Kun san cewa motsa jiki yana da kyau ga lafiyar ku, amma kuna iya mamaki: shin motsa jiki zai iya taimakawa wajen hana cututtukan numfashi? Shin zan ci gaba da motsa jiki yayin bala'in bala'in duniya, ko in ba tsarin rigakafi na hutu? Sakamakon haka, ci gaba da motsa jiki na iya taimakawa wajen ƙarfafa tsarin garkuwar jikin ku, amma kada ku wuce gona da iri.
Bita na baya-bayan nan, wanda aka buga a cikin Journal of Sport and Health Science, ya gano cewa kiba da rashin aiki na iya rage aikin garkuwar jiki, amma shiga cikin salon rayuwa mai kyau zai iya taimakawa wajen inganta ayyukan kula da tsarin rigakafi (lokacin da kwayoyin rigakafi ke cikin jini don kamuwa da cuta) kuma yana iya rage yawan mutuwa daga cututtuka na numfashi.
Don haka ta yaya za ku iya yin aikin motsa jiki a gare ku, kuma nawa kuke buƙata? Binciken ya gano cewa Minti 30 zuwa 60 na tafiya gaggautuwa kusan kullum (aƙalla kilomita 5 a kowace awa) na iya inganta garkuwar jikin ku daga ƙwayoyin cuta.
Motsa jiki yana inganta ayyukan sa ido na tsarin rigakafi. Wannan saboda duk lokacin da muke motsa jiki, aikin yana ƙaruwa musayar farin jini mai mahimmanci tsakanin kyallen takarda, wanda ke taimakawa tare da amsawar rigakafi na jiki, da kuma wurare dabam dabam (jini da tasoshin lymphatic). Wannan yana ƙara aikin ƙwayoyin rigakafi a cikin jini suna neman ƙwayoyin cuta.
Ko da yake yana da wahala a faɗi ba tare da bayanai da yawa na yanzu musamman ga COVID-19 ba, lokacin da mutane suka ɗauki salon rayuwa mafi koshin lafiya, musamman waɗanda a da suka kasance marasa zaman lafiya, yana iya taimakawa haɓaka damarsu ta murmurewa daga cututtukan ƙwayar cuta na numfashi na sama.
Yawan motsa jiki ya kamata ku yi?
A gefe guda, overtraining zai iya rage aikin garkuwar jikin ku. Horarwa da yawa, ba tare da isasshen hutu ba, yana haifar da gajiya na yau da kullun, raguwar aiki, da sauye-sauyen yanayi na iya rage aikin rigakafi, haɓaka damar kamuwa da cututtukan numfashi.
Kuma yayin da overtraining ya bambanta ga kowa da kowa, bai kamata ku matsawa kanku sosai a lokacin horo ba tare da isasshen hutawa da farfadowa ba, saboda wannan zai iya haifar da gajiya mai tsanani, raguwar aiki, da rashin lafiyar yanayi, wanda ke rage aikin rigakafi.
Amma game da haɓaka haɗawa da motsa jiki mafi wahala? Dole ne ku yi taka tsantsan kada ku matsa da karfi. Marubuta sun ba da shawarar kula da horo na jiki a matakan al'ada har sai an shawo kan wannan annoba.
Ƙashin ƙasa: idan kun riga kun kasance dan wasa mai ban sha'awa, kiyaye shi, amma ku tuna cewa komai yana da yawa. Ayyukan jiki abu ne mai mahimmanci kawai wanda ke taimakawa tsarin rigakafi ya yi aikinsa mafi kyau. Sauran abubuwan sun haɗa da yawan shan flavonoids daga berries da sauran 'ya'yan itatuwa, ƙarancin damuwa na tunani, barci akai-akai, da abinci mai gina jiki. Kuma idan ba ku da hannu a baya, yin canje-canje masu kyau a cikin abincin ku da kuma motsa jiki na yau da kullum zai zama masu amfani ga lafiyar ku, kawai tabbatar da tuntuɓar likita.