Tafiya motsi ne, kuma motsi rai ne mai cikawa, rashin cuta. Fa'idodin yin tafiya ga mata suna da girma, tsokoki da haɗin gwiwa da yawa suna aiki, wanda ke da tasiri mai fa'ida ga jiki duka. Amma menene hanya madaidaiciya don tafiya?
Amfanin tafiya ga mata
A yayin tafiya, tsokoki da yawa suna aiki, kuma jikin kanta yana aiki a cikin jirage uku: a tsaye, a kwance da kuma mai wucewa. Amma idan zamuyi magana musamman game da fa'idar tafiya, zamuyi la'akari da gaba.
Janar inganta kiwon lafiya
- Sakamakon karatun, tare da halartar kusan mahalarta 459,000 a duk duniya, ya nuna cewa tafiya mai sauƙi na rage haɗarin ɓarkewar cututtukan zuciya da kashi 31%, kuma yana rage haɗarin mace-mace da 32%.
- Yin tafiya yana ƙarfafa tsokoki da haɗin gwiwa, yana inganta rigakafi kuma yana inganta bacci, wanda ke da tasiri mai amfani akan tsarin juyayi na tsakiya.
- Kusan rabin sa'a na tafiya a rana ya isa kuma manta da likitoci na dogon lokaci.
Haɗarin zuciya
Hatta tafiye-tafiye marasa hanzari na taimaka wajan ƙarfafa tsokar zuciya, kuma ana iya kiran irin wannan horon ga kowa da kowa, har ma da wanda ba a shirya ba, yana haifar da zaman kashe wando, zaman rayuwa.
Duk marasa lafiyar da suka tsallake iyakar shekaru sama da 65 kuma suka yi tafiyar awanni 4 a mako sun kasance 27% ba su da wataƙila su kamu da cututtukan zuciya, kamar yadda binciken da aka buga a Jaridar American Geriatric Society ta nuna. Shanyewar jiki da bugun zuciya, sauran cututtukan zuciya zasu kewaye ka.
Sliming tafiya
Tafiya motsa jiki ne mai ban mamaki da araha don yaƙi da ƙari mai yawa kuma yana da tasiri ƙwarai da gaske wanda yana da wahalar tunani.
Don haka masana kimiyya na Amurka suka gudanar da gwaji: marasa lafiya masu kiba suna tafiya tare da juna a kusa da birni, inda galibi suke tafiya ta jigilar kaya. Kuma bayan makonni 8, lokacin ɗaukar ma'aunin nauyi, masana kimiyya sun gano cewa rabin mahalarta sun rasa matsakaicin fam 5.
Tafiya takan tsawanta matasa
Siririyar jiki mai taushi, koda a tsufa - ana iya samun wannan ta hanyar tafiya mai sauƙi, rage tafiyar tsufa. Me yasa haka? Yana da kyau a tuna cewa kowane aiki yana hanzarta saurin raguwar jijiyoyin zuciya, yana rage tsarin tsufa.
Kuma kamar yadda karatun shekaru 10 ya nuna, daukar koda minti 20 na tafiya kowace rana na iya taimakawa wajen rage samar da wani furotin da ke haifar da saurin tsufa.
Sau da yawa, sakamako mai kyau na tafiya a kan kiyaye samari yana haɗuwa da kunnawa na samar da wani abu na musamman a cikin jiki - telomerase, wanda ke da alhakin amincin DNA.
Shi ke da alhakin farawa da tsarin tafiyar tsufa da wuri kuma saboda haka tafiya tana da tasiri mai amfani a kan dukkan matakai da matsalolin da ke da alaƙa da canje-canje na shekaru.
Saukakkiyar hankali
Baya ga fa'idodi ga jiki, yin tafiya na iya taimakawa rage matakan damuwa a wasu lokuta. Ana samun wannan ta hanyar inganta yanayin jini, ciko da ƙwayoyin oxygen da sauran kayan abinci mai gina jiki.
Kari akan haka, tafiyar kuma tana kwaikwayon masu karba na tsarin juyayi, rage samar da hormone damuwa. Hakanan, motsin jiki yayin tafiya yana taimakawa hana ɓacin rai, wanda shine dalilin da ya sa likitoci da masu nazarin psychoan ke haɓaka shi sosai.
Inganta aikin kwakwalwa
Don inganta ƙwarewar hankali, yana da daraja tafiya rabin sa'a kowace rana. A sakamakon haka, jiki yana samar da hormone na farin ciki, hippocampus yana ƙaruwa - wannan ɓangaren ƙwaƙwalwar da ke da alhakin koyo da ƙwaƙwalwa.
Wannan zai inganta tsarin tsarin kwayar cutar launin toka ta kwakwalwa, aikinta, yana karfafa wasu lokutan mahaɗan hanyoyin. Kuma waɗannan tuni sune mafi kyawun alamomin tsarawa, dabarun aiki da yawa.
Yin yawo ba wai kawai yana da sakamako mai kyau a bangaren hagu ba - cibiyar nazari, yana ba da fa'ida dangane da warware tsare-tsaren kirkira da ayyuka.
Kuma ba tare da la'akari da ko kuna tafiya a kan titi ko a cikin gida ba, a kan matakala ko tsaunuka - kuna samun 60% ƙarin ra'ayoyi da wahayi fiye da lokacin da kuke zaune.
