Shin hawan keke shine hanyar masarauta zuwa ga lafiya da dacewa?

SAMU a cikin keken ka sako ne daga sabbin hukumomi tare da alkawarinta cewa za a baiwa to 360 miliyan domin gudanar da ayyukan keke da masu tafiya a kafa duk shekara a tsawon lokacin ta.

Sadaukarwa daga Fianna Fáil, Wonderful Gael da Inexperienced Social taro hadin gwiwa na iya ganin koda kashi 10% na dukkan kudaden jigilar kaya da aka ware don ayyukan kekuna, sabuwar alama ce da ke farkon lokacin zinare ne na keke.

A cikin 'yan watannin da muke ciki mun rungumi ƙafafu biyu kamar yadda ba zai taɓa faruwa ba. A duk tsawon lokacin da cutar ta Covid-19 ta kasance, masu sayar da kekuna a duk fadin kasar sun ba da rahoton cewa sun yi gwagwarmaya don ci gaba tare da bukatar sabbin kayan kekuna da na hannu na biyu, tare da hannayen jarin da suka ragu a shaguna da yawa. A Donnybrook Bikes a Dublin an sami rahoton inganta 500% a kasuwanci yayin da Marry Bikes, Co Mayo, ya ambata babban tallace-tallace na yaro da girma kekuna ya kasance a kan ganiya har ma a tsawon mahimmancin tazarar ƙwanƙwasawar kullewa.

A Metropolis View Wheels, dillalin keken lantarki a Cork, akwai "70%, watakila 75% inganta" a cikin babban tallace-tallace tare da fashewa a cikin sha'awar barin masu sayar da keken da ke fafutikar samarwa lafiya.

Kuma yayin da muke fama da fitowar shiga wuraren motsa jiki da wuraren shakatawa, sihiri na 'yanci da lafiya ta ƙafafun biyu sun lura da sha'awarmu ta kewaya. Wani binciken da Sport Eire ya gudanar ya gano cewa sama da manya 510,000 da aka ambata suna yin keke-da-keke a kowane mako a cikin Might, tashin 220,000 a cikin daidai wa'adin karshe na watanni 12 wanda watakila yana iya zama kyakkyawan labari don lafiyarmu da kuma namu layin kugu. Tsawo zai iya ci gaba.

Yin keke ya fi hanyar samun shiga - zai iya inganta lafiyarku, kariyarku har ma ya haifar da rayuwa mai tsawo. A nan, muna duban kowane ɗan ƙaramin abu da zai iya (ko ba zai iya) yi a cikin lafiyarku ba:

Kada a dogara da sakamako a rana guda

Gwargwadon nauyin da kake da shi, ƙimar ƙarfin da kake buƙata don motsa jikinka - wanda hakan ya sa kowane jirgi yayi kama da aikin wahala lokacin da ka sami nauyin nauyi da yawa. A cikin awa daya a wani lokaci, bike shine ingantaccen kalori-blaster, amma ba mahimmanci shine mafi inganci ba. Ga mutumin da ya auna nauyin 100kg, yin keke a cikin saurin da ya dace na awa ɗaya zai ƙone makamashi na 500. Brisk yawo don wani mai nauyin nauyi iri ɗaya zai yi amfani da makamashi 400 da haɓaka jogin 700 a cikin awa ɗaya. Dole ne ku sake zagayowar na mintina 60 sau uku a kowane mako don kawai kuyi amfani da ƙarfin 1500.

Dole ne ku sake zagayawa fiye da yadda kuke gudu

Yin keke da aiki iri iri ne na jirgin kasa na zuciya da jijiyoyin jini, amma tunda kana tallafawa da canzawa jikinka da zarar ka gudu (kuma suna zaune a kan sirdi a kan babur), yin aiki yana amfani da ƙarin mahimmancin gaske don yin aiki da nisan iri ɗaya. Masu koyar da ilimin kimiyyar lissafi suna lissafin hakan, a matsayin babban yatsan hannu, dole ne ku zagaya sau uku fiye da yadda kuke gudu don irin wannan kalori-kuna.

