Shin Motsa jiki yana haɓaka tsarin rigakafi?

Haɓaka ayyukan motsa jiki don ingantacciyar lafiya abu ne mai sauƙi kamar fahimtar alaƙa tsakanin motsa jiki da rigakafi. Gudanar da damuwa da daidaitaccen abinci suna da mahimmanci don haɓaka tsarin rigakafi, amma motsa jiki kuma yana taka muhimmiyar rawa. Duk da jin gajiya, motsa jikin ku akai-akai na iya samar da kayan aiki mai ƙarfi don yaƙar cututtuka. Koyaya, yana da mahimmanci a lura cewa ba duk motsa jiki ke da tasiri iri ɗaya akan tsarin garkuwar jikin ku ba. Don haka ne muka tuntubi masana da suka yi nazari kan tasirin motsa jiki kan garkuwar jiki, kuma muna son mu bayyana muku bayanan da suka samu.

Ta yaya Motsa jiki ke haɓaka Tsarin rigakafi?

Motsa jiki ba wai kawai yana amfanar lafiyar hankalin ku ba, har ma yana haɓaka tsarin garkuwar jikin ku, bisa ga wani nazari na kimiyya da aka buga a cikin Journal of Sport and Health Science in 2019. Binciken ya gano cewa motsa jiki, musamman matsakaita zuwa babban ƙarfin motsa jiki da ke ƙasa da ƙasa. awa daya, zai iya ƙara yawan amsawar rigakafi, rage haɗarin rashin lafiya, da ƙananan matakan kumburi. Jagoran binciken, David Nieman, DrPH, farfesa a sashen nazarin halittu a Jami'ar Jihar Appalachian kuma darektan dakin gwaje-gwaje na aikin dan Adam na jami'ar, ya bayyana cewa adadin kwayoyin cutar da ke cikin jiki yana da iyaka kuma suna da wuya su zauna a cikin ƙwayoyin lymphoid. da kuma gabobin jiki, irin su magudanar ruwa, inda suke taimakawa wajen yakar kwayoyin cuta, kwayoyin cuta, da sauran kananan halittu masu haddasa cututtuka.

Ingantattun rigakafi tare da Ka'ida

Motsa jiki yana da tasiri mai kyau akan tsarin garkuwar jikin ku, wanda ba na ɗan lokaci ba ne kawai, amma har ma yana tarawa. Amsar nan da nan daga tsarin garkuwar jikin ku a lokacin motsa jiki na iya wucewa na 'yan sa'o'i, amma daidaituwa da motsa jiki na yau da kullun na iya haɓaka martanin rigakafin ku na tsawon lokaci. A gaskiya ma, wani binciken da Dr. Nieman da tawagarsa suka yi ya nuna cewa yin motsa jiki na motsa jiki na tsawon kwanaki biyar ko fiye a mako yana iya rage yawan kamuwa da cututtuka na numfashi na sama da fiye da 40% a cikin makonni 12 kawai. Don haka, haɗa motsa jiki a cikin ayyukan yau da kullun na iya zama hanya mai inganci don haɓaka garkuwar jikin ku da kiyaye lafiyar gaba ɗaya.

Haka yake ga tsarin garkuwar jikin ku. Motsa jiki na yau da kullun na iya ba da tasiri mai ɗorewa akan lafiyar ku gaba ɗaya da jin daɗin ku. Masu binciken a cikin Jaridar British Journal of Sports Medicine sun gano cewa daidaiton motsa jiki ba zai iya rage haɗarin kamuwa da cuta kawai ba, har ma da tsananin COVID-19 da yuwuwar asibiti ko mutuwa. Kamar gida mai tsafta akai-akai, salon rayuwa mai aiki akai-akai zai iya haifar da ingantaccen aikin rigakafi da lafiya gabaɗaya. Don haka, sanya motsa jiki ya zama wani ɓangare na ayyukan yau da kullun kuma ku ga tasirin da zai iya haifarwa akan tsarin garkuwar jikin ku da lafiyar gaba ɗaya.

"Motsa jiki yana aiki a matsayin tsarin kula da tsarin garkuwar jikin ku, yana ba shi damar yin sintiri a jikin ku da ganowa da magance ƙwayoyin cuta da ƙwayoyin cuta," in ji Dokta Nieman. Ba zai yiwu a yi motsa jiki kawai lokaci-lokaci da tsammanin samun tsarin rigakafi wanda ke jure wa cututtuka ba. Ta hanyar yin motsa jiki akai-akai, tsarin garkuwar jikinka ya fi dacewa don karewa ƙwayoyin cuta masu haifar da cuta.

