A cewar Ƙungiyar Balaguro ta Amurka, mazauna Amurka sun yi balaguro biliyan 1.7 don nishaɗi a cikin 2016, da tafiye-tafiye miliyan 457 don dalilai na kasuwanci. Har ila yau, sun ba da rahoton cewa kashe-kashen kai tsaye da mazauna da matafiya na ƙasashen waje ke kashewa a Amurka ya kai dala biliyan 2.7 a rana, dala miliyan 113 a kowace awa, dala miliyan 1.9 a minti ɗaya, da dala 31,400 a cikin daƙiƙa guda. Masana'antar tafiye-tafiye tana da girma. Ko kuna tafiya don kasuwanci ko jin daɗi, lafiyar ku da matakin dacewa na iya ɗaukar babban nasara idan ba ku ɗauki matakan kiyaye hakan daga faruwa ba. Labari mai dadi shine cewa za ku iya kasancewa cikin dacewa a matsayin dan wasa a kan hanya.
Koci Sarah Walls, mai horar da kai kuma mai SAPT Strength & Performance Training, Inc., ta ce "Abu ne mai sauqi ka yi kasala game da ayyukan motsa jiki lokacin da muke tafiya, kamar yadda ake ci da kuma cin abinci mara kyau." da kociyan kwandishan na WNBA's Washington Mystics. “Idan muka yi waɗannan abubuwan, muna yin illa fiye da yadda muka sani. Yana da mahimmanci a yi alƙawarin cewa za ku kasance cikin koshin lafiya da lafiya, kuma hakan ya haɗa da yin lissafi lokacin da kuke kan hanya, kamar yadda ’yan wasa ke yi.”
'Yan wasa suna tafiya akai-akai, wasu lokuta na tsawon makonni a ƙarshe, ya danganta da wasan da suke bugawa. Amma duk da haka koyaushe suna kiyaye dacewa, saboda suna ba da fifiko kuma suna bin ƙa'idodin da ke taimaka musu ko ta ina. Ko da yin ƙananan ƙoƙari na iya taimaka maka ka dace da jin dadi yayin da kake tafiya.
Anan akwai abubuwa guda 6 don ba da fifiko kan tafiya ta gaba ta gaba, domin ku ci gaba da gudanar da ayyukan ɗan wasa:
- barci – A cewar Cibiyar Kiwon Lafiya ta Kasa, barci yana taka muhimmiyar rawa wajen samun lafiya da walwala. Samun isasshen barci mai inganci yana taimakawa don kare lafiyar tunanin ku, lafiyar jiki, ingancin rayuwa, da aminci. Lokacin da kuke barci lokacin tafiya, yana iya zama da wahala don samun kyakkyawan barcin dare, musamman idan kun je wani yanki na daban. Yi ƙoƙarin kiyaye tsarin lokacin kwanciya barci, kuma idan lokacin kwanciya ya yi, sanya ɗakin duhu, tabbatar da cewa yana cikin sanyi sosai, kuma ajiye wayoyi da kwamfutar hannu a cikin wani ɗaki daban ko kashe su. Yi la'akari da shan melatonin don taimakawa tare da jet lag, mafi kyawun barci, da kuma taimakawa wajen sake saita agogon jiki. Ana iya siyan ta kan-kan-kanta a kowane kantin magani.
- Gina Jiki – Wannan yana da matuƙar mahimmanci lokacin tafiya. Shirya abincin ku a gaba don tabbatar da cewa za ku ci lafiya. Yi amfani da wayarka don bincika menu na gidan abinci kafin lokaci, don haka za ku iya zaɓar shigar da lafiya. Dauki lafiyayyen abincin ciye-ciye tare da kai, kamar haɗaɗɗen hanya, goro, busassun 'ya'yan itace, sandunan ciye-ciye masu kyau, sabbin 'ya'yan itace, da sauransu. Lokacin cin abinci, nisantar jita-jita da aka soya sosai. Idan za ku iya ɗaukar ƙaramin mai sanyaya tare da ku a kan hanya, ku ajiye sabbin 'ya'yan itace, kayan lambu, da tsoma kamar hummus a ciki. Cin lafiya a lokacin tafiya zai taimaka maka kula da nauyinka, kiyaye ka daga jin laifi, kuma zai taimake ka ka guje wa matsalolin gastrointestinal. A cewar Cibiyar Kiwon Lafiya ta Ƙasa, har yanzu kuna iya cin abinci lafiya yayin cin abinci a waje. Suna ba da shawarar guje wa duk abincin da za ku iya ci, da zaɓin jita-jita waɗanda aka gasa, gasassu, gasassu, gasassu, ko tururi.
