Kuyesedwa kwachilengedwe chachilengedwe kumasonyeza zaka zanu zotsala
Kodi mumanyada kuti mungathe kukhala ndi zidzukulu zanu mukamayenda? Ngati ndi choncho, ichi ndi chisonyezero chabwino kuti muli ndi zaka zambiri zomwe zikukuyenderani. Kafukufuku akusonyeza kuti zaka 65 zapitazi, kuyendayenda kwanu pamayendedwe anu achilengedwe ndikulingalira kotsimikizika kuti ndipulumuka. Kuyeza mofulumira pafupipafupi, monga pamtunda (mamita 13 kapena mamita 4) ndi chida chowathandiza madokotala kukhazikitsa zolinga zoyenera ndi zowasamalira anthu okalamba.
Liwiro Lopita Limene Limalosera Moyo Wautali
Kuphunzira kwakukulu kunayang'ana kuwonjezeka kwachilengedwe kwa anthu 34,485 omwe ali ndi zaka 65 ndi kupitilira maphunziro asanu ndi anayi apitalo. Maphunzirowa adatsatira zotsatira za zaka 12 kapena kuposerapo, pomwepo pafupifupi theka la ophunzirawo adafa. Iwo anapeza zotsatira zosasinthasintha za momwe anthu akhalamo kwa nthawi yayitali ndipo kaya anali ndifulumira kapena mofulumira kufulumira:
- Anthu omwe amayenda mwachilendo pamakilomita 2,2 pa ora (27:16 mphindi imodzi kapena mita imodzi pa sekondi) kapena mofulumira ayenera kukhala ndi moyo wautali kuposa momwe anganenedwere ndi zaka komanso kugonana okha.
- Anthu omwe amayenda pa mtunda wa makilomita 1.8 pa ora (33:30 mphindi imodzi kapena mamita 0.8 pamphindi) amatha kukhala ndi moyo wausinkhu wawo ndi zaka zawo.
- Anthu omwe ankayenda mwachilendo pamakilomita 1.3 pa ora (46:09 mphindi imodzi kapena 0,6 mamita pamphindi) anali pachiopsezo chachikulu cha imfa yoyamba.
- Zofupikitsa kuposa momwe moyo unkayembekezeredwa zinkaonekera kwa iwo amene amayenda mofulumira komanso mofulumira.
Phunzirolo linaphatikizapo chitsanzo chachikulu cha zaka, kugonana, mtundu / mtundu, ndi magulu ena omwe ndi anthu omwe amakhalapo pakati pa anthu onse omwe amafanana ndi omwe akuluakulu a US akulira. Iwo adanena kuti pangakhale zotsutsana zomwe zimapezeka pa maphunziro omwe amapanga odzipereka omwe ali ndi thanzi labwino, monga kulembetsa anthu ochepa omwe ali ndi chifuwa chachikulu cha dementia.
Ofufuzawo ananena kuti chifukwa chakuti munthu amayenda pang'onopang'ono, sizikutanthauza kuti iwo sangakhale ndi moyo wabwino kapena wochulukirapo. Izo zimadalira pa munthuyoyekha.
Nchiyani Chimene Chimatsimikizira Kuyenda Kwakuyenda Kwanu Pamene Inu Muli M'badwo?
Pali zifukwa zambiri zomwe anthu amayenda pang'onopang'ono akalamba. Kuyenda ndi ntchito yovuta yomwe imakhudza kusintha kwa machitidwe ambiri a thupi. Mwachibadwa mungaganize za nyamakazi imene imakhudza mchiuno mwanu ndi mawondo monga kuchepetsa kuyenda kwanu. Koma inunso muyenera kukhala ndi mapapu ndi mtima omwe akugwira bwino ntchito. Ubongo wanu ndi dongosolo la manjenje ziyenera kugwira ntchito bwino kutumizira mauthenga ku minofu kuti agwire ntchito mofananako ndikukhalabe olimba pamene mukuyenda.
