Kuthiwani uma bekukhona iphilisi eliyisimangaliso ukuthi uma ulithatha usuku ngalunye kungakunikeza ithuba elingamaphesenti angama-20 lokuthola umdlavuza webele, amaphesenti angu-30 angaphansi kwesifo senhliziyo, amaphesenti angu-50 angaphansi kwesifo sikashukela, futhi angakusiza uphile eside futhi enempilo ekugugeni? Ungayikhokha malini? Ngeke yini ucindezele izingane zakho, abazali, nabathandekayo ukuthi bayithathe?
Ukuhamba yiyona Yonke Imvelo Yokwenza Imilenze Yokunciphisa Izingozi Eziningi Zokugula
Lace izicathulo zakho zokuhamba bese uhamba ngehora elilodwa futhi uzovuna zonke lezi zinzuzo zezempilo. Lokho nokuningi kubikwa njalo ezifundweni zezempilo ezishicilelwe kumaphephandaba amakhulu ezempilo. Ukuhamba okusheshayo emaminithini angu-30 kuya kwangu-60 izinsuku eziningi zesonto yisilinganiso esincane esinconywayo esinikezwa yi-US Centers for Disease Control kanye neziphathimandla zempilo emhlabeni wonke.
Ukushesha Okudingayo Ukuhamba Ngempilo?
Imiphumela evela ku-Nurse's Health Study eyiminyaka engu-20 ibonise ukulahleka okuphawulekayo emdlalweni wesifo sikashukela sebele kanye nohlobo lwesibili lwesifo sikashukela kulabo besifazane abahamba ngokuzikhandla noma okunye ukuzivocavoca ngamandla amahora ayisikhombisa ngesonto, futhi amahora amathathu ngesonto ngenhliziyo ukunciphisa izifo.
Kulolu cwaningo, ukuhamba okusheshayo kwachazwa njengo-3 - 3.9 ngamamayela ngehora, noma imizuzu engu-15 kuya kwangu-20 ngehora. Lokhu kumane nje kuhambela okunenjongo kubantu abaningi.
Udinga isikhathi eside kangakanani ukuhamba ngempilo?
Ihora ngelanga, noma inani lamahora ayisikhombisa ngesonto, lihlotshaniswa nokunciphisa ingozi yomdlavuza wesifuba nesifo sikashukela soHlobo II. Ukungapheli kwesigamu sehora ngehora, noma amahora amathathu ngesonto, kuhlobene nokunciphisa ingozi yesifo senhliziyo.
- I-30-Minute Workout ye-Walking ye-Diabetes
Ingabe Kungase Kuphele Ukuqala Ukuhamba Manje?
Lezi zifundo azizange zisebenze lapho impilo yakho ingcono kakhulu ukuzivocavoca - ingabe sekwephuzile kakhulu uma ulinda uze ube ngu-55? Noma ungaqala ukunciphisa izingozi zakho nganoma yisiphi isikhathi? Izifundo zibonise ukunciphisa ingozi yokufa emadodeni nabesifazane asebekhulile abahamba njalo, ngakho impendulo yami ingaba ukuqala manje futhi ungalokothi unqume! Ukuhamba kuzophinde kube nokuvivinya umzimba okulondoloza isisindo ukuze ulondoloze amathambo akho futhi uvimbele i-osteoporosis.
Kuhamba Kanjani Okuhle?
- I-Cancer Breast: ukunciphisa amaphesenti angama-20 engozini futhi kusiza usizo ekusindeni ngemva kokuxilongwa.
- Isifo sikashukela: Ukuhamba imizuzu engu-30 ngosuku kukunika ukunciphisa amaphesenti angu-50 engozini . Ukuhamba uma unesifo sikashukela kuthuthukisa ukulawulwa ushukela wegazi futhi kusiza ukugcina impilo.
- Izifo Zenhliziyo: Ungakwazi ukunciphisa ukunciphisa amaphesenti angu-30 kuya kwangu-40 ezingozini zesifo senhliziyo ngokuhamba.
- I-Colon Cancer: ukuvivinya umzimba kuyanciphisa ingozi , futhi kuhle ukuvimbela ukuqotshwa, futhi!
- Isisu: ukuvivinya umzimba kunciphisa ingozi yokushaywa yisifo.
- Kunciphisa Ingozi Yokufa ngamaphesenti angu-27 Ucwaningo oluningana lubonise ukuthi uma uqhubeka uhamba, uyoba nengozi encane yokufa kwangaphambili futhi ungaphila isikhathi eside.
- Izinzuzo ezengeziwe zezempilo zokuhamba
Imithi yezempilo: Hamba ama-30-60 Amaminithi ngosuku, Iviki Lezinsuku Eziningi
Manje uyakwazi imfihlo yephilisi eliyisimangaliso - akusona isikhathi sokuqala ukuyithatha?
Nakhu ukuthi ungaqala kanjani ukuhamba.
- Isu lokuqala lokuhamba ngezinsuku ezingu-30 : Sebenzisa le mhlahlandlela elula ukuqala ukuhamba manje.
Umthombo:
L. Alford. "Yiziphi amadoda okufanele azi mayelana nomthelela wokusebenza ngokomzimba empilweni yabo" I- International Journal of Clinical Practice . Umqulu 64, Issue 13, amakhasi 1731-1734, Disemba 2010.