{"id":5679,"date":"2023-08-24T13:26:00","date_gmt":"2023-08-24T11:26:00","guid":{"rendered":"https:\/\/healthmag.al\/?p=5679"},"modified":"2023-08-24T13:26:00","modified_gmt":"2023-08-24T11:26:00","slug":"9-perfitimet-e-hiking","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/08\/24\/9-perfitimet-e-hiking\/","title":{"rendered":"9 p\u00ebrfitimet e &#8220;hiking&#8221;\u00a0"},"content":{"rendered":"<p><span data-contrast=\"none\">P\u00ebrve\u00e7 t\u00eb qenit nj\u00eb form\u00eb e mir\u00eb ushtrimesh, ecja n\u00ebp\u00ebr natyr\u00eb vjen me p\u00ebrfitime t\u00eb tjera sh\u00ebndet\u00ebsore si ulja e presionit t\u00eb gjakut, p\u00ebrmir\u00ebsimi i gjumit dhe reduktimi i depresionit dhe ankthit.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> \u00a0<\/span><span data-contrast=\"none\">Pra, lidhni ato \u00e7izmet e ecjes, merrni nj\u00eb shishe me uj\u00eb dhe pak krem kund\u00ebr diellit dhe dilni n\u00eb parkun tuaj m\u00eb t\u00eb af\u00ebrt p\u00ebr t\u00eb korrur shp\u00ebrblimet.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><strong>\u00c7far\u00eb llogaritet si sh\u00ebtitje?\u00a0<\/strong><\/p>\n<p><span data-contrast=\"none\">Mendoni ecjen si nj\u00eb specter.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\"><em>&#8220;Nuk ka asnj\u00eb arsye p\u00ebr t\u00eb kufizuar me t\u00eb v\u00ebrtet\u00eb at\u00eb q\u00eb ju e identifikoni si ecje&#8221;,<\/em> vazhdon ai.<em> \u201cMendoj se sa her\u00eb q\u00eb dikush del n\u00eb natyr\u00eb dhe po l\u00ebviz nga pika A n\u00eb pik\u00ebn B dhe po rrit rrahjet e zemr\u00ebs, ju mund ta konsideroni k\u00ebt\u00eb nj\u00eb hike.\u201d<\/em><\/span><em>\u00a0<\/em><\/p>\n<p><span data-contrast=\"none\">N\u00ebse thjesht po ecni, do t\u00eb keni m\u00eb shum\u00eb nj\u00eb st\u00ebrvitje p\u00ebr pjes\u00ebn e poshtme t\u00eb trupit. Por n\u00ebse keni nj\u00eb \u00e7ant\u00eb shpine, do t\u00eb keni m\u00eb shum\u00eb nj\u00eb st\u00ebrvitje p\u00ebr t\u00eb gjith\u00eb trupin.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> \u00a0<\/span><span data-contrast=\"none\">Dhe kur b\u00ebhet fjal\u00eb p\u00ebr at\u00eb se sa shpejt mund t\u00eb shihni disa nga p\u00ebrfitimet, gjith\u00e7ka \u00ebsht\u00eb unike p\u00ebr \u00e7do individ. Pra, sa koh\u00eb ju duhet t\u00eb jeni mes natyr\u00ebs varet nga sa aktiv keni qen\u00eb.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\"><em>&#8220;N\u00ebse ju keni nj\u00eb jet\u00eb sedentare, edhe pak p\u00ebrpjekje do t\u00eb sjell\u00eb shum\u00eb p\u00ebrfitime,&#8221;<\/em> shpjegon Dr. Kampert. <em>&#8220;Por, nd\u00ebrsa p\u00ebrshtateni dhe b\u00ebheni aktiv,\u00a0 do t&#8217;ju duhet t\u00eb rrisni stresin n\u00eb trup ose duke rritur koh\u00ebzgjatjen, ose intensitetin, ose frekuenc\u00ebn.&#8221;<\/em><\/span><em>\u00a0<\/em><\/p>\n<p><strong>P\u00ebrfitimet e ecjes\u00a0<\/strong><\/p>\n<p><span data-contrast=\"none\">Hiking \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e shk\u00eblqyer p\u00ebr t\u00eb dal\u00eb n\u00eb natyr\u00eb dhe p\u00ebr t\u00eb marr\u00eb disa ushtrime brenda. K\u00ebtu jan\u00eb disa p\u00ebrfitime t\u00eb ecjes.