Njira Zosavuta Kuyenda 2000 Zambiri Zochitika Tsiku
Ngati mumangowonjezera masitepe 2,000 pa tsiku kuntchito zanu zowonongeka, simungapeze ndalama imodzi. Ndizo pafupi mtunda woposa tsiku patsiku. Kafukufuku wa Dr. James O. Hill akusonyeza kuti masitepe awo 2000 akhoza kutentha makilogalamu 100 ndikupanga kusiyana. Ngati mukufuna kulemera, akusonyeza kuyamba ndi masitepe a 2000 patsiku ndikuwonjezeranso masitepe.
2000 Zochita Zambiri pa Tsiku
Anthu okalamba ku USA amakonda kuyenda masabata 2000 mpaka 3000 patsiku. Kafukufuku wasonyeza kuti kusunthira masitepe 6000 pa tsiku kumachepetsa kwambiri chiopsezo cha imfa, ndipo 8,000 mpaka 10,000 pa tsiku kumalimbikitsa kulemera kwa thupi. Ndi bwino kuyamba kuwonjezera masitepe 2,000 tsiku lililonse.
Kodi mumapita kutali bwanji mu 2000? Ndi pafupifupi mailosi. Ngati mudayendabe mosalekeza, zingatenge mphindi 15 mpaka 25. Koma ubwino wathanzi ndi kulemera kwazing'ono sizidalira kuti mukuyenda makilomita onse panthawi imodzi, koma kungowonjezera muzinthu zambiri tsiku lonse.
Lembani Mayendedwe Anu ndi Pedometer kapena App
Mwakutsatira ndondomeko yanu ya tsiku ndi tsiku ndi pedometer , bandia, kapena pulogalamu ya pedometer pafoni yanu. mudzawona m'mene mumagwirira ntchito.
- Gulani chiwerengero choyang'ana pedometer kapena yambani kugwiritsa ntchito pulogalamu ya pedometer. Onani zosankha zapamwamba za pedometers .
- Ikani pedometer kapena app yanu kuti iwerengere molondola .
- Valani pedometer yanu tsiku lonse kapena onetsetsani kuti muli ndi foni yanu nthawi zambiri.
- Onani momwe mungatengere masabata angapo, kenaka yonjezerani masitepe 2000 kuti mupange cholinga chanu choyenda tsiku ndi tsiku. Ndi mapulogalamu ndi ma-dashboards a pa Intaneti, nthawi zambiri mukhoza kukhazikitsa cholinga chanu m'malo movomereza masitepe 10,000 pa tsiku .
- Lembani masitepe anu tsiku ndi tsiku kapena fufuzani zolemba tsiku lililonse la pulogalamu yanu ya pedometer kapena dashboard pazomwe mukuchita.
- Pangani sewero kapena zovuta za izo. Ngati mukugwiritsa ntchito pedometer yomwe ili ndi pulogalamu yogwiritsa ntchito kapena dashboard, yikani zolinga ndikugwirizane ndi mavuto omwe ali nawo. Ndizothandiza kuti mukhale ndi abwenzi omwe ali ndi gulu lomweli labwino ndikupikisana nawo.
Njira Zosavuta Kuyenda 2000 Zambiri Zochitika Tsiku
Kodi mungaleke bwanji kukhala chete ndi kupeza masitepe pa tsiku? Nazi njira zomwe mungathe kukwaniritsira masitepe tsiku lonse ndikuchepetsanso zoopsa zaumoyo wokhala chete .
Zowonongeka Pakhomo ndi Ntchito
- Paka kumbuyo kwa malo osungirako magalimoto ndikuyenda patali.
- Chotsani basi basi kapena awiri musanayambe kuyima ndikuyenda njira yonse.
- Gwiritsani ntchito pakhomo lakutali kuntchito kwanu kuchokera ku malo osungirako magalimoto kapena sitima ya basi, ndikuyendetsani nyumbayo kupita kuntchito yanu.
- Musayimilire, kuyimirira pamene mukudikirira basi, kuyembekezera pa elevator, ndi zina zothamangira mozungulirana m'malo moima.
- Lembani mzere kuzungulira chipinda podikirira kuti misonkhano iyambe.
- Gwiritsani ntchito chipinda chodyera, makina osindikizira, kasupe wamadzi, chipinda chopumula, ndi zina zotere kuchokera kuntchito yanu.
- Tengani masitepe m'malo mokwerera, makamaka pa imodzi kufika zitatu, zonse mmwamba ndi pansi.
- Mukamaimbira foni, imani ndi kuyendayenda poyankhula.
- M'malo moimbira foni, mauthenga, kapena imelo, pitani ku ofesi ya mnzako kapena nyumba ya mnzako ndi kuyankhula nawo.
