Kuchita Zochita ndi Mapulani a Ntchito kwa Wopuma pantchito

Limbikitsani Ntchito Yanu ndi Thanzi Lanu Pamene Mudapuma pantchito

Ndiyamika panthawi yopuma pantchito. Tsopano muli ndi nthawi yaulere yomwe munagwiritsa ntchito kale. Kugwiritsira ntchito mwanzeru ndikopeza kuchuluka kwa zochitika zolimbitsa thupi kuti muchepetse thanzi lanu ndikukhalabe olimba. Mukufuna kusunga thupi lanu bwino kuti muzisangalala popuma pantchito.

Kupuma pantchito

Kodi thanzi lanu liri bwanji? Ngati simunapite kuchipatala musanatengere pantchito, ino ndiyo nthawi yoti muchite.

Funsani dokotala ngati muli ndi zoletsa pazochita zolimbitsa thupi komanso zomwe akuvomereza. Mwinamwake mumamva kuti kuchita masewera olimbitsa thupi ndi kuyenda ndi mbali ya ndondomeko yochepetsera zoopsa zanu ndikukhala ndi matenda monga shuga ndi nyamakazi.

Ngati muli ndi vuto ndi kuyenda, ndi nthawi yabwino kuti mutumizidwe mankhwala othandizira thupi kapena mankhwala. Wothandizira angakuthandizeni kusintha ntchito yanu. Ngati mapazi anu akukuvutitsani, onani katswiri wamapemphero pa nsapato zoyenera.

Kodi Kuchita Zochita Kumakufunika Bwanji?

Maphunziro olimbitsa thupi okalamba omwe ali ndi zaka 50 mpaka 64 omwe ali ndi matenda aakulu ndi awa:

• Kuchita masewera olimbitsa thupi monga kuyenda mwamsanga, kusambira, kapena kukwera njinga kwa mphindi 30 patsiku, masiku asanu pa sabata. Kapena, kuchita masewera olimbitsa thupi kwambiri monga kuthamanga kwa mphindi 20 patsiku, masiku atatu pa sabata. Izi zimathandizira thanzi la mtima.
• Maphunziro olimbitsa thupi masiku awiri kapena atatu pa sabata ndi masewera olimbitsa thupi asanu ndi atatu kapena khumi monga kupewera mavitamini komanso kugwira ntchito ndi makina olemera. Izi zimapereka chithandizo chokhala ndi minofu ya minofu, kuchulukana kwa mafupa, ndi kuntchito kwathunthu.

• Zochita zolimbitsa thupi kwa mphindi khumi tsiku ndi tsiku kuti zisunge kayendetsedwe kake.
• Kuchepetsa nthawi yopanda ntchito ndi kukhala : Zofufuza zapeza kuti nthawi yomwe wakhala pansi ingathe kuwonjezera ngozi. Pamene mukusintha kuchokera ku moyo wanu wa ntchito kupita kuntchito, mudzafunika kufufuza njira zogwiritsira ntchito tsiku lonse, kudzuka ndi kusuntha maola ola limodzi. Ino ndi nthawi yogwira ntchito kupeza masitepe 10,000 pa tsiku .

Kodi Mungaphunzitse Kuti?

Muli ndi mtundu wambiri wosankha nthawi komanso malo opuma pantchito.

