Chifukwa Chake Ndizokwanitsa Kukhazikitsa Zolinga Zaumoyo mu Chilimwe

Yambani Pulogalamu ya Chimake cha June kuti Muzikhala Kwambiri Kwambiri

Anthu ambiri amaika zolinga zaumoyo mu January pambuyo pa maholide. Koma ziganizo za Chaka chatsopano zimakhala zikuikidwa pansi pa katundu wozizira wachisanu ndi mvula yamdima. Zolinga zathu zabwino nthawi zambiri zimaiwalika kusanafike kasupe. Ndiye bwanji osaika zolinga zaumoyo m'chilimwe? Pulogalamu ya June pachimake cha ubwino ingakupangitseni chaka chonse chodyera thanzi komanso kuchita masewera olimbitsa thupi.

Nthawi Yabwino Kwambiri ya Chaka Chokhazikitsa Zolinga Zaumoyo

Pali zifukwa zingapo zowonjezera umboni zomwe zingakhazikitse zolinga zaumoyo mu chilimwe. Ochita kafukufuku amene aphunzira kusintha kwa nyengo ndi zotsatira zake pa zochitika zolimbitsa thupi adapeza (zosadabwitsa) kuti sitikugwira ntchito m'miyezi yozizira. Phunziro limodzi lalikulu linapeza kuti ntchito yochita zowonjezera inayamba ndi maola 1.4 pa tsiku (121 makilogalamu pa tsiku) mwa amuna ndi 1.0 MET-maola patsiku (kapena ma calories 70 patsiku) kwa akazi m'nyengo yozizira poyerekezera ndi nyengo yozizira. Ofufuzawo adafaniziranso zochitika za chilimwe zomwe zimachitika ku January-pamene ambirife tikukhazikitsa zolinga zathu-ndipo tikupezanso kuti ntchito yachilimwe inali yaikulu. Kotero, ngati mutayambitsa ndondomeko yothandiza kuti mukhale ndi thanzi labwino m'chilimwe, mukudzipereka nokha kuti mukwaniritse zolinga zanu.

Kuphatikizanso, masiku amakhala otentha m'chilimwe. M'madera ambiri, mwinamwake mumatha pafupifupi maola 9 masana mu Januwale.

Koma mu June, mwinamwake mutenga maola oposa 15 masana. Malingana ndi American Council on Exercise, kusowa kwa nthawi ndi chifukwa chomwe anthu amachitira kuti asayambe kuchita masewera olimbitsa thupi. Anthu amakhalanso akudandaula kuti alibe nthawi yokwanira yogula ndi kukonzekera chakudya choyenera . Ndiye bwanji osayikiratu zolinga zaumoyo pa nthawi yomwe zimakhala ngati muli ndi maola asanu kapena asanu ndi limodzi pa tsiku kuti mupambane?

Inde, palibe cholakwika pakupanga chisankho cha Chaka chatsopano. Chitsulo choyera cha chaka chatsopano ndi cholimbikitsa kwambiri. Koma kachiwiri, kudzisintha nokha ndi June Bloom ndizomveka, nayonso. Zili ngati kuyamba kuthamanga pamtunda m'malo mokwera. Kutentha kotentha ndi masiku akutali kumakulimbikitsani kuti muyambe kupambana.

June pachimake Zolinga Zaumoyo: Zitsanzo Zomwe Mungayambe

Osatsimikiza kuti ndi cholinga chanji chabwino chomwe muyenera kukhazikitsa? Zolinga zowononga kulemera kwa thupi, zolinga za thupi, ndi zolinga zabwino zodya kudya ndizofala. Koma pali zitsanzo zosiyana zokhuza zaumoyo zomwe mungasinthe kuti zigwirizane ndi moyo wanu.

Kumbukirani kuti zolinga za SMART zimagwira ntchito bwino. Izi ndi zolinga zenizeni, zowoneka, zotheka, zogwirizana, ndi nthawi. Nthawi yochuluka yomwe mungatenge kuti mufotokoze zolinga zanu, mwakufuna kuti muwafikire. Kotero mutasankha momwe mungafunire pachimake mu June, lembani zolinga zanu ndi kuziika pamalo omwe mukuziwona (ndikuti zouziridwa!) Tsiku ndi tsiku. Gwiritsani ntchito malingaliro awa monga kudzoza.

• Pezani ana ogwira ntchito ku khitchini. Mulole ana adzipanga ndi kuphika m'chilimwe. Perekani vuto limodzi la chakudya chamoyo pa sabata ndikuwalola kuti akonze ndikukonzekeretsa banja (mothandizidwa ndi amayi kapena abambo ngati pakufunikira). Vuto lokondweretsa lingaphatikize kupanga mchere ndi chipatso cha nyengo kapena kupeza njira zogwiritsa ntchito nkhumba zitatu pa chakudya.

