Zing tin i harh chhuah huna
chau leh mutthilh ang maia awm thin chu i hre tawh ngei ang. I ni tan chu harsatna a ni thei a ni lawm ni? Mahse, heng zawng zawng tidanglam thei thil tih dan awlsam tak, awlsam tak a awm tih han ngaihtuah teh. Chu chu zing lama
kal a ni. Hei hi i ni khat atan chauh ni lovin, i nun pumpui tan pawh a tha hle. He tih dan tlemte hian i taksa leh rilruah eng hlawkna mak tak nge a thlen theih tih i lo en ang u.
Zing lama kea kal hian hriselna atana a thatna mak tak takte
A awlsam zawngin zingkar kal hi thilpek i pek a ni. Zirna thenkhatah chuan
ni khata darkar khat chauh chak taka kal hian i nunah darkar hnih vel a belhchhah thei tih hmuhchhuah a ni . Chu mai pawh ni lovin, he tih dan hi nitin tih danah i siam chuan hlawkna dang tam tak i hmu dawn a ni.
- Nilengin i rilru a hahdam hle ang a, i hlim thei bawk ang.
- Lung natna , stroke , zunthlum , leh cancer chi thenkhat vei theihna a tlahniam.
- Lu leh rilru hian chiangna tha tak a nei .
- Thisen sang hi control theih a ni.
- Taksa hian chakna leh chakna tha tak a hmu thin .
- Hriatrengna a tha a, kum upat ruala lo awm dementia ang chi natna vei theihna a tlahniam bawk.
- Rilru leh rilru hriselna nasa takin a \ha chho \hin.
- A tul lo taka taksa rihna tihpun a veng.
Results sang ber tur chuan kar khatah minute 150 tal hetiang lam hawi hi tih dan phung la (chu chu ni khatah minute 30, kar khatah ni 5 a ni).
| Chhawr tangkai | Engtin nge a lo awm? (Engtin nge a lo awm?) |
|---|
| Immunity a tipung | Nitin kea kal hian khawsik leh flu natna vei theihna a ti tlem a ni. Zirchianna atanga a lan danin ni khata minute 20 vel, kar khata ni 5 kal thinte hian ni khata damlohna ni 43% in an tlem zawk a ni. An damlo a nih pawhin an natna lan chhuah dan chu a na lo hle. |
| Thisen kal dan a titha | I kal chuan i heart rate a sang a, i thisen sang a tlahniam bawk. Hei hian hun kal zelah i thinlung hriselna nasa takin a ti tha thei a ni. Ni khata mel 2 (kilometre 3.2) kea kal hian stroke i neih theihna pawh a ti tlem thei a ni. |
| Joint support a ni | I kal chuan i ruhte chu a che a. Hetianga incheina hian ruh chhunga nutrients leh oxygen kal dan a ti tha hle. Hei hian ruh natna a tiziaawm a, an hnathawh a titha bawk. |
| Muscle tichaktu | Zing lama kea kal hian i ke leh i pum chhunga ruh (muscles) te a tichak a ni. Muscle chak tak hian i chakna zawng zawng leh hriselna a tichak a ni. |
| Alzheimer’s vei theihna a tlahniam | Kum 71-93 inkar mipa zirchiannaah chuan nitin mel khat (meter 400) aia tam kea kalte chu dementia leh Alzheimer natna vei an tlem zawk tih hmuhchhuah a ni. Kal tawi, mumal tak pawh hi i rilru leh taksa tan a tha hle. |
Zing lama kal hian rilru hriselna atan a pui thei a ni
Zingkar hma taka thawh a, kea kal hian i rilru hriselnaah mak tak maiin nghawng a nei thei a ni. Zirchianna tam tak chuan
minute 20-30 aia rei kea kal hi i nitin a hlawk ber tur a ni tih a tarlang. Kar khatah ni 5 tal hetiang hi tih a pawimawh. Zing lama kea kal hian rilru hlim takin i ni chu i tan tir thei a, i titawp thei bawk. I
thil siam chhuah thiamna a tipung thei bawk . I thut lai aiin i kal laiin ngaihtuahna thar i siam tam zawk tih i hre tawh ngei ang. Kea kal hian mut a ti tha thei a, chu chuan a tuk zingah harh thar zawka i harh theih nan a pui thei che a ni.
"Feel-Good Hormones" te hnathawh dan
I kal emaw, exercise dang i tih hian i taksa hian hormone engemaw zat a tichhuak a, chu chuan rilru leh rilru lamah pawh hlim leh hahdamna a siam che a ni.
- Dopamine tih hi: 1.1.Hei hian stress leh depression a tiziaawm a ni.
- Serotonin: Hei hian mut a titha a, i mood a titha bawk.
- Testosterone: Mipa chakna leh taksa ruh (muscle mass) siam that nan a pui thin.
- Estrogen: Hmeichhiaah menopause symptoms a tihziaawm thei.
Awle, engtin nge he tih dan hi i tan?
Zan taka muhil leh harh hma mi tan chuan thawh hma chu thil harsa tak a ni thei. Mahse zingkar kal hi i nunah i chantir duh tak tak a nih chuan i infuih theihna tur kawng tlemte a awm.
- Zan hmasa lama i thawmhnaw buatsaih: I kalna thawmhnaw leh pheikhawk te chu a hma zan khan buatsaih rawh. Tichuan i tih tur awm chhun chu zing thovin i ha ang.
- I hlim theihna tur playlist siam rawh: I hla duh ber thenkhat dah la, kal kual rawh. Chau lo turin a pui ang che.
- Kal hma leh kal hnua stretching: Kal hma leh kal hnua stretching exercise thenkhat tih hi i taksa ruh tan a tha hle.
- Thim zinga i kal dawnin fimkhur rawh: Zing lama thimah i kal a nih chuan lirtheiin i hmuh theih nan thawmhnaw reflective ha la. Tin, kawng sirah a theih ang anga kal pawh hre reng ang che.
- Kawng hrang hranga kal: Nitin kawng khata kal ai chuan kawng thar leh boruak thara kal. Tichuan zing tin thil thar i nghakhlel thei ang.
Ni khat pawh tlakchham chungchangah lungngai suh. Chu chu thil pangngai a ni. A tuk zingah tan leh rawh. A pawimawh ber chu i taksa tana tha nia i hriat leh i tih theih tur atanga tan hi a ni. Zawi zawiin i kalna hlat zawng leh i kal hun chu tipung zel ang che. Hriselna lama harsatna i neih chuan hetiang hian exercise i tih tan hmain i doctor nen inbiakna neih hmasak phawt a tha ber.
Take-Home Thuchah a ni
- Zing lama kal hi exercise awlsam tak a ni a, taksa leh rilru hriselna atan pawh a hlawkpui hle.
- Tlem atanga tan rawh. Ni khatah minute 15-20 vel atanga tan la, zawi zawiin hun tipung rawh.
- A pawimawh ber chu hetiang hi tih chhunzawm zel hi a ni. Kar khatah ni 5 tal hman tum ang che.
- Hei hi tih danah siam turin thil tenawm (inchei dan, music ngaihthlak ang chi) ti rawh.
- I taksa chu ngaithla rawh. Hriselna lama harsatna i neih chuan exercise i tan hmain doctor rawn hmasa phawt ang che.
Zing kea kal, hriselna atana thatna, exercise, rilru hriselna, taksa rihna tihtlem, thinlung natna, zunthlum
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