Mene Ne Amfanin Tafiya? Fa'idodi 12 da Aka Tabbatar

Tafiya na ɗaya daga cikin hanyoyi mafi sauƙi na kula da lafiyarka. Ba ta da kuɗi, kana iya yin ta kusan ko'ina, ba ka buƙatar kayan aiki na musamman, kuma ba ta takura jiki kamar gudu ko sauran wasanni da yawa. Fa'idarta kuma tana da yawa: a cewar Hukumar Lafiya ta Duniya, mutanen da ba sa motsa jiki yadda ya kamata suna da haɗarin mutuwa da ya fi na masu isasshen motsa jiki da kashi 20–30%.¹ Ga manyan fa'idodin tafiya ga jiki da tunani da aka tabbatar – da yadda za ka ƙara samun su.

Amfanin Tafiya ga Jiki

1. Ingantacciyar Lafiyar Zuciya da Jijiyoyin Jini

Yin tafiya a kai a kai yana da alaƙa da raguwar haɗarin cututtukan zuciya da jijiyoyin jini, waɗanda suna cikin matsalolin lafiya da suka fi yawa a duniya.² Yana taimaka wa rage hawan jini da cholesterol, yana kuma inganta zagayawar jini da aikin zuciya.

2. Rage Haɗarin Nau'o'in Ciwon Daji

Wani babban bincike ya gano cewa motsa jiki a lokacin hutu, kamar tafiya, yana da alaƙa da raguwar haɗarin nau'o'in ciwon daji 13.³

3. Rage Haɗarin Ciwon Suga Nau'i na 2

Idan kana tafiya, tsokokinka suna amfani da glucose don samun kuzari, wanda ke taimaka wa daidaita sukarin jini. Tafiya a kai a kai tana kuma taimaka wa rage kitsen ciki, wanda ke da alaƙa da rashin amsawar jiki ga insulin yadda ya kamata.

4. Rage Kamuwar Mura

A wani bincike da ya ƙunshi manya fiye da 1,000, mutanen da ke yin motsa jiki mai ƙara bugun zuciya kamar tafiya da sauri na aƙalla minti 20 a kwana biyar ko fiye a mako sun sami raguwar kwanakin da suke da alamomin mura da kashi 43% idan aka kwatanta da waɗanda ke motsa jiki sau ɗaya a mako ko ƙasa da haka – kuma alamominsu ba su yi tsanani sosai ba.⁴

5. Nauyin Jiki Mai Kyau

Matakan da kake yi kowace rana suna ƙona kalori kuma suna taimaka wa yadda jiki ke sarrafa abinci zuwa kuzari, suna ba ka damar cimma ko kiyaye nauyin jiki mai kyau. Duba abin da yin matakai 10,000 a rana ke yi.

6. Ƙarfin Tsokoki, Ƙasusuwa da Gaɓoɓi

Tafiya tana motsa kusan kowace tsoka a jiki, musamman ta ƙafafu da tsakiyar jiki. Tsokoki masu ƙarfi suna tallafa wa gaɓoɓi kuma suna rage haɗarin faɗuwa da rauni. Riƙa kaɗa hannuwanka da ƙarfi ko amfani da sandunan tafiya don motsa ɓangaren sama na jiki ma.

7. Tsawon Rai

Ko ɗan motsa jiki kaɗan yana da amfani. Wani babban bincike ya gano cewa mutanen da ke yin matsakaicin motsa jiki kamar tafiya na minti 10–59 kawai a mako sun sami raguwar haɗarin mutuwa da kashi 18% a lokacin binciken idan aka kwatanta da waɗanda ba sa motsa jiki.⁵

Amfanin Tafiya ga Lafiyar Ƙwaƙwalwa

8. Inganta Yanayin Zuciya

Motsa jiki yana sa jiki ya fitar da sinadarai masu sa jin daɗi waɗanda ke kyautata yanayin zuciyarka da ba ka kuzari.

9. Rage Damuwa da Baƙin Ciki Mai Tsanani

Motsa jiki a kai a kai yana taimaka maka jin daɗin rayuwa, yana rage alamomin damuwa da baƙin ciki mai tsanani, kuma yana inganta nutsuwar tunani. Karanta yadda motsa jiki ke taimaka wa lafiyar ƙwaƙwalwa.

10. Ingantaccen Barci

Tafiya da rana ko da safe tana taimaka wa rage gajiyar tunani da sauƙaƙa yin barci da samun barci mai kyau.

11. Ƙarin Ƙirƙira

Wani binciken Stanford ya gano cewa mutane suna samar da sabbin dabaru masu ƙirƙira yayin tafiya fiye da lokacin da suke zaune.⁶ Wannan kyakkyawan dalili ne na gwada taro yayin tafiya.

12. Ƙarin Kuzari

Kana jin gajiya? Ɗan gajeren yawo yana ƙara zagayawar iskar oxygen a jiki, kuma yana iya farfaɗo da kai fiye da ƙarin kofi ɗaya.

Nawa Ya Kamata Ka Yi Tafiya?

Hukumar Lafiya ta Duniya (WHO) tana ba da shawarar yin matsakaicin motsa jiki na aƙalla minti 150 a mako – misali, tafiya da sauri na minti 30 a kwana biyar. Idan kana ƙirga matakai, bincike ya nuna cewa fa'idodin suna ƙaruwa har zuwa kusan matakai 6,000–8,000 a rana ga tsofaffi da kuma 8,000–10,000 ga manya masu ƙarancin shekaru. Ko nawa ka yi ya fi rashin yi gaba ɗaya. Duba matakin motsa jikinka gaba ɗaya da na'urar lissafin matakin motsa jiki tamu.

Shawarwarin Ƙara Tafiya Kowace Rana

Yi tafiya ko keke wajen gajerun tafiye-tafiye maimakon tuƙi.
Yi kiran waya da tattaunawar mutum-da-mutum yayin tafiya.
Yi amfani da matakala.
Yi ɗan gajeren yawo bayan cin abinci.
Saurari fasfoɗ ko kiɗa don ka ji daɗin tafiyar.
Shiga ƙalubalen tafiya tare da abokan aiki ko abokai.

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Tambayoyin da Ake Yawan Yi

1. Shin tafiya na minti 30 a rana ya isa?

Eh – tafiya da sauri na minti 30 a mafi yawan kwanakin mako yana cika mafi ƙarancin shawarar WHO ta matsakaicin motsa jiki na minti 150 a mako.

2. Shin tafiya tana da amfani kamar gudu?

Gudu yana ƙona kalori da yawa a minti ɗaya, amma tafiya tana samar da yawancin fa'idodin lafiyar da gudu ke bayarwa kuma ba ta takura gaɓoɓi sosai. Motsa jiki mafi kyau shi ne wanda za ka ci gaba da yi.

3. Yaushe ne lokaci mafi kyau na tafiya?

Duk lokacin da za ka iya yin ta a kai a kai. Tafiya da safe tana ba ka hasken rana da kuzarin yini; tafiya bayan cin abinci tana iya taimaka wa narkewar abinci da daidaita sukarin jini.

Fara Samun Fa'idodin Yau

Ɗauki belun kunnenka ka fita kawai – jikinka zai gode maka. Kana son duk ma'aikatan kamfaninka su fara tafiya? Ƙalubalen tafiya shi ne hanya mafi sauƙi ta farawa. Yi rajistar nunin yadda yake aiki ka kuma ƙirƙiri ƙalubalen ƙungiyarka na farko da YuMuuv.

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