Mun san muna bukatar mu kasance masu motsa jiki don kasancewa lafiya, ƙarfi, hana cututtuka da kiyaye nauyin lafiya. Kuma mafi mashahuri aikin jiki shine, watakila, tafiya.
Yin tafiya akai-akai yana da fa'idodi masu yawa na kiwon lafiya, gami da rage haɗarin cututtukan zuciya, nau'in ciwon sukari na 2, da damuwa.
Kuma abu mafi kyau game da tafiya, watakila, shi ne cewa yana da kyauta. Ana iya yin tafiya a ko'ina, kuma yawancin mutane suna samun sauƙin haɗa irin wannan aikin jiki a cikin rayuwarsu ta yau da kullun.
Sau da yawa muna jin cewa 10 shine adadin matakan da kuke buƙatar ɗauka yayin rana. Amma shin da gaske wajibi ne a yi daidai matakai 000 a rana?
Amsa: ba lallai ba ne. Asalin wannan adadi ya shahara a matsayin wani ɓangare na yaƙin neman zaɓe kuma an aiwatar da shi. Amma idan ta tura ku don ƙara motsawa, to wannan, ba shakka, ba zai zama abin ban mamaki ba.
Daga ina lambar 10 ta fito?
Tun da farko an tsara manufar matakai 10 a Japan gabanin wasannin Olympics na Tokyo 000. Babu wata hujja ta gaske da ta goyi bayan wannan adadi. Maimakon haka, dabara ce ta tallace-tallace don siyar da ƙididdiga na mataki.
Tun a farkon karni na 21, wannan ra'ayin bai zama ruwan dare gama gari ba, amma sai masu bincike kan harkokin kiwon lafiya na Ostireliya suka sake duba wannan ra'ayi a shekarar 2001, suna neman hanyar da za su karfafa mutane su kara kaimi.
Dangane da bayanan da aka tattara kuma bisa ga shawarwari da yawa don motsa jiki, mutum yana buƙatar aƙalla mintuna 150 na matsakaicin ƙarfin motsa jiki a kowane mako. Wannan yana daidai da kusan mintuna 30 a rana. Rabin sa'a na aiki yayi daidai da kusan matakai 3000-4000 a matsakaicin taki.
Mafi girma, mafi kyau
Tabbas, ba duk mutane ba ne zasu iya ɗaukar matakai iri ɗaya a kowace rana - alal misali, tsofaffi, mutanen da ke fama da cututtuka da ma'aikatan ofis ba za su iya yin tafiya a jiki ba. Wasu na iya ɗaukar matakai da yawa a rana: yara, masu gudu, da wasu ma'aikata. Don haka, makasudin matakai 10 ba na kowa ba ne.
Babu wani laifi tare da saita kanku ƙaramin mashaya. Babban abu shine ƙoƙarin yin matakai 3000-4000 a rana ko tafiya na rabin sa'a. Duk da haka, har yanzu sun gano cewa ɗaukar ƙarin matakai yana da alaƙa da ingantattun sakamakon lafiya.
Yawancin karatu sun nuna ingantaccen sakamakon lafiya har ma a cikin mahalarta waɗanda suka ɗauki ƙasa da matakai 10. Alal misali, ya nuna cewa mutanen da suka ɗauki matakai fiye da 000 a rana suna da ƙananan haɗari na cututtukan zuciya da bugun jini fiye da wadanda suka dauki matakan kasa da 5000.
ya nuna cewa matan da suka dauki matakai 5000 a rana suna da matukar raguwar hadarin kiba ko hawan jini fiye da wadanda ba su yi ba.
, wanda aka gudanar a shekara ta 2010, ya sami raguwar 10% a cikin abubuwan da ke faruwa na rashin lafiya na rayuwa (tarin yanayin da ke kara yawan haɗarin ciwon sukari, cututtukan zuciya, da bugun jini) don kowane matakai 1000 a kowace rana.
, wanda aka gudanar a cikin 2015, ya nuna cewa kowane karuwa na matakai 1000 a kowace rana yana rage haɗarin mutuwa daga kowane dalili da kashi 6%, kuma wadanda suka dauki matakai 10 ko fiye suna da 000% ƙananan haɗarin mutuwa da wuri.
Wani kuma, wanda aka gudanar a cikin 2017, ya gano cewa mutanen da ke da ƙarin matakai ba su da ɗan lokaci a asibitoci.
Don haka, layin ƙasa shine mafi yawan matakai, mafi kyau.
Mataki gaba
Yana da mahimmanci a tuna cewa matakai 10 a rana ba ga kowa ba ne.
A lokaci guda, matakai 10 shine manufa mai sauƙin tunawa. Kuna iya aunawa da kimanta ci gaban ku cikin sauƙi ta amfani da ma'aunin matakin da ya dace da ku.
Ko da matakan 10 ba manufa ce da ta dace a gare ku ba, gwada ƙara matakin ayyukanku. Abu mafi mahimmanci shine zama mai aiki gwargwadon iko. Nufin matakai 000 a rana hanya ɗaya ce kawai don yin ta.