• Masewera a Gym ndi Fitness: Mwinamwake mwakhala mukugwiritsa ntchito malo olimbitsa thupi kuntchito koma tsopano ndi kosavuta kupeza masewera olimbitsa thupi kapena dziwe pafupi ndi nyumba. Ndondomeko yanu yaumoyo ikhoza kuchepetsa umembala wa anthu omwe akukhala nawo m'deralo. Fufuzani malo ogwiritsira ntchito zolimbitsa thupi ndi malo akuluakulu. Mwinanso mutha kugwiritsa ntchito masewera olimbitsa thupi kapena phukusi pa koleji yaumudzi popanda malipiro ngati mutenga sukuluyi palibe mutu uliwonse umene umakusangalatsani.
• Mkuphunzitsani Munthu Kapena Kuchita Magulu a Gulu : Mungayambe kuyeserera bwino pogwiritsira ntchito wophunzitsa thupi pa kachipatala kathanzi kuti muwonetsere masewera olimbitsa thupi omwe mwakukonzerani. Mukhozanso kujowina m'kalasi lochita masewero olimbitsa thupi pa malo olimbitsa thupi ndikupeza zomwe mumakonda kwambiri.
• Kuchita masewera olimbitsa thupi : Mukadziwa zomwe mukufunikira kuti muchite, mudzadziwa bwino zida zomwe mukufuna kuchitira masewera olimbitsa thupi. Zingakhale zophweka monga magulu otsutsa, seti ya zibangili, mpira wa masewero olimbitsa thupi, ndi masewera olimbitsa thupi. Kapepala, kaphunzitsi kakang'ono, kapena kayendetsedwe kazitsulo ndizopanda ndalama zambiri koma zingakhale zopindulitsa pa masewera olimbitsa thupi m'galimoto iliyonse.
• Kuthamanga, Kuthamanga, ndi Kupita Kumalo Okutulukira Kunja : Fufuzani mwayi wa kuyenda ndi kuyendetsa misewu m'deralo. Mwinamwake simunayang'ane njira za greenway, mapaki, ndi timapepala zomwe mungagwiritse ntchito. Mphindi 20 mpaka 30 yomwe muyenera kuyendayenda, kuthamanga, kapena kuyendetsa njinga mukhoza kuchitidwa panja mumalo otetezeka komanso okondweretsa. Mukhoza kugwiritsa ntchito mapulogalamu monga MapMyWalk kuti muone komwe ena a m'dera lanu akuyenda ndi ma njinga.

Kupanga Nthawi Yochita Zochita Zolimbitsa Thupi

Pangani zizoloŵezi zabwino mu moyo wanu watsopano. Konzani ndondomeko yokondwerera galasi, makalasi ogwiritsira ntchito masewera olimbitsa thupi, komanso nthawi yochitira masewera olimbitsa thupi Mukhozanso kufufuza kupeza gulu loyenda kapena gulu . Ngati muli ndi kudzipereka kwa anthu ena kuti muwaphatikize nawo ntchito, mumakhala mukutsata. Fufuzani Meetup.com kwa magulu omwe amagawana chidwi chanu kuyenda, kuthamanga, kuyenda, kapena kuyendetsa njinga. Mutha kudabwa kuti ndi mwayi wotani umene ulipo pang'onopang'ono kapena popanda mtengo.

Muli ndi chisankho tsopano mukamaliza masewera olimbitsa thupi. Mukhoza kupita maola ochuluka ngati simunali odzaza. Mutha kuona anthu ambiri a msinkhu wanu akugwira ntchito pa 10 am kapena 2 koloko masana.

Mwinanso mukhoza kupanga anzanu atsopano.

Ntchito Yopangira Ntchito Yopangira

• Lolemba: Tsiku lochita masewera olimbitsa thupi. Mphindi 30 kuyenda mofulumira, njinga zamoto, kapena kusambira. Mphindi 10 kusinthasintha.
• Lachiwiri: Tsiku lophunzitsira mphamvu pamene masewera olimbitsa thupi angakhale ochepa. Mphindi 10 kusinthasintha zochitika.
• Lachitatu: Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kwa mphindi 10.
• Lachinayi: Tsiku lophunzitsira mphamvu ndi mphindi 10 zochita masewera olimbitsa thupi. Fufuzani magulu a gulu pa kuvina kwa aerobic ndi zochitika zina.
• Lachisanu: Aerobic amachita masewera olimbitsa thupi 30 mphindi khumi ndi mphindi khumi.
• Loweruka: Kuchita masewera olimbitsa thupi kungaphatikizepo kuyenda, galu, kukwera njinga ndi abwenzi kapena banja. Konzani kutuluka ndi anthu omwe amatha sabata chabe.
• Lamlungu: Zochita masewera olimbitsa thupi kwa mphindi 30, mphindi 10 zokhazikika.