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Redukton rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Ashtu si me t\u00eb gjitha ushtrimet, ecja n\u00eb k\u00ebmb\u00eb vjen me p\u00ebrfitime p\u00ebr sh\u00ebndetin e zemr\u00ebs. Studimet kan\u00eb treguar se ushtrimet mund t\u00eb zvog\u00eblojn\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs. Duke u ushtruar, qarkullimi juaj p\u00ebrmir\u00ebsohet dhe zemra juaj b\u00ebhet m\u00eb e fort\u00eb.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Rekomandohet q\u00eb t\u00eb gjith\u00eb t\u00eb b\u00ebjn\u00eb t\u00eb pakt\u00ebn 150 minuta ushtrime me intensitet t\u00eb moderuar \u00e7do jav\u00eb. Gjith\u00e7ka ka t\u00eb b\u00ebj\u00eb me p\u00ebrmir\u00ebsimin e konsumit tuaj t\u00eb oksigjenit ose VO2 max, q\u00eb tregon se sa mir\u00eb zemra juaj e shtyn gjakun n\u00eb muskujt tuaj dhe sa me efikasitet muskujt tuaj mund t\u00eb nxjerrin oksigjenin nga gjaku juaj qarkullues.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Ul presionin e gjakut<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Ju mund t\u00eb keni presion t\u00eb lart\u00eb t\u00eb gjakut dhe as t\u00eb mos e dini &#8211; kjo \u00ebsht\u00eb arsyeja pse hipertensioni quhet ndonj\u00ebher\u00eb &#8220;vras\u00ebsi i heshtur&#8221;. Mund t\u00eb jet\u00eb e v\u00ebshtir\u00eb p\u00ebr t\u00eb zbuluar simptomat dhe n\u00ebse nuk trajtohet, mund t\u00eb \u00e7oj\u00eb n\u00eb probleme serioze sh\u00ebndet\u00ebsore si goditje n\u00eb tru ose atak n\u00eb zem\u00ebr.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Nj\u00eb gj\u00eb q\u00eb mund t\u00eb b\u00ebni p\u00ebr t\u00eb ndihmuar n\u00eb uljen e presionit t\u00eb gjakut?! St\u00ebrvitja.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">K\u00ebrkimet kan\u00eb treguar vazhdimisht se st\u00ebrvitja \u00ebsht\u00eb po aq efektive sa nj\u00eb doz\u00eb e plot\u00eb e ila\u00e7eve antihipertensive n\u00eb uljen e presionit t\u00eb gjakut.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Lufton diabetin<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Medikamentet orale dhe medikamentet e insulin\u00ebs ndihmojn\u00eb n\u00eb trajtimin e k\u00ebsaj s\u00ebmundjeje.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Megjithat\u00eb, t\u00eb qenit aktiv ndihmon n\u00eb kontrollin e niveleve t\u00eb sheqerit n\u00eb gjak dhe rrit ndjeshm\u00ebrin\u00eb e trupit tuaj ndaj insulin\u00ebs.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">&#8220;P\u00ebr shkak t\u00eb st\u00ebrvitjes, ju mund t\u00eb keni t\u00eb nj\u00ebjtat efekte q\u00eb do t\u00eb kishte insulin. N\u00ebse jeni dikush me diabet dhe sheqeri juaj n\u00eb gjak \u00ebsht\u00eb i lart\u00eb, n\u00eb fakt mund ta ulni sheqerin n\u00eb gjak me periudha st\u00ebrvitjeje periodike.