Ungakwazi Ukunciphisa Izingozi Zenhliziyo Yakho Ngokuhamba Okuningi Futhi Uhlala Ngaphansi
Uma unayo i-pedometer noma i-band fitness, kungenzeka ukuthi inomgomo ohlongoziwe wezinyathelo ezingu-10,000 ngosuku . Kodwa ingabe ungaba nesibindi ukubeka umgomo ku-15,000 isinyathelo ngosuku uma ufuna ukunciphisa izingozi zakho zesifo senhliziyo nesifo se-metabolic? Ucwaningo olwenziwa ngo-2017 lwezisebenzi zaseScotland lukhombisa ukuthi inombolo ephakeme ingcono, ikakhulukazi uma uchitha isikhathi esincane uhlezi.
Izinyathelo ezingu-15,000 ngosuku zikhombisa izinzuzo
Ukutadisha abasebenzi base-Glasgow, eScotland, abalingani abangabhemi, bafana nabasebenzi basehhovisi abangu-55 ababenemisebenzi yokuhlala phansi nabasebenzi abangu-56 bokudiliva ababehamba ngezinsuku eziningi emsebenzini. Ngamunye wayegqoka i-pedometer eyinkimbinkimbi ngezinsuku ezingu-7 ezilandelela izinyathelo zazo kanye nesivinini sabo sokuhamba nokuthi ngabe babemi noma bahlezi. Bavivinywa ukuze babone ukuthi iziphi izinkomba zabo zengozi ye-coronary disease.
Ucwaningo lufumene ukuthi labo abachitha isikhathi esiningi bahlezi benengozi enkulu kakhulu yesifo senhliziyo, kubandakanya ubukhulu obukhulu bomzimba, i-triglycerides ephezulu, ne-HDL ye-cholesterol ephansi. Abasebenzi beposi ababenezinkinga eziyingozi kakhulu yibo abahamba ngezinyathelo ezingaba ngu-15 000 ngosuku noma bachitha amahora angaba ngu-7 ngosuku noma behamba ngokuphambene nokuhlala.
Kuze kube nini izinyathelo ezingu-15 000?
Ezinyathelo ezingu-15,000 ungahamba ngamamitha angu-6.5 kuya kwangu-7 (amakhilomitha angu-10 kuya ku-11) kuye ngokuthi ubude bakho bude kangakanani .
Ngesikhathi esisheshayo, ukuhamba okuqhubekayo kuthatha amahora amabili noma ngaphansi. Ngezinga elilula futhi liqala futhi liyeka njengoba lizohlangana nabathwali beposi, kungaba ngamahora angaba ngu-3 ngosuku lokuhamba.
Lesi samba sokuhamba emsebenzini sasiqashe njengento evamile kubahlengikazi, amaseva ezitolo zokudlela, nabasebenzi bokugcinwa kwempahla ezifundweni zangaphambilini.
Kodwa isisebenzi se-office sedentary esiphakathi singangena kuphela izinyathelo ezingu-1000 kuya ku-3000 ngosuku lomsebenzi.
Amakholori atshalwa ngezinyathelo ezingu-15,000 kuncike kwisisindo sakho nobude bomkhawulo, kepha kungama-calories angu-500 umuntu oyisigidi esingu-130 no-600 umuntu oyinkulungwane eyi-160. Lokhu kungenza umehluko ekhaleni lakho lekhalori uma ulawula ukudla kwakho futhi kungasiza ekulahlekeni kwesisindo noma ukugcina isisindo sakho.
Ingabe Lokhu Kusho Izinyathelo Zingu-10,000 Akufanele?
Uma ngabe usebenza kanzima ukufeza izinyathelo ezingu-10,000 ngosuku, ungacabangi ukuthi akusizi ngalutho. Izingozi ze-metabolic syndrome zehla ngokulingana nenani lomsebenzi usuku ngalunye. Yilokho kuphela kulolu cwaningo, ukunciphisa okungcono kakhulu kwengozi kubonwe ngezinyathelo ezingu-15,000 noma ngaphezulu.
Kubalulekile ukuqaphela ukuthi ukuchitha isikhathi esincane kuhlezi kuboniswe ukunciphisa izingozi. Kungenzeka ukuthi uthole izinyathelo ezingu-10,000 ngenkathi uhlezi isikhathi sonke emsebenzini noma ekhaya. Abantu abaningi baqinisekisa ukuthi bathola isikhathi esanele sokuhamba, ukugijima, noma ukwenza umsebenzi wokuzivocavoca ukuze benze umgomo wabo wesinyathelo ngosuku. Kodwa isikhathi abasichitha bahlala kuzo singabasebenzisana nabo futhi bakhulise izingozi zabo zempilo naphezu kwalezo zenzo zomsebenzi.