- Pamene anthu ayima kuti alankhule nanu, yesetsani kusonkhana ndikuyenda mozungulira ndikukambirana.
- Bisani mtunda wa TV ndikuyenda ku TV kuti musinthe njira.
- Pa malonda a TV, nyamuka ndikuyenda mozungulira nyumba.
- Mukamachita zinthu zina, pitani ku malo apakati ndipo yendani kumalo anu ogulitsira.
- Bweretsani galimoto yamakono kupita ku sitolo mutatha kugula zakudya.
- Osayendetsa kudutsa - kutuluka ndi kukapaka ndikupita ku banki kapena m'malo odyera mwamsanga.
Maulendo Odzipereka Odzipereka
- Kuyendetsa Mphindi: maminiti 30 aliyense atuluke ku desiki lanu kapena mpando wosavuta ndipo muyambe kuyenda mphindi zisanu ndi zisanu ndikukhala mutambasula mikono, mapewa ndi khosi.
- Musanadye chakudya chamasana, mutenge mphindi 15.
- Yendani galu.
- Yang'anani pa maulendo anu omwe mukuyenda mumagalimoto - kodi pali chilichonse chimene mungachite m'malo mwake, monga positi?
- Ngati mutenga ana anu kusewera kapena kuchita masewera, perekani mphindi 10 mpaka 20 nthawi imeneyo kuti muziyendayenda mukatha kuwasiya kapena mukafika msanga kuti mukawatenge.
- Mukamadikirira pa bwalo la ndege - chitetezani matumba anu ndipo muyende bwino kudera lachisawawa. Musatenge misewu yowutsa anthu.
Kuyenda Pamodzi-Awiri Kapena Ambiri
- Pangani gulu loyenda pa malo ogwirira ntchito ndikukumana kuti muziyenda palimodzi masana kapena kupuma.
- Yambani gulu loyendayenda lozungulira ndikukumana kuti muziyenda limodzi m'mawa, masana, kapena pambuyo pa ntchito.
- Pangani chizolowezi cha banja kutenga ma miniti 10-20 mutatha kudya limodzi, kapena choyamba m'mawa.
- Gwiritsani ntchito Webwalking USA Pulogalamu kuti banja lanu kapena malo ogwira akuyendere.
- Tsatirani kuyenda kwanu ndikuyika mphotho pamene mukwaniritsa zolinga zanu.
Ntchito Yoyendayenda Yokondwerera Patsiku Lamlungu
- Kuyenda kwachikondi nthawi zambiri kumakhala makilomita 5 kapena 10 (3 kapena 6 miles) ndi zosangalatsa zambiri.
- Pitani kumapaki a kumidzi ndikusangalala ndi misewu. Khalani ndi cholinga chowachezera onse miyezi ingapo yotsatira.
- Kuyenda kwa nyengo: Kuwala kwa maluwa, maluwa ndi minda, maulendo achilengedwe, zikondwerero zapanyanja, maulendo apanyumba akale, masamba a autumn.
- Volkssport akuyenda zochitika ndi magulu : Zochitikazi zaufulu kapena zosagula zoyenda ndi njira zoyendetsera zozizwitsa zimatsegulidwa kwa aliyense ndipo zimakhala m'malo osiyanasiyana padziko lonse lapansi.
- Lowani muulendo wapadera woyenda mumzinda wanu kapena zokopa zapafupi.
Kuyenda Mapazi Ofanana
- 1 kilomita = 2100 masitepe ochepa.
- 1 block = 200 masitepe ambiri
- Kuthamanga kwa mphindi 10 = masitepe 1200
- Kupita njinga kapena kusambira = masitepe 150 pa mphindi iliyonse.
- Weightlifting = masitepe 100 pa mphindi
- Rollerskating = 200 mapazi pa mphindi
- Onaninso zowonjezera magawo ofanana pazochita zina
> Zotsatira:
> Dwyer T, Pezic A, Sun C, et al. Kuyesedwa Mosayesedwa Gawo Latsiku Ndi Nthawi Yotsirizira Yomwe Yonse Imfa Imfa: Phunziro la Tasped Prospective Cohort. Ginsberg SD, ed. PLoS ONE . 2015; 10 (11): e0141274. lembani: 10.1371 / magazini.pone.0141274.
> Hill JO. Kodi njira yochepetsera kusintha ingathandize kuthetsa mliri wa kunenepa kwambiri? Lipoti la Joint Task Force la American Society for Nutrition, Institute of Food Technologists, ndi International Food Information Council. American Journal of Clinical Nutrition . 2009; 89 (2): 477-484. do: 10.3945 / ajcn.2008.26566.