Thuthukisa Umsebenzi Wakho Nempilo Uma Uthatha Umhlalaphansi
Siyakuhalalisela ngomhlalaphansi wakho. Manje unesikhathi samahhala owachitha ngaphambilini emsebenzini. Ukusebenzisa okuhlakaniphile ukuthola inani elinconywayo lomsebenzi wokuzivocavoca ukunciphisa izingozi zakho zezempilo futhi ugcine ukuqina. Ufuna ukugcina umzimba wakho ngendlela efanele yokusebenza ukuze ujabulele iminyaka yakho yokuthatha umhlalaphansi.
Ukuhlola Umhlalaphansi
Iphi impilo yakho? Uma ungazange uthole ukuhlolwa kwezokwelapha ngaphambi kokuba uthathe umhlalaphansi, manje yisikhathi sokwenza kanjalo.
Buza udokotela wakho ukuthi unemikhawulo yokuzivocavoca nokuthi yini ayincomayo. Uzozwa ukuthi ukuzivocavoca nokuhamba kuyingxenye yecebo lokunciphisa izingozi zakho zempilo nokuphila nezimo ezifana nesifo sikashukela nesifo samathambo.
Uma unenkinga yokuhamba, kuyisikhathi esihle sokuthola ukuhanjiswa kokwelashwa ngokomzimba noma ukwelapha emsebenzini. Udokotela angasiza ekuthuthukiseni ukusebenza kwakho. Uma izinyawo zakho zikukukhathaza, bheka isazi samapholisa ngezinwele eziphakanyisiwe noma ama-orthotics.
Yini Ukuzivocavoca Okudingekayo?
Inani eliphakanyisiwe lokuzivocavoca kwabasebekhulile nalabo abaneminyaka yobudala engama-50 kuya ku-64 abanesifo esingapheli yilesi:
- Ukuzivocavoca umzimba okulinganiselwe okufana nokuhamba ngamandla, ukubhukuda, noma ukugibela ibhayisikili imizuzu engu-30 ngosuku, izinsuku ezinhlanu ngesonto. Noma, ukuzivocavoca ngamandla okusebenza njengendlela yokugijima imizuzu engu-20 ngosuku, izinsuku ezintathu ngesonto. Lokhu kusekela impilo yenhliziyo.
- Ukuqeqeshwa kwamandla okuvivinya umzimba izinsuku ezimbili kuya kwezintathu ngesonto ngezivivinyo zokuqeqeshwa kwamandla ayisishiyagalombili kuya kwezingu-10 ezifana nokuzivocavoca nokusebenza ngamagundane noma imishini yokusika. Lokhu kusebenzisa ukusekela ukugcina ubukhulu bemisipha, isibalo samathambo, nokusebenza komzimba jikelele.
- Ukuzikhandla kokuzivocavoca imizuzu engu-10 nsuku zonke ukugcina uhambo oluningi.
- Ukunciphisa isikhathi esingasebenzi futhi uhlezi : Izifundo zithole ukuthi isikhathi esichitha ukuhlala singakwandisa izingozi zempilo. Njengoba ushintsha kusukela empilweni yakho yokusebenza kuze kube umhlalaphansi, kuzodingeka uhlole izindlela zokuhlala usebenza usuku lonke, uvuka futhi uhambele nxazonke ihora. Manje yisikhathi sokusebenza ekutholeni izinyathelo ezingu-10 000 ngosuku .
Ungaziphi Ukuzivocavoca?
Unalo uhla olusha lokuzikhethela ukuthi uzohlala nini futhi kuphi lapho uhlala khona.
- Ama-Gym kanye ne-Fitness Centers: Kungenzeka ukuthi usebenzise isikhungo sokuzikhandla emsebenzini kodwa manje kulula kakhulu ukuthola indawo yokuzivocavoca noma i-pool eduze nomuzi. Uhlelo lwakho lwezempilo lungase lusehlise ubulungu kuma-gyms wendawo. Hlola izikhungo zempilo yomphakathi nezikhungo eziphezulu. Ungakwazi ngisho nokusebenzisa i-gym noma i-pool ekolishi lomphakathi ngaphandle kwemali uma uthatha isifundo lapho kungekho sihloko esithandayo.