Misa ukuhlala, Qala ukuhamba?
Ucwaningo lwathola ukuthi ukuhlala okungaphansi kwakuhlanganisiwe nobukhulu obukhulu besisindo kanye nengozi ephansi ye-coronary heart disease.
Ngenkathi usayizi wesampula wawuncane, ohlangene nokunye ukucwaninga okuxhumanisa ukuziphatha okuhlala ngasemoyeni kanye nezingozi ezingaphezu kwezifo zenhliziyo nesifo sikashukela. Ukunciphisa isikhathi sokuhlala futhi ukufaka esikhundleni semizuzu embalwa yomsebenzi njalo isigamu sehora noma ihora kungasiza, njengoba ungasebenzisa isikhathi esiningi ukwenza umsebenzi wezinga eliphansi njengokuhamba kancane ngenkathi usebenzisa ideskreadmill desk .
Hlola Kanjani Ukuhamba Kanjani Nsuku Zonke
Uma ufuna ukukhulisa inani lakho lesinyathelo, qala lapho ukhona khona manje. Ungabala izinyathelo zakho usebenzisa i-pedometer noma ibhande lokuzivocavoca, noma sebenzisa umsebenzi we-pedometer owakhiwe kwi-smartphone yakho.
Kunezinhlelo zokusebenza eziningi ezihlukahlukene ze-pedometer ezingakusiza ukuba ufinyelele kuso. Isibonelo, uma usebenzisa i-iPhone, cinga umsebenzi kuhlelo lokusebenza lweDatha yezempilo ukuze ubone izinyathelo zakho zansuku zonke ezithathwe ngenkathi uthwala ifoni yakho. Uma unayo ifoni ye-Android, cishe uhlelo lokusebenza le-Google Fit lufakiwe futhi ungaluhlola ngesilinganiso sakho sezinyathelo.
Ngalolo suku, bekukhona amahora owawusebenza kancane? Omunye umgomo wokunciphisa ukungasebenzi kungukuhamba ngezinyathelo ezingu-250 ngehora ngalinye, okuyimaminithi amabili kuya kwemibili yomsebenzi. Spot amahora akhuphukile lapho ubuncane besebenza khona futhi ucabange ukuthi ungakha kanjani okungenani umsebenzi omncane okwamanje.
Ungahamba Njani Izinyathelo ezingu-15 000 ngosuku ngaphandle kokusebenza okusebenzayo?
Uma usubonile ukuthi izinyathelo zakho ezijwayelekile zikhona ezinsukwini zokusebenza nasemasontweni, ungaqala ukwenza izinguquko ukuze ukwandise. Qala lapho ukhona, njengokulinganiselwa kwezinyathelo ezingu-6,000 ngosuku ngosuku lwezinsuku zokusebenza. Hlela ukwengeza izinyathelo ezimbili ezingu-2 ngosuku ngosuku lwalo lonke izinsuku. Lokho kungamamitha angaphezu kwamamitha angu-15 ukuya kwangu-20 okuhamba ngawo wonke usuku.
- Thatha okungenani izinyathelo ezingama-250 ngehora ngalinye , noma u-100 uhamba ngezinyawo ngamaminithi angu-30 kulo lonke usuku. Lena umgomo wokunyakaza owenziwe kumamodeli amasha amaqembu e- Fitbit ne- Garmin yokuzivocavoca ukusiza abantu bahlukane nokungawenzi kahle. Ngesikhathi sokusebenza kwehora lesishiyagalombili nosuku lokuhamba, lezo zingxenye ezengeziwe zinganezela ezinyathelweni ezingu-1 000 kuya ku-2,000.
- Sebenzisa izikhefu zomsebenzi ezihambayo. Uzodinga futhi ucabange ngokuchitha isikhathi sakho sokuhamba emsebenzini ukuze ungene ngemvume imizuzu engu-10 ukuya kwangu-30 yokuzivocavoca okuqhubekayo ngesikhathi esisodwa. Uma ungafuni ukuphula ukuthuthumela emsebenzini, lokhu kungase kube lula ukuhamba, mhlawumbe ngisho nokuhamba imihlangano nabalingani noma ukuhamba nomunye umuntu osebenza naye.
- Yenza ingxenye yokuhamba kwakho ngezinyawo. Ukuhlala emotweni, noma ebhasini noma isitimela yisikhathi sokuhlala singasebenzi. Ingabe kukhona indawo ongayifaka, noma umise ongayisebenzisa ukuze ungene emaminithini owengeziwe ehamba? Kungenzeka yini ukuhamba uye emsebenzini futhi uhambe ekhaya, noma ngokuphambene nalokho?