\u201d<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Trajton obezitetin<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Hiking, i cili mund t\u00eb jet\u00eb nj\u00eb st\u00ebrvitje p\u00ebr t\u00eb gjith\u00eb trupin, \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e shk\u00eblqyer p\u00ebr t\u00eb djegur kalori. P\u00ebr t\u00eb humbur pesh\u00eb, q\u00ebllimi \u00ebsht\u00eb t\u00eb krijoni nj\u00eb deficit kalorik.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Rezultati? Ju duhet t\u00eb digjni m\u00eb shum\u00eb kalori sesa konsumoni. P\u00ebr t\u00eb humbur rreth 1 ose 2 kilogram\u00eb n\u00eb jav\u00eb, zakonisht keni nevoj\u00eb p\u00ebr nj\u00eb deficit prej 500 kalorish \u00e7do dit\u00eb. Kjo mund t\u00eb b\u00ebhet p\u00ebrmes diet\u00ebs suaj, si dhe p\u00ebrmes aktivitetit fizik.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Dhe nd\u00ebrsa \u00e7do form\u00eb ushtrimi \u00ebsht\u00eb e mrekullueshme, ju d\u00ebshironi t\u00eb p\u00ebrqendroheni n\u00eb ushtrimet e rezistenc\u00ebs si ecja p\u00ebr t\u00eb parandaluar humbjen e muskujve. &#8220;Trupi juaj mund t\u00eb djeg\u00eb muskujt p\u00ebr energji. Por duke ngarkuar muskujt tuaj ose duke b\u00ebr\u00eb ushtrime me pesh\u00eb, ai i d\u00ebrgon nj\u00eb sinjal trupit tuaj p\u00ebr t\u00eb djegur dhjamin n\u00eb vend t\u00eb muskujve.&#8221;<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Redukton ankthin dhe depresionin<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Qielli i past\u00ebr blu, lulet n\u00eb lul\u00ebzim, ketrat q\u00eb kalojn\u00eb n\u00ebp\u00ebr pem\u00eb &#8211; t\u00eb qenit n\u00eb natyr\u00eb \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb shum\u00eb e mir\u00eb p\u00ebr t\u00eb marr\u00eb nj\u00eb nxitje natyrale t\u00eb lumturis\u00eb<\/span><span data-contrast=\"none\">. Pra, t\u00eb jesh jasht\u00eb n\u00eb natyr\u00eb me shum\u00eb gjelb\u00ebrim \u00ebsht\u00eb nj\u00eb mjedis i mrekulluesh\u00ebm terapeutik.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Ngjyra\u00a0 jeshile ka nj\u00eb efekt qet\u00ebsues q\u00eb rregullon aktivitetin tuaj parasimpatik dhe zvog\u00eblon aktivitetin tuaj simpatik ose reagimin tuaj t\u00eb luftimit ose fluturimit.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Dhe kur l\u00ebvizni, trupi juaj l\u00ebshon endorfin\u00eb, t\u00eb cilat jan\u00eb hormone q\u00eb mund t\u00eb zvog\u00eblojn\u00eb dhimbjen dhe t\u00eb rrisin k\u00ebnaq\u00ebsin\u00eb. Gjithashtu rrit ndjeshm\u00ebrin\u00eb tuaj ndaj serotonin\u00ebs dhe norepinefrin\u00ebs \u2013 hormone q\u00eb mund t\u00eb leht\u00ebsojn\u00eb ndjenjat e depresionit.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>P\u00ebrmir\u00ebson gjumin<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">N\u00ebse keni v\u00ebshtir\u00ebsi p\u00ebr t\u00eb fjetur nj\u00eb gjum\u00eb t\u00eb mir\u00eb, at\u00ebher\u00eb nj\u00eb sh\u00ebtitje mund t\u00eb jet\u00eb e dobishme.