Ƙidaya Mataki
Menene Matakan Kullum?
Matakan yau da kullun suna wakiltar jimlar matakan tafiya da matakan gudu da aka tara cikin sa'o'i 24. Wannan ainihin ma'aunin motsa jiki ana ɗaukar shi ta atomatik ta na'urori masu auna motsi na iPhone da kuma accelerometer na Apple Watch, suna mai da shi ɗaya daga cikin mafi sauƙin samun dama da kuma ci gaba da bin ma'aunin lafiya.
Yadda HealthKit ke Auna Matakai
Na'urorin Apple suna amfani da haɗin fasaha don ƙidaya matakai daidai:
- Accelerometer:Yana gano halayen saurin tafiya da gudu
- Gyroscope:Yana tabbatar da gano mataki ta hanyar auna motsin juyawa
- Koyon Injin:Algorithms da aka horar akan miliyoyin samfuran motsi suna bambanta matakai da sauran ayyukan
- Mai Gudanar da Motsi:Ƙaddamar da guntu mai ƙarancin ƙarfi yana ba da damar bin diddigin 24/7 ba tare da tsagewar baturi ba
HealthKit yana adana bayanan mataki tare da tambarin lokaci, yana ba da damar nazarin jimlar yau da kullun, tsarin sa'o'i, da abubuwan da ke faruwa akan lokaci.
Bayanan Kimiyya
Asalin Matakai 10,000
Shahararrun matakai 10,000/maƙasudin rana sun samo asali ba daga binciken kimiyya ba amma daga a1965 Yaƙin neman zaɓe na Jafanancidon "manpo-kei" (万歩計, ma'ana "mita 10,000 matakai") pedometer. An zaɓi lambar saboda halin Jafananci na 10,000 (万) yayi kama da mutumin da ke tafiya.
Duk da asalin kasuwancin sa, bincike na gaba ya tabbatar da cewa mafi girman matakan ƙididdigewa suna da alaƙa da ingantattun sakamakon lafiya-ko da yake mafi kyawun adadin na iya zama ƙasa da 10,000 ga yawancin al'umma.
Abubuwan Binciken Alamar Kasa
Lancet Meta-Analysis (2022)
Mafi cikakken binciken har zuwa yau, wanda aka buga aLafiyar Jama'a Lancet, nazartar bayanai dagaƘungiyoyin ƙungiyoyin ƙasa da ƙasa guda 15jimla47,471 manyaya biyo baya na tsawon shekaru 7.
Mahimmin Bincike:-Matakan 7,000 / rana= 47% ƙananan haɗarin mace-mace idan aka kwatanta da <4,000 matakai - Amfanin ya ci gaba har zuwa kusanMatakai 12,000 / ranaga manya kasa da 60 - Ga manya60+ shekaru, fa'idodin da aka bayyana a kusan8,000 matakai / rana-Ƙarfin mataki(cadence) bai yi hasashen mutuwa da kansa ba lokacin da aka ƙididdige jimlar matakan
"Mafi girman matakan kididdigar sun kasance suna da alaƙa da ci gaba da raguwar haɗarin duk wani sanadin mace-mace, kodayake girman wannan ƙungiyar ya bambanta da shekaru." - Paluch et al., Lancet Public Health, 2022
Nazarin NIH/JAMA (2020)
ACibiyoyin Lafiya na Kasabinciken da aka buga a JAMA ya biyo baya4,840 Amurka manyadon matsakaita na shekaru 10.
Mahimmin Bincike:-Matakai 8,000/ranahade da51% ƙananan mace-maceidan aka kwatanta da matakai 4,000 -Matakai 12,000 / ranahade da65% ƙananan mace-maceidan aka kwatanta da matakai 4,000 - Yin tafiya cikin ƙarfi mai ƙarfi bai samar da ƙarin fa'idodin mace-mace fiye da jimlar matakin ƙidayar ba
Binciken Zuciya & Rushewar Hauka (2022)
Ƙarin karatun JAMA a cikin 2022 sun gwada ƙididdiga na matakan da takamaiman sakamakon lafiya:
Ciwon Zuciya & Ciwon daji (JAMA Medicine):- Mahalarta bankin Biobank 78,500 sun biyo bayan shekaru 7 -Matakan 10,000 / rana= 25% ƙananan cututtukan CVD, 38% ƙananan mutuwar ciwon daji - An lura da fa'idodin amsa kashi har zuwa matakai 10,000
Rigakafin Dementia (JAMA Neurology):- 78,430 manya na Burtaniya sun biyo bayan shekaru 7 -9,826 matakai/ranahade da50% ƙananan haɗarin hauka- An fara fa'idodin a kusan matakai 3,800 / rana (raguwar haɗarin 25%)
Muhimmancin asibiti
Me Yasa Matakai Yayi Muhimmanci
Ƙididdigar matakan yau da kullun suna aiki azaman ma'aunin wakili dongaba ɗaya ƙarar aikin jiki, wanda ke tasiri:
