Ukuhamba Kukhuthaza Ukuphila Okude Nokunciphisa Ingozi Yakho Yokufa
Ingabe ukuhamba kukhulisa ukuphila kwakho isikhathi eside? Izifundo zithole ubudlelwane phakathi kokuhamba ngaphezulu nokuphila isikhathi eside.
Thatha 3000 Izinyathelo Eziningi Ngosuku Ukuze Uphile Kude
Gqoka i- Fitbit yakho, phuma emzimbeni we-recliner bese uqala ukuhambisa indlela yakho ekuphileni okude. Ukutadisha kwama-2500 ase-Australia aphakathi kweminyaka engama-25 bathola ukuthi ukwandisa izinyathelo zabo zokuhamba nge-pedometer ngosuku kusukela ezingeni elihlala phansi kuze kube yizinyathelo ezingu-10 000 ngosuku bancishisa ingozi yabo yokufa ngamaphesenti angu-40 Ukuthola okubonakala kubonakala kuhamba phambili, kuphila isikhathi eside.
Ukwengeza izinyathelo ezingu-3000 ngosuku , okulingana no-1.5 miles noma ukuhamba imizuzu engu-30 , kunciphisa ingozi yokufa ngaphambi kwesikhathi ngamaphesenti angu-12. Ucwaningo lulandele abahlanganyeli eminyakeni engama-15.
Ungayeki ukuhamba. Ukutadisha okukhulu okuzoshicilelwa ngo-2017 kwathola ukuthi abadala asebehamba phambili banciphisa kakhulu ingozi yabo yonke into yokufa uma kuqhathaniswa nalabo abangasebenzi. Labo abasebenzisa ukuhamba njengomsebenzi wabo wodwa kuphela kodwa bahlangabezane nezincomo zokuhamba ngokushesha ngamaminithi angu-150 noma ngaphezulu ngeviki banciphisa amathuba abo okufa ngamaphesenti angu-20 uma kuqhathaniswa nalabo abahamba amahora angaphansi kwamahora amabili ngesonto. Banciphisa ingozi yokufa ngesifo sokuphefumula ngamaphesenti angu-30 nomdlavuza ngamaphesenti angu-9 uma kuqhathaniswa nalabo abahamba kancane. Kodwa kwakukhona ibhonasi kulabo abahamba amahora angaphansi kwamahora amabili ngesonto, ngoba babe nengozi engaphansi kuka-26 yokufa labo labo ababengasebenzi.
Isiphetho: yenza okuningi ngangokunokwenzeka.
Ukusebenzisa i-pedometer kungakugqugquzela ukuthi uhambe kabanzi , futhi futhi ngokulinganayo ulinganisa ukuthi uhamba ngendlela ocabanga ngayo. Kuyindlela ehle yokusebenzisa uma ungasebenzi futhi ufuna ukuqala nokuqhubeka.
Imiphumela Enhle Yempilo Yokuhamba
Ukuhamba nezinye izinhlobo zokuzivivinya cishe kuvikela inhliziyo nenqubo yokujikeleza ngokukhulisa i-HDL, i-cholesterol enhle, nokugcina isisindo phansi.
Ochwepheshe basolisa ukuthi kungasiza ekuvimbeleni umdlavuza ngemiphumela enenzuzo kumzimba wokuvikela omzimba namazinga e-hormone, phakathi kwezinye izinto. Ukuhamba futhi kunomthelela ekwenzeni "ukuhlala njalo" okwehlisa izinga lomdlavuza wekoloni. Ucwaningo lubonisa ukuhamba kanye nokunye ukuzivocavoca umzimba kunciphisa ingozi yomdlavuza webele. Bheka ezinye izihloko zethu zokuvikela nokuhamba kwezifo.
Amanzi nokuzivocavoca kunciphisa ingozi yeCrorectal Cancer
Phuza uphinde uhambe, isifundo e-Taiwan sithole umdlavuza ongaphansi kwamaphesenti angama-83 emadodeni asebenzayo ngokumelene namadoda ahlala phansi. Abatholanga umphumela kubantu besifazane, kodwa lokho kungase kube ngoba abesifazane baseTaiwan abavamile ukuhlala phansi ngoba benza imisebenzi eminingi yendlu.
Izinzuzo zokuzivocavoca ezilinganiselwe Inhliziyo
Awudingi ukuzwa ukushiswa. Imaminithi engama-30 ngosuku lokuhamba iletha ukunciphisa iningi lokuhlaselwa kwenhliziyo njengendlela yokuzivocavoca okukhulu, ngokusho kocwaningo olwanyatheliswa ku-Archives of Internal Medicine.
Ukuzivikela okuphephile njengoba udala futhi nemibandela yezempilo
Ukuvimbela ukulimala kwezemidlalo kuvame ukukhathazeka. Abahambahamba bangasebenzisa izimiso eziningi ezivame ukuvimbela ukulimala okusebenzayo uma useneminyaka engaphezu kwengu-50. Yakha isikhathi sakho sokuhamba nesivinini ngokushesha. Ukuhamba kwansuku zonke kukuhle kuwe, kodwa futhi uthathe usuku lokuphumula ngemuva kokusebenza okude kakhulu noma okunamandla ukuze unike umzimba wakho ithuba lokulungisa nokwakha imisipha entsha.
Hlola noma yiluphi iseluleko ngomqondo wakho ovamile kanye nezincomo zakho zomhlinzeki wezempilo.
I-arthritis nesifo sikashukela yizimo ezivamile abantu abaningi abakhulayo njengoba bekhula. Ukuhamba kuvame ukunconywa njengendlela yokugcina usebenza futhi uphathe isifo sikashukela. Ubuhlungu be-arthritis bungenza kube nzima kakhulu ukufuna ukuhamba, kodwa kunezindlela zokuqhubeka uhamba uma unamadolo amabi . Khuluma nodokotela wakho mayelana nanoma yikuphi ukuguqulwa kwemithi yakho noma izincomo ezisekelwe esimweni sakho. Bese uqale.
Khuthaza labo obathandayo ukuba baphume futhi uhambe njalo ukuze babe khona isikhathi eside. Hlala uphilile futhi uhlale endleleni. Qala ukuhamba .
> Imithombo:
> Dwyer T, Pezic A, Sun C, Cochrane J, Venn A, Srikanth V, et al. (2015) Ngokulandelanayo okulinganiselwe Izinyathelo Zansukuzonke Nesikhathi Eside Esiqhubekayo Ukufa Okubangela Wonke: Ukufundwa Kwamaqoqo Okuthiwa Okufunayo. PLoS ONE 10 (11): e0141274. i-doi: 10.1371 / iphephandaba.pone.0141274
> Lemaitre RN, uSiscovick DS, uRabhunathan TE, Weinmann S, Arbogast P, Lin D. "Umsebenzi Wokuzilibazisa Nesikhathi Sokubanjwa Kwe-Cardiac Primary". I-Archives of Medicine Internal , 1999; 159: 686-690
> Patel AV, u-Hildebrand JS, uLeach CR, et al. Ukuhamba Ngokuhlobene Nokufa Kwenkampani Enkulu Ebonakalayo Yabantu Abadala base-US. I-American Journal of Medicine Prevention . 2017. ini: 10.1016 / j.amepre.2017.08.019.
> Tang R, Wang JY, Lo SK, Hsieh LL. "Ukuzivocavoca umzimba, ukungenisa kwamanzi kanye nengozi yomdlavuza we-colorectal eTaiwan: isifundo esilawulwa esibhedlela-isifundo sokulawulwa kwezigameko. I- International Journal of Cancer, 1999, Aug 12; 82 (4): 484-9.