Know how exercises can be beneficial to control diabetes.- जानिए शुगर को कंट्रोल करने वाली 5 इफेक्टिव एक्सरसाइज।

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दिन-प्रतिदिन बढ़ती डायबिटीज की समस्या के पीछे कई कारण हैं, जैसे खराब लाइफस्टाइल, गलत खानपान की आदतें और सबसे महत्वपूर्ण शारीरिक रूप से सक्रिय न रहना। युवा तो फिर भी वर्कप्लेस या घर के कामकाज को करते हुए खुद को शारीरिक रूप से सक्रिय रख लेते हैं। परंतु आपके उम्रदराज माता-पिता या ग्रेंड पेरेंट्स के लिए यह ज्यादा चुनौतीपूर्ण हो सकता है। पर ये आपकी जिम्मेदारी है कि आप उन्हें शारीरिक रूप सक्रिय बनाए रखने और जीवन की गुणवत्ता में सुधार करने के लिए इन एक्सरसाइज को शामिल करें।

डायबिटीज को कंट्रोल करने में मददगार है एक्सरसाइज

सभी स्वास्थ्य समस्याएं एक-दूसरे से जुड़ी होती हैं। जैसी कि बढ़ता वजन डायबिटीज, अनहेल्दी हार्ट, कोलेस्ट्रॉल लेवल से लेकर कई अन्य समस्याओं का कारण बन सकता है। ठीक उसी प्रकार यदि आप खुद को शारीरिक रूप से सक्रिय रहती है तो डायबिटीज और अन्य समस्याएं खुद-ब-खुद नियंत्रित हो जाती हैं।

नियमित रूप से एक्सरसाइज करना ब्लड शुगर लेवल और वेट को मैनेज करता है। इसके साथ ही यह हार्ट अटैक और स्ट्रोक जैसी कई कार्डियोवैस्कुलर डिजीज के रिस्क को कम कर देता है।

सैर ब्लड शुगर और इंसुलिन के स्तर को नियंत्रित करती है।
सैर ब्लड शुगर और इंसुलिन के स्तर को नियंत्रित करती है। चित्र शटरस्टॉक

इतना ही नहीं यह मेंटल हेल्थ के लिए भी काफी ज्यादा जरूरी है। वहीं अमेरिकन डायबिटीज एसोसिएशन द्वारा प्रकाशित एक डेटा के अनुसार किसी भी प्रीडायबिटीज और डायबिटीज से पीड़ित व्यक्ति को हफ्ते में कम से कम 150 मिनट एरोबिक एक्टिविटी पर ध्यान देना चाहिए।

सेंटर फॉर डिजीज कंट्रोल एंड प्रीवेंशन द्वारा प्रकाशित एक स्टडी में बताया गया कि यदि आप डायबिटीज से पीड़ित हैं और खुद को एक्टिव रखती है, तो यह इंसुलिन को रिस्पांस करने में मदद करता है। इंसुलिन वह हार्मोन है, जो शरीर में ब्लड शुगर लेवल को नियंत्रित रखने का काम करती है।

डायबिटीज की समस्या को नियंत्रित रखने में मदद करेंगी ये 5 आसान एक्सरसाइज

1. वॉकिंग

नियमित रूप से रोज सुबह और शाम या मुमकिन हो तो दोनों वक्त खुले वातावरण में कुछ देर टहलने से संपूर्ण सेहत बनी रहती है। इसके लिए न किसी कठिन मुद्रा को करना है और न ही जिम जाने की जरूरत है।

walking benefits
बढ़ती उम्र के साथ डायबिटीज और ज्यादा खतरनाक होती जाती है। चित्र शटरस्टॉक।

बढ़ती उम्र के साथ कठिन एक्सरसाइज कर पाना मुश्किल हो जाता है, तो ऐसे में अपने ओल्ड पेरेंट्स को वॉक करने की सलाह दें। 2021 में की गई एक रिव्यु के अनुसार वॉकिंग टाइप टू डायबिटीज से पीड़ित लोगों के ब्लड प्रेशर को नियंत्रित रखता है, इसके साथ ही बॉडी मास इंडेक्स को भी संतुलित रखने में मदद करता।