Kuwonjezera Ntchito pa Moyo Wanu

Ngati mutakhala ndi ntchito yogwira ntchito, muyenera kusintha ntchitoyi pa moyo wanu wopuma pantchito. Kwa iwo omwe anali ndi ntchito zowonongeka, tsopano ali ndi mwayi wokhala ndi zizoloŵezi zabwino zoyenera kugwira ntchito tsiku lonse.

• Yendani galu : Mnzanu wapamtima angagwiritse ntchito ntchito zambiri. Ino ndi nthawi yoyendayenda ndi galu wanu, kapena kutuluka mobwerezabwereza tsiku lonse.
• Yendani kapena njinga kupita ku sitolo, banki, positi, ndi malo ena. Chotsani galimoto kutsogolo ndikuyenda kapena kuyendetsa kupita kumalo omwe muli pafupi. Mungathe kuchita zambiri pogwiritsa ntchito nthawi yanu yochita masewero olimbitsa thupi komanso mukuchita masitolo anu kapena ntchito zina. Pezani chikwama kapena thumba kuti mutenge katundu kunyumba.
• Kulima minda, kukonzekera, kukonza, ndi kukonzanso kunyumba: Mudzawona kufunikira kochita masewero olimbitsa thupi pamene muyamba kugwira ntchito yopanga uchi yomwe yaperekedwa kwa zaka zambiri. Izi zikhoza kuthetsa nthawi yochuluka.
• Kudzipereka: Pali mwayi wambiri wodzipereka umene ungakulimbikitseni. Kodi mumayambitsa zotani ndi mapulogalamu? Onani zomwe akupereka zomwe zikutulutsani kunja. Izi zimatha kuchoka pa malo osungirako nyama, kuphatikiza ndikupereka chakudya kwa akulu ndi mabanja omwe akusowa, kuwongolera misewu, kujambula malonda, bwalo ndi kusamalira anthu okalamba komanso zovuta, komanso zambiri.
• Fufuzani mwakhama: Pitani kumapaki ndi minda kumidzi yanu kuti mukambirane ndi chilengedwe. Lowani muulendo woyenda kuti mufufuze mbiri ndi zomangamanga zamudzi kapena malo omwe mumawachezera. Mukayenda kukawona achibale ndi abwenzi, gwiritsani ntchito nthawi yanu yatsopano yopitilira kukafufuza malo awo.

Kufooketsa Kuchita Zochita Zolimbitsa Thupi

Ino ndi nthawi yogwiritsira ntchito zolimbitsa thupi monga Fitbit kuti zikulimbikitseni kukhalabe achangu. Zitsanzo zabwino kwambiri zimayang'ana nthawi yanu yochita masewera olimbitsa thupi tsiku ndi tsiku komanso zochitika zonse za tsiku ndi tsiku. Ambiri amatsatiranso nthawi yopanda ntchito ndikukumbutseni kuti muimirire ndikusuntha ora lililonse. Angathenso kufufuza khalidwe lanu la kugona ndikukhala ndi pulogalamu kuti muyang'ane zakudya zanu . Zojambula zambiri zidzathenso kuyima kwa mtima wanu kapena kugwirizana ndi chiwopsezo cha mtima pamtima chifuwa kuti muyese kuchita masewera olimbitsa thupi.

Muyenera nsapato zolondola ndikuchita masewera olimbitsa thupi kuti muthandize ntchito zanu. Pitani ku sitolo yambiri ya nsapato yomwe mumakhala nayo kumalo anu kuti mukonzekere bwino nsapato za masewera .

Mapulogalamu apanyumba kapena wophunzitsira elliptical akhoza kuthetsa zifukwa zochitira masewera olimbitsa thupi, kutentha, kapena mvula kuchoka m'nyumba.

> Zotsatira:

> CDC. Kodi ndi zolimbitsa thupi ziti zomwe akuluakulu amafunikira? https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm

> Nelson, ME; WJ Rejeski; SN Blair; PW Duncan; Chilungamo; Chithandizo; CA Macera; ndi C. Castanedasceppa. Ntchito Yathupi ndi Umoyo Wonse wa Anthu Okalamba Achikulire: Malangizo ochokera ku American College of Sports Medicine ndi American Heart Association . " Med. Sci. Masewera olimbitsa thupi. , Vol. 39, No. 8, masamba 1435-1445, 2007.