- Bheka izindlela ezisebenzayo zokuchitha isikhathi sakho kusihlwa kakhulu. Uma kuvame ukuchitha ukulala kusihlwa, ungabe usasebenza kanjani? Ungaqala ngokuqhubeka nokuqinisekisa ukuthi uthola izinyathelo okungenani ezingu-250 ngehora ngalinye. Yenza ukukhanya okuncane kokukhipha izindlu nokuqeda ukuhlanza. Hamba ukuhamba okusheshayo eduze kwebhokisi. Yiba owenza udoti, uhambe inja, noma uya ukuthola imeyili.
- Yenza imisebenzi eminingi ngezinyawo . Uma udinga okuthile kusuka esitolo noma ukuthumela incwadi, ungahamba ngezinyawo kunemoto?
- Thola i-hobby esebenzayo noma imidlalo. I-golfing, i-birding, nokudlala i-Pokemon Hamba ngezinyawo kungenye yemisebenzi eyobe ibhalela izinyathelo eziningi ngenkathi uzijabulisa.
Lezi zindlela zingakwazi ukwengeza izinyathelo ezingaphezulu kuka-2000 kuya ku-4000 ngosuku lwakho. Qala ngalokho futhi emva kokuba uneviki lokufeza njalo umgomo wakho omusha, ungabheka izindlela ezengeziwe zokwakha eminye imisebenzi.
Engeza Ukusebenza Okuzivocavoca Okunamandla Okumangalisayo
Inani eliphansi lokuzivocavoca umzimba okulinganisela okudingayo ukunciphisa izingozi zempilo futhi usize isisindo sibe imizuzu engama-30 kuya kwangu-60 ngosuku, izinsuku eziningi zesonto. Lokhu kungaphezu kwezinyathelo ozithathayo ngezinga elilula. Ukuze ulahlekelwe isisindo futhi uvimbele ukubuyela isisindo, umgomo kufanele ube imizuzu engu-30 kuya kwangu-90 ngosuku, izinsuku eziningi zesonto.
Lezi zizoba sesimiso sokuhamba okusheshayo, ukugijima, izikhumba zokudubula, noma omunye umsebenzi. Nakhu lapho uzongena khona izinyathelo ezingu-5,000 kuya ku-12,000. Ungafaka isikhathi sokuhamba ngebhayisikili, nakuba kuzodingeka uguqulwe ube yinani elilinganayo lezinyathelo .
Amaqembu amaningi nezinhlelo zokusebenza zokuzivocavoca athungatha ukuthi ngabe usebenzisa yini amandla okwanele ukuze iseshini ibalwe njengokulinganisela noma okunamandla. Ukwenza umgomo wamaminithi angu-30 wokulinganisela noma imizuzu engu-15 yokuzivocavoca ngamandla usuku ngalunye ungaqinisekisa ukuthi uthola okungenani okudingekayo ukunciphisa izingozi zempilo.
Izwi elivela
Izinombolo zisiza ukuthi ugxile emgomweni, futhi ukuhlolwa okukodwa akufakazeli ukuthi ama-15,000 yinombolo yemilingo. Uma usufeze izinyathelo ezingu-10 000 ngosuku kodwa ungathanda ukunciphisa izinga lakho lezempilo, funa izindlela zokunciphisa isikhathi sakho sokuhlala futhi uqinisekise ukuthi uthola umzimba wokuzivocavoca ngokwanele usuku ngalunye. Uma unzima ukufika ku-10,000, thola indlela yokwengeza izinyathelo ezingu-2,000 kumilinganiso wakho wansuku zonke. Zonke izinyathelo ozithathayo isinyathelo esifundeni esifanele.
> Imithombo:
> Ukuyivala. I-CDC. https://www.cdc.gov/healthyweight/losing_weight/kugcinaitoff.html.
Umsebenzi womzimba kanye nempilo: Izinzuzo zomsebenzi womzimba. I-CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight
> I-Tigbe WW, iGranat MH, iSattar N, iLean MEJ. Isikhathi esichithwa ekuthunjweni kokuhlala phansi sihlotshaniswa nesisindo semisipha kanye nobungozi benhliziyo. I-International Journal of Obesity . 2017; 41 (5): 689-696. doi: 10.1038 / ijo.2017.30.
> DR Young, Hivert MF, Alhassan S, et al. Ukuziphatha okuzimele kanye nokulimala nokufa komzimba: iseluleko sezesayensi esivela ku-American Heart Association. Ukujikeleza . 2016; 134 (13). i-doi: 10.1161 / isamba00000000000440.