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| Source: CNN |
Agar aapko lagta hai ke aapke paas rozmarra ki self-care ke liye, basic zaruriyat ke alawa, waqt nahi hai, toh aap akelay nahi hain. Kai log apne vyast schedules ko apni sehatmand lifestyle banane ke liye rukawat ke tor par pesh karte hain.
Aik naya tajurba yeh sabit karta hai ke aik 8-haftay ka mindfulness aur meditation program aam anti-anxiety dawai ke muqablay mein anxiety ke symptoms mein kami mein barabar kaaragar hai. Mindfulness bhi kaam karta hai jese ke dawai anxiety ko kam karne ke liye, study ne ye paya hai
Lekin agar aapko sirf paanch minute chahiye?
Yakeen karen ya na karen, paanch minute ya isse kam mein aap apni sehat aur tandurusti par moassar musbat asar daalne ke liye kuch taqatwar aur amali harkatein kar sakte hain.
Agar aap ab bhi yakeen nahi kar rahe hain ke aap waqt nikal sakte hain, toh dhyan dein ke aap woh minute ek kam faide mand, zyada waqt istemaal karne wale faaliyat se dobara le sakte hain. Aap kitni bar social media accounts check karte hain, be khabar posts mein mindlessly scroll karte hain aur phir aap dekhte hain ke paanch, das, ya phir bees minute beet chuke hain?
Zyada social media istemal ke negative mental health asarat se jor dene ke saath, agar aap un 7 mein se ek hain jo social media ka istemal karte hain, toh shayad aapke liye behtar ho ke aap paanch minute scrolling ki jagah neeche diye gaye paanch science-backed, sehat-afza harkaton mein se kisi ka chayan karen.
1. Apni Saans Par Dhyan Denein
Stress kam karna aur apni jismani aur zehni sehat ko taqat denay ke liye? Saans rokne ka waqt lein. Bas thoda rukain aur kuch minute apne naak se lambi, gehri saansain lein aur chhodein.
Aur behtar hai, ise shuru karne ke liye puray paanch minute ki zarurat nahi hai, 90 seconds mein bhi gehri saans lena ek physiological relaxation response ko stimulate karta hai jo stress hormone production ko rokta hai, blood pressure ko kam karta hai aur dhadkan ko ghatata hai, research ke mutabiq. Saansain behtar lene par aksar jhukav ko behtar bana sakti hain aur dard ko kam kar sakti hain.
2. Apne Jism Ko Hilayein
Bekarar rehna, khaas kar lambi baithakar, na sirf aapki jismani sehat ke liye nuksan deh hai balki aapki zehni bhi, jise aapki maut aur depression ka khatra hai. Apne jism ko sirf paanch minute ke liye bhi hilane se farq padta hai. Haqeeqatan mein, aik 2020 ki research ne ye paya hai ke rozana sirf 11 minute ki warzish, jese ke kisi bhi waqt mein kiye gaye increments mein, aapki zindagi ko barha deti hai.
Jism ko hilane ka tareeka aap par hai. Jab tak aap apne jism ko harkat mein rakhte hain, warzish ki kisam ka koi farq nahi padta. Aap paanch minute ka yoga flow kar sakte hain, body-weight exercises ya kisi aur tareeke se apne jism ko hilane ka tareeka chun sakte hain, jese ke kuch apne pasandida energetic songs par dance karke.
3. Dost Ke Sath Rabita Karein
Rozana paanch minute nikalein taake aap ko har roz dekha jaye aur suna jaye - aur is khidmat ko kisi aur ke liye bhi wapas karein. Agar aap kisi dost ya apne pyaron se shakhsan mulaqat nahi kar sakte, toh video chat ki madad se screen time aapki madad kar sakti hai. Ye hamesha behtar hota hai ke aap shakhsanat mein baat cheet karein, lekin kisi bhi tareeke se socializing jo aapko supported mehsoos karaye, ye tanha pan aur tanha pan ke jazbat se bacha sakta hai, jo cognitive skills ki kami, depression, dil ki dhadkan, lakwa aur jald maut se jorte hain.
Agar mamoolan taur par aapko dosto se har roz milna mushkil ho, toh koshish karen ke aap doosre logon ke saath bhi guftagu shuru karen jab aap apne kaam karte hain. Misal ke taur par, aap aasani se grocery store ke cashiers se unke din ke baare mein puchh sakte hain, unke jawab mein asli dilchaspi dikhayen aur apne apne din ke baare mein malumat share karen. Aapke apne aur unke liye ek muskurahat aur ikhlas se hue mawaslat bhi kisi lambi rah tak ja sakti hai.
4. Sehatmand Snacks Ki Tayyari Karein
Kya kabhi aapne TV dekhte waqt aise waqt guzara hai jab aapko snack chahiye hota hai lekin aap apne fridge mein mojood taza phalon ko dhone ka waqt nahi nikalna chahte, toh aap ne chips ka ek packet utha liya? Main ne zarur kiya hai. Pohnchayiye aisay wakti asool mein ki sehatmand faislay lene ki hifazati adat bhi asar daal sakti hai. Aam tor par, nutritionists aur fitness influencers ne haftay mein aik din ke liye tamam haftay ke khane ko tayyar karne ke faide ki tawajju di hai. Woh khud theek lag raha hai aur haftay bhar mein aasani ke sath kaam aata hai, lekin isey qayamati tor par aur lamba waqt
chahiye. Bas paanch minute har doosre din ya aise mein apne pasandida taza phalon aur sabziyon ko dhone aur katne mein guzara karne se kamzor jawaan aur lamba waqt tayyar karne ka acha tareeka hai.
5. Chhota Sa Walk
Tehqiqat ne ye dikhaya hai ke 10,000 qadam rozana se aapke cancer, dil ki bimari aur jald maut ke khatre ko kam kar sakti hai, lekin naye tajurbe ne ye paya hai ke kisi bhi qisam ki sair bhi madad karti hai. Toh bas aapke mohallay mein ya apne office building ke andar ek paanch minute ki chhota sa walk aapki sehat ko behtar banane mein madadgar hai.
Aur isko aage bhi barhayein (ye bhi ek mazaq hai), her 30 minute ke baad paanch minute tak chalne se, hilaye jaye hue khoon ka dabao aur khoon mein shakar mein ek foran mehsoos karne ka natija hai, hilaye gaaye kisi taaza research ke mutabiq.
Bekarar sehat ke liye behtar irade, jese ke hamesha cheese ya chocolate chhodna, paanch minute ke amalat ke muqably mein zyada amali hain. Mustawabit amal se, ye aapke pure zindagi mein wellness barhane wale faide dene wali sehatmand aadatein ban sakti hain - aur in paanch minute ke amalat ki wajah se, shayad aapko ek zindagi ke liye bhi lambi zindagi mil sake!