Isku soo noqon wanaagsan mar kale iyo warbixintii ku saabsaneyd socodka iyo waxtarkiisa tanina waa qeybtii labaad.Waxaa tarjumay Siciid Xagaa.
Sidee Socodka Loo Bilaabaa ?
Marka hore si fudud ku bilow oo aayar socod, dabadeed marba marka ka sii danbeysa socodka ayaa is furfuraya adna la jaanqaad oo wax dar oo marka aad isbucua kooowaad 10 ilaa 15 daqiiqo socoto kan labaad ku dar shan daqiiqo sida shaxda hoose tilmaameyso.
| SUN | MON | TUE | WED | THU | FRI | SAT | |
| Week 1 | 15 min | 15 min | OFF | 15 min | 20 min | 20 min | 20 min |
| Week 2 | 15 min | 20 min | 20 min | OFF | 20 min | 20 min | 25 min |
| Week 3 | 25 min | OFF | 25 min | 25 min | 25 min | 25 min | 30 min |
| Week 4 | OFF | 30 min | 30 min | 30 min | 30 min | 25 min | 30 min |
| Week 5 | OFF | 30 min | 30 min | 25 min | 30 min | 35 min | 35 min |
| Week 6 | 35 min | 30 min | 30 min | 35 min | 35 min | 35 min | 40 min |
| Week 7 | OFF | 40 min | 40 min | 35 min | 40 min | 35 min | 40 min |
| Week 8 | 45 min | 40 min | 40 min | 45 min | 40 min | 45 min | 45 min |
| Week 9 | OFF | 45 min | 45 min | 40 min | 45 min | 45 min | 50 min |
| Week 10 | 50 min | 45 min | 50 min | 50 min | 45 min | 50 min | OFF |
| Week 11 | 50 min | 55 min | 55 min | 50 min | 55 min | 50 min | OFF |
| Week 12 | 60 min | 60 min | 60 min | 60 min | 55 min | 60 min | OFF |
Habka aad u soconeyso waa muhiim in aad taqaanid hadii kale xanuuno ayaa kugu dhici kara raac timaamahan.
- Horay eeg marka aad soconeyso ilaa 20 feet. marnaba ha eegin hoostaada sababtoo ah hadaad hoos eegto murqaha qoorta iyo dhabarkaba wey ku xanuunayaan.
- Hal dhinac ha isku buuranin si quman miisaankaad u qeybi
- Nuug caloosha oo naqaska dib u celi hadana soo saar
- Horay iyo gadaal iskud ay in aad u socoto kuna cel celi
- Dhaqdhaqaaji garbahaada kor iyo hoos u guji tani waxey yareyneysaa cadaadiska qoorta iyo garbaha.
Hadaad leedahay xanuuno sida wadnaha, qufac, xiiq ama dhibaato neefsashada ah dawakhaad ( wareer ) dareen caloosha oo jiran iyo dhidid farabadan oo aan aheyn midka caadiga ah , majiiris,yalaalugo ( labbo labbo ) ogow waxaad u baahantahay gargaar deg deg ah fadlan garaaco nambarka kuugu dhow ee ku gaadhsiin kara goob caafimaad.
Waxaa laga yaabaa inaad rabto inaad bedesho maalmaha kana dhigto si fudud todobaadka gudihiisa , Haddii aad dareemeyso daal badan ama xanuun waa caadi todobaadka koowaad in aad dareento taasi macnaheedu maaha in aad joojiso xanuunka ku haya darteed . Tusaale waxaad dareemeysaa murqo go’ waxaa ku dhibaya in aad hoos u fororsato, ama xubnaha jidhka meelaha qaar aad moodo in dhibi kaa gaadhay Waa caadi marka la bilaabayo barnaamij socod jadwaleysan.
Ha u ogolaan naftaada in aad joojiso , Haddii damqasho saaid ah timaado , qaado dhowr maalmood oo fasax dabadeed dib u bilow jadwalka meesha aad ku soconeysid . Haddii xanuunka weli sii socdo maalmo yar ka dib markaa waxaa laga yaabaa in loo baahdo dhaqtar fadlan si deg deg ula xidhiidh si uu kaaga caawiyo dhibta ku heysa.
Marka aad dooneyso in aad socod joogteyso waxaa suuragal ah in mararka qaarkood ay kugu dhacaan fuuqbax Sida ugu wanaagsan ee looga hortago fuuq-bax waa in la joogteeyo heerarka dheecaanka jirka cabitaan badan oo la cabo ka hor inta lagu guda jiro iyo kadib socodkaba .
Maalinta ugu horeysa ee aad bilaabeyso socodka joogtada ah ha iloobin in aad is cabirto miisaankaada iyo cabirka jidhka sida caloosha iwm. Waxaa isbadala ku dhacaya midabka kaadidaada hubi midabka hadii ay tahay midab madow una eg cabitaanka tufaaxa waxaad tahay fuuq bax marka ha sugin ilaa aad ooman tahay cab biyo caadi ah Hayso dhalada biyaha ee aad heli karo waxa fiican in 15 ilaa 30 daqiiqadood kasta aad biyaha cabto.
La soco qeybta sedexaad oo aan kaga hadli doono sidee loo sameeyaa socodka dheer, dhibaatada iyo faaiida laga dhaxlo iyo sida uu miisaan dhimista ugu qeyb qaato. Filo goor dhow insha allaah.
SICIID XAGAA AFRAX
JOURNALIST
SOURCE: PREVENTDISEASE
EMAIL: SXAGAA@HOTMAIL.COM
