Amfanin hawa matattakalar bene ga lafiyar jiki da ta ƙwaƙwalwa

A yayin da mutane da dama suka fi son yin amfani da lifta wajen hawa sama, abin da mutane ya kamata su gane shi ne amfani da matattakalar bene na iya amfanar jikin ɗan'adam da tunaninsa – ko da kuwa matattakala kaɗan ne mutum ya hau kullum.

A ranar 3 ga Satumba 2021, wani mutum mai suna Sean Greasley ya hau da kuma saukowa daga matattakalar bene daidai da nisan tsaunin Everest – mita 8,849 – cikin ƙasa da sa'o'i 23. Ya yi hakan ne a gidansa wanda hakan ya saka ya kafa tarihi a duniya.

Abin da Greasley ya yi babban abin mamaki ne, amma akwai wasu da ke shiga gasar tsere ta hawan matattakala, akwai gasa mai suna 'tseren matattakala' wato', inda mutane ke yin tseren hawa matattakala a gine-gine masu tsayi. Har ma ana da jerin sunayen zakarun duniya na wannan wasa.

Yawancin mutane ba za su iya yin irin wannan ba, amma amfani da matattakala a kullum na da matuƙar amfani.

Bincike ya nuna cewa hawan matattakala yana ƙara lafiya ta jiki da ta ƙwakwalwa.

Yana ƙarfafa ƙafafu, yana taimaka wa daidaiton jiki, kuma yana rage haɗarin faɗuwa – musamman ga manya masu shekaru. Haka kuma yana ƙara kaifin ƙwaƙwalwa da warware matsaloli da ke tattare da tunani da ƙirƙira.

Hawan matattakala motsa jiki ne mai sauƙi. Ko kaɗan mutum ya yi, yana inganta lafiyar zuciya da huhu, yana kuma rage haɗarin kamuwa da cututtukan zuciya.

Wannan motsa jiki na iya ba da irin sakamakon da ake samu daga abubuwan amfanin motsa jiki a ɗakin motsa jiki.

Yana da kyau mutum ya hau matattakalar bene ta ko'ina ko a gida ko ofis, ko kasuwa. Amfani da su na ba da damar motsa jiki ba tare da kayan motsa jiki ko kuɗi ba.

Dr. Alexis Marcotte-Chenard, wani mai bincike kan lafiyar zuciya daga Kanada, ya ce hawan matattakala hanya ce mai kyau ta motsa jiki na ƴan daƙiƙu a cikin rana.

"Ba sai da kayan motsa jiki masu tsada ba. Jikinka da matattakala bene sun isa," in ji shi.

"Kuma ba sai ka ware awa ɗaya domin motsa jiki ba – ka rika motsa jiki a ayyukanka na yau da kullum."

Wannan irin motsa jiki mai sauƙi, da ake kira 'snacktivity' ko 'VILPA', na taimakawa wajen magance illar da ke zuwa daga zaman banza da rashin motsa jiki – matsalar da ke barazana ga mutane biliyan 1.8 a duniya.

Me yasa hawan matattakala ya zama motsa jiki me amfani?

Hawan matattakala hanya ce mai sauƙi da ke ƙara bugun zuciya, wanda ke da muhimmanci ga lafiyar jiki. Amma akwai wasu fa'idoji na musamman da hawan matattakala ke da su fiye da wasu nau'ikan motsa jiki.

Dr. Marcotte-Chenard ya ce hawan matattakala na ƙara yawan iskar oxygen da ake shaƙa.

Haka kuma, yana ƙarfafa ƙafafu – musamman ɓangaren ƙasa na jiki – wanda ke nuna ingantaccen alamar lafiya da tsawon rai.

"Hawan matattakala na ƙara girma da ƙarfi ga tsokokin cinyoyi, kuma yana buƙatar amfani da tsokar ciki don daidaituwa yayin hawa wanda hakan ke rage girman tumbi.' in ji Dr. Marcotte.

