Cardio warzish

Cardio woh warzish hai jis mein dil aur phephre kaam karte hain. Dil tez dharakta hai, saans tez chalti hai, jism garam ho jata hai. Angrezi mein ise aerobic exercise kehte hain, aur doctor aur gym wale aksar cardio.

NHS ki jismani sargarmi ki hidayat darmiyani mehnat ka aik aasaan test deti hain: aap baat kar sakti hain, magar ga nahin saktin. Is se zyada zor lagayen, itna ke saans lene se pehle bas chand lafz hi niklein, to yeh sakht warzish gini jati hai.

Misalein aam si hain. Pakistan Menopause Society tez chalna, tairaki aur cycle likhti hai. NHS naachna, lambi paidal sair (hiking) aur paani mein warzish (water aerobics) bhi ginta hai. In mein se kisi ke liye gym zaroori nahin.

Menopause ke saalon mein bohat kuch aik saath badalta hai. Pakistan Menopause Society ki sifarishaat kehti hain ke tarz-e-zindagi ki tabdeeliyan metabolic syndrome (yani pait ki charbi, sugar, blood pressure aur cholesterol ke masail ka ikatthe hona) se bachane, dil ka khatra kam karne, haddiyon ki mazbooti behtar karne, aur zehni sehat aur jinsi sehat ko sahara dene mein madad deti hain (section 4.2). Woh chhe shobon ka naam leti hain aur warzish un mein se aik hai. Baqi paanch hain khana peena, neend, zehni sehat, nuqsaan deh cheezon se bachna, aur aas paas ke logon ka saath.

Isi liye is umar ki taqreeban har baat cheet mein warzish ka zikr aata hai. Warzish koi shifa nahin. Yeh is list ki un chand cheezon mein se hai jo poori tarah aap ke apne haath mein hain.

• Pakistan Menopause Society ki Table 6 jismani sargarmi ko chaar hisson mein baantti hai: darmiyani cardio, wazan uthane wali warzish (strength or resistance training), aisi warzish jis mein jism apna wazan khud sahaare (weight-bearing), aur lachak aur tawazun ki warzish. Cardio pehli line mein hai; har aik ka tajweez karda waqt table mein likha hai.
• Yehi sifarishaat kehti hain ke baqaida sargarmi ke peeche saboot hai: dil aur haddiyon ki hifazat ke liye, aur mood, achhi neend aur stress ke liye (section 4.2.2).
• NHS ki website hot flush, raat ke paseenon aur mood mein tabdeeli ke liye baqaida warzish likhti hai, aur khaas taur par us warzish par zor deti hai jis mein jism apna wazan khud sahaare, taake haddiyan kamzor hone se bachane mein madad mile.
• European Menopause and Andropause Society (EMAS) hot flush ke baare mein zyada mohtaat hai. Warzish par us ki 2026 ki sheet kehti hai ke hot flush ke liye warzish ke baare mein saboot mile jule hain, aur zor haddiyon ki mazbooti barhane aur girne ka khatra kam karne par deti hai.
• NHS ki jismani sargarmi ki hidayat kehti hain ke sargarmi ko hafte bhar mein baantein aur der tak baithe rehne ko beech beech mein torein. Hafte ka adad NHS ke safhe par hai, aur use dekhne ki jagah wohi hai, yeh safha nahin.

Cardio tasveer ka aadha hissa hai. Baqi aadha wazan uthana hai, aur NHS ki hidayat use alag ginti hain.

NHS ki jismani sargarmi ki hidayat kehti hain ke agar aap ne kaafi arse se warzish nahin ki, ya koi beemari hai, ya is baare mein koi fikr hai, to pehle doctor (GP) se baat karein. Is umar mein is ka matlab high blood pressure, sugar, joron mein dard ya khandaan mein dil ki beemari ho sakta hai.

Check up apni dil ki sehat aur haddiyon ke baare mein poochne ka bhi achha mauqa hai. Pakistan Menopause Society doctoron se kehti hai ke menopause wali mulaqat ko bachao ke liye istemaal karein: blood pressure, wazan, khoon mein sugar aur cholesterol check karein, aur jismani sargarmi ke baare mein mashwara dein (Table 1).

Bohat si auraton ke liye sawal yeh kam hai ke warzish karein ya nahin, zyada yeh hai ke kahan karein. Mardon se bhara gym har kisi ke liye rasta nahin, aur bahar sair ka matlab hai sarak, garmi aur parosiyon ke hisaab se kapre pehenna. Gym mein sirf auraton ke auqaat, auraton ka tairaki ka session, Fajr ke baad behen ya saheli ke saath park ka chakkar, kamre ka darwaza band kar ke warzish ki video: in mein se har aik gina jata hai. Woh chunein jo aap ki zindagi mein baith jaye.

Warzish ghar walon ka kaam bhi ban sakti hai. Pakistan Menopause Society mil kar achhi aadatein apnane ko un tareeqon mein ginti hai jin se shohar aur ghar wale in saalon mein aurat ka saath de sakte hain (section 4.2.6). Isha ke baad ikatthe shaam ki sair se do kaam aik saath ho jate hain.

Agar aap ke sawal roze mein warzish ke baare mein hain to Ramzan aur roza wala mauzoo aur blog ke deen wale mazameen shuru karne ki jagah hain, aur khud roze ke baare mein sawal kisi mustanad aalim se poochne ke hain.