Yikuphi ukuzivocavoca okungcono kakhulu ukugcina isisindo? Ucwaningo lwesikhathi eside lwathola ukuthi abantu abajabulela ukuhamba ngezinsuku ezingu-30 ezinzima ukuhamba ngezinyawo babe nezinqolobane ezincane kunazo zonke kanye nezinhlawulo zomzimba eziphansi kakhulu. Ukuhamba ngokukhululekile ukushaya umzimba wokuzivocavoca kanye nemidlalo yokuhlala kancane. Ukuhamba okukhululekile kwakuhlotshaniswa nokuba mncane, ikakhulukazi kwabesifazane, abantu abangaphezu kweminyaka engu-50, nabantu abanenzuzo ephansi.
Ingabe Ukuhamba Ngokukhululekile Ukushaya Into Enye Yokwenyama Ukuze Uhlale Uhle?
EBrithani kanye nase-US nakwamanye amazwe amaningi, iziphathimandla zempilo zincoma imizuzu engama-30 noma ngaphezulu ngelanga lomsebenzi wokuzivocavoca umzimba olinganiselayo wokuphathwa kwezempilo kanye nesisindo. Abacwaningi bafuna ukuthola ukuthi yimiphi imisebenzi ephumelela kakhulu, futhi idatha ibonise ukuthi ukuhamba okumangalisayo kwakuwunqobile.
Kubukeka kangakanani umehluko? Umlobi weDkt. Dr. Grace Lordan uthi umehluko osayizi wesisindo sowesifazane ohamba izikhathi ezinhlanu ngesonto imizuzu engama-30 ngu-4.3 cm, noma ngaphezulu kwesayizi eyodwa yokugqoka kunomuntu ojwayelekile esifundweni. Umehluko we- index mass body (BMI) cishe kabili kakhulu ngokuhamba okusheshayo kuqhathaniswa nokuzivocavoca noma imidlalo yebesifazane (ama-1.8 amayunithi amancane kubantu abahamba ngezinyawo uma kuqhathaniswa neyunithi eyodwa yokuzivocavoca).
Kuyini Ukuhamba Okumangalisayo?
Ukuhamba okusheshayo noma okusheshayo kuyisisindo lapho uphefumulela khona kunesidingo kunokujwayelekile futhi izinga lenhliziyo liphakeme.
Ukuze ube endaweni yesikhashana esenzelwe umsebenzi, kufanele ube nenhliziyo ye-50% kuya ku-70% yesilinganiso senhliziyo yakho esiphezulu. Sebenzisa umbala wokubala wenhliziyo yethu ukuthola le nombolo yobudala bakho.
Ucwaningo lwalugxile ekuhambeni okusheshayo kunokuhamba ngesivinini esilula nesilinganiso esiphansi senhliziyo, ukuze siqhathanise nokugijima, ukuzivocavoca, nezemidlalo.
Izihloko zesifundo zazikhethela ukuthi zihamba kahle yini noma zihamba ngokushesha.
Isifundo Sithola Ukuhamba Okumangalisayo Okuhambisana Nezintambo Eziphansi
Ucwaningo lwabheka idatha eqoqwe ku-Survey Health Survey ye-England (HSE) kusukela ngo-1999 kuya ku-2012. Abaphenduli abangaphezu kuka-68,000 babike ukuthi bangaki izinsuku ezinyangeni ezedlule bahlanganyela emaminithini angu-30 noma ngaphezulu emisebenzini emincane. Izigaba zaziyi:
- Ukuhamba ngesivinini esisheshayo noma esisheshayo
- Ezemidlalo noma ukuzivocavoca kuhlanganise nokubhukuda, ukuhamba ngebhayisikili, ukuvivinya umzimba, ukudansa, ukugijima / ukugijima, ibhola, i-tennis kanye neminye imidlalo ye-racquet.
