Ukuhlolwa Kokuvinjelwa Kwemvelo Kwemvelo Kukhombisa Iminyaka Yakho Ehlalayo
Ingabe uyaziqhenya ngokuthi ungaqhubeka nezikhulu zakho lapho uhamba? Uma kunjalo, lokho kuyisibonakaliso esihle sokuthi uneminyaka eminingi esasaphambi kwakho. Izifundo zibonisa ukuthi uneminyaka engama-65 edlule, isivinini sakho sokuhamba ngesantya sakho semvelo kuyisimo esinqabile sokuthembela sokusinda. Ukulinganisa izinga lokuhamba ngokuhamba kancane, njengokungena egumbini (amamitha ayi-13 noma amamitha angu-4) ithuluzi eliwusizo odokotela ukusetha imigomo efanele yokwelashwa nokunakekela abantu abaguga.
Ukujubha Okuhambayo Okubikezela Ukuphila Okude
Isifundo esikhulu sibheke isivinini sokwemvelo sabantu abangu-34 485 abaneminyaka yobudala engama-65 nangaphezulu kusuka kwizifundo eziyisishiyagalolunye zangaphambilini. Lezi zifundo zalandelwa imiphumela yeminyaka engu-12 noma ngaphezulu, ngesikhathi esifanayo cishe cishe isigamu sabahlanganyeli bafa. Bathole umphumela ongaguquki wokuthi abantu bahlala isikhathi eside kangakanani nokuthi ngabe babe nesivinini esisheshayo noma esisheshayo:
- Labo abahamba ngokwemvelo ngamamayela angu-2.2 ngehora (imizuzu engu-27:16 ngehora noma imitha engu-1.0 ngomzuzwana) noma ngokushesha kungenzeka ukuthi baphile isikhathi eside kunokuba bangabikezelwa iminyaka nobulili bodwa.
- Labo abahamba ngokwemvelo ngamakhilomitha angu-1.8 ngehora (33:30 imizuzu ngamakhilomitha noma 0.8 amamitha ngomzuzwana) kungenzeka baphile isilinganiso sempilo yobudala nobulili babo.
- Labo abahamba ngokwemvelo ngamakhilomitha angu-1.3 ngehora (46:09 imizuzu ngayinye noma 0.6 amamitha ngomzuzwana) babengozini enkulu yokufa ekuqaleni.
- Okuncishisiwe kunezinhlobo zokuphila ezilindelwe kubonakala kulabo abahamba ngesivinini esisheshayo futhi esheshayo.
Ucwaningo lubandakanya isampula enkulu yobudala, ubulili, uhlanga / ubuzwe, nezinye izingxenye ezincane kanye nokuphila okuphakathi kwabo bonke abahlanganyeli babefana neyabantu abadala base-US ngokubanzi. Baqaphele ukuthi kungase kube khona izinselele ezijwayelekile ezifundweni ezitholela izisebenzi zokuzithandela ezinempilo, njengokubhalisa abantu abambalwa abane-dementia ephakeme.
Abacwaningi baphawula ukuthi ngenxa yokuthi umuntu uhamba kancane kancane, akusho ukuthi ngeke baphile impilo evamile noma yanda. Lokhu kuzoxhomeka kumuntu ngamunye.
Yini Enquma Ukuvinjelwa Kwakho Ukuhamba Njengoba Ukhula?
Kunezizathu eziningi zokuthi abantu bahambe kancane ekudala. Ukuhamba kuwumsebenzi oyinkimbinkimbi othintwa yizinguquko ezinhlotsheni eziningi zomzimba. Kungenzeka ngokwemvelo ucabange nge-arthritis ethinta izinyathelo namadolo akho njengoba unciphisa ijubane lakho. Kodwa nawe kufanele ube namaphaphu nenhliziyo esebenza kahle. Ubuchopho bakho nesistimu yezinzwa kufanele kusebenze kahle ukuthumela imilayezo emisipha ukuze isebenze ngendlela ehlelekile futhi igcine ukuma nokulinganisela njengoba uhamba.