- Umqeqeshi womuntu siqu noma Ukuzivocavoca kweqembu : Ungakwazi ukuqala ngokuzivocavoca ngokusebenzisa umqeqeshi womzimba esikhungweni sezempilo ukuze uncoma isethi yokuzivocavoca okwenzelwe wena kuphela. Ungakwazi futhi ukujoyina isigaba sokuzivocavoca esikhungweni sempilo futhi uthole ukuthi yimiphi imisebenzi oyithandayo kakhulu.
- Ukuzivocavoca kwasekhaya : Uma wazi ukuthi yini okudingeka uyenze, uzokwazi kangcono ukuthi iyiphi imishini ongayifuna yokuzivocavoca ekhaya. Kungaba lula njengezinye izigaba zokumelana, iqoqo lezingqungquthela, ibhola lokuzivocavoca, kanye nomdlalo wokuzivocavoca. Isitatimende sokuqeqesha, umqeqeshi we-elliptical, noma umjikelezo wokumisa ukutshalomali okukhulu kodwa kungakufanelekela ukuvivinya umzimba kwe-cardio kunoma yisiphi isimo sezulu.
- Ukuhamba, Ukugijima, Nokuhamba Ngaphandle : Hlola amathuba okuhamba nokuhamba ngezinyawo emphakathini wakho. Kungenzeka ukuthi awuzange uqaphele imigwaqo eluhlaza, amapaki, namathrekhi atholakalayo ongayisebenzisa. Leyo mizuzu engu-20 kuya kwezingama-30 okudingeka uyichithe ukuhamba, ukugijima, noma ukuhamba ngebhayisikili ingenziwa ngaphandle kwendawo ephephile futhi enhle. Ungasebenzisa izinhlelo zokusebenza ezifana ne-MapMyWalk ukuze ubone lapho abanye endaweni yakho behamba futhi behamba ngebhayisikili.
Ukudala Umzila Wokuzivocavoca
Yakha imikhuba emihle empilweni yakho entsha. Hlela isimiso sokujabulela igalofu, amakilasi okuzivocavoca iqembu, kanye nesikhathi sokuzivocavoca. Ungahlola futhi ukuthola iqembu elihambayo noma iqembu . Uma uzibophezele kwabanye abantu ukuba uzijoyine ngomsebenzi, kungenzeka ukuthi ulandela. Hlola i-Meetup.com yamaqembu abelana ngentshisekelo yakho ekuhambeni, egijima, ehamba ngezinyawo noma ngebhayisikili. Ungase umangale ukuthi mangaki amathuba atholakalayo okwanele noma ngaphandle kwezindleko.
Unenketho manje mayelana nokuthi ushaya nini lapho udlala khona. Ungangena emahoreni lapho ungahlali njengabantu abaningi. Ungabona ukuthi abantu abaningi beminyaka yakho benza umsebenzi wabo ngo-10: 00 noma ngo-2: 00.
Ungenza ngisho nabangani abasha bokufunda.
Uhlelo lokusebenza oluphakanyisiwe Lokusebenza
- UMsombuluko: Usuku lokuvivinya umzimba lwe-Aerobic. Imizuzu engu-30 ukuhamba ngokushesha, ukuhamba ngebhayisikili noma ukubhukuda. Imizuzu engu-10 iguquguquke.
- NgoLwesibili: Usuku lokuqeqeshwa kwamandla lapho ukuvivinya umzimba kungase kube nzima kakhulu. Imizuzu engu-10 yokuguquguquka kokusebenza.
- NgoLwesithathu: ukuzivocavoca kwe-Aerobic kanye nemizuzu engu-10 yokuzivocavoca.
- ULwesine: Usuku lokuqeqesha amandla kanye nemizuzu engu-10 yokuzivocavoca umzimba. Hlola amakilasi weqembu ngomdanso we-aerobic nezinye izivivinyo.
- ULwesihlanu: Ukuvivinya umzimba nge-Aerobic imizuzu engu-30 nemizuzu engu-10 yokuzivocavoca.
- UMgqibelo: Ukuzivocavoca kwama-aerobic kungahlanganisa ukuhamba, igalofu, ukuhamba ngebhayisikili nabangani noma umndeni. Hlela ukuphuma nalabo abanezimpelasonto kuphela mahhala.
- NgeSonto: Ukuvivinya umzimba nge-aerobic imizuzu engu-30, imizuzu engu-10 yokuzivocavoca.