Muyenera kuyang'ana ndondomeko zoyendetsa mofulumira kuti muzindikire kuti zimatengera zofunikira za thupi , mphamvu, ndi kuchepa mofulumizitsa. Kuyenda kwanu kwachilengedwe pamene simukuyesa kuyenda mofulumira kumakhudzidwa ndi thanzi lanu lonse.
Kuyenda pang'onopang'ono kawirikawiri kumatanthauzanso kuti mukuyenda pang'ono ndikumachepa pang'ono. Popanda kuchita masewera olimbitsa thupi, mumasintha . Izi zingachititse kuti mukhale ochepa. Inu mumayenda ndikuyenda mocheperapo ndipo mungakwanitse kuchita zimenezi.
Kugonjetsa kumabweretsa nthawi yopulumuka yosauka.
Kodi Kuthamanga Kwambiri Kungagwiritsidwe Ntchito Bwanji?
Ngati inu ndi dokotala mukupanga zisankho zokhudzana ndi chithandizo chamankhwala ndi chithandizo chomwe chingakupindulitseni mukakalamba, kudziwa kuti mutha kukhala ndi moyo wotalika bwanji. Mwinanso mungakonde kulandira chithandizo chamanyazi kapena kuchita opaleshoni yomwe imafuna nthawi yowonongeka ngati mukuganiza kuti mwatha zaka zambiri kuti mukhale ndi moyo.
Mwinanso mutha kuchita khama kwambiri kuti muzisamalira nokha ndikutsata uphungu wothandizira odwala ngati mutadziwa kuti muli ndi zaka zambiri zathanzi patsogolo panu. Ngati kufulumira kwanu kukuwonetsani kuti muli ndi chiopsezo chachikulu, inu ndi dokotala mungagwiritse ntchito zinthu zomwe zingachepetse kuopsa kwa thanzi lanu ndikupangitsa kuti mukhale ndi vuto.
Ngati inu ndi adokotala mukuzindikira kuti mukuyenda mochedwa kuposa momwe munalili chaka kapena ziwiri zapitazo, zikhoza kuwonetsa kuwonetsetsa thanzi lanu mwatsatanetsatane, mwinamwake kupeza chikhalidwe chomwe sichinazindikiridwe kale.
Palinso njira zina zomwe madokotala amagwiritsira ntchito kuti aone momwe moyo wanu ungakhalire, ndipo ena mwa iwo angakhale nkhani ya chiweruzo osati chinthu chomwe angathe kuyeza. Kuyenda mofulumira ndi chinthu chosavuta kuchiyesa mu ofesi kapena pahololo yokhala ndi masewera otchinga. Zimatenga nthawi yokhayo yomwe munthuyo akuyesa, yemwe safunikira kukhala katswiri.
Mayeso Ofulumira
Ophunzira omwe amapanga zotsatirazi sanadziwe kuti liwiro lawo likuyenda bwino, kotero iwo sakanakhala akuyesa kuyenda mofulumira kuposa momwemo. Icho chidzakhala chinthu ngati inu mutayesa kufufuza mwendo wanu woyenda. Mungamufunse mnzanu kapena mnzanu kuti awone kangapo maulendo angapo kuti apeze zitsanzo zabwino, kutaya zovuta kapena zochepa.
Mungayesere kugwiritsira ntchito kapepala kakang'ono ndipo muzindikire liwiro limene limamva bwino komanso mwachibadwa kuti muyerekeze liwiro loyesa kuyenda pamapazi 13. Kuti mugwiritse ntchito mayesero oyenda ma mapazi 13, mungagawe chiwerengero cha masekondi ndi 4 kuti mupeze mamita pamphindi.