Ubheka kuphela amathiphu wokuhamba ngokushesha ukuze uqaphele ukuthi kuthatha isisekelo sokuqina komzimba we- aerobic , amandla, nokulinganisela ukusheshisa. Izinga lakho lokuhamba ngokwemvelo uma ungazama ukuhamba ngokushesha nalo liyakuthinteka impilo yakho yonke.
Ukuhamba kancane kancane kubuye kusho ukuthi uhamba kancane futhi uthola umsebenzi omncane wokusebenza ngokomzimba. Ngaphandle kokusebenza ngokomzimba, usuke uhlonishwa . Lokhu kungaholela ekukhulekeni okuphansi. Uhamba futhi ujikeleze kancane kancane futhi ikhono lakho lokwenza kanjalo liyancipha.
Ukumisa phambili kuholela esimweni sokusinda esimpofu.
Ukusheshiswa Kwezikhathi Kungasetshenziswa Kanjani Emtholampilo?
Uma wena nodokotela wakho nenza izinqumo mayelana nokuthi imithi yokwelashwa nemithi yokwelapha ingakusiza kanjani ekugugeni, ukwazi ukuthi ungase usinde isikhathi eside kangakanani kungaba yisici. Ungase uzimisele kakhulu ukuthatha ukwelashwa okunonya noma ukuhlinzwa okudinga isikhathi eside sokuvuselela uma ucabanga ukuthi unamashumi eminyaka ushiye ukuhlala.
Ungase ube nokuzikhandla ngokwengeziwe ngokuzinakekela wena nangokulandela iseluleko sezokwelapha zokuvimbela uma wazi ukuthi uneminyaka eminingi enempilo ngaphambi kwakho. Uma isivinini sakho sokuthi sibonisa ukuthi usengozini enkulu, wena nodokotela wakho kungenzeka usebenze ezintweni ezinganciphisa izingozi zakho zezempilo futhi uthuthukise isimo sakho.
Uma wena nodokotela wakho uqaphela ukuthi uhamba kancane kunaneminyaka embili noma emibili edlule, kungase kubhekisele ekubukeni impilo yakho ngokuningiliziwe, mhlawumbe ukuthola isimo esingakaze sitholwe ngaphambili.
Kunezinye izindlela odokotela abazisebenzisayo ukuhlola isikhathi sakho sokuphila, okunye okungase kube yindaba yokwahlulela kunokuthi bangakwazi ukulinganisa. Isivinini sokuhamba into elula kalula ehhovisi noma ehholo eliphethe isitimela se-stopwatch kuphela. Kuthatha isikhathi kuphela somuntu othatha isilinganiso, ongadingeki ukuba abe ochwepheshe.
Ukuhlolwa Okusheshayo Kokuthola
Abahlanganyeli ezifundweni ezikhiqize le miphumela abazi ukuthi isivinini sabo sokuhamba sasiyinto ebalulekile, ngakho-ke babengenakwenzeka ukuzama ukuhamba ngokushesha kunokujwayelekile. Lokho kuzoba yisici uma uzama ukukala isivinini sakho sokuhamba. Ungase ucele umngane wakho womshado noma umngane ukuthi alilingise izikhathi eziningana ngezinsuku eziningana ezehlukene ukuze athole isampula engcono, ukuphonsa ukufunda okungavamile noma okuphansi.
Ungazama ukusebenzisa i- treadmill bese uqaphela ijubane elizwa likhululekile futhi lemvelo kuwe ukuqhathanisa ijubane elilinganiselwa ukuhamba ngezinyawo ezingu-13. Ukuze usebenzise ukuhlolwa kokuhamba ngezinyawo ezingu-13, uzohlukanisa inani lemasekhondi ngu-4 ukuthola amamitha ngomzuzwana.