- Hydration – Kungiyar Zuciya ta Amurka ta bayar da rahoton cewa, kiyaye jiki ruwa yana taimakawa zuciya cikin sauki wajen fitar da jini ta hanyoyin jini zuwa tsokoki, kuma yana taimakawa tsokoki wajen yin aiki yadda ya kamata. Sun kuma bayar da rahoton cewa yana da mahimmanci a kiyaye yawan ruwa yayin tafiya, saboda kuna iya yin gumi daban-daban a yanayi daban-daban. Hakanan, wannan yanki ne mai matuƙar mahimmanci. Yana da mahimmanci a zauna lafiya. Zaɓi ruwa, shayi mara daɗi, ko ruwan kwakwa. A guji abubuwan sha masu yawa, kuma a guji shan barasa da yawa. Kuna iya taimakawa jikin ku ya sami ruwa ta hanyar cin abincin da ke da ruwa mai yawa, irin su kankana, kokwamba, da abarba.
- Motsi da mikewa – A cewar Cibiyar Kula da Tsufa ta Ƙasa, sassauci da motsa jiki suna ba ku ƙarin 'yancin motsi don ayyukan ku na jiki da na yau da kullum. Mikewa zai iya inganta sassaucin ku. Tsaya tare da ayyukan motsa jiki na yau da kullun gwargwadon yiwuwa. 'Yan wasan motsa jiki suna da takamaiman abubuwan yau da kullun da suka bi, dangane da bukatun jikinsu, kuma akwai wani firam na abubuwan da suke fuskanta a cikin abin da suke ƙoƙarin aiwatar da shi biyo baya bin sa bayan jirgin. Yana da matukar mahimmanci don ci gaba da motsin ku da ayyukan yau da kullun yayin tafiya.
- Ƙarfafa horo - A cewar Cibiyar Mayo, horarwa mai ƙarfi na iya taimaka maka haɓaka ƙasusuwa masu ƙarfi, sarrafa nauyin ku, haɓaka ingancin rayuwar ku, sarrafa yanayi na yau da kullun, da haɓaka ƙwarewar tunani. Hakanan zai iya taimaka muku rage kitsen jiki, ƙara yawan ƙwayar tsoka, da kuma taimakawa jikin ku ƙone adadin kuzari a cikin ingantaccen tsari. Kwararrun 'yan wasanmu har yanzu suna ɗagawa, ko da sauƙi, lokacin da suke kan hanya. Yana da mahimmanci a ci gaba da yin wannan don cimma burin ɗan wasa, amma ga yawancin mutane yana aiki a matsayin "sake saitin" nau'ikan jikinsu, ta hanyar hangen nesa, kuma yana taimakawa ƙarfafa wannan tsarin da ya dace. Kuna iya haɗa tsarin horarwa mai ƙarfi wanda ke amfani da nauyin jikin ku kuma ana iya yin shi a ɗakunan otal ko a waje.
- Inganta. Lokacin tafiya, akwai kyakkyawar dama ba za ku sami duk abubuwan da kuke amfani da su a gida don samun kyakkyawan motsa jiki ba, amma wannan ba yana nufin ba za ku iya inganta ba. Yi shiri gaba kuma ku ga abin da ke cikin yankin da za ku kasance. Ku kasance masu sassauƙa kuma ku yi amfani da abin da za ku sami damar yin amfani da su, don ku sami wannan motsa jiki. Bincika otal ko gyms na kusa, hanyoyin da za ku iya zuwa gudu ko gaggãwa. tafiya, da wuraren shakatawa waɗanda ke ba da tsarin motsa jiki kyauta. Hakanan zaka iya shirya wasu na'urorin motsa jiki marasa nauyi, kamar takalmin gudu, igiya mai tsalle, da makada na juriya. Yi abin da za ku yi don samun aikin a ciki.
Kocin Walls ya kara da cewa "Lokacin da kuka sanya dacewa a kan hanya fifiko, za ku dawo gida kuna jin dadi." “Bugu da ƙari, za ku kula da lafiyar ku duk tsawon shekara. Babu wani jin dadi fiye da haka. Tsari kadan, ƙoƙari, da sadaukarwa suna tafiya mai nisa."
Sources:
Ƙungiyar Zuciya ta Amirka. Kasance cikin ruwa, zama lafiya. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.WrpdUOjwaM8
Mayo Clinic. ƙarfin Training. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
Cibiyar Nazarin Tsufa ta Ƙasa. Inganta sassaucin ku. https://go4life.nia.nih.gov/exercises/flexibility
Cibiyoyin Lafiya na Ƙasar. Kula da Lafiyayyan Nauyi akan Tafiya. https://www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf
Cibiyoyin Lafiya na Ƙasar. Rashin bacci da rashi.
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
Ƙungiyar Balaguro ta Amurka. Takardun Amsar Balaguro na Amurka. https://www.ustravel.org/answersheet
