Ka taɓa yin mamakin abin da ke motsa waɗannan rukunin mutanen da ke lallaɓawa daga gidajensu yayin faɗuwar alfijir kowace rana kuma suna tafiya da sauri don su. safe tafiya ? To, a fili suna kan abu mai kyau saboda bincike ya nuna cewa yayin da motsa jiki a kowane lokaci na yini yana da fa'ida; Samun motsin zuciyar ku da yin famfo da sassafe yana ba hankalinku da jikinku wasu ƙarin fa'idodi. Muna ba ku duk dalilan da ya sa ya kamata ku kawar da rashin jin daɗi kuma ku tafi wannan tafiya ta safiya.
Mafi kyawun sashi game da haɗa a safiya tafiya cikin ayyukan yau da kullun shi ne yadda za a iya yi cikin sauki. Babu wani memba na cibiyar motsa jiki mai tsada da za'a saya kuma babu wani babban rejigging na jadawalin da ake buƙata; duk abin da ake buƙata don farawa a kan tafiyar safiya shine wasu ƙarfafawa da kyawawan masu horarwa! Don haka, kun shirya don kawar da ramin zaman ku kuma ku shiga cikin mai tafiya da safe brigade?
daya. Fa'idodin Tafiya na Safiya
biyu. Tafiya na Safiya Yana Hana Cututtukan Rayuwa
3. Tafiya na Safiya Yana Rike Matakan Sugar Ƙarƙashin sarrafawa
Hudu. Tafiya Na Safiya Na Narke Kitsen Jiki
5. Tafiya na Safiya na Inganta Hakuri
6. Tafiyar Safiya Na Kara Karfi Zuciya
7. Tafiyar Safiya Yana Kara Kallon Kaya Da Ji
8. FAQs Walk Walk
Fa'idodin Tafiya na Safiya
Kuna iya jayayya cewa tafiya yana tafiya, ko da wane lokaci na ranar da kuka zaɓa don yin shi; kuma ba za ku yi kuskure ba. Duk da haka, yin aiki da gumi na cardio tare da tafiya na safe zai inganta metabolism don dukan yini kuma ku ci gaba da jin kuzari da kuma shirye don ɗaukar wani abu.
Hakanan, ɗauka dabi'ar tafiya ta safe yana da sauƙi saboda akwai ƙarancin rushewa don raba hankalin ku daga ayyukan yau da kullun. Nazarin kuma ya ce matakan juriya sun fi girma da safe fiye da maraice don haka za ku iya ƙara turawa da kanku ƙona karin adadin kuzari yayin tafiya da safe fiye da wasu lokutan rana.
Tukwici: Haka kuma gurbacewar iska tana kan kasa da safe kafin duk wata ababen hawa ta shake garuruwanmu da hayaki; yanayin zafi yana gefen ƙasa kuma don haka safiya shine lokacin da ya fi dacewa don motsa jiki a waje.
salon gyara gashi ga fuska mai siffar kwai
Tafiya na Safiya Yana Hana Cututtukan Rayuwa
Nazarin ya nuna cewa tafiya da safe yana da matukar fa'ida wajen hanawa ko rage alamun cututtukan rayuwa kamar su ciwon sukari, thyroid, hauhawar jini. Haɗin waɗannan cututtuka tare da matakan triglycerides masu yawa da ƙananan matakan HDL cholesterol yana haifar da metabolism ciwo wanda ke sa mutum ya kamu da ciwon zuciya.
Tukwici: Masana sun ce shiga cikin sa'o'i uku kawai motsa jiki na motsa jiki kamar safe tafiya a kowane mako yana rage yuwuwar kamuwa da cutar siga da kashi 50 cikin ɗari.
Tafiya na Safiya Yana Rike Matakan Sugar Ƙarƙashin sarrafawa
Yaduwar nau'in ciwon sukari na 2 a Indiya ya kai matsayin annoba. Wani bincike na baya-bayan nan da aka buga a mujallar The Lancet Diabetes & Endocrinology journal ya ce kusan Indiyawa miliyan 98 za su yi fama da cutar siga ta 2 nan da shekara ta 2030. Idan kana fama da ciwon suga, za ka iya sarrafa yawan sukarinka ta hanyar tafiyar minti 30 kowace safiya.
Tafiya na taimaka wa sel suyi amfani da glucose a cikin jini da inganci. Hakanan ana iya sarrafa ciwon sukari ta hanyar rage nauyin mutum da akalla kashi 10 kuma a nan ma kalori-ƙona safe tafiya babban taimako ne.
Tukwici: Tabbatar kun sanya takalman tafiya daidai don hana raunuka.
Tafiya Na Safiya Na Narke Kitsen Jiki
Tafiya na safiya na iya zama kamar nau'in motsa jiki mai sauƙi idan kun kwatanta shi da ayyukan motsa jiki ko ƙarin nau'ikan aiki mai ƙarfi. Duk da haka, bincike ya nuna cewa tafiye-tafiyen safe yana da tasiri sosai idan ana maganar kona kitse. A gaskiya ma, ƙananan ƙarfin zuciya kamar tafiya yana ƙone kashi 60 na adadin kuzari daga mai.