- Lafiyar Zuciya:Yin tafiya akai-akai yana inganta aikin zuciya, yana rage hawan jini, kuma yana inganta wurare dabam dabam
- Ayyukan Metabolic:Ayyukan jiki yana inganta haɓakar insulin da tsarin glucose
- Ƙarfin Musculoskeletal:Ayyukan ɗaukar nauyi yana kula da yawan kashi da ƙwayar tsoka
- Lafiyar tabin hankali:Tafiya yana da alaƙa da rage damuwa, damuwa, da raguwar fahimi
- Tsawon rai:Ƙididdigar matakai mafi girma suna yin hasashen ƙananan haɗarin mace-mace a tsakanin yawan jama'a
Abin da Bincike Ya Fada Mana
| Matakan Kullum | Ƙungiyar Lafiya |
|---|---|
| < 4,000 | Matsakaicin matakin haɗari/sedentary hadarin |
| 4,000-6,000 | Rage yawan mace-mace (20-30%) |
| 6,000-8,000 | Muhimman fa'idodi, musamman ga manya |
| 8,000-10,000 | Kusa-mafi girman fa'idodin mutuwa ga yawancin manya |
| 10,000-12,000 | Ƙarin fa'idodi na farko ga ƙananan manya |
| > 12,000 | Karamin ƙarin fa'idar mace-mace (amma ba cutarwa ba) |
Muhimman Iyakoki
Yayin da kididdigar mataki na da kima, ba sa kamawa:
- Ƙarfin motsa jiki:Tafiya a gaggauce da tafiya cikin nishaɗi yi rajista irin wannan matakin ƙidaya
- Ayyukan da ba mataki ba:Ba a bayyana yin iyo, keke, da horon ƙarfi
- Ingancin motsi:Matakan ba sa nuna ingantattun injiniyoyin tafiya ko haɗarin rauni
- Bambance-bambancen mutum:Mafi kyawun maƙasudin sun bambanta da shekaru, matsayin lafiya, da kuma dacewa da asali
Shawarwari
Jagororin Bisa Shaida
Dangane da bincike na yanzu, waɗannan makasudin matakin suna ba da fa'idodin kiwon lafiya masu mahimmanci:
| Rukunin Shekaru | Matakan da aka Shawarta | Tushen Shaida |
|---|---|---|
| Manya <60 | 8,000-10,000 / rana | Lancet meta-analysis, nazarin JAMA |
| Manya ≥ 60 | 6,000-8,000/rana | Lancet meta-analysis yana nuna plateau |
| Manya masu zaman kansu | + 2,000 matakai / karuwa | Duk wani haɓaka daga tushe yana nuna fa'ida |
Dabarun Aiki
- Fara daga inda kuke:Bibiyar asali na mako 1 kafin saita burin
- Ƙara hankali:Ƙara matakai 500-1,000 a kowane mako don guje wa rauni
- Rage shi:Gajerun yawo da yawa suna da tasiri kamar doguwar tafiya ɗaya
- Bibiya akai-akai:Na'urar iri ɗaya da ɗabi'un sawa don ingantattun halaye
- Mai da hankali kan ƙasa, ba rufin ba:Samun daga 3,000 zuwa 6,000 al'amura fiye da 10,000 zuwa 12,000
Lokacin Neman Kulawar Lafiya
Tuntuɓi ma'aikacin kiwon lafiya idan kun fuskanci: - Rashin iyawar kwatsam don kula da ƙididdiga na matakan al'ada a baya - Jin zafi, ƙarancin numfashi, ko juwa yayin tafiya - Gagarumin canje-canjen da ba a bayyana ba a cikin tsarin ayyuka - Wahalar tafiya da ke kawo cikas ga ayyukan yau da kullun
Magana
- Paluch AE, et al. (2022) Matakan yau da kullun da mace-mace duka: ƙididdigar ƙididdiga na ƙungiyoyin ƙasa da ƙasa guda 15.Lafiyar Jama'a Lancet, 7 (3), e219-e228.
- Saint-Maurice PF, et al. (2020) Ƙungiyar Ƙididdiga ta Kullum da Ƙarfin Mataki Tare da Mutuwa Tsakanin Manyan Amurka.JAMA, 323 (12), 1151-1160.
- Del Pozo Cruz B, et al. (2022) Ƙungiyoyi masu Haɓakawa na Mataki na yau da kullum ƙidaya da Ƙarfi Tare da Ciwon daji da Ciwon Jiki da Ciwon Jiki da Mutuwa.JAMA Magungunan Ciki, 182 (11), 1139-1148.
- Del Pozo Cruz B, et al. (2022) Ƙungiyar Ƙididdigar Mataki na Kullum da Ƙarfin Ƙarfafawa Tare da Cutar Hauka.JAMA Neurology, 79 (10), 1059-1063.
- Lee IM, et al. (2019) Ƙungiyar Ƙarfafa Mataki da Ƙarfi Tare da Duk-Dalilin Mutuwar Mata a cikin Manya Mata.JAMA Magungunan Ciki, 179 (8), 1105-1112.
- Hatano Y. (1993) Amfani da pedometer don haɓaka motsa jiki na yau da kullun.ICHPER, 29, 4-8.