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Ekspozimi ndaj vitamin\u00ebs D mund t\u00eb ndihmoj\u00eb n\u00eb kontrollin e ciklit tuaj zgjim-gjum\u00eb. Dhe t\u00eb qenit jasht\u00eb dhe t\u00eb ushtroni gjithashtu do t\u00eb rris\u00eb temperatur\u00ebn e trupit tuaj, k\u00ebshtu q\u00eb kur temperatura juaj e brendshme t\u00eb ulet, mund t&#8217;ju \u04aboj\u00eb n\u00eb gjum\u00eb.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Ndihmon n\u00eb nd\u00ebrtimin e muskujve dhe kockave t\u00eb forta<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Kur ushtroheni, po ndikoni n\u00eb densitetin e kockave t\u00eb trupit tuaj, sipas hulumtimeve. Ju gjithashtu po ngadal\u00ebsoni sa shpejt trupi juaj humbet kalciumin &#8211; nj\u00eb komponent jetik p\u00ebr kocka t\u00eb forta. Dhe kjo \u00ebsht\u00eb thelb\u00ebsore sepse me kalimin e mosh\u00ebs, kockat tona humbasin natyrsh\u00ebm densitetin, gj\u00eb q\u00eb mund t\u00eb \u00e7oj\u00eb n\u00eb osteoporoz\u00eb. Hulumtimet tregojn\u00eb se pas mosh\u00ebs 40 vje\u00e7are, ne humbim rreth 1% t\u00eb densitetit t\u00eb kockave n\u00eb vit.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Ecja mund t\u00eb luaj\u00eb nj\u00eb rol t\u00eb mir\u00eb n\u00eb densitetin e kockave sidomos n\u00ebse mbani nj\u00eb \u00e7ant\u00eb shpine sepse at\u00ebher\u00eb jeni duke ngarkuar shtyll\u00ebn kurrizore.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Dhe kur b\u00ebhet fjal\u00eb p\u00ebr nd\u00ebrtimin e muskujve t\u00eb fort\u00eb, vet\u00ebm mendoni p\u00ebr veprimet e ecjes dhe se si kjo mund t\u00eb ndihmoj\u00eb n\u00eb mbajtjen e k\u00ebtyre muskujve t\u00eb aktivizuar dhe t\u00eb angazhuar.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">N\u00ebse jeni duke ecur n\u00eb nj\u00eb kod\u00ebr, kjo po punon muskujt tuaj kuadriceps. Por edhe\u00a0 kur po ecni posht\u00eb, po i punoni t\u00eb nj\u00ebjt\u00ebt muskuj thjesht n\u00eb nj\u00eb m\u00ebnyr\u00eb tjet\u00ebr.\u201d<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>P\u00ebrmir\u00ebson artritin<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">P\u00ebr ata q\u00eb kan\u00eb artrit, ve\u00e7an\u00ebrisht n\u00eb gjunj\u00eb ose ij\u00eb, mund t\u00eb keni dhimbje kur p\u00ebrpiqeni t\u00eb ushtroheni. Por ecja \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e thjesht\u00eb p\u00ebr t\u00eb rritur rrahjet e zemr\u00ebs pa i stresuar shum\u00eb ky\u00e7et tuaja.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">&#8220;P\u00ebr t\u00eb rritur rrahjet e zemr\u00ebs deri n\u00eb nj\u00eb interval t\u00eb caktuar, mund t&#8217;ju duhet t\u00eb vraponi p\u00ebr ta b\u00ebr\u00eb k\u00ebt\u00eb dhe kur vraponi, n\u00eb fakt keni tet\u00eb her\u00eb forc\u00ebn e pesh\u00ebs tuaj trupore.\u00a0 Por kur jeni duke ecur, \u00ebsht\u00eb vet\u00ebm trefishi i pesh\u00ebs suaj trupore. Pra, edhe n\u00ebse po ecni me nj\u00eb rit\u00ebm m\u00eb t\u00eb ngadalt\u00eb, do t\u00eb jeni n\u00eb gjendje t\u00eb rrisni rrahjet e zemr\u00ebs tuaj m\u00eb t\u00eb larta nd\u00ebrsa ende ecni, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos keni aq ndikim t\u00eb lart\u00eb.