Maxay tahay sababta adiga oo jimicsi samaynaya haddana uusan jirkaaga isu beddelin?

Si si aad uga faa'iidaysato jimicsiga jiimka, fasallada jimicsiga ama orodka, samee wakhtiga maalinta ee ugu habboon saacaddaada dabiiciga ah ee gudaha jirka, sida ay sheegeen cilmi baadhayaal caafimaad.

Dadka si dabiici ah aroortii u kaca ama loo yaqaan "larks" waa in ay jimicsadaan subaxdii si ay u helaan faa'iidada ugu badan, halka dadka habeenkii firfircoon ama "night owls" lagu taliyo in ay jimicsadaan fiidkii.

Isku waafajinta jimicsiga waqtiga saacadda jirka sidan oo kale ah waxay kordhin kartaa faa'iidooyinka wadnaha, gaar ahaan dadka horey uga jira khatar weyn oo xanuunnada wadnaha ah, sida lagu sheegay daraasad cusub oo lagu daabacay jariidadda Open Heart.

Ka qaybgalayaashii tijaabada qaaday waxay heleen hurdo ka wanaagsan, cadaadis dhiig oo hooseeya iyo heerar sonkor dhiig oo caafimaad leh guud ahaan.

Horumar ku yimid jimicsiga jirka

Qiyaastii 134 qof oo da'doodu u dhaxaysay 40 ilaa 50 jir, kana soo jeeda Pakistan, ayaa ka qayb qaatay daraasadda.

Midkoodna ma ahayn dad aad u tababaran, waxaana mid kasta lahaa ugu yaraan hal arrin oo khatar u ah wadnaha, sida cadaadis dhiig oo sare ama miisaan dheeraad ah.

Waxaa lagu amray in ay sameeyaan jimicsiyo socod degdeg ah oo kormeeran, iyagoo isticmaalaya treadmill, muddo 40 daqiiqo ah maalintii, shan maalmood todobaadkii, muddo saddex bilood ah.

Iyadoo lagu salaynayo su'aalo waraysiyo, 70 ka mid ah waxaa loo tixgeliyey aroor kacayaal, halka 64 ay ahaayeen kuwo habeenkii firfircoon.

Qaar ka mid ah ayaa jimicsigooda ku sameeyay waqti ku habboon saacaddooda jirka – u janjeeridda dabiiciga ah ee firfircoonida subax ama fiid – halka kuwo kalena ay sameeyeen ka soo horjeedka.

Labada kooxoodba waxay muujiyeen horumar dhanka awoodda jireed ah.

Laakiin marka jimicsiga lala jaanqaado chronotype ka, faa'iidooyinka caafimaad ayaa ka weynaaday dhanka cadaadiska dhiigga, awoodda neefsiga, calaamadaha dheef shiidka iyo tayada hurdada.

Saacadda gudaha jirkaaga ayaa saamayn ku leh wareegga hurdo soo jeed, hormoonnada iyo heerarka tamarta maalinta oo dhan, taas oo iyaduna saameyn karta waxqabadka jimicsiga iyo joogtaynta, ayay sharxeen cilmi baadhayaashu.

"Jadwalka bulshada"

Qorayaasha daraasadda ayaa sheegay in natiijooyinku muujinayaan in hab "hal cabbir oo qof walba ah" oo ku saabsan waqtiga jimicsigu uusan ahayn mid ku habboon.

Is waafaq la'aanta u dhaxaysa jadwalka bayoolojiga iyo kan bulsheed, ama waxa loo yaqaan "daalka jadwalka bulshada", ayaa lala xiriiriyey kordhinta khatarta wadnaha.

Dadka habeenkii firfircoon waxay khatar gaar ah u yeelan karaan arrintan, ayay intaa ku dareen, taas oo la micno ah inaysan qasbanayn inay ku khasbaan naftooda jimicsiyo aroor hore ah.

Qaar ka mid ah jiimyada ayaa hadda furan saacadaha oo dhan, habeen iyo maalinba.

Hugh Hanley, oo ah madaxa tababarka gaarka ah ee PureGym, ayaa sheegay in fiidnimada Isniinta iyo Talaadada ay yihiin waqtiyada ugu mashquulka badan, balse dadka sii kordhaya ay kala fidiyaan saacadaha ay jimicsadaan.

"Wax aan ogaanay sannadihii la soo dhaafay ayaa ah in dadku si dhab ah mudnaan u siinayaan caafimaadkooda, iyagoo keenaya dabacsanaan badan," ayuu yidhi.

Wuxuu sheegay in sirta joogista caafimaadku ay tahay joogteyn – in la sameeyo caado dhaqdhaqaaq, laguna daro qaab nololeedkaaga.

"In si joogto ah loo sameeyo ayaa ka fiican hal ama laba dadaal oo kaliya ah.

"Inta badan waxaan aragnaa dad dejinaya yool aad u weyn bilowga. Mar walba waxaan doorbidnaa inay u kala jebiyaan yoolal yar yar oo la gaari karo."

Isbeddelka hadda jira, ayuu sheegay, waa tababarka xoogga. "Waxaan arkaynaa koror weyn… jiil walba. Jiilka da'da yar ayaa si gaar ah mudnaan u siinaya tababarka xoogga, laakiin xitaa dadka waaweyn."

Dr Rajiv Sankaranarayanan oo ka tirsan British Cardiovascular Society, oo wada leh jariidadda lagu daabacay daraasaddan, ayaa sheegay in natiijooyinku taageerayaan u rogista jimicsiyada si ay ula jaanqaadaan saacadaha jirka, balse uu soo jeediyay in loo baahan yahay daraasado dheeraad ah si loo xaqiijiyo.

Dr Nina Rzechorzek, oo ku takhasustay laxanka jirka kana tirsan Jaamacadda Cambridge, ayaa sheegtay in inkasta oo waqtigu noqon karo hal arrin oo la tixgeliyo, haddana jimicsi joogto ah oo ku filan uu yahay kan ugu muhiimsan.

Caddayntu waxay soo jeedinaysaa in samaynta noocyo kala duwan oo jimicsi ah ay waxtar tahay, iyadoo NHS ku ku talinayso hawlo xoojin ah ugu yaraan laba maalmood toddobaadkii, iyo jimicsi wadne neefeed xooggan ugu yaraan 75 daqiiqo.

Ma diyaar baad u tahay inaad aado gym ka subax ama habeen? Jimicsiyada tababarka xoogga, sida darbiga lagu sameeyo squats ama qabashada booska plank, ayaa ka mid ah siyaabaha ugu fiican ee lagu yareeyo cadaadiska dhiigga.

Jimicsiyadan loo yaqaanno isometric waxaa loogu talagalay in lagu dhiso xoog iyada oo aan la dhaqaajin murqaha ama kala goysyada.

Wall squats waxay ku lug leeyihiin inaad dhabarkaaga ku seexiso gidaar, ka dibna hoos ugu degto qaab fadhi adigoo isticmaalaya miskaha ilaa bowdyuhu la sinmaan dhulka.

Plank-ga wuxuu ku lug leeyahay jimicsiga xabadka dulka lagu hayo muddo dheer ah si looga shaqaysiiyo murqaha caloosha dhexe, iyo sidoo kale dhabarka, garbaha, gacmaha iyo barida.