• Pezani maulendo apachaka pamsika wa mlimi. Kugula kwa masitolo kumsika wa alimi akumeneko ndi njira yosangalatsa yophunzirira za zakudya zam'deralo komanso zosatha . Imeneyi ndi njira yabwino yophunzirira za zakudya zatsopano. Lankhulani ndi alimi za njira zosiyanasiyana zokonzekera zipatso ndi ndiwo zamasamba kuti mukulitse mndandanda wanu wa zakudya komanso kuwonjezera zakudya.
• Wonjezerani kuwerengera kwanu kwa tsiku ndi tsiku. Ngati mumakonda kupeza masitepe 10,000 pa tsiku m'nyengo yozizira miyezi, onjezani zikwi zina zochepa m'chilimwe. Powonjezera kuchulukitsa kwanu ku 12,000 kapena ngakhale 15,0000 patsiku mudzakakamizidwa kuti mutuluke panja ndikuyenda pa ola lanu la masana kapena mukatenge madzulo mukatha kudya. Funsani mnzanu kapena mnzako kuti agwirizane nanu ndikutsatizana.

• Bwina kuti mugwire ntchito. Ikani cholinga kuti muyende nambala inayake kapena mailosi pa sabata kapena masiku angapo pa sabata. Tsatirani zomwe mukupita patsogolo ndi fitness tracker kapena pulogalamu yamakono. Palibe bilo? Palibe vuto! Mizinda yambiri imakhala ndi mabasiketi ogwira ntchito osungirako omwe amapezeka m'madera onsewa chifukwa nthawi zonse mumakhala magudumu omwe mungagwiritse ntchito. Inu simungotenthe kowonjezera kowonjezera, ndikupangitsani mphamvu ya mwendo, koma mutha kukhala ndi moyo wotalika chifukwa cha khama lanu. Kafukufuku wofalitsidwa mu The BMJ (omwe kale anali British Medical Journal ) anapeza kuti anthu okwera njinga amatha kufa ndithu ndi matenda a mtima, khansa, ndi zonse-chifukwa cha imfa.
• Pitani ku dziwe lakale kuti mutenge masewera olimbitsa thupi Amayi ndi abambo omwe ali ndi ana akhoza kupita ku dziwe la mudzi kuti alole ana kusewera m'madzi. Koma chilimwe ndi nthawi yabwino kugwiritsa ntchito zida za kunja kwa masewera olimbitsa thupi . Madzi ambiri ammudzi amapereka maola apamtunda pamene pakhomo likupezeka pochita masewera olimbitsa thupi popanda malipiro kapena ndalama zochepa. Ngati simunasambira, phunzirani, yesani kuthamanga kwa madzi kapena kulembetsa gulu la aerobics.
• Sonkhanitsani mbiri ya umoyo wa banja. Banja lochezera nthawi yotentha? Mwinamwake mukupita kumisonkhano yatsopano. Tengani mwayi uwu kuti musonkhanitse deta yofunika kwambiri ku banja. Wopereka chithandizo chamankhwala angagwiritse ntchito chidziwitso kuti awonetse chiopsezo cha matenda ndikupanga malingaliro okhudza kuyesera kuyesera kuti ukhale wathanzi, wathanzi, komanso bwino kwa mabungwe ambiri abanja akubwera.
• Gwiritsani ntchito paki yoyera. Malo ochitira masewera a pakhomo kapena malo osungirako ndi malo abwino kuti muzichita zinthu mosasamala za msinkhu. Ana angathe kutentha kwambiri pa masewera olimbitsa thupi, koma akuluakulu angagwiritsenso ntchito zipangizo zamaseŵera kuti azitha kugwira ntchito mwakhama. Sungani malo osungirako malowa ndikukhala otetezeka mwa kusonkhanitsa oyandikana nawo pang'ono ndikukonzekera tsiku kuti mutenge zinyalala, ndikuwonani chitetezo cha zipangizo. Kenaka pangani tsiku la masewera a sabata kuti mugwiritse ntchito danga la ntchito zabwino, monga masewera a mpira ndi picnic.
• Gwiritsani malo osungirako munda. Mzinda wanu ukhoza kukhala ndi malo omwe mumakhala nawo m'munda wam'munda ndi chilimwe omwe mungagwiritse ntchito kuti mukule minda yanu, zipatso, kapena maluwa. Imeneyi ndi njira ina yokondweretsa ana kuti aziphika ndi kudya. Aloleni iwo asankhe mbewu ku sitolo ya m'munda ndikuyendetsa munda m'mwezi yonse yotentha. Pamene zokolola zimalowa, asiyeni azigwiritsa ntchito chakudya chawo chatsopano kuti akonze chakudya chabwino.
• Dziwani kulemera kwanu. Nthawi zambiri zovala za m'chilimwe zimapangitsa thupi kukhala ndi nsanje pamphepete mwa nyanja kapena kunja kwa tawuni. Koma kulemera kwanu kwa thupi sikungakhale kulemera kwa thupi kwa wina. Pitani kwa wothandizira zaumoyo wanu ndi kukamba za kulemera kwa thupi lanu chifukwa cha ntchito zanu ndi zosowa zanu zaumoyo. Ngati BMI yanu ili yaikulu kwambiri kapena yotsikitsitsa, fotokozani momwe zingakhudzire moyo wanu wonse wathanzi pa nthawi yayitali. Kenaka tumizani kwa adokotala olembetsa kapena akatswiri ena kuti akuthandizeni kulemera kwanu.
• Fufuzani misewu yopita kumidzi. Pezani njira imodzi yatsopano kuti mufufuze mlungu uliwonse mu chilimwe. Ngati muli ndi ana, tulukani mapu ndikuwalola kuti akuthandizeni. Konzani malo anu oyamba ndi njira yowunikira ndi mileage. Kenaka konzekerani ndi kunyamula zakudya zopatsa thanzi tsiku. Mungathe ngakhale kutenga nthawi kuti mufufuze mbalame zakutchire ndi zinyama zakutchire kuti muziyang'ana pa ulendo wa tsiku.
• Yesani masewera atsopano. Ngati mwatopa ndi zochitika zanu zamakono, palibe nthawi yabwino yodziyesa ntchito yatsopano kuposa chilimwe. Magulu othamanga akugwira ntchito nthawi ino ya chaka. Oyenda ndi oyendetsa maulendo nthawi zambiri amawongolera maulendo a gulu m'chilimwe. Mungapeze masewera a masewera a basketball ku park, malo otentha a summerball, kapena masewera a tenisi m'makhoti ammudzi. Kaya mumasewera masewera otani, pangani ndondomeko ya mlungu uliwonse ya nyengo ya chilimwe. Thupi lanu lidzapindula mwa kupanga njira yatsopano yosuntha ndi kuphunzira luso latsopano ndilopambana kwa ubongo, nawonso.
• Dziperekeni. Ngati inu ndi ana muli ndi nthawi yochulukira m'manja mwanyengo, muzigwiritsa ntchito kuthandizira ena. Sankhani ntchito yodzipereka ndikupanga kudzipereka mlungu uliwonse kapena biweekly kuthandiza. Mwinamwake pali malo akuluakulu m'deralo omwe akufuna malo akugwira ntchito. Kapena mungatumikire chakudya kwa anthu omwe sali pantchito kapena akukumana ndi mavuto ovuta. Kudzipereka ndibwino kwa moyo, koma kungathandizenso moyo wathanzi. Malinga ndi lipoti lopangidwa ndi bungwe la National and Community Service, odzipereka amapereka chisangalalo chochuluka cha moyo ndi thanzi labwino kuposa thanzi omwe sali odzipereka, ndipo moyo wawo wokhutira ndi thanzi lawo limakula bwino chifukwa cha kudzipereka.

