Matakai 10,000 a Rana: Abin da Kimiyya Ta Ce da Yadda Za a Kai Ga Hakan
Dukanmu mun san wannan adadi na musamman: matakai 10,000 a rana. Muna bibiyarsu a agogonmu da wayoyinmu, kuma idan ba mu cika su ba da yamma, wasunmu kan yi ta zagaya falo don cike gibin. Ka saba da haka? Amma shin kimiyya ta tabbatar da matakai 10,000 da gaske — kuma sai ka kai wannan adadi kafin ka samu lafiya? Ga abin da bincike ya nuna.
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Daga Ina Burin Matakai 10,000 Ya Fito?
Adadin ya samo asali ne daga tallace-tallace, ba likitanci ba. A lokacin gasar Olympics ta Tokyo ta 1964, wani kamfani na Japan ya ƙaddamar da na'urar ƙidayar matakai mai suna manpo-kei: man na nufin 10,000, po na nufin matakai, kei kuma na nufin ma'auni. Tallan ya yi nasara sosai har yanzu muna bin wannan buri fiye da shekara 60 bayan haka.
Me Bincike Ya Ce Game da Matakan Kullum?
Saboda wannan buri ya shahara sosai, masana kimiyya suka fara gwada shi, kuma sakamakon yana ƙarfafa gwiwa:
- Wani nazari da ya haɗa sakamakon bincike 15 kan manya kusan 47,000 ya gano cewa haɗarin mutuwa da wuri yana ci gaba da raguwa yayin da matakan kullum ke ƙaruwa, har zuwa kusan matakai 6,000–8,000 ga waɗanda suka haura shekara 60 da matakai 8,000–10,000 ga manya masu ƙarancin shekaru.1
- A wani bincike a Amurka kan manya kusan 4,800, an danganta yin matakai 8,000 a rana da raguwar haɗarin mutuwa da kashi 51% idan aka kwatanta da matakai 4,000, yayin da matakai 12,000 suka danganta da raguwar haɗarin da kashi 65%.2
Saboda haka, matakai 10,000 buri ne mai kyau ga mutane da yawa, amma ba wani adadi ne da sai an kai shi kafin a amfana ba. Amfanin yana farawa tun kafin a kai shi, kuma kowane ƙarin mataki yana da muhimmanci. Ma'aunin motsa jiki na YuMuuv yana amfani da matakai 12,000 a matsayin burinsa na 100%, bisa bincike na biyu da ke sama, kuma yana daidaita jimillar maki da yanayin kowane mutum.
Yin Matakai 10,000 don Rage Nauyi
Tafiya motsa jiki ce da ba a cika gane amfaninta ba. Ƙara matakai 10,000 a rana yakan ƙona ƙarin kalori kusan 2,000–3,500 a mako, gwargwadon nauyinka da saurin tafiyarka. Hukumomin lafiya galibi suna ba da shawarar rage nauyi a hankali, kusan 0.5–1 kg (fam 1–2) a mako, don samun sakamako mai ɗorewa. Don haka tafiyar kullum na iya taimakawa sosai — musamman idan an haɗa ta da cin abinci mai kyau ga lafiya. A aikace, rage nauyi yakan fi tafiya a hankali fiye da yadda lissafin kalori kawai zai nuna, don haka ka fi mai da hankali kan ɗabi'ar tafiya maimakon abin da sikeli ke nunawa.
Yadda Za Ka Ƙara Matakai Kullum
- Yi tafiya ko ka hau keke a gajerun tafiye-tafiye maimakon tuƙi.
- Yi amfani da matakala.
- Yi kiran waya da ganawar mutum biyu kana tafiya — karanta game da tarukan tafiya.
- Ƙara ɗan zagayawa bayan abincin rana ko na dare.
- Shiga gasar matakai tare da abokan aiki ko abokai.
Ƙara koyo game da amfanin tafiya da iyakar matakan kullum da za a iya yi a zahiri.
Ra'ayoyin Gasar Matakai ga Ƙungiyarka
Ana iya ƙidaya matakai a ko'ina a kuma tattara su wuri guda, don haka waɗannan ra'ayoyi sun dace da ƙungiyoyin da ke ofishi ɗaya ko waɗanda ke ƙasashe daban-daban.
1. Gasar Matakai ta Kamfani
Sanya burin kullum kamar matakai 10,000, ka bar mutane su cim ma shi ta duk hanyar da suke so. Duk mai wayar zamani zai iya shiga. Ga yadda za a ƙirƙiri gasar matakai.
2. Gasar Ma'aunin Motsa Jiki
Haɗa matakai, mintunan motsa jiki da kalori cikin maki ɗaya na kowane mutum domin kowa ya fafata bisa daidaito.
3. Gasar Hawan Matakala
Ware rana ɗaya a mako ba tare da amfani da lif ba don ƙara matakai da gina ɗabi'a mai sauƙin bi.
4. Gasar Tarukan Tafiya
Mayar da duk taron da ba ya buƙatar allo zuwa waje.
5. Gasar Matakai ta Haɗin Gwiwa
Sanya burin ƙungiya — kamar matakai miliyan ɗaya a wata — ku yi biki ko bayar da gudummawa idan kun cim ma shi.
6. Gasar Barin Mota a Gida
Barin mota a gida yana nuna yawan damar da ake da ita ta yin ƙarin matakai.
Tambayoyin da Aka Fi Yi
1. Shin matakai 10,000 a rana wajibi ne?
A'a. Bincike ya nuna cewa amfanin yana farawa tun kafin a kai 10,000, kuma ƙaruwarsa tana fara lafa a kusan matakai 6,000–8,000 ga tsofaffi da 8,000–10,000 ga manya masu ƙarancin shekaru. Duk da haka, ƙarin matakai na kawo ƙarin amfani ga mutane da yawa.
2. Yaya tsawon lokacin yin matakai 10,000 yake?
Kusan awa 1.5–2 na tafiya gaba ɗaya, idan an rarraba ta a tsawon yini, gwargwadon saurin tafiyarka da tsawon takunka.
3. Kalori nawa yin matakai 10,000 yake ƙonawa?
Yawanci kusan kalori 300–500, gwargwadon nauyin jiki da saurin tafiya.
Ku Yi Tafiya Tare da YuMuuv
YuMuuv yana sauƙaƙa gasar matakai: jagorori ga masu gudanarwa da masu amfani, samfuran saƙonni da ƙungiyar tallafi mai amsa tambayoyin mahalarta. Yi rajistar ganin yadda yake aiki ka sa dukan ƙungiyarka ta fara taka matakai.