Yayin da manyan motsa jiki na iya ba ku mafi kyawun asarar mai Sakamakon gabaɗaya, tafiya ta safiya na iya taimaka muku dawo da ku cikin tsari ta haɓaka ƙimar zuciyar ku da ba ku babban motsa jiki na cardio.
Tukwici: Tafiya na safiya yana da kyau don kunna tsokoki na ƙananan jikin ku kamar tsokoki na ƙafa da glutes. Hakanan zai iya ƙarfafa ainihin ku idan kun kula da a kyau matsayi yayin tafiya.
Tafiya na Safiya na Inganta Hakuri
Bayan kasancewa babbar hanya don samun motsa jiki daidai a farkon ranarku, tafiye-tafiyen safiya kuma yana sa ku ji daɗi da saita sauti mai kyau ga sauran ranakun. Akwai hanyoyi da yawa wanda tafiya da safe yana inganta tunanin ku .
Don farawa, motsa jiki na brisk yana sakin endorphins - hormones masu farin ciki waɗanda ke ba ku haɓaka yanayi; gaggawar kuzarin da ake yi na sake farfado da ku har zuwa sauran ranakun, kuma bincike ya nuna hakan tafiya cikin sauri na rabin sa'a zuwa sa'a guda yana da tasiri mai mahimmanci ga masu fama da damuwa. Tafiya kuma na iya taimakawa wajen kare ƙwaƙwalwar ajiyar ku da haɓaka ƙwarewar fahimtar ku.
Gudun iskar oxygen da jini zuwa kwakwalwarka lokacin da kake tafiya yana sa kwakwalwarka ta faɗakar da kai kuma yana inganta aikin kwakwalwa. A hakikanin gaskiya, gwargwadon aikin kwakwalwa. tafiya yana da ƙarin fa'idodi masu mahimmanci ga mutanen da suka haura shekaru 60, hana raguwar ƙwaƙwalwar ajiyar shekaru da lalata.
Tukwici: Yi tafiyar safiya ta zama abin farin ciki ta hanyar roping a cikin aboki. Ci gaba da tattaunawa yayin da kuke nufin cimma burin ku na dacewa tare.
Tafiyar Safiya Na Kara Karfi Zuciya
Kashe matsalolin zuciya ta hanyar tafiya da safe akai-akai. A cewar Ƙungiyar Zuciya ta Amirka, za ku iya rage haɗarin kamuwa da cututtukan zuciya da bugun jini ta hanyar tafiya gaggauce minti 30 kowace rana. Abin da ake bukata ke nan rage hawan jini , rage matakan triglyceride da LDL cholesterol mai cutarwa. A gaskiya ma, wannan zinariya rabin sa'a na motsa jiki na safe Sau hudu ko biyar a mako na iya kiyaye ka daga shanyewar jiki ma, in ji wani rahoto na Jami’ar South Carolina.
Tukwici: Idan kun kasance tafiya a waje zaɓi hanya mai santsi da jin daɗin tafiya. A guji karyewar hanyoyin sawu da hanyoyin da ke cike da ramuka.
Tafiyar Safiya Yana Kara Kallon Kaya Da Ji
Tafiya da safe akai-akai don inganta ma'aunin lafiyar ku gabaɗaya kuma a sakamakon haka, ƙila za ku iya samun kanku ba da ƙarancin magunguna fiye da yadda kuke yi. Hasali ma, masana sun ce yin tafiye-tafiyen da safe na yau da kullun na iya sa ka tsawan rayuwa da shekara guda. Tafiya inganta jini wurare dabam dabam da iskar oxygen a cikin jiki kuma yana haifar da mafi kyawun rigakafi.
Tukwici: Bayan ingantaccen kiwon lafiya na gabaɗaya, yin tafiye-tafiyen safiya wani ɓangare na jadawalin ku na yau da kullun zai ba ku wasu fa'idodi masu ban sha'awa kuma. Yana rage saurin tsufa; yana ba da fata lafiya mai haske da aka saya ta hanyar ingantaccen yanayin jini; kuma yana inganta ingancin gashi .
FAQs Walk Walk
Q. Har yaushe zan yi tafiya da safe?
TO. Likitoci sun ba da shawarar cewa kayi ƙoƙarin dacewa a cikin aƙalla mintuna 30 na brisk safe tafiya a rana, sau hudu zuwa biyar a mako. Idan kun sami kanku ba za ku iya yin tafiya na tsawon wannan tsayi ba, da farko, ba wa kanku ƙananan maƙasudi kuma kuyi ƙoƙarin yin tafiya na mintuna 10 zuwa 15, ƙara lokaci a hankali.
motsa jiki don sanya fuska siriri
Q. Shin tafiye-tafiyen safe zai iya taimaka mini rage kiba?
TO. Ee, tafiye-tafiyen safiya na iya taimaka muku ƙona mai da adadin kuzari a cikin ɗan lokaci. Duk da yake yana iya zama bai kai matsayin motsa jiki mai ƙarfi ba, har yanzu yana yin bambanci sosai akan sikelin awo a cikin dogon lokaci.
