Da Erica Lamberg| Fox News
Idan kuna tafiya don aiki a kwanakin nan, tabbatar da kiyaye manufofin ku na dacewa.
Tafiyarku na iya haɗawa da kiran tallace-tallace da safe, taron kasuwanci na ƙarshen rana - da kuma dogon abincin rana, abincin dare mai nishadantarwa abokan ciniki har ma da aikin biyo baya da dare a ɗakin otal ɗin ku.
Bincike daga Majalisar Dokokin Amurka akan Motsa jiki ya ce motsa jiki yana ƙara faɗakarwa da haɓaka aiki kuma yana haɓaka yanayi - wanda zai iya haifar da kyakkyawan tunani don tafiye-tafiyen kasuwanci.
Yayin da kuke tafiya, ƙwararrun ƙwararrun motsa jiki sun ce ba kwa buƙatar ƙayatattun wuraren motsa jiki, kayan aiki masu tsada ko ɗimbin lokaci na kyauta don haɗa dacewa cikin jadawalin tafiyar kasuwancin ku. Don tabbatar da samun ɗan motsa jiki yayin da ba ku nan, gwada waɗannan nasihu masu kyau.
1. Yi amfani da abubuwan more rayuwa na otal idan za ku iya
Nufin otal mai dakin motsa jiki, wurin waha da kuma wanda ke cikin wurin abokantaka na tafiya.
Kuna iya yin iyo a cikin tafki, amfani da kayan aikin cardio da yin horar da nauyi a cibiyar motsa jiki kuma ku zagaya yankin da otal ɗin ku yake.
Matafiyi ɗaya ya tabbatar ya yi ajiyar otal tare da wurin motsa jiki.
A matsayinta na ƙwararriyar ƙwararriyar motsa jiki da ke balaguro don ba da horo ga masu horarwa a faɗin ƙasar, Cary Williams, Shugabar Kamfanin Dambe da Barbells a Santa Monica, California, ta ce tana yin iya ƙoƙarinta don yin ajiyar otal tare da wurin motsa jiki lokacin da take tafiya.
Koyaya, idan ba za ku iya samun otal ɗin da ke ba da duk waɗannan abubuwan more rayuwa ba - kar ku damu.
"Idan babu dakin motsa jiki ko kuma dakin motsa jiki an rufe, akwai da yawa motsa jiki da za ku iya yi a cikin dakin ku ba tare da kayan aiki ba," in ji Williams.
Har ila yau, don shigar da matakan ku, ku tsallake lif sannan ku yi amfani da matakan, in ji ta.
2. Yi motsa jiki a cikin daki
Mafi kyawun tsari, in ji Williams, shine saita ƙararrawar ku sa'a ɗaya kafin lokacin da ba ku cikin gari don ku sami aƙalla mintuna 30-45 masu kyau don shiga motsa jiki.
Ta ba da shawarar nau'in motsa jiki na tazara tare da motsa jiki kusan shida: motsa jiki na nauyin jiki uku da nau'ikan motsa jiki uku na cardio.
"Nemo aikace-aikacen mai ƙidayar lokaci akan wayarka kuma saita shi don 45 seconds na lokacin aiki da lokacin hutu na 15 na biyu tsakanin motsa jiki," in ji ta.
Williams ya ba da misali na motsa jiki na daki. Ta ce kowane daga cikin wadannan atisayen ya kamata ya dauki mintuna shida (nufin zagaye biyar): squats; gwiwa (high gwiwoyi a wuri); tura-up; igiya tsalle (kawo naka); huhu; da zama.
Bugu da ƙari, za ku iya ƙara wasu ma'auni zuwa aikinku idan kuna da naku, ko za ku iya amfani da dumbbells daga dakin motsa jiki na otel.
3. Bincika abubuwan da ke kewaye da ku
Chelsea Cohen, wanda ya kafa SoStocked, a Austin, Texas, ya ce motsa jiki muhimmin bangare ne na ayyukanta na yau da kullun. Lokacin da take tafiya don aiki, burinta shine ta tabbatar da hakan.
"Bincike yana sa ni dacewa," in ji Cohen. "Kowace balaguron kasuwanci yana zuwa tare da sabuwar dama don bincika da kuma shiga cikin ayyuka masu ban sha'awa."
Ta kara da cewa, "A duk lokacin da nake cikin sabon birni, nakan tabbatar da cewa na dan zagaya ko don siyayya ko nemo wurin cin abinci mai kyau."
Cohen ta ce ta ba da fifikon ɗaukar hanyar tafiya zuwa taron aikinta.
"Wannan yana taimaka wa jikina ya motsa," in ji ta. "Abin da ya fi dacewa shi ne tafiya yana kawar da hankalina daga motsa jiki na yau da kullum kuma yana ba ni motsa jiki da ake bukata ba tare da buƙatar yin karin lokaci don shi ba."
Tarukan aiki a waje, shirya takalman sneakers kuma tafiya yankin don koyo game da sabon birni da bincike.
4. Rungumar fasaha
A matsayin Shugaba na Brooklyn, MediaPeanut na NY, Victoria Mendoza ta ce tana yawan tafiya don kasuwanci; fasaha ta taimaka mata kan hanya ta fuskar dacewa da lafiyarta.
"Na koyi hada fasaha a cikin tsarin motsa jiki na," in ji ta.
Fasaha za ta iya taimaka wa waɗanda ke tafiya don aiki su kasance a kan abubuwan da suka dace da kuma ayyukansu. (iStock)
Ta yi amfani da aikace-aikace da yawa don taimaka mata da kirga calori, auna adadin kuzari da aka kona yayin motsa jiki da ayyukan yau da kullun - da kuma auna matakanta na yau da kullun da lura da ayyukan motsa jiki.
Ta kara da cewa "Wasu daga cikin shahararrun manhajoji sune Fooducate, Strides, MyFitnessPal da Fitbit ban da masu kula da lafiya a wayata," in ji ta.
Har ila yau, Mendoza ta ce ta dauki hayar masu horar da ’yan wasan motsa jiki wadanda ke lura da ayyukanta na motsa jiki da kuma tsara ayyukanta a kalla sau biyu ko sau uku a mako, ko da lokacin da take tafiya aiki.
"Keɓance awa ɗaya don zaman horo na motsa jiki yana ba ni damar kada in rabu da burin motsa jiki na kuma in yi motsa jiki na daidai, har ma da injuna masu iyaka." Ta ce masu horar da su sun zo da "tsarin motsa jiki ya danganta da wuri da lokaci da sararin da nake da shi."
5. Zagaya hanyar ku zuwa lafiya
Jarelle Parker, mai horar da Silicon Valley a Menlo Park, California, ya ba da shawarar yin balaguron keke a kusa da wani sabon birni.
"Wannan wata babbar hanya ce ta saduwa da mutane da kuma zama masu ban sha'awa ta hanyar binciken sabon yanayi," in ji ta. "Hakanan wata babbar hanya ce don haɗa dacewa cikin tafiyarku."
Ta ambaci cewa Washington, DC, Los Angeles, New York da San Diego "suna da balaguron keke mai ban mamaki don matafiya masu motsa jiki."
Idan hawan keke na cikin gida ya fi fifiko (tare da wasu don taimakawa ƙarfafa ku), Parker ya lura cewa ClassPass app na iya taimakawa.
Lokacin aikawa: Yuli-21-2022