Daga 20 zuwa 30
Lokacin da muka kai shekaru 25, mutane suna cikin mafi kyawun lokacin su, tunda ci gaban jiki an aiwatar dashi gaba ɗaya shekaru da suka gabata kuma yawancin salon rayuwar manya ana jagorantar sa.
Da shekara 25, mutane sun yi mafi guntu dauki sau da VO2 max (matsakaicin saurin da jiki zai iya fitar da iskar oxygen ga tsokoki) mafi girma. Bayan kai wannan matsakaicin, kowace shekara yana raguwa da 1% kuma ana ƙara lokutan amsawa.
Idan kun kiyaye motsa jiki na yau da kullun, zaku iya rage wannan lalacewar. Bugu da kari, ya kamata ka nemi samun karfin tsoka da kiyaye kashin jiki don zama mai karfi da lafiya.
A wannan matakin mafi mahimmanci shine zabi wasanni da zasu faranta maka rai, Gano idan kuna son wasanni na waje ko daukar darasi a dakin motsa jiki. A gefe guda, kar a manta da bambanta horo, yana da mahimmanci a motsa dukkan sassan jiki.
Kuna iya iyo, hau keke, yi hulɗa da wasanni kamar su rugby, ƙwallon ƙafa, wasan tsere, da sauransu.
Daga 30 zuwa 40
Daga shekara 30, ka fara samun sana'a sai ka fara rayuwar iyali, ko kana da yara a gida. Mutane da yawa suna fifita dangin su da yin aiki kafin lafiyar su ta jiki, don haka yana da mahimmanci a kiyaye ƙarfi da lafiyar zuciya da jijiyoyin cikin yanayi mai kyau don kar raguwar jiki ta ta'azzara.
Idan kana da aikin zama, yana da matukar mahimmanci a kiyaye a kiwon lafiya na bayan gida isa, babu zaune awowi da yawa. Don kaucewa wannan, yana da mahimmanci don fita don miƙa ƙafafunku, shiga banɗaki, hawa ko ƙasa matakala, yin kira, da dai sauransu.
A wannan lokacin dole ne ku fifita abubuwan da suka biyo baya:
- Horar da hankali. Dole ne ku yi horo tare da tsaka-tsakin yanayi, wato, dole ne ku kai har zuwa 80% na iyakar bugun zuciyar ku, waɗannan tazarar tare da lokacin rage motsa jiki mai ƙarfi zai tabbatar da cewa kun kasance da ƙoshin lafiya da matakan ƙarfin damuwa.
- Manufa ita ce yin tsere ko tseren keke Cikakke cikakke ne ga mutanen da basu da lokaci da yawa tunda mintuna 20 a rana sunfi isa su lura da fa'idodin.
- A mata, bayan haihuwa yana da mahimmanci ga Kegel motsa jiki don hana fitsari yin fitsari.
- Kuna iya yin ayyukan motsa jiki daban-daban saboda yana da muhimmanci a bambanta.
- Kuna iya gwadawa tare da Pilates, yoga, iyo, wasanni na ƙungiyar, da dai sauransu.
Daga 40 zuwa 50
A lokacin wannan matakin rayuwar mu, mutane da yawa kan sami ƙarin nauyi. Don haka ya kamata a kara atisayen juriya don sarrafa wadancan adadin kuzari da magance tarin mai.
Asarar al'ada tana tsakiyar 3 zuwa 8% na yawan tsoka a cikin kowane shekaru da muka cika, saboda haka yana da muhimmanci mu kara karfin naman jikinmu tare da motsa jiki don kar mu tabarbare da lafiyar jikinmu.
Don cimma wannan, muna ba da shawarar wasu darasi waɗanda zaku iya aiwatarwa:
- Kada ku daina gwada ƙwanƙwasa, tunda dagawa wadannan nauyi suna da kyau wajan rikewa da inganta karfin tsokar jiki.
- Idan baku taba gudu ba zaka iya ƙara wasu jinsi zuwa aikinka na yau da kullun don cin nasarar wasanni mafi ƙarfi.
- Idan kana jin zafi, zaka iya canza gudu don gudu, tafiya da sauri ko hawa keke.
- Gwada Pilates saboda yana karfafa tsakiyar jiki da kuma hana ciwan baya.
Daga 50 zuwa 60
Da zarar munkai shekaru 50, dole ne mu kiyaye kar mu kamu da wata cuta irin ku. zama irin ciwon sukari biyu, o duk wata cuta mai tsanani ta zuciya. Yayinda estrogens suma ke raguwa a cikin mata, haɗarin kamuwa da cututtukan zuciya na iya ƙaruwa.
Don samun mafi kyawun motsa jiki yayin wannan matakin zaku iya gwada waɗannan masu zuwa:
- Yi ayyukan ƙarfi sau biyu a mako don ci gaba da ƙarfafa ƙwayar tsoka.
- Yi atisayen ɗaukar nauyi, wato, tafiya ko guje guje. Mafi dacewa, kayi tafiya cikin hanzari domin bugun zuciyar ka ya karu kuma sai ka fara zufa.
- Kuna iya gwada yoga, pilates ko tai chi don inganta numfashi da daidaitawa.
Daga 60 zuwa 70
Fiye da shekaru 60 al'ada ce tara tarin cututtuka yayin da muke tsufa. Idan muka kusanci shekaru na uku zamu iya shan wahala fiye da wani nau'in cutar kansa. Don haka kiyaye wani nau'in rayuwa tare da motsa jiki wanda aka haɗa a ciki, yana hana bayyanar ciwace-ciwacen ƙwayoyi, kamar su kansar nono bayan gama jinin al'ada, ciwon ciki ko mahaifar mahaifa, ban da haka, don haka tare da wasanni, cututtukan da ake ci gaba kamar su yanayin zuciya da kuma buga ciwon sukari na 2.
Daga cikin ayyukan da zaku iya yi sune:
- Rawar rawa ko wani irin rawa.
- Horar da ƙarfi, sassauci, da daidaitawa a kalla sau biyu a mako.
- Yi motsa jiki na zuciya, tafiya cikin sauri ko keke.
Daga shekarun 70 zuwa gaba
A ƙarshe, daga shekara 70 yana da kyau ayi atisaye don hana faduwa da raunin tsoka, ban da kiyaye kyawawan ƙwarewar fahimta. Don yin wannan, yi ƙoƙarin kiyayewa, gwargwadon yiwuwar, ayyukan wasanni don ƙarfafa jiki don haka lafiyar ba ta shafar cikin ɗan gajeren lokaci.
- Tafiya motsa jiki ne mai kyau.
- Tafiya yayin magana ahankali tare da dangi don kiyaye hankali.
- Yi motsa jiki na ƙarfi da daidaito.