Izindlela Ezilula Zokuhamba 2000 Izinyathelo Eziningi Ngosuku
Uma ungeze izinyathelo ezingu-2000 nje ngosuku ngosuku lwemisebenzi yakho evamile, ungase ungalokothi uzuze enye ipondo. Lokhu kungamayela angaphezulu ngosuku lokuhamba. Ucwaningo lukaDkt. James O. Hill luveza ukuthi lezo zinyathelo ezingu-2000 zingashisa amakholori angu-100 futhi zenze umehluko. Uma ufuna ukulahlekelwa isisindo, uhlongoza ukuqala ngezinyathelo ezingaphezulu ezingu-2000 ngosuku bese wengeza izinyathelo eziningi.
2000 Izinyathelo eziningi ngosuku
Abantu abahlala e-USA ngokuvamile bahamba ngezinyathelo ezingu-2000 kuya ku-3000 ngosuku. Ucwaningo luye lwabonisa ukuthi ukuhamba ngezinyathelo ezingu-6000 ngosuku kunciphisa kakhulu ingozi yokufa, kanti 8,000 kuya ku-10 000 ngosuku kukhuthaza ukulahlekelwa isisindo. Kuyisiqalo esihle sokwengeza izinyathelo ezingaphezulu ezingu-2000 ngosuku ngalunye.
Uhamba kangakanani kangakanani ngezinyathelo ezingu-2000? Kungaba yi-mile. Uma uhamba ngokuqhubekayo, kungathatha imizuzu engu-15 kuya kwangu-25. Kodwa izinzuzo zempilo kanye nokuphathwa kwesisindo azixhomekile ekutheni uhamba amakhilomitha konke ngesikhathi esisodwa, kodwa uvele wanezela ezinyathelweni eziningi kulo lonke usuku.
Bala izinyathelo zakho nge-Pedometer noma i-App
Ngokulandelela izinyathelo zakho zansukuzonke zansuku zonke nge- pedometer , i-band fitness, noma uhlelo lokusebenza lwe-pedometer efonini yakho ephathekayo. uzobona ukuthi uqoqa kanjani izinyathelo.
- Thenga i-pedometer yokubalwa kwesinyathelo noma qala ukusebenzisa uhlelo lokusebenza lwe-pedometer. Bona ukukhethwa okuphezulu kwama-pedometers .
- Setha i-pedometer yakho noma uhlelo lokusebenza ngoba libala ngokunembile .
- Gqoka i-pedometer yakho usuku lonke noma uqinisekise ukuthi uthwala ifoni yakho nawe usuku lonke.
- Bona ukuthi zingaki izinyathelo ozithatha ngosuku olujwayelekile, bese ufaka izinyathelo ezingu-2000 zokusetha umgomo wakho wokuhamba nsuku zonke. Ngezinhlelo zokusebenza nama-dashboards e-intanethi, ungase ubeke umgomo wakho kunokuba nje wamukele izinyathelo ezijwayelekile 10,000 ngosuku .
- Chafa izinyathelo zakho usuku ngalunye noma hlola ilogi yansuku zonke yohlelo lwakho lokusebenza le-pedometer noma ideshibhodi e-intanethi yokuqapha komsebenzi wakho.
- Yenza umdlalo noma inselelo yayo. Uma usebenzisa i-pedometer ene-app ehambisanayo noma ideshibhodi e-intanethi, faka imigomo futhi ujoyine kunoma yiziphi izinselele abanayo. Kuphumelela kakhulu ukuba nabangane abanamaqembu afanayo wokuzivocavoca kanye nokuncintisana nabo.
Izindlela Ezilula Zokuhamba 2000 Izinyathelo Eziningi Ngosuku
Ungayeka kanjani ukuhlala uhlale futhi uthole izinyathelo eziningi ngosuku? Nazi izindlela ongafinyelela kuzo izinyathelo eziningi kulo lonke usuku futhi unciphise izingozi zezempilo zokuhlala uhlale .
Izinyathelo Ezingahlambuluki Ekhaya nasemsebenzini
- Ipaki ekugcineni kwendawo yokupaka bese uhamba phambili emnyango.
- Hamba ibhasi isitimela noma ezimbili phambi kokuma kwakho okuvamile bese uhamba endleleni yonke.
- Sebenzisa ukungena okukude endaweni yakho yokusebenzela kusuka endaweni yakho yokupaka noma isitimela sebhasi, futhi uhambe ngesakhiwo endaweni yakho yomsebenzi.
- Ungama, ugijime lapho ulinda ibhasi, ulinde ku-elevator, njll. Ijubane elizungezayo kwimibuthano esikhundleni sokuma nje.
- Gungqela ekamelweni lapho ulinde imihlangano ukuqala.
- Sebenzisa indlu yokudlela, umshini wokukopisha, umthombo wamanzi, igumbi lokuphumula, njll elikude nomsebenzi wakho.
- Thatha izitebhisi kune-elevator, ikakhulukazi eyodwa kuya kwezingaphansi ezintathu, kokubili phezulu nangaphansi.
- Uma ushaye ucingo, vuka uphinde uhambisane nxa ukhuluma.
- Kunokuba ucingo, umbhalo, noma i-imeyili, hamba ehhovisi lomsebenzi osebenza naye noma endlini yomakhelwane bese ukhuluma nabo baphile.
