Yadda motsa jiki na awa biyu kacal duk mako zai amfane ku

Mutane da dama kan ji ƙyashin motsa jikinsu adadin yawan da ake buƙata duk mako. Sai dai bincike ya nuna cewa ko yaya aka motsa jikin yana da amfani ga lafiyar ɗan'adam.

Babu wata tantama cewa motsa jiki na da muhimmanci ga lafiyar zuciya. Motsa jiki akai-akai na rage hawan jini, rage teɓa, da kuma rage yiwuwar kamuwa da bugun jini ko na zuciya.

Amma kuma wani zubin da kyar ake samun lokaci ko kuma ƙwarin gwiwar fita motsa jiki. To wanne ne mafi ƙanƙantar lokacin da ya a motsa jiki kuma a samu alfanu?

Amsar wannan tambaya ta dogara ne ga irin lafiyar gaɓoɓin mutum.

Masana na cewa yawan lafiyar gaɓoɓin mutum shi ne yawan abin da zai yi kafin ya ji wani tasiri a jikin nasa. Ma'ana ƙarancin lafiyar gaɓoɓinka, ƙarancin yawan motsa jikinka.

Saboda haka, idan mutum ba shi wani motsa jiki ko kuma kullum yana zaune wuri guda, to motsa jikin da zai yi ɗan kaɗan ne kafin ya ga amfaninsa wajen rage yiwuwar kamuwa da bugun zuciya. Irin wannan mutumin zai buƙaci motsa jiki ne na awa biyu kacal duk mako don rage yiwuwar mutuwar fuji'a daga bugun zuciya da kashi 20 cikin 100.

Amma kuma, yayin da mutum yake ƙara samun lafiyar gaɓoɓi ta hanyar yawan motsa jikin, alfanun da ake samu yana raguwa.

Idan mutum cima-zaune ya fara motsa jiki lokaci guda na awanni duk mako, to shi ne zai fi samun alfanu na raguwar kamuwa da bugun zuciya a daidai lokacin. Idan ya ƙara yawan motsa jikin zuwa kamar awa huɗu a mako, zai samu ƙari - amma ba mai yawa ba - ta yiwuwar kamuwa da kashi 10 cikin 100.

Amma alfanun zai ci gaba da raguwa da zarar an fara motsa jiki na awa huɗu zuwa shida duk mako, inda kowane irin motsa jiki mutum zai yi ba zai samu wani sabon alfanu ba game da sauƙin kamuwa da bugun zuciya.

Sai dai kuma, a wani bincike da aka bai wa mutane cima-kwance horon jure wani aiki da za su yi ta maimaitawa, an gano cewa idan mutum ya kai awa bakwai zuwa tara yana aikin zai ji alamun sauyi a yanayin zuciyarsa.

"Idan har muka jure, ba lafiyar zuciyarmu kaɗai za mu gina ba, za mu iya gina zuciyarmu ta zama kamar ta 'yanwasan tsalle-tsalle."

Motsa jiki irin wannan na ba da kariya wajen rage kamuwa da bugun zuciya daidai da motsa jikin awa huɗu zuwa shida duk mako. Masu yi za su ji tsokar zuciyarsu ta ƙara girma. Zuciya kamar sauran tsokokin jiki take: idan ana motsa ta yadda ya dace za ta ƙara girma. Akan samu wannan sauyin ne wata uku bayan fara motsa jikin.

To yayin da kuma aka ce ƙarin motsa jiki ba shi bayar da wani alfanu wajen rage yiwuwar kamuwa da bugun zuciya, sauyin da ake samu a tsarin zuciyarmu zai kawo cigaba a lafiyar gaɓoɓi - da kuma fatan zai bai wa mutum damar jure ayyuka masu tsawo.

A baya, ana ganin sai ƙwararrun 'yanwasan motsa jiki ne kawai za su iya samun wannan - amma yanzu bincike ya gano idan muka jure za mu iya samun irin lafiyar da suke da ita, ba tare da mun motsa jiki kamar yadda suke yi ba.

Ƙara azama

Fara motsa jiki lokaci guda har na awa huɗu duk mako zai ɗan yi wa mutum wuya - musamman idan ba shi da lokaci sosai. To a nan ne azamar da mutum ke yi wajen motsa jikin za ta yi amfani.

Idan kuna so ku rage yiwuwar kamuwa da bugun zuciya, akwai buƙatar ku yi gumi sosai. Motsa jiki cikin azama da sauri, shi ne mafi gamsarwa wajen neman alfanu a motsa jiki. Misali, akan motsa jiki saffa-saffa na minti 20, sai kuma a shiga yin mai sauri da tsanani tsawon daƙiƙa 30 zuwa 60, yayin da za a dinga hutawa a tsakani.

Duk da cewa irin wannan motsa jikin ba su da tsayi, sauri da tsananinsa na nufin bayan shafe makonni ana yin sa, za a ga alfanu iri-iri ciki har da rage hawan jini da teɓar cikin jiki.

Sai dai kuma akwai ɗan jan kunne idan mutum na da larurar da ta shafi zuciya, inda ake shawartar mutane da kada su motsa jiki mai tsauri da sauri. Mutanen da ke da irin matsalar su dinga yin saffa-saffa. Za a samu alfanu ba tare da jefa mutum cikin haɗarin cutuwa ba.

Idan ba ku iya samun lokacin fita motsa jiki sai a ƙarshen mako kawai, kada ku wani damu, shi ma yana da amfani sosai. Wani tsohon bincke da aka yi ya gano cewa masu motsa jiki a kwana ɗaya ko biyu kan samu amfani iri ɗaya da masu yi kullum na raguwa daga yiwuwar kamuwa da bugun zuciya.

Ga mutanen da suka daɗe a matsayin cima-kwance, idan kuna son kyautata lafiyar zuciyarku to abu ne mai sauƙi: ko yaya kuka motsa jiki zai amfane ku sosai.