KALI ini saya nak kongsi maklumat mengenai kesihatan. Maklumat ini sebenarnya saya peroleh menerusi emel yang saya terima daripada enjin carian Yahoo. Saya tertarik hati juga membacanya. Bendanya nampak remeh dan mudah, tetapi sebenarnya penting untuk kita memastikan sentiasa sihat dan cergas.
Rencana ini menyarankan supaya kita menjadi berjalan sebagai salah satu senaman harian. Saya sebenarnya sekarang ini berjoging. Tak apalah berjoging atau berjalan, mana-mana pun tak apa, asalkan kita bersenam.
Saya teringat kepada pesanan seorang sahabat saya, Mohd Abduh Zainal Abidin, guru yang sebenarnya sudah bersara wajib tetapi masih lagi bertugas sebagai guru di sebuah institusi pendidikan Islam di utara Semenanjung.
Beliau pernah berkata bahawa joging (dan saya tambah berjalan) adalah senaman atau riadah yang paling murah kosnya berbanding yang lain kerana kita hanya perlu menyediakan sepasang kasut, sehelai seluar dan sehelai baju. Kalau nak tambah pun, mungkin sehelai tuala untuk mengesat peluh - yang ini, saya yang kata!
Saya kagum dengan Cikgu Mohd Abduh kerana walaupun usianya sudah melebihi 60 tahun, dia masih sihat dan cergas. Malah saya difahamkan, dia masih berupaya berjoging sejauh 7 kilometer. Yang mengkagumkan lagi, sampai sekarang beliau masih menjadi jurulatih kecergasan!
Senaman atau riadah penting untuk memastikan perjalanan darah kita menjadi lancar. Apabila bersenam atau beriadah, badan kita berpeluh. Saya terbaca satu rencana dalam akhbar yang memetik seorang pakar perubatan menyatakan apabila kita melakukan senaman, badan kita berpeluh. Segala toksik dalam badan akan keluar bersama-sama dengan peluh kita. Itu yang menyebabkan peluh kita berbau. Pada masa yang sama, bersenam membolehkan kita membakar lemak berlebihan atau berbahaya yang terdapat di dalam badan.
Begitulah lebih kurang yang saya faham.... Okay, di bawah ini saya perturunkan bahan yang saya peroleh menerusi internet untuk tatapan kita bersama. Selamat membaca dan selamat beriadah.
Walking for wellness
By Marianne Flagg
Introduction
Walking is one of the easiest ways to get the exercise you need to stay healthy.
Experts recommend at least 30 minutes of moderate physical activity (such as brisk walking, bicycling, or yard work) 5 days a week or more.1 Being active in several chunks of 10 minutes or more throughout the day can count toward this recommendation.
Key points:
Before you start, talk with your doctor to make sure it's okay for you to begin a walking program.
Start with a short-term goal. For example, walk for 5 or 10 minutes every day. Or increase your number of steps by 300 to 500 each day.
After you've made walking a habit, set a longer-term goal. You may want to set a goal of walking briskly for at least 30 minutes a day or work up to 10,000 steps a day. You can try to do this 5 days a week or more.
You can wear a pedometer to track your steps each day.
To stay motivated, find a walking partner, such as a family member, friend, or coworker.
What do you need to know to start a walking program?
You don't have to walk all at once. You can split it up. It's fine to walk in several chunks of 10 minutes or more throughout the day. If you use a pedometer, you might be surprised to see how many steps you take by simply doing chores and errands or by taking walking breaks during the day.
There are many ways to walk more without going on a long walk. Use the stairs instead of the elevator, or park farther away from work or a store. Instead of e-mailing or phoning a coworker or neighbor, walk over. When you meet with someone or visit with a friend, suggest taking a walk instead of staying inside.
To get the heart-healthy benefits of walking, you need to walk briskly enough to increase your heart rate and breathing, but not so fast that you can't talk comfortably.
Why walk for wellness?
Brisk walking is a form of aerobic exercise. This is exercise that increases your heart rate for an extended time. Aerobic exercise helps strengthen your heart, lungs, and muscles. A strong heart carries more blood, along with oxygen and nutrients, to the rest of the body. Aerobic exercise also lowers blood pressure and can help you stay at a healthy weight.
Walking and other aerobic exercise also can improve your mood and energy. Regular exercise helps prevent anxiety and depression.
Walking also keeps your bones healthy. It is a weight-bearing activity, which means that it works the muscles and bones against gravity. This can help reduce your risk of osteoporosis and broken bones.
Walking, like all physical activity, burns calories. Being active is important for staying at a healthy weight.
How can you make a walking program part of your life?
Think of walking as an easy way to burn calories and stay fit while you go about your daily routine. You can make walking an important part of your life by getting friends and family to join you and by finding new ways to put steps in your day.
Walk with others
Ask family members, friends, and coworkers to join you. Set goals together.
Join a walking group or club.
Set a goal to take part in an organized fitness walk.
Plan family outings around walks together. Being physically active with kids sets an example they'll follow as they grow older.
Add steps whenever you can
Schedule walks on your daily calendar.
Instead of watching TV or going out to eat, go out for a walk.
At work, get up and move around once an hour.
When possible, walk to the grocery store, doctor appointments, work, school, or shopping. You could walk a lap around the grocery store before you start shopping.
Park your car farther away from work or other places you're going.
Walk around your neighborhood or around a park.
Walk during TV commercials.
Be safe
Know your surroundings. Walk in a well-lighted, safe place.
Carry a cell phone for emergencies.
Wear comfortable shoes and socks that cushion your feet.
Pay attention to your walking surface. Use sidewalks and paths.
If you usually walk outside and the weather is bad, take comfortable shoes to the mall and walk several laps inside.
Drink plenty of water. Take a water bottle with you when you walk.
Where to go from here
Now that you have read this information, you are ready to plan a walking program that suits you.
Talk with your doctor
If you have questions about this information, print it out and take it with you when you visit your doctor.
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