- Umsebenzi wendlu
- Imisebenzi eningi yemibhalo
Izindlela zenziwe nge-index mass mass, esebenzisa ubude bokuphakama kuya kwesisindo, nokulinganisa kwesisindo somuno. Isikhumba esikhulu sikhombisa ukukhuluphala okuphakathi, okuhlobene nokuthuthukisa izinkinga zezempilo ngaphandle kwe-BMI.
Imiphumela ejabulisayo yayiwukuthi ukuhamba okusheshayo kushaya ezinye izinto ngokubikezela ukuthi ubani onomuntu ophansi we-BMI nesikhumba esincane. Amagrafu we-data abonisa ukuthambekela okuqhubekayo kulezi zinyathelo zokunweba ngenani lezinsuku zokuhamba ngokushesha ngenyanga ngayinye. Ukuhamba ngokukhululekile kwezinsuku ezinhlanu noma ngaphezulu ngeviki kwakuhlose okuhle, okuhambisana nezincomo zezempilo zomsebenzi womzimba.
Ubani Okuzuzisa Okungaphezu Kokuhamba Kakhulu?
Izindaba ezinhle ukuthi ukuhamba okusheshayo kusebenze kangcono kubantu abangahle bangathandeki ukujoyina ezemidlalo noma abangenakho ukufinyelela ezindaweni zokuzilibazisa.
- Abesifazane
- Abantu abangaphezu kweminyaka engu-50 kungakhathaliseki ukuthi ubulili
- Abantu abasemakhaya aphansi
Ucwaningo lwenziwe nguDkt Grace Lordan, onguchwepheshe wezokwelapha ezempilo eLondon School of Economics. Iphephandaba lakhe liphetha ngokuthi, "Kunconywa ukuthi abantu bahambe ngokusheshisa kaningi inketho engabizi futhi elula. Ngaphezu kwalokho, ayikho izindleko zemali zokuhamba ngakho kungenzeka ukuthi izinzuzo zizobe zidlula izindleko.
Inqubomgomo elula ukuthi 'zonke izinyathelo ezibalayo' kungaba isinyathelo ekunqandeni umkhuba wokukhuphula izinga lokukhuluphala futhi kuzuze ezinye izimo zezempilo. "
Kungani ukuhamba kutholakala ukuthi kusebenza kangcono kunokuba usebenzise isikhathi esilinganayo esikoleni sokuzivocavoca? I-Lordan icacisa ukuthi abahambahambayo bangase bathembeke ngokwengeziwe ku-regimen yabo ngokuhamba kwesikhathi. Kungaba nzima nakakhulu ukwazi ukuthi isikhathi esiningi esichithwa ekuzivocavoca sisebenza ngokuzivocavoca kakhulu nokuthi ngabe wenza kahle umzimba. Ukuhamba kulula kakhulu ukuthola ilungelo futhi ukwazi uma uphefumula kanzima futhi usebenza uphuthumele, ngokusho Lordan.
Indlela Yokuqala Ukuhamba Okumangalisayo
Abantu abajabulela ukuhamba ngezinyathelo ezilula bangathatha izinyathelo zokuhamba ngokushesha futhi bakhulise izinga lenhliziyo nokukala kokuphefumula endaweni yangasese-enamandla. Ukuhamba ngokuhamba okuhle nokuhamba kwengalo kungasheshisa izinyawo.
Abantu abanenkinga yokuhamba ngesivinini ngenxa ye-arthritis noma ezinye izimo banganezela izingongolo zokuhamba ekusebenzeni kwabo kokuhamba. Ukusebenzisa izigxobo zokuhamba kungakhulisa izinga lenhliziyo ngenkathi uhamba ngendlela yakho evamile.
Umthombo:
Grace Lordan, Debayan Pakrashi. "Yenza Yonke Imisebenzi" Yalinganisa "Ngokulinganayo?
Imisebenzi ehluke njengabaqaphi bokuqhathaniswa kwesisindo. " Ukuhlaziywa Kwengozi 2015 May 20. kuthatha: 10.1111 / risa.12417. [Epub ngaphambi kokuphrinta]