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Hulumtimet tregojn\u00eb gjithashtu se st\u00ebrvitja mund t\u00eb zvog\u00ebloj\u00eb dhimbjen dhe ngurt\u00ebsimin e m\u00ebngjesit tek ata me artrit.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Ndihmon me ekuilibrin<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Vet\u00ebm mendoni se si duket toka n\u00eb m\u00ebnyr\u00eb tipike n\u00eb nj\u00eb sh\u00ebtitje &#8211; kodra, papast\u00ebrti, balt\u00eb, shk\u00ebmbinj dhe rr\u00ebnj\u00eb pem\u00ebsh q\u00eb krijojn\u00eb nj\u00eb terren t\u00eb pabarabart\u00eb. Kur jeni duke lundruar jasht\u00eb, ju jeni n\u00eb gjendje t\u00eb p\u00ebrshtateni me ato ndryshime n\u00eb ekuilibrin tuaj.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">P\u00ebr t\u00eb ruajtur ekuilibrin tuaj, ju duhet t\u00eb jeni n\u00eb gjendje t\u00eb ndjeni ndryshimin dhe qendr\u00ebn tuaj t\u00eb gravitetit, t\u00eb p\u00ebrshtateni me t\u00eb dhe pastaj t\u00eb keni forc\u00ebn p\u00ebr ta b\u00ebr\u00eb at\u00eb rregullim.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><strong>K\u00ebshilla p\u00ebr ecje\u00a0<\/strong><\/p>\n<p><span data-contrast=\"none\">Pavar\u00ebsisht n\u00ebse jeni nj\u00eb fillestar i ecjes ose adhurues i natyr\u00ebs, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb t\u00eb p\u00ebrgatiteni para \u00e7do sh\u00ebtitjeje. Dr. Kampert ofron disa k\u00ebshilla se \u00e7far\u00eb t\u00eb b\u00ebni.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Mbroni k\u00ebmb\u00ebt tuaja.\u00a0<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Jo vet\u00ebm q\u00eb duhet t\u00eb vishni k\u00ebpuc\u00eb t\u00eb rehatshme dhe t\u00eb p\u00ebrshtatshme, por gjithashtu duhet t&#8217;i mbani k\u00ebmb\u00ebt t\u00eb thata. &#8220;\u00c7orape e p\u00ebrshtatshme do t\u00eb largoj\u00eb \u00e7do lag\u00ebshti,&#8221; Nj\u00eb \u00e7orape leshi do t\u00eb vazhdoj\u00eb t\u00eb mbaj\u00eb nxeht\u00ebsin\u00eb kur ato jan\u00eb t\u00eb lagura kundrejt nj\u00eb \u00e7orape pambuku.&#8221; Disa alpinist\u00eb i lyejn\u00eb k\u00ebmb\u00ebt me nj\u00eb deodorant aerosol dhe antidjers\u00eb p\u00ebr t&#8217;i mbrojtur nga djersitja.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Vishuni me shtresa.\u00a0<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Mund t\u00eb nxeheni shpejt pasi t\u00eb rritet rrahja e zemr\u00ebs. Pra, \u00ebsht\u00eb jetike q\u00eb t\u00eb visheni n\u00eb shtresa q\u00eb mund t&#8217;i hiqni leht\u00ebsisht. Gjithashtu, mendoni t\u00eb sillni veshje shtes\u00eb si doreza dhe kapele. N\u00ebse jeni n\u00eb nj\u00eb mjedis t\u00eb nxeht\u00eb, do t\u00eb djersiteni dhe do t\u00eb humbni l\u00ebngjet e trupit n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb. Edhe kur \u00ebsht\u00eb ftoht\u00eb, ju humbni shum\u00eb lag\u00ebshti t\u00eb trupit.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Q\u00ebndroni t\u00eb hidratuar.