Mawu Ochokera

Palibe nthawi yabwino yopangira cholinga chatsopano cha thanzi. Pazifukwa zomwe zili pamwambazi, owerenga ambiri adzapeza kuti kuyambitsa zochitika zatsopano kapena pulogalamu yodyera bwino kumapindula kwambiri payezi yotentha. Koma ngati mukuwerenga nkhaniyi mu October, musamayembekezere miyezi 8 kuti muyambe kukhala wathanzi.

Kuti mupambane pa nthawi iliyonse ya chaka, funsani malangizo kwa wothandizira zaumoyo wanu kuti zolinga zanu za thanzi zikhale zothandiza komanso zogwirizana. Kenaka tisonkhanitsani chithandizo kuchokera kwa anzanu, abwenzi anu, ogwira nawo ntchito, kapena ngakhale anthu a chipembedzo chanu. Anthu ena amalumikizananso ndi ena pa intaneti. Kenaka khalani okondana paulendo wopita ku ukhondo. Mudzapeza zosavuta kuthana ndi chilimbikitso cha ena, ndipo kupambana kumakhala kosangalatsa mukakhala ndi abwenzi kukuthandizani kuti musangalale.

> Zotsatira:

> Bryant CX, DJ DJ, Merrill S, ACE Health Coach Manual. American Council pa Zochita Zolimbitsa Thupi. 2013.

> Matthews CE, Freedson PS, Hebert JR, et al, Kusintha kwa nyengo m'Nyumba, Ntchito, ndi Nthawi Yosangalatsa Zochitika za thupi: Kutalika kwa nthawi yaitali Kuchuluka kwa Kusintha kwa Magazi a Cholesterol a Magazi. Am J Epidemiol 2001; 153 (2): 172-183. lembani: 10.1093 / aje / 153.2.172