Wannan ya kasance gaskiya ko da kun tsufa. Motsa jiki na yau da kullun zai iya taimaka wa tsarin garkuwar jikin ku da ƙarfi, komai shekarun ku. Don haka, ba a makara don fara sanya motsa jiki wani bangare na ayyukan yau da kullun don tsarin rigakafi mai lafiya da kuma jin daɗin rayuwa gaba ɗaya.

Menene Mafi Ingantattun Nau'in Motsa Jiki don Inganta rigakafi?

Duk da haka, yana da mahimmanci a lura cewa ba kowane nau'i na motsa jiki ba ne daidai a cikin tasirin su akan tsarin rigakafi. motsa jiki na motsa jiki, irin su tafiya, gudu, ko hawan keke, ya kasance mafi yawan binciken da ke nazarin dangantakar dake tsakanin motsa jiki da rigakafi, ciki har da na Dr. Nieman. Yayin da ake buƙatar ƙarin bincike don sanin mafi kyawun nau'in motsa jiki don haɓaka rigakafi, yin aiki akai-akai cikin matsakaici zuwa ayyukan motsa jiki mai ƙarfi an nuna yana da tasiri mai kyau akan tsarin rigakafi.

--Tafiya

Idan kuna sha'awar haɓaka tsarin rigakafin ku tare da motsa jiki, yana da mahimmanci ku kiyaye matsakaicin matsakaici. A cewar Dokta Nieman, yin tafiya da taki na kusan mintuna 15 a kowane mil shine kyakkyawan manufa da za a yi niyya. Wannan saurin zai taimaka ɗaukar ƙwayoyin rigakafi zuwa wurare dabam dabam, wanda zai iya inganta lafiyar ku gaba ɗaya. Don wasu nau'ikan motsa jiki, kamar gudu ko hawan keke, niyya don isa kusan kashi 70% na matsakaicin bugun zuciyar ku. An nuna wannan matakin ƙarfin yana da tasiri wajen haɓaka rigakafi. Duk da haka, yana da mahimmanci ku saurari jikin ku kuma kada ku matsawa kanku sosai, musamman idan kun fara motsa jiki ko kuma kuna da wani yanayi na rashin lafiya.

-- HIIT Workouts

Kimiyya akan tasirin horon tazara mai ƙarfi (HIIT) akan rigakafi yana da iyaka. Wasu nazarin sun nuna cewa HIIT na iya inganta aikin rigakafi, yayin da wasu ba su sami wani tasiri ba. Wani bincike na 2018 da aka buga a cikin mujallar "Arthritis Research & Therapy," wanda ya mayar da hankali ga marasa lafiya na arthritis, ya gano cewa HIIT na iya bunkasa rigakafi. Koyaya, binciken 2014 a cikin "Journal of Inflammation Research" ya gano cewa ayyukan motsa jiki na HIIT ba sa rage rigakafi.

Gabaɗaya, a cewar Dokta Neiman, motsa jiki na tsaka-tsaki na iya zama lafiya ga rigakafi. "Jikinmu sun saba da wannan dabi'ar ta baya-baya, ko da na 'yan sa'o'i kadan, muddin ba a daina motsa jiki mai tsanani ba," in ji Dokta Neiman.

-- Ƙarfafa Horarwa

Bugu da ƙari, idan kuna fara shirin horar da ƙarfi, yana da kyau a fara da ƙananan nauyi kuma ku mai da hankali kan tsari mai kyau don rage haɗarin rauni. Yayin da ƙarfin ku da jimiri ke ƙaruwa, za ku iya ƙara nauyi da ƙarfin motsa jiki a hankali. Kamar kowane nau'in motsa jiki, yana da mahimmanci ku saurari jikin ku kuma ku ɗauki kwanakin hutu kamar yadda ake buƙata.

Gabaɗaya, mabuɗin don haɓaka tsarin rigakafi ta hanyar motsa jiki shine daidaito da iri-iri. Tsarin motsa jiki mai kyau wanda ya haɗa da haɗuwa da aikin motsa jiki, horo mai ƙarfi, da kuma shimfiɗawa zai iya taimakawa wajen inganta lafiyar ku gaba ɗaya kuma rage haɗarin rashin lafiya. Duk da haka, yana da mahimmanci a tuna cewa motsa jiki kadai ba garanti ba ne ga rashin lafiya, kuma ya kamata a hada shi da abinci mai kyau, isasshen barci, da dabarun sarrafa damuwa don sakamako mafi kyau.

# Wadanne Irin Kayan Aiki Ne Akwai?