Ochita kafukufuku anapanga tebulo ndi ma grafu kwa abambo ndi amai omwe amasonyeza momwe nthawi ya moyo wapakati imasiyanasiyana kuposa maulendo ambiri oyenda. Izi zikuwonetsedwa mu mamita pamphindi. Kuti mutenge maulendo 13, mungatenge chiwerengero cha masekondi kuti muchikwaniritse ndi kuchigawa ndi 4 kuti mupeze mamita pamphindi. Ngati mutayenda nthawi ndi njira zina, apa ndi momwe ziwerengerozo zimamasulira:
- 0.2 mamita pamphindi: 0,4 maola pa ora kapena 300 minutes pa mtunda
- 0.6 mamita pamphindi: 1.3 makilomita pa ola kapena mphindi 100 pa mailosi
- 0.8 mamita pamphindi: 1.8 maola pa ora kapena 33:30 mphindi imodzi
- 1.0 mamita pamphindi: 2.2 maola pa ora kapena 27:16 mphindi imodzi
- 1.1 mamita pamphindi: 2.5 miles pa ora kapena 24 mphindi pa mailosi
- 1.4 mamita pamphindi: 3.1 maola pa ora kapena 19:21 mphindi imodzi
- 1.6 mamita pamphindi: 3.6 maola pa ora kapena 16:40 mphindi imodzi
Kodi Kuyenda Mofulumira Kulimbitsa Moyo Wanu?
Kufufuza uku sikungakhale umboni komanso zotsatira. Komabe, kukonzanso thupi lanu kumakhudzana ndi kukhala ndi moyo wautali. Ngati mumasunga kapena mumakhala ndi thanzi labwino ngati mutakalamba, mukhoza kuchepetsa kuopsa kwa thanzi lanu ndi liwiro lanu lachilengedwe. Ngati kuyenda ndi njira yomwe mumaikonda, mukhoza kulimbitsa mtima ndi kuyenda mofulumira kwa mphindi makumi atatu kapena kuposerapo masiku ambiri pa sabata, kutanthauza kuti pangakhale mphindi 150 pamlungu. Mukamachita zimenezi, mukhoza kusintha maulendo anu oyendayenda.
Kuwonjezera pa ntchito ya aerobic, muyenera kuchita zinthu zolimbikitsa minofu masiku awiri kapena kuposa pa sabata. Ngati muli pachiopsezo chogwa, muyenera kuchita masewera olimbitsa thupi.
Ngati muli ndi matenda aakulu omwe samakulolani kuchita zinthu zolimbitsa thupi, muyenera kungoyesera kuti mukhale ogwira ntchito monga momwe mungalole. Lankhulani ndi dokotala wanu za ntchito zomwe zili zoyenera kwambiri kwa inu.
Mawu Ochokera
Ziribe kanthu kuti liwiro lanu likuyenda bwanji, mungatenge masitepe kuti muchepetse kuopsa kwa thanzi lanu ndikupangitsani mwayi wanu kukhala ndi moyo wathanzi komanso wathanzi. Ngati muli ndi chizoloŵezi chachibadwa, musapumire pa laurels anu. Onetsetsani kuti mukugwiritsa ntchito njira zonse zothandizira zomwe zingakuthandizeni kukhala ndi moyo wathanzi. Ngati mwangopuma pantchito, ino ndi nthawi yabwino kugwira ntchito mwakhama musanatanganidwa kwambiri mu gawo latsopano la moyo.
> Zotsatira:
> Zowonongeka za Ntchito Zachikhalidwe kwa Achimereka, Chaputala 5: Ogwira Ntchito Okalamba Achikulire. HHS Ofesi Yopeweratu Matenda ndi Kukulitsa Zaumoyo. https://health.gov/paguidelines/guidelines/chapter5.aspx.
> Studenski S, Perera S, Patel K, et al. Kuthamanga Kwambiri ndi Kupulumuka mwa Achikulire Achikulire. JAMA: nyuzipepala ya American Medical Association . 2011; 305 (1): 50-58. lembani: 10.1001 / jama.2010.1923.