- Uma abantu beka ukukhuluma nawe, yenze umhlangano ohambayo futhi uhambe nxazonke ngenkathi uxoxa.
- Fihla isilawuli kude se-TV bese uhamba uye ku-TV ukushintsha iziteshi.
- Phakathi nezentengiso ze-TV, vuka uphinde uhambe uzungeze indlu.
- Uma wenza iziqondiso, paka endaweni ephakathi bese uhamba uye ezindaweni zakho zesitolo.
- Buyisela inqola yezitolo kuze kube esitolo ngemva kokuthenga ukudla.
- Ungalokothi uhambe-uphume uphinde uhambe uphinde uhambe ungene ebhange noma isitimela sokudla okusheshayo kunalokho.
Ukuhamba okufutshane okuzinikezele
- Ukumaketha Amaminithi: njalo imizuzu engu-30 uvuka edeskini noma isihlalo esilula bese wenza imizuzu engu-1-5 yokuhamba endaweni futhi welula izandla, amahlombe nentamo.
- Ngaphambi kokudla kwasemini, thatha ikhefu lokuhamba lokuhamba ngamaminithi angu-15.
- Hambisa inja.
- Bheka ukuhamba kwakho okujwayelekile emotweni - ingabe kukhona ongakwenza njengendlela yokuhamba, njengeposi?
- Uma uthatha izingane zakho ezemidlalo noma ezenzweni, nikela imizuzu engu-10 kuya kwangu-20 yalesi sikhathi ukuhamba nxazonke emva kokuwayeka noma uma ufika ekuseni ukuzobakhetha.
- Lapho ulinde esikhumulweni sezindiza - uvikele izikhwama zakho futhi uhambe kahle endaweni ephephile. Ungathathi izindlela zomgwaqo zabantu.
Ukuhamba Ndawonye-Okubili noma Okuningi
- Yakha iqembu lokuhamba endaweni yokusebenza futhi uhlangane ukuze uhambe ndawonye ngesikhathi semini noma ikhefu.
- Yakha iqembu elihambahamba nomakhelwane futhi uhlangane ukuze uhambe ndawonye ekuseni, emini, noma emva komsebenzi.
- Yenza umkhuba womndeni ukuthatha uhambo lweminithi engu-10-20 ngemuva kokudla ukudla ndawonye, noma into yokuqala ekuseni.
- Sebenzisa uhlelo lweWebwalking USA Uhlelo lomngeni womndeni noma wenselele yokuhamba emsebenzini.
- Chafa ukuhamba kwakho bese ubeka umvuzo uma ufinyelela imigomo yakho yokuhamba.
Imisebenzi Ehambayo Yokuhamba Ngeviki Leveke
- Ukuhamba ngokufudumele kuvame ukuhamba ngamakhilomitha angu-5 noma angu-10 (ama-3 noma ama-6) futhi kumnandi kakhulu.
- Vakashela amapaki wendawo futhi ujabulele imigwaqo. Beka umgomo wokubavakashela kuzo zonke izinyanga ezimbalwa ezilandelayo.
- Ukuhamba kwonyaka: Izibani zeholide, izimbali nezitadi, imigwaqo yemvelo, imikhosi yendawo, izivakashi zasemakhaya, amaqabunga ekwindla.
- Imicimbi ye-Volkssport ehamba ngezinyawo namaqembu : Lezi zenzakalo ezihamba mahhala noma ezingabizi nezindlela zokuhamba eziziqondisayo zivuleleke kuwo wonke umuntu futhi zigcinwe ezindaweni zonke emhlabeni.
- Joyina uhambo oluhamba phambili lomlando wedolobha lakho noma ukukhanga okuseduze.
Ukuhamba Izinyathelo Ezilinganayo
- 1 amayela = 2100 izinyathelo ezijwayelekile.
- 1 block = izinyathelo ezijwayelekile ezingu-200
- Ukuhamba kwamaminithi angu-10 = izinyathelo ezingu-1200 ngokwesilinganiso
- Ukuhamba ngamabhayisikili noma ukubhukuda = izinyathelo ezingu-150 ngomzuzu ngamunye.
- Weightlifting = izinyathelo ezingu-100 ngomzuzu
- I-Rollerskating = izinyathelo ezingu-200 ngomzuzu
- Bona okuningi ukuhamba okulingana nesiteleka kweminye imisebenzi
> Imithombo:
> Dwyer T, Pezic A, Sun C, et al. Ukulinganisa Ngokulinganisa Izinyathelo Zansukuzonke Nesikhathi Eside Esiqhubekayo Ukufa Okubangela Wonke: Ukufundwa Kwamaqoqo Okuthiwa Okufunayo. I-SD ye-Ginsberg, ihlelwe. PLoS ONE . 2015; 10 (11): e0141274. i-doi: 10.1371 / iphephandaba.pone.0141274.
> Hill JO. Ingabe indlela encane yokushintsha ingasiza ekubhekaneni nesifo sofuba? Umbiko we-Joint Task Force we-American Society for Nutrition, Institute of Food Technologists, ne-International Food Information Council. I-American Journal of Nutrition Clinic . 2009; 89 (2): 477-484. doi: 10.3945 / ajcn.2008.26566.