Bonesarfafa kasusuwa
Tare da shekaru, ƙasusuwanmu suna ƙara lalacewa, amma akwai hanya mai sauƙi da inganci - waɗannan su ne tafiye-tafiyen yau da kullun waɗanda ke ƙarfafa su. Don haka tafiya a wannan yanayin yana aiki kamar irin wannan nau'in motsa jiki wanda zai iya juya baya ga asarar ƙashi. Kuma sakamakon haka, yana rage haɗarin ɓarkewar rauni, rauni da amosanin gabbai, cututtukan zuciya na sauran cututtukan cuta.
Ari da, tafiya a cikin yanayin rana yana nufin haɓakar bitamin D ta jiki, wanda ke da mahimmanci ga ƙashi mai ƙarfi, hana ci gaban ƙanƙarar ƙashi da ma irin na 1 na ciwon sukari.
Dokokin tafiya lafiya
Ba tare da la'akari da shekaru da matakin dacewa ba, ya kamata a yi tafiya bisa ga ƙa'idodi da fa'ida.
Gaba, yi la'akari da nasihu kan yadda ake tafiya daidai:
- Tafi don yin yawo, tafiya tare da ƙaruwa a hankali a cikin lodi. Babban abu ba saurin tafiya bane, amma dabarar aiwatar dashi. Wannan zai samar da juriya kuma bayan haka ne ya cancanci haɓaka saurin tafiya.
- Ara saurin tafiya a hankali - bayan watanni 3, kawo saurin tafiya a minti ɗaya zuwa 120, kuma da kyau lambar ta zama raka'a 130-140.
- Mafi qarancin tafiya a sati shine kwana uku, tare da tsawan mintuna 45 kowace rana. Amma idan hutu ya fi kwana 3, rage gudu ka kara tsawon tafiya.
- Ba'a ba da shawarar fita yawo ba bayan karin kumallo mara kyau ko abincin rana. Jiƙa lokaci don awanni 1.5-2 kuma kawai bayan haka fara aikin motsa jiki.
Akwai wasu 'yan nuances da suka cancanci la'akari.
- Kula da madaidaiciyar madaidaiciya - madaidaiciyar baya da kafaɗun baya, jan ciki da madaidaicin matsayin kai. Kuma yayin tafiya, sanya ƙafarka daidai, wato, sanya ƙafarka daga diddige zuwa ƙafa.
- Lokacin tafiya, kalli madaidaiciya gaba; tafiya da kallon ƙafafunku abune maras karɓa kuma ba daidai bane.
- Lokacin tafiya cikin sauri, bai kamata kuyi magana ba, saboda numfashi yana rikicewa sosai, kuma ya kamata ya tafi zuwa yanayin matakin.
- Yana da daraja numfasawa ta hanci, kuma musamman a lokacin hunturu, lokacin da yanayin ƙarancin yanayi zai iya haifar da ci gaba da cututtukan ƙwayoyin cuta masu saurin numfashi da mura.
Kuma, mai yiwuwa, mafi mahimmanci shine tufafi masu kyau da takalma waɗanda basa hana motsi, ɗinki da aka yi da yadudduka na halitta.
Bayani
Dangane da al'adata, Ina tafiya cikin sauri - zuwa da dawowa daga aiki, tare da ɗana zuwa makarantar renon yara da kuma daga gidan renon yara, a cikin yara biyu. Kuma koda bayan na murmure, zan iya yin jifa har kilo 5 a cikin wannan rudanin, kodayake dole ne in halarci azuzuwan aerobics don wannan.
Larissa
Ina yin aiki da sauri na tafiya na kwanaki 5 a mako - don yin aiki da gida. Bugu da ƙari, ina zaune a cikin bene mai hawa 9 a hawa na 7 kuma, bisa ƙa'ida, don lafiyata, ba na amfani da lif. Amma da zaran na canza zuwa irin wannan rudun, rashin numfashi da karin fam.
Asiya
Na fara tafiya ne kawai, amma a matsakaiciyar gudu kuma har zuwa yanzu ban ga wani canji mai kyau ba, amma a hankali na fara numfashi da kyau, kuma ƙarancin numfashi ya tafi.
Marina
Na kasance ina tafiya tun bazara - watanni 5-1 na horo a gandun daji sun riga sun fara. Da safe da maraice na rabin sa'a - Ina farin ciki da sakamakon, tunda na rasa kilo 9, ba tare da wahala ba.
Tamara
Na bar nazari daga kwarewar kaina - Ina son tafiya, saboda sneakers a cikin tufafi abu ne da ba za a iya maye gurbinsa ba. Na tafi da yawa kuma don jin daɗi, zaku iya yin jifa har kilo 4 a wata ba tare da wahala ba.
Irina
Tafiya hanya ce mai sauƙi kuma mai sauƙi ta ayyukan motsa jiki, kuma babban fun ne don sauƙaƙa damuwa, na zahiri da na hankali.
Amma babban abu shine a sanya tafiya daidai, wanda zai ba da damar ba kawai don inganta kiwon lafiya ba, har ma don dawo da kyakkyawan adadi, yana ba ku damar kasancewa mai aiki da fara'a na shekaru da yawa.