Kocin lafiya Matt Roberts ya ce, "Idan ka kara kaimi wajen aiki, da sauri za ka samu sakamako." “Ciki har da tsaunuka ko saurin fashewar lokaci kaɗan na iya sake yin aikinku zagayowar dama cikin karin lokaci mai inganci. "

Ba zai iya gina ƙasusuwanku ba

Kashi shine nama mai rai wanda yake amsawa zai ƙaru zuwa ɗaruruwan ɗari da ƙarfi ta hanyar ƙaruwa da ƙarfi. Don jirgin don ƙara ƙarfin ƙashi dole ne ya ƙunshi sauya nauyin jikinku daga ƙasan tare da tsalle da tsalle-tsalle - kuma yin keke ba ya gwada wannan. Monthsarshen watanni 12, masu bincike daga Norwegianasar Norway na Kimiyyar Wasanni da Cibiyar Koyar da Wasannin Olympic ta Norway a Oslo sun yi la’akari da kwarangwal na masu hawan keke da masu gudu.

Duk 'yan wasa sun ci shirin rage nauyi wanda ya isa ya taimaka wa kasusuwa amma yawan kashinsu ya kasance ya sha bamban da masu keken da ke da kasusuwa kasusuwa fiye da masu tsere. Layin baya? Yin keke yana da kyau a cikin jijiyoyin jijiyoyin jikinka da huhunka, amma duk da haka akwai wani motsa jiki mai ɗauke da nauyi - ɗaga nauyi, tsalle-tsalle, aiki - don yaji ƙashin ƙasarka.

Yi la'akari da yanayin jikin ku mafi girma

Biking yana iko da quadriceps dinka da kuma kungiyoyin tsoka masu motsa jiki kuma zuwa wata karamar kungiyoyin tsoka a cikin rage kafafu. Duk da haka yanayin jiki mafi girma ya kasance ba a kalubalance shi ba. "Yin keke ba abu ne mai yuwuwa ba don inganta lafiyar jijiyoyin jiki da kuma karfin kuzarin kafa, amma ba shi da kyau ga jiki mafi girma," in ji Roberts. "Tabbatar da cewa kun magance rashin daidaituwa tare da nauyin aikin juriya don makamai, kirji da kafadu."

Nau'in magani ne

Yin keke a buɗe na awa ɗaya a kowane mako yana kawo babban fa'ida-sauƙaƙa damuwar da ke tare da masu ilimin psychologists. James Beale, wanda ya jagoranci binciken a Kwalejin Gabashin Landan, ya dauki maza 11 masu shekaru 34-52 wadanda ke da kwarewar yin keke na tsawon shekaru biyu a kalla awa daya a kowane mako na abin da ake kira “tuka-tuka-tuka-kore” ta wuraren da ba su da kwarewa da kuma karkara. Babu ɗayan maza da aka ambata cewa abokan hamayya ne suka motsa su, duk da haka saboda ingantaccen jituwarsu, sakamakon “nisanta daga duka” akan kekunan su. Beale ya ce "Rashin kwarewar keke-ya hada mahimman halaye na tsabtataccen yanayi - kyakkyawa, motsin rai na nutsuwa da kuma damar bincike - tare da yuwuwar matsalar jiki kuma hakan ya haifar da ci gaban halayyar mutum," in ji Beale.

Fa'idodi zasu iya fin rarar gurbatacciyar iska

Babu tserewar wasu abubuwa masu haɗarin jirgi mai haɗari, da zarar kun zagaya cikin birane. Tsayawa kan titunan da suka fi shuru ko shirin yin amfani da hanyoyin kewayawa na iya taimaka wajan tallata gurbatacciyar iska, kamar yadda zai iya ɗaukar abin rufe fuska, duk da haka idan har kuna zagayawa ta hanyar biranen, akwai yiwuwar tabbaci cewa lafiyar ta kasance fa'idodi na daidaita abubuwa tsakanin haɗarin gurɓatar iska.

Wani bincike na 2016 wanda masu bincike suka jagoranta daga Cibiyar Kula da Abinci da Nazarin Motsa Jiki (CEDAR) da Bangaren Nazarin Harkokin Kiwon Lafiya na Kwalejin Cambridge sun ruwaito cewa ko da a Delhi, mai yiwuwa mafi yawan biranen da suka ƙazantu a duniya, masu son yin zagaye a kan Sa'o'i 5 a mako guda sama da haɗarin gurɓatar iska sun fi fa'idodi kyau.

