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ব্যস্ত জীবনের মাঝে আপনি সকাল, দুপুর নাকি রাত কোন সময়কে বেছে নিয়েছেন ব্যায়ামের জন্য? জানেন কি সময়ভেদে ব্যায়ামের ধরনে আসে নানা পরিবর্তন! সেই মতোই ব্যায়াম করছেন তো?
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অনেকেই ব্যায়াম করার জন্য ভোর কিংবা সকালকেই বেছে নেন। কিন্তু ঘুম থেকে ওঠার পরই ভারী ব্যায়াম না করাই ভালো। কারণ, এক্সারসাইজের জন্য শরীরে যথেষ্ট পরিমাণে এনার্জি থাকা প্রয়োজন যা ঘুম থেকে ওঠার পর পরই শরীরে থাকে না। ফলে হিতে বিপরীত হতে পারে। সময়ের অভাব থাকলে ঘুম থেকে ওঠার আধ ঘণ্টা পর হালকা জগিং বা মর্নিং ওয়ার্ক করুন। তাছাড়া চেষ্টা করুন ঘুম থেকে উঠে ফ্রেশ হয়ে জলখাবার খেয়ে তার কয়েক ঘণ্টা পর ব্যায়াম করার। মনে রাখবেন কখনোই খালি পেটে ব্যায়াম করা যাবে না এবং শরীরের জন্য পরিমিত ঘুম একান্ত প্রয়োজন। তাই ভোরবেলা ব্যায়াম করার পরিকল্পনা থাকলে সঠিক সময়ে ঘুমোতে যান এবং ৭ থেকে ৮ ঘন্টা ঘুমোন। ঘুম থেকে ওঠার পর শরীরটাকে অ্যাক্টিভ হওয়ার জন্য অন্তত তিন ঘণ্টা সময় দিন। তারপর শরীরের এনার্জি লেভেল স্বাভাবিক অবস্থায় পৌঁছলে তবেই ব্যায়াম করা শুরু করুন।
পাচারের আগেই উদ্ধার লক্ষাধিক টাকার সেগুন কাঠ, গ্রেপ্তার ১
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ব্যায়াম করার জন্য দিনের সবচেয়ে উপযুক্ত সময় হচ্ছে দুপুর কিংবা বিকেল। অর্থাৎ ঘুম থেকে ওঠার পর ৬ ঘণ্টা থেকে ১২ ঘণ্টার মধ্যে। যাদের ভারী এক্সারসাইজের পরিকল্পনা রয়েছে তারা দিনের যেকোনো একটি সময় বেছে নিন। দুপুরের খাবার খাওয়ার পর হালকা হাঁটুন। মনে রাখতে হবে, ভরা পেটে ব্যায়াম করা অত্যন্ত ক্ষতিকর। তাই দুপুরের খাবার খাওয়ার কমপক্ষে দুই ঘণ্টা পরে ব্যায়াম শুরু করতে পারেন। আপনার শরীরের অবস্থা অনুযায়ী সময় নির্ধারন করাটা ভালো, তবে দুই ঘণ্টার আগে কখনোই নয়।
এছাড়াও মনে রাখতে হবে, ভারী কোন ব্যায়াম করার ফলে শরীরের অনেক অঙ্গ প্রতঙ্গ প্রসারিত হয়ে থাকে। এদের রিলাক্স করার জন্য বেশ সময়ের প্রয়োজন। ফলে প্রতিদিন যদি আপনার রুটিনে দুই ঘণ্টা ব্যায়াম করার কথা থাকে, তবে অবশ্যই সে সময়টুকু দিনের বেলা ফেলবেন।
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যোগব্যায়াম করার জন্য সন্ধ্যা সবচেয়ে উপযুক্ত সময়। আপনি যদি বাইরে কাজে যান তবে কর্মক্ষেত্র থেকে বাড়ি ফেরার সময় কিছুটা পথ হেঁটেই আসুন।
হাঁটার সময় খেয়াল রাখবেন যেন ১০ মিনিটে ১ কিলোমিটার পথ হাঁটতে পারেন।
কিন্তু সেক্ষেত্রে বাড়ি ফিরে অবশ্যই আগে রিল্যাক্স করুন, যাতে এক্সারসাইজ করার সময় ক্লান্ত ভাব না থাকে। শরীরে কোনরকম কান্তিভাব থাকলে ব্যায়াম শুরু করবেন না। শরীরের কান্তিভাব আপনার মনঃসংযোগে বাঁধা দেবে। তাই হালকা কিছু খেয়ে নিয়ে কান্তিভাব দুর করে ফেলুন।
এরপর ১৫ মিনিট নিরিবিলি পরিবেশে মেডিটেশন করুন, এর ফলে আপনার মন ও শরীর দুটোই শান্ত হয়ে যাবে। এছাড়াও ট্রেডমিল, সাইক্লিং ব্যবহার করেও এইসময় ব্যায়াম করা যেতে পারে। এই ব্যায়াম গুলো ধীরে ধীরে করতে হয় বলে শরীরের উপর তেমন কোন চাপ পড়ে না। এছাড়াও মনে রাখতে হবে, ব্যায়াম করার পর শরীরের তাপমাত্রা, রক্ত চলাচল বেড়ে যায়। ফলে শরীর অধিক কর্মক্ষম থাকে এবং ক্লান্তভাব কেটে যায়। তাই ঘুমাতে যাওয়ার ঠিক আগেই ব্যায়াম করা উচিত নয়। ঘুমাতে যাওয়ার আগে কমপক্ষে ৩ ঘণ্টা আগে ব্যায়াম সেরে নিতে পারেন।
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তবে আপনি যে সময়ই ব্যায়াম করুন না কেন , সুস্বাথ্য লাভের জন্য কয়েকটি বিষয় আপনাকে অবশ্যই মনে রাখতে হবে। শুধু ব্যায়াম করলেই হবে না, ব্যায়ামের সঠিক সময়ের সঙ্গে খাওয়ার সময়ের সঠিক ভারসাম্য রাখতে হবে। নাহলে ব্যায়ামের সুফল পাওয়া যাবে না। যদি কোনোদিন কর্মব্যস্ততার কারণে কোন ব্যায়ামই করা না হয় তাহলে সেটা আপনার শরীর ও মনের জন্য ভালো নয়। তাই চেষ্টা করুন অন্ততপক্ষে দিনে আধ ঘণ্টা হলেও মেডিটেশন এবং জগিং বা হাঁটাহাঁটি করার । আরও একটি উল্লেখযোগ্য বিষয় হল, শারীরিক ক্ষমতা ও বয়স অনুযায়ী ব্যায়াম করা উচিত, ব্যাক পেইন বা শ্বাসকষ্ট থাকলে সব ধরনের ব্যায়াম করতে পারবেন না। তাই ব্যায়াম শুরু করার সিদ্ধান্ত নেওয়ার পর, বিশেষজ্ঞের পরামর্শ মতো খাবার এবং জীবন যাপনের সঠিক পদ্ধতিগুলোও মেনে চলুন আর হয়ে উঠুন সুস্বাস্থ্যের অধিকারী ।
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