2. एरोबिक डांस

अपने ओल्ड एज पेरेंट्स को एरोबिक डांस और अन्य फिटनेस डांस क्लास में पार्टिसिपेट करने के लिए अप्रिशिएट करें। जैसे कि जुंबा, यह डांस फॉर्म होने के साथ ही वर्कआउट के तौर पर भी इस्तेमाल किया जाता है।

पब मेड सेंट्रल द्वारा की गई कि स्टडी के अनुसार टाइप टू डायबिटीज से पीड़ित व्यक्ति की सेहत के लिए जुंबा काफी ज्यादा फायदेमंद हो सकता है। वहीं यह न केबल स्वास्थ्य को संतुलित रखता है बल्कि आपके मूड को भी इंप्रूव करता है। एक स्वस्थ सेहत के लिए मानसिक रूप से संतुलित रहना भी बहुत जरूरी है।

diabetes control men bhi faaydemand hai yog
डायबिटीज़ कंट्रोल में भी है योग फायदेमंद चित्र: शटरस्टॉक

3. योगा

योगा हमारी समग्र सेहत के लिए काफी फायदेमंद होता है। नियमित रूप से योग का अभ्यास टाइप टू डायबिटीज से पीड़ित व्यक्तियों के ब्लड शुगर लेवल कोलेस्ट्रॉल लेवल और वजन को संतुलित रखता है। इसके साथ ही यह ब्लड प्रेशर को भी सामान्य रखता है और आपको एक हेल्दी स्लीप और मन की शांति प्रदान करता है।

ऐसे में बढ़ती उम्र के साथ व्यक्ति का स्टैमिना कम होने लगता है और वह कठिन योगाभ्यास शो में भाग नहीं ले पाते। परंतु कुछ योग ऐसे हैं जिसे दिनचर्या में शामिल करना बहुत आसान है। ऐसे में अपने पेरेंट्स के लिए ऐसे ही कुछ योगाभ्यास की लिस्ट तैयार करें और नियमित रूप से उन्हें इसमें भाग लेने के लिए प्रेरित करें।

4. गार्डनिंग

गार्डनिंग का नाम सुनकर आपके मन में भी सवाल आया होगा किया एक्सरसाइज कैसे हो सकता है। तो आपको बता दें कि गार्डनिंग करते वक्त आपका शरीर सक्रिय रहता है और यह तरह-तरह के मूवमेंट्स करता है। जो ब्लड सर्कुलेशन को इंप्रूव करने में मदद करते हैं। आपके ग्रोइंग एक पेरेंट्स के लिए गार्डनिंग से बेहतर और क्या होगा।

khushi wale karya
मन को खुश करने वाले कार्य करें। चित्र: शटरस्टॉक

बागवानी के दौरान चलना, झुकना, बेंड होना यह सभी मसल्स और बोन को हेल्दी रखते हैं। वहीं बुढ़ापे में कई लोगों को काफी स्ट्रेस हो जाता है, तो ऐसे में गार्डनिंग करने से स्ट्रेस लेवल नियंत्रित रहता है। नियमित रूप से रोज 15 से 20 मिनट अपने गार्डन में पौधों की देखभाल करने में बिताएं।

5. ताई ची

ताई ची एक चीनी मार्शल आर्ट्स का रूप है। इसमें व्यक्ति अपनी सांस पर नियंत्रण करता है। जर्नल ऑफ़ डायबिटीज रिसर्च द्वारा 2018 में प्रकाशित एक अध्ययन के अनुसार ताई ची को टाइप टू डायबिटीज से पीड़ित व्यक्ति के ब्लड ग्लूकोस लेवल को मेंटेन रखने के लिए एक प्रभावी एक्सरसाइज बताया गया है। इसके साथ ही यह शारीरिक फिटनेस के लिए बहुत मायने रखता है, और ट्रस्ट कम करने में भी मददगार होता है।

यह भी पढ़ें :  गट हेल्थ के लिए मेरी मम्मी का फेवरिट है जलजीरा, नोट कीजिए शुद्ध मसालों वाली रिफ्रेशिंग रेसिपी

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