Abacwaningi bakhiqiza itafula namagrafu amadoda nabesifazane abonisa ukuthi isikhathi sokuphila esiphakathi siphila ngaphezu kwezinga lokuhamba ngesivinini. Lezi ziboniswa kumamitha ngomzuzwana. Ukuze uhambe ngezinyawo ezingu-13, ungathatha inombolo yamasekhondi ukuwuqedela bese uwahlukanisa ngo-4 ukuze uthole amamitha ngomzuzwana. Uma ufaka isikhathi sakho sokuhamba ngezinye izindlela, nansi ukuthi lezo zinombolo zihumusha kanjani:
- 0.2 amamitha ngomzuzwana: 0.4 amamayela ngehora noma amaminithi angu-300 ngeyhilomitha
- 0.6 amamitha ngomzuzwana: 1.3 amamahora ngehora noma amaminithi angu-100 ngehora
- 0.8 amamitha ngomzuzwana: 1.8 amamahora ngehora noma 33:30 imizuzu ngayinye
- 1.0 amamitha ngomzuzwana: 2.2 amamayela ngehora noma imizuzu engu-27:16 ngehora elilodwa
- 1.1 amamitha ngomzuzwana: 2.5 miles ngehora noma imizuzu engu-24 ngehora
- 1.4 amamitha ngomzuzwana: 3.1 amamayela ngehora noma 19:21 amaminithi angamayela
- 1.6 amamitha ngomzuzwana: 3.6 amamahora ngehora noma imizuzu engu-16:40 ngehora
Ingabe Ukuhamba Ngokusheshisa Kunciphisa Ukuphila Kwakho?
Lolu cwaningo alubonakali imbangela nomphumela. Noma kunjalo, ukuthuthukisa umzimba wakho kuhlobene nokuphila impilo ende. Uma ugcina noma uthuthukisa impilo yakho uma ukhula, unganciphisa izingozi zakho zezempilo kanye nesivinini sakho sokuhamba kwemvelo. Uma ukuhamba kuyindlela yakho yokuzivocavoca oyithandayo, ungakha ukuqina komzimba ngokuhamba okusheshayo imizuzu engama-30 noma ngaphezulu kwezinsuku eziningi ngesonto, okuhloswe okungenani imizuzu eyi-150 ngesonto. Ngenqubo, ungathuthukisa isivinini sakho sokuhamba kwemvelo.
Ngaphezu komsebenzi we-aerobic, kufanele wenze imisebenzi eqinisa imisipha emibili noma ngaphezulu ngesonto. Uma usengozini yokuwa, kufanele wenze izivivinyo ezigcina noma zithuthukise ibhalansi yakho.
Uma unesifo esingapheli esingakuvumeli ukwenza umsebenzi olinganiselayo we-aerobic, kufanele umane uzame ukusebenza njengamakhono akho avumelayo. Khuluma nodokotela wakho ukuthi yiziphi izinto ezikufanele kakhulu kuwe.
Izwi elivela
Kungakhathaliseki ukuthi isivinini sakho sokuhamba, ungathatha izinyathelo zokunciphisa izingozi zakho zezempilo futhi uthuthukise amathuba akho okuphila impilo enhle futhi enempilo. Uma unayo ijubane lemvelo, ungaphumuli emakhayeni akho. Qinisekisa ukuthi usebenzisa ngokunenzuzo zonke izinyathelo zokuvimbela ezizoholela eminyakeni enempilo eningi ngaphambili. Uma usanda kumhlalaphansi, manje yisikhathi esihle sokusebenza emzimbeni wakho womzimba ngaphambi kokuba umatasa kakhulu kulesi sigaba esisha sokuphila.
> Imithombo:
> ImiSebenzi YemiSebenzi Yomzimba YabaMelika, Isahluko 5: Abadala Abadala Abadala. I-HHS Ihhovisi Lezifo Zokuvimbela Nokunciphisa Impilo. https://health.gov/paguidelines/guidelines/chapter5.aspx.
> Studenski S, Perera S, Patel K, et al. Thola Ukusheshisa Nokusinda Kudala Abadala. I-JAMA: iphephandaba le-American Medical Association . 2011; 305 (1): 50-58. i-doi: 10.1001 / jama.2010.1923.