टहलना

टहलना

टहलना भी एक व्यायाम है। यह ऐरोबिक व्यायाम के अन्तर्गत आता है। इससे एल. डी. एल कोलेस्ट्रोल एंव ट्रिग्लिसराइड्स का स्तर धटता है। साथ ही एच. डी. एल कोलेस्ट्रोल का स्तर बढ़ता है, जो कि एक अच्छा होता है कोलेस्ट्रोल । टहलने से होने वाले लाभ से भारतीय प्राचीन काल से परिचित थे। इसका वर्णन हमे चीनी यात्री इत्सिंग (672-688)ई0 के वृत्तांत में मिलता है। वह लिखता है कि ‘‘भारतीय प्रातः काल और सायंकाल भ्रमण के लिये जाया करते थे। भ्रमण करने से रोग दूर होते है और भोजन पचने मे सहायता मिलती है।‘‘


सूर्योदय से कम से कम एक घण्टा पूर्व उठकर शौचादि, क्रिया से निवृत्त होकर टहलने के लिए निकलना चाहिए। खूब तेज टहलना चाहिए। टहलते समय हाथ पूरा आगे पीछे चलना चाहिए। जैसे पुलिस या सैनिक परेड करते है ठीक उसी प्रकार हाथ आगे पीछे करते हुए तेजी से टहलना चाहिए। श्वंास मुह बन्द करके सदैव नाक से लेनी चाहिए। इससे फेफड़े कमजोर नही होते है। टहलने में नीरसता न आने पाये इसलिए रास्ता बदलकर आप टहल सकते है। जहाँ तक सम्भव हो अकेले टहलना चाहिए अनेक व्यक्तियों के साथ टहलने से बात-चीत होती रहती है, जिससे टहलने के नियम में व्यवधान उत्पन्न होता है। साथ ही बोलते रहने से मुँह से सांस फेफडों में जाती रहती है। जो स्वास्थय के लिए हानिकारक होती है। प्रतिदिन चार या पाँच किमी0 नियमित रुप से टहलना चाहिए। कुत्ते, बन्दर, गाय एंव अन्य जानवरों से सुरक्षा के लिए हाथ में रुल या छड़ी लेकर टहलना चाहिए। टहलते समय बीच-बीच में दौड़ना भी चाहिए दौड़ने से हृदय की धड़कन शीघ्र ही बढ़ जाती है और रक्त शुद्ध होता है। दौड़ते समय भी सांस सदैव मुँह बन्द करके नाक से ही लेनी चाहिए। सम्भव हो तो सूर्योदय तक अपना टहलने का कार्यक्रम पूर्ण कर लेना चाहिए। तेज टहलने पर दस मिनट में लगभग एक किमी0 की दूरी तय होती है। इस प्रकार चार किमी0 टहलने में लगभग चालीस मिनट लगते है। यदि व्यक्ति निर्बल है परन्तु चल फिर सकता है, तो प्रारम्भ में धीरे-धीरे और कम दूरी ही टहले बाद में दूरी और चाल बढ़ाते रहना चाहिए। कोई भी व्यायाम यू तो अपना प्रभाव तुरंत दिखलाता है। शरीर में रक्त संचालन तीव्र कर देता है। परन्तु वास्तविक लाभ छः माह के पश्चात् ही दृष्टिगोचर होता है।

कुछ पित्त प्रधान व्यक्तियों को भारी व्यायाम करने से उनके सर में चक्कर, पेट और हृदय में जलन जैसे कुलक्षण उत्पन्न होते है। परन्तु टहलने से ऐसा कुछ भी नही होता है। पेट साफ रहता है और शरीर भी स्वस्थ रहता है। धीरे- धीरे वे भारी व्यायाम पर आ सकते है। बुर्जुगों के लिए टहलना सबसे अच्छा व्यायाम है। जो लोग किन्हीं कारणवश प्रातःकाल नही टहल सकते उन्हें सायं या रात्रि को भोजनोंपरान्त अवश्य टहलना चाहिए। सूर्योंदय के पूर्व टहलने से जो वायु हमे प्राप्त होती है वह ओजोनयुक्त होती है। साथ ही ट्रैफिक आदि कम रहने के कारण वातावरण नाना प्रकार के प्रदूषणों से मुक्त रहता है। सायं या रात्रि कालीन भ्रमण से हमें शुद्ध वायु का पूरा लाभ तो नहीं मिलता है, परन्तु अन्य लाभ अवश्य प्राप्त होते है। कुछ लोगो के पास समय का अभाव होने के कारण उन्हें व्यायाम करने का मौका नही मिल पाता है। ऐसे लोगो को जब भी मौका मिले व्यायाम कर लेना चाहिए। परन्तु भोजन के कम से कम चार घण्टे के पश्चात ही कोई व्यायाम करना चाहिए। लेकिन टहलने के सम्बन्ध में ऐसा कोई नियम नहीं है। हाँ दिन के भोजन के पश्चात लगभग आधेे घण्टे सोना या विश्राम करना चाहिए।


वर्ष में एक बार पैदल पर्वतीय यात्रा अवश्य करनी चाहिए। पर्वत पर चढ़ने से चूंकि झुक कर आगे चढ़ना पढ़ता है इससे हमारे लिवर,आँत और हृदय आदि पर दबाव पड़ता है जिससे उनका अच्छा और एक अलग व्यायाम हो जाता है साथ ही स्वच्छ हवा भी मिलती है और पिकनिक भी हो जाता है यदि आप कतिपय कारणवश पर्वतीय यात्रा पर नही जा सकते तो प्रतिदिन प्रातः कालीन भ्रमण कर जाते समय फलाई ओवर का अवश्य प्रयोग करें इससे आपको पर्वतीय यात्रा के लाभ का कुछ अंश प्रतिदिन प्राप्त होता रहेगा। एक बात याद रखिए जब तक आप हाथ पैर पूरी तेजी से चलाते हुए दु्रतगति से नहीं टहेलियेगा तब तक आपको टहलने का पूरा लाभ नहीं मिलेगा और टहलना शब्द व्यर्थ बदनाम होगा।

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Trump’s pressure on investigators prompted Rep.
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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

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Trump’s pressure on investigators prompted Rep.
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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

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Trump’s pressure on investigators prompted Rep.
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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

Reply

Trump’s pressure on investigators prompted Rep.
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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

Reply

Trump’s pressure on investigators prompted Rep.
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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

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Trump’s pressure on investigators prompted Rep.
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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

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Trump’s pressure on investigators prompted Rep.
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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

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Trump’s pressure on investigators prompted Rep.
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Zoe Lofgren, who sits on the House committee probing the insurrection, to warn that the ex-President had issued a “call to arms.”
“Calling out for demonstrations if, you know, anything adverse, legally, happens to him, is pretty extraordinary. And I think it’s important to think through what message is being sent,” the California Democrat told CNN’s Pamela Brown on Sunday.
In yet another sign of Trump’s incessantly consuming inability to accept his election loss, he issued a statement that same evening slamming former Vice President Mike Pence for refusing his demands to overturn the result of the democratic election in 2020, and falsely claimed that the then-vice president had the power to do so.

Reply

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