know these 5 exercises, which are useful for long living. जानें इन 5 एक्सरसाइज को, जो लंबी उम्र को बढ़ावा देने में मदद करते हैं।

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लंबे समय तक कौन नहीं जीना चाहता! सभी चाहते हैं कि फिट रहकर लंबे समय तक जीयें। देश में कोविड -19 और हृदय रोग के बढ़ते मामलों के बीच हम बुनियादी बातों की अनदेखी करते रहते हैं। अपने आप को स्वस्थ रखने के लिए स्वस्थ जीवनशैली बेहद महत्वपूर्ण है। यदि आप स्वस्थ और लंबा जीवन जीना चाहती हैं, तो स्वस्थ जीवनशैली की आदतों का पालन करना होगा। इसके लिए प्रमुख रूप से स्वस्थ भोजन और एक्सरसाइज करना जरूरी है। हम यहां आपको कुछ ऐसे एक्सरसाइज बताएंगे, जो आपको लंबे समय तक जीने में मदद कर सकते हैं। स्वस्थ जीवन के लिए वर्कआउट रूटीन को समझने के लिए हेल्थशॉट्स ने फिटनेस विशेषज्ञ और प्रशिक्षित पर्वतारोही कमल कौर से बात की। उन्होंने स्वस्थ रूप से लंबी उम्र पाने के लिए बेस्ट 5 एक्सरसाइज को सूचीबद्ध किया।

कौर कहती हैं, ‘व्यायाम हमेशा सेहत के लिए अच्छा होता है। यदि आप एक स्वस्थ जीवन चाहती हैं, तो आपको कुछ नियमित रूप से कुछ एक्सरसाइज करना होगा। यह आपको लंबे समय तक जीने में मदद कर सकता है।”

स्वस्थ रहकर लंबी उम्र पाने में मददगार हो सकते हैं कमल कौर के बताये ये 5 एक्सरसाइज

1 नियमित सैर है सबसे आसान एक्ससरसाइज (walking)

अमेरिकन हार्ट एसोसिएशन के एपिडेमियोलॉजी, प्रिवेंशन, लाइफस्टाइल और कार्डियोमेटाबोलिक हेल्थ कॉन्फ्रेंस 2021 में प्रस्तुत शोध परिणामों के अनुसार, वाकिंग स्वस्थ रहने का सबसे सुरक्षित और सरल तरीकों में से एक है। इससे हृदय भी स्वस्थ रहेगा। यह निश्चित रूप से अधिक जीने में भी मदद कर सकता है। यदि आपके पास वाकिंग का समय नहीं है, तो आप घर पर रोजमर्रा के काम करते हुए भी चल सकती हैं। पैदल चलने से हृदय को लाभ मिलता है। अन्य बीमारियों के साथ-साथ मधुमेह और कैंसर का खतरा कम हो जाता है।

2 हड्डियां मजबूत करता है दौड़ना (Running)

जीवन के लिए दौड़ना-भागना वास्तव में जरूरी है। ब्रिटिश जर्नल ऑफ स्पोर्ट्स मेडिसिन में प्रकाशित एक अध्ययन में पाया गया कि किसी भी मात्रा में दौड़ने से हृदय रोग और सभी प्रकार के कैंसर से मृत्यु का खतरा कम हो जाता है।

marathon ke liye khud ko kaise karein taiyaar
दौड़ना मांसपेशियों को मजबूत कर सकता है और वेट कंट्रोल  करने में मदद कर सकता है, उम्र को बढ़ा सकता है। चित्र : शटरस्टॉक

कौर के अनुसार, “दौड़ना ब्लड सर्कुलेशन को बढ़ा सकता है, हड्डियों को मजबूत बनाने में मदद कर सकता है, मांसपेशियों को मजबूत कर सकता है और वेट कंट्रोल  करने में मदद कर सकता है, उम्र को बढ़ा सकता है।”

3 वेट लॉस करती है एरोबिक्स (Aerobics)

क्या आप जानती हैं एरोबिक वजन घटाने वाले एक्सरसाइज की तुलना में अधिक लाभ प्रदान करता है? खैर इस तरह की शारीरिक गतिविधि शक्ति प्रशिक्षण के साथ स्ट्रेचिंग को जोड़ती है। इसके कई फायदे हैं, जिनमें से कुछ में संज्ञानात्मक कार्य को बढ़ाना, ब्लड शुगर लेवल को नियंत्रित करना और हार्ट हेल्थ को बढ़ाव देना भी शामिल है। न्यूरोलॉजी के हाल के एक अध्ययन के अनुसार, नियमित एरोबिक व्यायाम मानसिक स्वास्थ्य को लाभ पहुंचाकर आपके जीवन की गुणवत्ता को बढ़ा सकता है। इन लाभों को प्राप्त करने के लिए केवल 25-30 मिनट का दैनिक एरोबिक व्यायाम करना आवश्यक है।

4 फिटनेस बढ़ाती है साइकलिंग (cycling)

स्पोर्ट्स मेडिसिन जर्नल में हाल ही में प्रकाशित शोध के अनुसार, जो लोग नियमित रूप से साइकिल से काम या स्कूल की यात्रा करते हैं, वे लंबे और स्वस्थ जीवन का आनंद लेते हैं। यदि आप भी लंबी उम्र जीने की इच्छा रखती हैं, तो आप साइकिल चलाने की आदत विकसित कर सकती हैं। यह शरीर के फैट को कम करने, वजन कम करने और समग्र रूप से फिटनेस के स्तर को बढ़ाने का एक शानदार तरीका है। वास्तव में, साइकिल चलाना COVID-19 जैसे श्वसन संक्रमण के खिलाफ इम्यून सिस्टम को मजबूत कर सकता है।

cycling tanav ghatata hai
यदि आप भी लंबी उम्र जीने की इच्छा रखती हैं, तो आप साइकिल चलाने की आदत विकसित कर सकती हैं। चित्र: शटरस्टॉक

5 तैरना भी है बेहतरीन एक्सरसाइज (swimming)

अगर आप लंबी उम्र जीना चाहती हैं, तो तैरना जरूरी है। इससे आपका पूरा शरीर सक्रिय होता है। इससे यह और अधिक लचीला और मजबूत बनता है। यह आपकी मांसपेशियों की ताकत और कार्डियोवैस्कुलर फिटनेस को भी बढ़ाता है। वास्तव में यदि आप अपना वजन कम करने की कोशिश कर रही हैं, तो तैराकी वजन घटाने के लक्ष्यों तक पहुंचने में आपकी सहायता कर सकती है। कुल मिलाकर स्विमिंग पूरे शरीर का वर्कआउट है। यह उम्र बढ़ने को धीमा करता है। फेफड़ों और हृदय को मजबूत करता है। आपकी अचानक मृत्यु की संभावना को भी यह कम कर सकता है।

जीवन की गुणवत्ता में सुधार करने के अलावा, ये एक्सरसाइज तनाव और थकान को कम करने के लिए भी बढ़िया हैं। फिर आज से ही इन्हें अपनी दिनचर्या का हिस्सा बनाने की कोशिश करें।

यह भी पढ़ें :-हाइकिंग, बाइकिंग और पैडलिंग हैं आपके पैरों को मजबूत और टोन करने वाली एक्सरसाइज 

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