Nciphisa Izingozi Ze-Hypertension Ngokuhamba Okukhulu
Kungakhathaliseki ukuthi une-high blood pressure futhi kuye kwatholakala unesifo somfutho wegazi noma isifo sofuba, ukuvivinya umzimba okuvamile njengokuhamba okusheshayo kungasiza ekunciphiseni. Ukubuyekezwa kwezincomo zokusebenza komfutho wegazi ophezulu kuvezwe ukuthi ukuvivinya umzimba kwaba nethonya elikhulu ekucindezelweni kwegazi njengemithi eminingi. Ucwaningo luthola ukuthi ukuhamba okuncane, okusheshayo kungasiza kakhulu njengokusebenza isikhathi eside.
Izincomo Zokuzivocavoca Ze-High Blood Pressure
I-American Heart Association ithi, "Uma udinga ukunciphisa ukucindezelwa kwegazi noma i-cholesterol, uhlose imizuzu engama-40 yokulinganisela ukwenza umsebenzi womzimba okhuthele izikhathi ezintathu kuya kwezi-4 ngesonto." I-Canadian Hypertension Education Program inikeza izincomo ezifanayo.
Ngesikhathi ukuvivinya umzimba kwe-aerobic njengokuhamba okusheshayo kwakuyisincoma esiphezulu ngoba sinomthelela omkhulu, kufaka phakathi amandla okusebenza okunamandla. Ukunconywa kwabo ngenqubo yokuzivocavoca "kuyinkimbinkimbi yamaminithi angu-30 noma ngaphezulu ngosuku lokuzivocavoca okukhulu kokuzivocavoca kakhulu, ikakhulukazi, izinsuku zeviki nokuphikisana okunamandla kokusebenza kwezinsuku ezingu-2 kuya kwezingu-3 ngeliviki ukuya ku-150 min noma ngaphezulu kokuzivocavoca ngesonto. "
Ukushisa ngokweqile? Ukuhamba Okufushane, Okumnyama Kungenza Ukucindezeleka Kwegazi
Ukwelashwa ngokweqile yisimo esinomfutho wegazi ophakeme ovame ukuqhubekela phambili ekucindezelweni kwegazi eliphezulu (ukushisa komfutho wegazi).
Ukucindezeleka kwegazi okungalawuleki kwandisa ingozi yakho yokuhlasela kwenhliziyo, ukwehluleka kwezinso, nokushaya isifo. Ukwelashwa ngokweqile kungaphathwa ngokudla nokuzivocavoca.
Ingabe ingcindezi yakho yegazi igxuma? Ngokwesifundo se- Journal of Hypertension, ukuthatha imizuzu emifushane engu-10 ehamba izikhathi ezine ngosuku kunganciphisa ukucindezelwa kwegazi amahora angu-11.
Ukuthatha ukuhamba okuqhubekayo kwamaminithi angu-40 kungagcina ukucindezela kwegazi kwehle amahora ayisikhombisa.
Ukutadisha imiphumela yokuzivocavoca kubandakanya amadoda angama-15 nabesifazane abangu-5 abane-hypertension. Ngolunye usuku, babelwa ukuba bahambe imizuzu engama-40 eqhubekayo esitokisini. Ngolunye usuku, bahamba izikhathi ezingu-4 imizuzu engu-10 ngaphezu kwamahora angu-3.5. Umfutho wegazi we-systolic wehla u-5.4 kuya ku-5.6 mm Hg, ukunciphisa okwanele okwanele ukunciphisa ingozi yokushaya isifo nesifo senhliziyo.
Finyelela ku-Brisk, 10-Minute Walks
Abantu abaningi bathi abanaso isikhathi sokusebenza okuqhubekayo emaminithi angu-30 kuya kwangu-60 phakathi nosuku. Kodwa abantu abaningi bangakwazi ukuhamba ngendlela emifushane ekuhambeni nasekuya emsebenzini noma esikoleni, nangesikhathi sokuphumula nokudla. (Mhlawumbe "4 usuku" lokuhamba okuncane, okuhamba ngeminithi engu-10 kudinga ukukhuthazwa kwezempilo.)
Thola Okungaphezulu Kusuka Ku-15-Minute Walk
Umbuzo uwukuthi, ingabe uhamba ngokuphuthumayo ngakho ukushayela kwakho nokuphefumula kuyaqina, noma uvele uthathe ukuhamba kalula. Ukuhamba okusheshayo kuwukuzivocavoca umzimba okulinganiselayo, kuyilapho ukuhamba okulula kulula ukuqina okukhulu. Okuningi: Kuyini Ukuhamba Okukhulu?
Ingabe Ukuhamba Okude Kakhulu Noma Cha?
Ucwaningo luthole ukuthi ukuhamba okude noma okuncane okuhamba kancane kulo lonke usuku kunenzuzo. Lesi siphumo sabamangaza abacwaningi, abaphawula ukuthi ezinye izifundo zathola ukuthi isikhathi eside sokuzivocavoca sinemiphumela engcono yempilo.
Impikiswano mayelana nokuthi izinyathelo zansukuzonke zenzalo v. Ukuzivocavoca okuqhubekayo kungcono kakhulu. Noma kunjalo, kunabanqobile kuphela - kungakhathaliseki ukuthi ungena ezinyathelweni ezincane ezinsukwini zonke noma esimisweni esisodwa esikhulu, konke kuhle! Ukusebenzisa yedwa kunganciphisa ingozi yakho.
Imithombo:
Ipaki, Saejong a; Rink, Lawrence D b; UWallace, uJanet P. Ukuqoqwa kokusebenza ngokomzimba kuholela ekunciphiseni okukhulu kwegazi okwedlula iseshini eyodwa eqhubekayo, ekugulweni kwegazi. Journal of Hypertension. September 2006, 24: 9.
Umsebenzi Wokwenyama Nokucindezelwa Kwegazi, "i-American Heart Association, 8/4/14.
I-Pescatello LS, iMacDonald HV, i-Ash GI, uLamberti LM, i- Farquhar WB, i-Arena R, i-Johnson BT. "Ukuhlola Izincomo Zokuzivocavoca Ezikhona Zomsebenzi Wokuzivocavoca: Ukubuyekezwa Nezindinganiso Zezingqalasizinda Zokucwaninga Ngekusasa." I-Mayo Clin Proc . 2015 Jun; 90 (6): 801-12. i-doi: 10.1016 / j.mayocp.2015.04.008.
> ULinda S. Pescatello, Hayley V. MacDonald, uLauren Lamberti noBlair T. Johnson. "Ukuzivocavoca nge-Hypertension: Ukubuyekezwa Kwemigomo Yokuhlanganisa Ukunciphisa Izincomo Ezikhona Ngokucwaninga Okuvelayo " I- Curr Hypertens Rep. 2015; 17 (11): 87. Ishicilelwe ku-intanethi ngo-2015 Septhemba 30. i: 10.1007 / s11906-015-0600-y