\u00a0<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Duke folur p\u00ebr djersitje, kjo mund t\u00eb \u00e7oj\u00eb n\u00eb dehidrim, edhe n\u00eb mot t\u00eb ftoht\u00eb. &#8220;Ju humbni shum\u00eb lag\u00ebshti nga trupi duke u p\u00ebrpjekur t\u00eb ngrohni ajrin nd\u00ebrsa merrni frym\u00eb.&#8221; Sillni nj\u00eb shishe me uj\u00eb p\u00ebr tu hidratuar gjat\u00eb ecjes.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<ul>\n<li><em><strong>Njihni rrethin\u00ebn tuaj.\u00a0<\/strong><\/em><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">Sigurohuni q\u00eb t\u00eb karikoni telefonin tuaj celular dhe merrni parasysh shkarkimin e nj\u00eb aplikacioni busull. Dhe le ta dij\u00eb dikush se ku po shkoni dhe kur.\u00a0<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">N\u00eb p\u00ebrgjith\u00ebsi, ecja \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e shk\u00eblqyeshme p\u00ebr t&#8217;u st\u00ebrvitur dhe vjen me p\u00ebrfitimet shtes\u00eb t\u00eb rritjes s\u00eb humorit, p\u00ebrmir\u00ebsimit t\u00eb gjumit dhe ndihmimit me nj\u00eb s\u00ebr\u00eb kushtesh t\u00eb mundshme mjek\u00ebsore.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Dhe mos harroni t\u00eb ecni me ritmin tuaj &#8211; nuk keni nevoj\u00eb t\u00eb b\u00ebheni nj\u00eb alpinist ekspert brenda nat\u00ebs. Thjesht filloni pak dhe ecni ngadal\u00eb derisa t\u00eb ndiheni rehat n\u00eb mjedisin tuaj. Dhe mos harroni t\u00eb shikoni lart, posht\u00eb dhe p\u00ebrreth p\u00ebr t\u00eb par\u00eb qiellin e ndritsh\u00ebm blu, flladin n\u00eb l\u00ebkur\u00ebn tuaj dhe ngroht\u00ebsin\u00eb e diellit.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">\u00c7do sh\u00ebtitje ofron nj\u00eb mund\u00ebsi unike p\u00ebr t\u00eb p\u00ebrjetuar qiellin mbi ju, tok\u00ebn posht\u00eb jush dhe paqen brenda jush.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><strong>Burimi: <a href=\"https:\/\/health-clevelandclinic-org.cdn.ampproject.org\/c\/s\/health.clevelandclinic.org\/9-benefits-of-hiking\/amp\/\">Cleveland Clinic<\/a>\/ P\u00ebrktheu dhe p\u00ebrshtati n\u00eb shqip p\u00ebr HealthMag: K.Bardhi\u00a0<\/strong><\/p>\n<p><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:0,&quot;335551620&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>P\u00ebrve\u00e7 t\u00eb qenit nj\u00eb form\u00eb e mir\u00eb ushtrimesh, ecja n\u00ebp\u00ebr natyr\u00eb vjen me p\u00ebrfitime t\u00eb tjera sh\u00ebndet\u00ebsore si ulja e presionit t\u00eb gjakut, p\u00ebrmir\u00ebsimi i gjumit dhe reduktimi i depresionit dhe ankthit. \u00a0Pra, lidhni ato \u00e7izmet e ecjes, merrni nj\u00eb shishe me uj\u00eb dhe pak krem kund\u00ebr diellit dhe dilni n\u00eb parkun tuaj m\u00eb t\u00eb [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,13],"tags":[],"class_list":{"0":"post-5679","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-living-healthy","8":"category-news-experts"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - 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