Yana inganta rigakafin ku

Binciken 2018 na tsofaffin masu kekuna da aka yi a Kwalejin Birmingham ya gano cewa ba kawai sun fi sauran mazaunan girma ba (ƙwayoyin jikinsu da matakan cholesterol bai inganta ba tare da shekaru kuma a cikin mazajen jeri na testosterone, wanda sau da yawa tsoma baki) tare da shekaru, ya kasance mai wuce haddi) amma bugu da haveari yana da ƙaramin tsarin rigakafi.

Wata kwayar halitta da aka sani da thymus, wanda ke sa ƙwayoyin T su so don kariya mai kyau, yakan zama yana raguwa da shekaru duk da haka masu binciken sun ruwaito a cikin mujallar Kwayar tsufa cewa masu tseren keke na dogon lokaci masu shekaru 55 zuwa 79 wadanda suka gudanar da bincike a dakin gwaje-gwaje an tabbatar da samar da kwayoyin T-da yawa kamar yadda matasa suke.

Yana da nau'i ga gidajen abinci (duk da haka kalli gwiwoyinku)

Sakamakon rashin ɗaukar nauyi kuma ƙarin kilo ɗinka suna tallafawa ta sirdi, keken keke, kamar iyo, yana da kirki ga gwiwoyi fiye da aiki. Koyaya yawancin masu kekuna ba sa juriya ga al'amuran gwiwa. A yadda aka saba, sakamakon sakamako ne wanda aka ɗora kan abin da bai dace ba wanda ke sa kwatangwalo su lanƙwasa da lankwashe gwiwa. Sakamakon fushin filin patellofemoral (PF) ya dace akan ƙofar gwiwa.

"Daya daga cikin abubuwan da ke haifar da lalacewa tare da masu hawan keke ko sabbin shiga wasan shi ne sirdi mara kyau," in ji masanin kimiyyar lissafi Phil Burt. “Sanya sirdinka ya zama darajarka tare da kashin bayanka. Zai fi kyau a samu gwiwa 'mara dadi' ba tare da yawan lankwasa gwiwa ba. " Sanya maƙunanka game da digiri tare da sirdinka. ”

Yana da wuya ya lalata lafiyar maza

Masu tuka keke na maza sun hada da cewa lokaci mai yawa a cikin sirdin zai yi tasiri kan ingancinsu a cikin dakin gado na iya shakatawa kai tsaye. Wasu masu bincike sun gano cewa microtrauma a cikin perineum da damuwa daga sirdi yana rage motsi na jini zuwa azzakari, yana haifar da rashin aiki na ɗan lokaci.

Koyaya binciken 2018 a cikin Jaridar Urology wanda ya kunshi 'yan tseren kekuna 2,774, masu ninkaya 539, da masu gudu 789 sun gano cewa jima'i da fitsarinsu sun zama abin kwatance.

Masu hawan keke mai tsananin ƙarfi sun sami cikakkun ɗimbin yawa fiye da masu tseren kekuna masu ƙarfi kuma suna tsaye daga kan sirdi fiye da 20% na lokacin yayin yin keke da yawa ya rage kaso na yawan lalata al'aura.

Hakanan an tabbatar da yin amfani da keke mai tsauri don faɗaɗa kewayon takamaiman antigen (PSA) a cikin jini na awanni ashirin da huɗu a binciken 2014 da masu bincike a Kwalejin Makarantar Landan suka yi wanda ya sa maza da suka haura shekaru 50 waɗanda suke yin keke fiye da awanni 9 a mako sun kasance a barazanar da ke haifar da mafi yawan cututtukan daji. Koyaya, masu binciken sun ambata cewa babu wani tasiri da tasiri kuma maza masu kekuna suna da mafi yawan cututtukan da ke cajin sau uku fiye da abin da aka sani a cikin mazaunan al'ada.

Yana buga yawo don aiki

Binciken da masu bincike suka yi daga Kwalejin Otago, Kwalejin Melbourne da Kwalejin Auckland, wanda aka buga a cikin Littafin Labaran Duniya na Duniya a cikin Janairu gano bike matafiya sun sami ragi na 13% a cikin mace-mace ta hanyar binciken shekaru 15. Da yake nazarin bayanai daga mutane miliyan 3.5, kashi 80% na mazaunan New Zealand masu aiki, Dakta Caroline Shaw, daga bangaren jin daɗin jama'a a Kwalejin Otago, ta ce binciken bai gano wata alaƙa tsakanin tafiya zuwa aiki da ragi a mace-mace.