Onjezerani Zaka Zambiri ku Moyo Wanu ndi Moyo Wanu ku Zaka Zanu
Kuchita masewera olimbitsa thupi ndi chimodzi mwa zinthu zofunika kwambiri zomwe mungachite. Popanda kuchita masewera olimbitsa thupi, mumakhala ndi chiopsezo chachikulu chokhala ndi matenda aakulu. Pano pali mndandanda wa zochitika zomwe thupi likhoza kuchepetsa chiopsezo (ndipo ndi anthu angati omwe ali nawo):
- Matenda a mtima wa Coronary (12.6 miliyoni)
- Kupha kwa mtima (1.1 miliyoni)
- Matenda a shuga (17 miliyoni)
- Kutaya kwa Hip (300,000)
- Kuthamanga kwa magazi (50 miliyoni)
- Kunenepa (50 miliyoni)
- Kuposa kunenepa (108 miliyoni)
Kuchita Zochita Kumaphatikizapo Zaka kwa Moyo Wanu
Kafukufuku wina anapeza kuti munthu wa zaka 65 angathe kuyembekezera zaka 12.7 za moyo wathanzi-adzakhala ndi moyo wopanda ulema mpaka zaka 77.7. Ngakhale ali ndi zaka 65, komabe ali ndi zaka 5.7 zokhala ndi chiyembekezo chokhala ndi moyo wathanzi - adzakhalabe olumala mpaka zaka 83.4.
Kafukufuku wina anapeza kuti kuchita masewera olimbitsa thupi patatha zaka 50 kungapangitse zaka zambiri pamoyo wawo. Phunziroli, anthu omwe ali ndi matenda osokonezeka mtima amayerekezedwa ndi kuchuluka kwa zochitika zomwe anachita. Amuna omwe anali okhudzidwa kuwonjezeka zaka 1.3 m'miyoyo yawo ndipo awo omwe anali achangu kwambiri anawonjezeka zaka 3.7. Akazi omwe anali olimbikira kwambiri anawonjezeka zaka 1.1 ndipo iwo anali okhudzidwa kwambiri kuwonjezera zaka 3.2. Kuonjezera apo, anthu omwe ankagwiritsa ntchito zambiri adakhalanso ndi moyo zaka zambiri opanda matenda a mtima.
Ngakhale kuchita masewera olimbitsa thupi mopambanitsa kumawonjezera chiyembekezo cha moyo, anthu okhudzidwa kwambiri kuposa opindula kawiri.
Yambani ndi Kuchita Zochita
Yambani kuyesera pakuwonjezera zochitika zanu za thupi tsiku ndi tsiku. Yendani mochulukirapo, nyamukani zambiri, ndipo gwiritsani ntchito thupi lanu. Kenaka yonjezerani nthawi yamphindi 30 yomwe mumapanga kuti mugwiritse ntchito.
Gwiritsani ntchito mphamvu, kulingalira ndi ntchito yotambasula. Pezani nthawi tsiku lililonse ndikudzipereka kuchita chinachake chomwe chiri chakuthupi.
- Momwe Mungayambitsire Kuyenda : Mudzapeza aliyense akuyamikira kuyenda monga gawo loyamba kupita kuntchito. Momwe mungayambitsire ndi momwe mungathandizire kuti muyambe kuchita zinthu zolimbitsa thupi zomwe mungasangalale nazo pamoyo wanu wonse.
- Ntchito Yoyamba Yoyamba Yophunzitsa Machitidwe Oyamba Otsatira : Pulogalamuyi yolimbitsa thupi yoyambitsa oyamba ayamba kugwira ntchito pazochitika zonse - cardio, mphamvu, kulingalira, ndi kusinthasintha. Simudzasiya gawo lililonse lachitetezo chabwino ndipo mudzakhala bwino kwa iwo onse.
- Mmene Mungayambitsire Bicycle: Kuthamanga njinga ndi njira yabwino kwambiri yogwirira ntchito komanso kuyendayenda. Mungathe kuphatikiza ntchito yopanda mphamvu ndi kuchita ntchito zanu za tsiku ndi tsiku ndikuyamba kuchokera kumalo osiyanasiyana. Mwinanso mungaganize za kukhala woyendetsa njinga.
- Momwe Mungayambitsire Kuthamanga : Ngati mukufuna kukhala mmodzi wa othamanga, onani momwe mungayambire. Kuthamanga ndi ntchito yokhudzidwa kwambiri, koma ngati mulibe vuto ndi ziwalo zanu, ndi njira yosavuta yochitira masewera olimba kwambiri.
- Pangani Zosangalatsa : Njira 10 zomwe mungasangalale ndi kuchita masewera olimbitsa thupi. Mbali yaikulu yokhala ndi chidwi chochita masewera olimbitsa thupi nthawi zonse ndiyo kupeza zomwe mumakonda. Kupanda kutero, iyo imakhala yopera ndipo posachedwa mudzapeza chifukwa choti muyimire. Ngati zosangalatsa mumapitiriza kuchita.
- Ubwino Wobisika Wa Kuchita Zophunzitsira: Chifukwa chiyani kuchita masewera olimbitsa thupi? Kuwonjezera pa kukhala moyo wautali, apa ndi momwe zidzakhalire moyo wambiri m'moyo wanu.
Zotsatira:
Chigawo cha Kuletsa Matenda. " Kulimbikitsa Moyo Wopindulitsa Pakati pa Okalamba Achikulire ." Chithandizo cha Nthenda ya Nthendayi ndi Kukulitsa Zaumoyo.
Chigawo cha Kuletsa Matenda. Ntchito Yathupi ndi Thanzi. June 4, 2015. Padziko Lonse la Chithandizo cha Matenda ndi Kukulitsa Zaumoyo.
> Franco OH, wa Laet C, Peeters A, Jonker J, Mackenbach J, Nusselder W. Zotsatira za Ntchito Yathupi pa Moyo Wopitirira ndi Matenda a Mtima. Arch Intern Med. 2005 Nov 14; 165 (20): 2355-60.