"Ba sai ka yi hawan gaggawa ba domin amfana daga matattakalar ba. Ko da hawa matattakala ɗaya a lokaci guda ne, kana cin gajiyar motsa jiki." ya ƙara da cewa.

Masana sun ba da ra'ayi daban-daban kan ko hakan yana ƙara kuzari fiye da hawa matattakala biyu lokaci guda.

Andreas Stenling, wani farfesa a fannin ilimin tunani daga jami'ar Umeå a Sweden, ya yi bincike a kan yadda hawan matattakala ke shafar tunani.

Bincikensu ya nuna cewa yana ƙara ƙwarewa wajen sauya tunani daga aiki ɗaya zuwa wani da kuma iya mayar da hankali yayin da ake aiki.

"Hawan matattakala fiye da sau biyar a rana yana rage haɗarin kamuwa da cututtukan zuciya da jijiyoyi." in ji farfesan.

"Bayan hawa matattakala, mutane suna jin farin ciki da ƙarin kuzari." farfesan ya ƙara da cewa.

Wani bincike daga Japan ya nuna cewa hawa matattakala biyu na ƙara basira wajen warware matsaloli. Haka kuma, saukowa daga matattakalar na ƙara ƙirƙira da tunani mai fa'ida.

Ba a da cikakken bayani kan dalilin da ya sa motsa jiki ke inganta tunani, amma yana iya alaƙa da ƙarin jini da ke kai wa kwakwalwa da kuma ɗigar sinadarai kamar kamar BDNF da ke ƙaruwa bayan motsa jiki.

Bincike ya nuna cewa hawan matattakala na iya ƙara kuzarin ƙwaƙwalwa har zuwa washegari – musamman idan an yi barci mai kyau.

Yanzu da mutane da dama ke bin adadin "tattaki 10,000" a rana, tambayar ita ce: akwai wata ƙa'ida makamanciyarta da ya kamata mu bi game da hawan matattakala?

Kafin mu amsa wannan tambayar, yana da kyau mu fahimci cewa adadin tattaki ƙafa10,000 da ake cewa ya kamata mutum ya taka a rana ba shi da cikakken tushen kimiyya.

Wasu bincike ma sun nuna cewa duk wata fa'idar motsa jiki da ake samu yana tsayawa bayan tattaki ƙafa 7,500. Asalin wannan lamba ta fito ne daga wani talla da aka yi a lokacin gasar Olympics ta Tokyo a 1964.

Haka kuma, babu cikakken bincike da ya kafa adadin da ya kamata mutum ya hau matattakala a rana. Amma binciken da ake da shi ya nuna cewa hawa matattakala fiye da sau biyar a rana (kimanin tattaki 50) yana rage haɗarin kamuwa da cutar ASCVD – wato taruwar kitse a cikin jijiyoyin jini.

A wani bincike da Marcotte-Chenard da abokan aikinsa suka gudanar a kan ma'aikatan ofis, sun gano cewa kashi 71 cikin 100 sun fi son hawa matattakala 60 a lokuta uku daban-daban, fiye da hawa a lokaci guda.

Wannan bincike yana da amfani domin an gudanar da shi a wajen ɗakin gwaje-gwaje, wanda ke nuni da cewa sakamakon hawa matattakala ya fi dacewa da rayuwar yau da kullum.

Sai dai ba dukkan bincike ke goyon bayan hawa matattakala a gida a matsayin isasshen motsa jiki ba. Wasu na cewa ba zai wadatar ba wajen rage haɗarin mutuwa daga cututtukan zuciya da jijiyoyi.

Haka kuma, masu fama da ciwon gwiwa (osteoarthritis) na iya jin zafin hawa matattakala.

Binciken ma ya nuna cewa wasu rukuni na mutane kamar mata da masu ƙiba na ƙin hawa matattakala idan akwai lifta.

Amma ga waɗanda za su iya hawa, zaɓar matattakala maimakon lifta wata hanya ce mai kyau ta samun ƙarin motsa jiki a rana – wanda ke da amfani ga jiki da kwakwalwa.