Kuchita masewera olimbitsa thupi ndi njira yabwino yowonjezera thanzi lanu labwino. Kuchita khama kungakuthandizeni kupewa matenda okhudzana ndi zaka ngati khansara, ndipo ingakuthandizeni kupewa matenda a mtima osati ochepa, kuthandizira kuchepetsa nkhawa za mahomoni omwe amachititsa kuti mukhale ndi nkhawa. Vuto ndilokusangalala ndi ntchito yomwe mumayigwira, ndipo kusungulumana ndi njira yopangira masewera olimbitsa thupi, komanso kuonjezera zovuta za kumamatira kwanu pulogalamu yanu.
- Werengani zambiri: Kodi ndikuwononga maondo anga okalamba?
Ubwino Wochita Khama ndi Anthu Ena
Gulu lochita masewera olimbitsa thupi lingapereke chithandizo komanso mapangidwe a pulojekiti. Chiyeso cha 2007 chomwe chinayesedwa mwachisawawa chikuyesa ntchito yoyang'anira gulu la odwala matenda a khansa ya m'mawere oyambirira omwe akudwala omwe akupeza chithandizo chamthupi ndi maganizo pamapeto pa pulogalamu ya masabata 12. Pofalitsidwa mu British Medical Journal, kafukufukuyu anayerekeza kalasi ya magulu awiri a gulu pa sabata ndi gawo lina lapanyumba, ndi malangizo oti azichita nthawi zonse panyumba pazolamulira.
Gululi limapereka khalidwe lapamwamba pazolemba mafunso kuposa gulu lomwe likutsogolera payekha pamapeto pa pulogalamu ya masabata 12 ndi miyezi isanu ndi umodzi kenako.
Kaya ndi zotsatira za chidwi kuchokera kwa alangizi olimbitsa thupi kapena thandizo lochokera kwa odwala anzawo, masewera olimbitsa thupi amakhala okondwerera ntchitoyi ndipo akhalabe olimbikira miyezi yotsatira.
Ngakhale achikulire omwe ali ndi thanzi labwino angapindule ndi zododometsa zomwe bwanawe amakhoza kuchita, kusunga maganizo anu minofu yanu yopweteka.
Kukhala ndi malo ogwiritsirana ntchito komanso zachikhalidwe kumapindulitsa kwambiri: Mlangizi amadziwa bwino momwe mukugwiritsira ntchito. Simusowa kuwerenga maminiti kapena kubwereza, mumangotsatira zotsatira.
Njira Zabwino Zomwe Mungapangire Zochita Zabwino
- Sewani Masewero: Kuyanjana ndi masewera a masewera ndi njira yabwino yokomana ndi anthu ndikugwirizana nawo. Masewera a masewera amatsogolera ku nkhani zabwino ndi chiyanjano - kuchokera ku bowling ku rugby, mumakumana ndi kugwira ntchito limodzi ndi anthu 10 kapena ena ambiri. Masewera a masewera adzakhalanso ndi nthawi yopuma masewera olimbitsa thupi. Sankhani masewera omwe ali abwino kwa inu, fufuzani malo ammudzi ndikudzipezera timu kuti tipeze.
- Pezani Wachibale: Kuchita ndi munthu wina kungakuthandizeni ndikupangitsani ntchito yanu kukhala yosangalatsa. Pezani munthu yemwe ali wodalirika ndipo mumakonda kupita naye ku masewera olimbitsa thupi kapena kuthamanga pamapeto a sabata. Mwinanso mukhoza kuchoka pa bedi kuti muyambe kuyenda m'mawa, kuthamanga kapena njinga ngati mukudziwa kuti wina akuwerengera nokha.
- Kuchita masewera olimbitsa thupi: ma 5kms, triathlons ndi zochitika zina ndizo ndalama zambiri zothandizira ndalama. Mudzakumana ndi anthu ambiri, atenge masewera olimbitsa thupi ndikukweza ndalama pazifukwa zabwino - mbali zonse za khalidwe lodzimana lomwe likuwoneka kuti likuwongolera moyo wautali. Mukangoyamba kupeza ndalama zothandizira ndalama, mumadabwa ndi anthu angati omwe mukukumana nawo, pamene mumakhutira ndi zomwe mukuchita.
- Lowani Mkalasi: Maphunziro olimbitsa magulu a gulu ndi njira yabwino yokomana ndi anthu ndi kuwonjezera chikhalidwe cha anthu kumalo olimbitsa thupi. Pezani kalasi yomwe mumakonda; mungadziwe kuti kulipira kwa gawoli kumakusungitsaninso kwambiri kuposa momwe mungakhalire ndi makalasi olowa. Gwiritsani ntchito luso la aphunzitsi kuti musamatsutsane ndikuchita bwino zomwe mukuchita kuti musamavulaze, ndikuwone ngati mungathe kupanga anzanu atsopano pamene mukupita.
Kukhala okhudzana ndi anthu ena kumachepetsa nkhawa yanu, ndipo kungakuthandizeni kuti mukhale ndi ntchito yathanzi. Ngati mukuyesa gulu lochita masewera olimbitsa thupi lomwe mungapeze, pamene ophunzira omwe ali ndi vuto la mitsempha ya mitsempha ya m'chaka cha 2014 adachita, kuti sizilibe kanthu ngati akuphunzira bwino kapena Tai Chi.
Kungokhala gawo la kalasi kunawalimbikitsa kwambiri ndikulimbikitsabe kupitiliza.
Kusinthidwa ndi Sharon Basaraba
Mutrie, N, Campbell, AM, Whyte, F et al. "Ubwino wa Ntchito Yowonongetsera Gulu Yowonongeka kwa Akazi Kuchitiridwa Nkhanza kwa Khwerero Yoyambirira Khansa ya M'bwere: Kukula Kosavuta Kwambiri Kumayesedwa." BMJ 2007; 334: 517.
http://www.bmj.com/content/334/7592/517
Powell-Cope G, Quigley PA, Besterman-Dahan K, Lind JD. "Zopindulitsa Zomwe Zilipo Pogwiritsa Ntchito Magulu Omwe Ambiri Amagwiritsa Ntchito Pulogalamu Yopuma Mimba." West J Nurs Res 2014. Mar 12 36 (7) 855-874