
| Stairs a chhoh lai | Office-ah emaw, shopping mall-ah emaw, in lama i chhoh dawnin elevator ai chuan stairs hmang zawk ang che. |
| Hmun khata awm lo | Office-a i thawk a nih chuan darkar tin tho la, i tui bottle fill rawh. Washroom hnai ber ah kal rawh. Phone-a inbiak laia ṭhut ai chuan kal kual rawh. |
| Hnathawh tenau te tih | Dawr hnai berah chhang la tura i kal chuan bike khalh emaw, lirthei khalh emaw ai chuan kein kal rawh. Bus atanga i chhuk dawn chuan stop khat hmain chhuk la, kein kal rawh. |
Tlemte atanga tan ila, zawi zawiin hma i sawn zel ang u.
Dik tak chuan tlan leh rit phurh ang chi exercise hi a ropui hle. Mahse exercise i la ti ngai lo a nih chuan chutiang thil chu tih tan nghal mai chu a tha lo. Plus, a harsa a, i bo nghal mai thei bawk.
A tha ber chu a chunga kan sawi ang hian "exercise snacks" atanga tan hi a ni. Ni khatah vawi thum minute 10 vel kal thin ang che. Chu chu i tâna a awlsam hunah chuan zawi zawiin hun chu tipung rawh. Minute 10, minute 15 vel tih tur a ni. I kal chakna chu tlem tal tisang rawh. I thiam deuh deuh chuan, i chakna a lo pun chhoh zel chuan, tlem tal i ti thei tih i hmu chhuak ang.
A pawimawh ber: Exercise program eng pawh i tan hmain i doctor nen inbia . Eng exercise nge i taksa tana him, i zunthlum leh i damdawi te chu a hrilhfiah ang che. I thisen sugar level enfiah hun tur pawh a fuih thei bawk.
Chuvangin hlau suh, a te atanga bul tan rawh. Vawiin hian i ni khatah "exercise snack" pakhat tal dah la. Incheina tlemte hi i hriselna atan a let sangkhatin a tha zawk a, chetna engmah nei lo ai chuan.
Take-Home Thuchah a ni
- Type 2 Diabetes i vei chuan kar khatah minute 150 tal exercise lak a pawimawh.
- Heng minute 150 chhung hi vawi khata tih vek a ngai lo. Nitin minute 10-15 chhunga ‘exercise snacks’ te teah then theih a ni.
- Nitin thiltih awlsam tak tak, kea kal leh stairs chhoh ang chi hmangin tan la rawh. Exercise harsa leh lian tak tak atanga tan a ngai lo.
- A pawimawh ber: Exercise program thar i tan hmain doctor rawn hmasa phawt ang che.
- Zawi zawiin tan la la, i taksain a thiam tawh chuan i exercise hun chhung leh a chakna chu zawi zawiin tipung rawh.
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