Shin jaririn ku yana samun motsa jiki? Tare da yawan lokutan matasa a gaban kwamfutar , tare da cutsuka a cikin makarantar motsa jiki a makarantar, 'yan matasanmu ba sabawa motsa jiki ba.
Shawarar ita ce matasa su sami minti sittin na aikin motsa jiki kowace rana . Yin aiki na matsakaicin hali na iya zama brisk tafiya, motsa jiki, hawa motsa jiki, ko wasu nau'i na aikin motsa jiki.
Shin jaririn ku ya kasa? Yawancin matasa. Yi amfani da wannan a matsayin manufa don isa zuwa kuma gano hanyoyin da za a hada karin motsa jiki cikin ayyukan yau da kullum.
Ra'ayoyin da za a kara yawan aikin ku
Yawancin matasa suna da matukar aiki - amma idan basu shiga cikin wasanni na wasanni ba, rawa, ko sauran ayyukan wasan, ana iya samun lokaci tare da ayyukan da ba su da kyau. Yarinka zai iya gaya muku cewa basu da lokaci don motsa jiki.
Duk da yake babu wani abu da ba daidai ba tare da yin nazari sosai, shiga hada-hadar wasan kwaikwayo, wasa da wasanni tare da abokai, ko yin amfani da fasaha, wasan kwaikwayo, ko kiɗa, babu wani daga cikin waɗannan ayyukan da zai iya ƙarfafa ƙarfin zuciya, jimiri, ko kuma zuciya. Abin da ya fi muni, ƙananan yara masu girma suna ci gaba da haɗarin ciwon sukari, cutar hawan jini, da kuma sauran cututtuka na jiki - duka sun karu da yawa a cikin matasa.
Yaya zaku iya ƙarfafa yarinyar kuyi aiki? Ga wasu ra'ayoyi:
- Zabi 'yan kwanaki a mako don yaro don tafiya ko tafiya zuwa makaranta. Akwai wasu juriya a farkon, amma wanda ya san: yarinya zai iya jin dadin shi!
- Dubi cikin shirye-shiryen wasanni masu ban sha'awa ko na intramural wanda ke bukatar dan lokaci mai tsawo kuma ya sa ya zama dadi don yin aiki.
- Bayyana aikin jiki wanda ke goyan bayan bukatunsu. Alal misali, sababbin nau'in wasanni na bidiyo an gina su ne a kusa da rawa da kuma dacewa, yana mai sauƙi ga zamantakewa kuma suna jin dadi yayin da suke yin amfani da su
- Yi la'akari da yin aikin jiki mafi ban sha'awa. Tafiya a kan kayan aiki yana da ban sha'awa, amma watakila yaro zai ji dadin kalubale na hawa dutse ko kwarewa na kwarewar tseren 5K.
- Gina aikin jiki a cikin aikin iyali. Menene iyalinka ke yi a karshen mako? Kuna iya gina hawa, bike bike, tudun kankara, ko wani aiki na jiki cikin tsarin ku na yau da kullum?
- Bayar da sakamako ga nasara ta jiki. Menene yarinyar ka yake ƙauna? Ka yi la'akari da su su bi aikin su don samun maki ko dala don sayen kwarewa ko abin da yarinyarka ke so amma ba zai iya biya ba.
- Ka ba wa yarinyar kayan aiki mai dacewa. Yawancin matasan da matasa suna da matukar sha'awar kallon matakan (da kuma adadin kuzari) ƙara - kuma yarinya na iya yanke shawara, kan kansa, ya dauki matakan kawai don samun wani abu mai kyau "da kyau!"
Duk da yake bazai yiwu ba ne don isa manufa na minti 60 na motsa jiki kowace rana, kwana bakwai a kowace mako, tabbas zai yiwu ya kara yawan lafiyar ku. Kowane kadan taimaka!
Source:
> Jagoran Abincin MyPyramid. Ma'aikatar Kiwon Lafiya ta Jama'ar Amurka. Maris 28, 2009. https://web.archive.org/web/20090510082420/http://4girls.gov/nutrition/mypyramid/