Ukwengeza Umsebenzi Ekuphileni Kwakho
Uma unomsebenzi osebenzayo, uzodinga ukufaka esikhundleni salomsebenzi ekuphileni kwakho osemputsheni. Kulabo ababenemisebenzi ehlala phansi, manje esethubeni lokuthuthukisa imikhuba emihle yokuhlala besebenza usuku lonke.
- Hamba inja : Umngane wakho omkhulu angasebenzisa umsebenzi omningi futhi. Manje yisikhathi sokuhamba okunwetshiwe nenja yakho, noma ukuphuma kaningi kulo lonke usuku.
- Hamba noma ibhayisikili uye esitolo, ebhange, eposini nakwezinye izindawo. Shiya imoto ngemuva futhi uhambe noma ujikeleze ezindaweni zakho eziseduze. Ungakwazi ukufaka okuningi ngokufaka isikhathi sakho sokusebenzisa i-aerobic ngenkathi wenze nokuthenga kwakho noma eminye imisebenzi. Thola isikhwama noma isikhwama sokuphatha izinto ekhaya.
- Ukulima, ukuhlela, ukuhlaziya, nokuthuthukiswa kwekhaya: Uzobona isidingo sokuzivocavoca umzimba uma uqala ukubhekana nezinyathelo zokuthi uju-zenzeke eceleni iminyaka. Lezi zingaqeda isikhathi esiningi sokuhlala.
- Amavolontiya: Kunezindlela eziningi zokuzithandela ezizokugcina futhi zihambele. Yiziphi izimbangela nezinhlelo ozixhasayo? Bona lokho abakunikelayo okuzokukhipha endlini. Lezi zingabuka ekuhlanzeni endaweni yokulala yezilwane ezingekho, ukupakisha nokuhambisa ukudla kubantu abadala kanye nemindeni ekudingayo, emigwaqweni ethuthukisayo, isipopi sebhetha, igceke nokunakekelwa kwekhaya kwabakhulu kanye nenselele yempilo, nokuningi.
- Hlola ngenkuthalo: Phuma kuma-parks nasezindadidi eziseduze nawe ukuze uphinde uxhumane nemvelo. Joyina ekuhambeni ukuhamba ukuze uhlole umlando nezakhiwo zomphakathi wakho noma izindawo ozivakashelayo. Uma uhamba ukuyobona umndeni nabangane, sebenzisa isikhathi sakho esisha sokuhlola ukuhlola izindawo zabo futhi.
Ukuyeka Ukuzivocavoca
Manje yisikhathi sokusebenzisa umkhondo wokufaneleka njengomfutho we- Fitbit ukukugqugquzela ukuthi uhlale usebenza. Amamodeli amahle kakhulu azolandelela isikhathi sakho sokuzivocavoca nge-aerobic usuku ngalunye ngokuzenzekelayo kanye nezinyathelo zansuku zonke. Abaningi nabo bazolandelela isikhathi esingasebenzi futhi bakukhumbuze ukuba uvuke futhi uhambise ihora ngalinye. Bangakwazi futhi ukulandelela izinga lakho lokulala futhi babe ne-app ukulandelela ukudla kwakho . Imiklamo eminingi izothola izinga lokushaya kwenhliziyo yakho noma isixhumanisi ne-band rate chest band chest ukukala ukuzivocavoca.
Udinga izicathulo ezifanele futhi uzivocavoca ukugqoka imisebenzi yakho. Vakashela isitolo esincane kunawo wonke esitolo endaweni yakho ukuze ulungele izicathulo zezemidlalo .
I- homepage yokuqeqesha noma umqeqeshi we-elliptical angaqeda izizathu zokuzivocavoca uma kushisa kakhulu, kubanda, noma kunamanzi ukuphuma endlini.
> Imithombo:
> CDC. Kungakanani umsebenzi omdala okwenziwe ngabantu abadala asebekhulile? https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
> Nelson, ME; I-WJ Rejeski; SN Blair; PW Duncan; JO Ijaji; I-AC King; I-CA Macera; futhi C. Castanedasceppa. Umsebenzi Wokwenyama Nempilo Yomphakathi Kubantu Abadala: Incomo evela eMelika College of Sports Medicine kanye ne-American Heart Association . " I-Med. Sci. I-Sports Exerc. , Umq. 39, No. 8, iphe. 1435-1445, 2007.