Kodi kuyenda kumakusunga iwe wachinyamata ndi wathanzi? Ndizovuta kuganiza kuti zimatero. Kafukufuku amasonyeza kuti kumakhala moyo wathanzi komanso wathanzi. T-shirt imati, "Agogo aamuna amayenda makilomita atatu patsiku zaka ziwiri zapitazo ndipo panopa palibe aliyense m'banja amene amadziwa kumene ali!" Ngati mukufuna zolimbikitsa kuti muchoke pabedi kapena mukufuna kulimbikitsa wokondedwa kuti achite chimodzimodzi, apa pali mfundo zabwino zoyambira.
Malangizo 10 kwa Oyenda Oyenda
- Yambani ndi nsapato zabwino zoyendayenda : Mutha kutaya mwendo wa chilengedwe chanu ndi mphamvu zanu zozizwitsa pamene mukulamba. Mudzakhala okondwa kuyenda ndi nsapato zomwe zimapereka chithandizo chokwanira komanso zothandizira, koma sizinthu zolemetsa.
- Mungafunike nsapato zowonetsera kayendedwe kapena kuyika ngati muli ndi mavuto a mapazi. Ngati muli ndi ululu wa mapazi ndi mgwirizano ngakhale mutakhala ndi nsapato zabwino za masewera, ndi bwino kufunsa katswiri wa podiatrist kapena pedorthist .
- Kodi mukufunikira cheketi? Ngati muli ndi matenda aakulu kapena simunachitepo kanthu, ndi kwanzeru kukambirana njira yabwino yoyambira ndi dokotala wanu. Ngati muli ndi thanzi labwino, ndibwino kuti muwone dokotala wanu kuti awonetsetse kuti mumakhala ndi thanzi lanu. Kuzindikira koyamba ndi chithandizo kukupangitsani kugwira ntchito mwanthawi yaitali.
- Mitengo Yoyendayenda : Mukhoza kuwonjezera kukhazikika ndi chidaliro pa kuyenda kwanu pogwiritsa ntchito mitengo yoyenda. Sikuti amathandiza pokhapokha, amakupatsanso ntchito yabwino.
- Mmene Mungayambitsire Kuyenda kwa Oyamba : Timakuyenda kudutsa pang'onopang'ono pulogalamu yoyenda. Izi zikuphatikizapo kuyendayenda, njira, ndi dongosolo loyenda.
- Kodi Muyenera Kuchita Zochita Zambiri Zochita Zambiri Pomwe Mukufunika Zaka Zaka 65? : American College of Sports Medicine ndi American Heart Association ali ndi malangizo kwa anthu akuluakulu oposa zaka 65, ndipo omwe ali ndi zaka 50 mpaka 64 ali ndi matenda aakulu, monga nyamakazi. Amati chiyani? Mukusowa zochita zambiri kuposa achinyamata.
- Malangizo Odziletsa Ogwira Ntchito Kwa Anthu Zaka 50 : Kaya mumaopa kudzipweteka nokha ndi kuchita masewera olimbitsa thupi kapena mukuganiza kuti mungathe kuchita mofanana ndi momwe mudachitira kale, malangizo awa angakulimbikitseni ndikukutetezani.
- Lowani mu Club: A American Volkssport Association ili ndi magulu ambirimbiri akuyenda ku USA ndipo imayanjananso ndi magulu ku Canada, Britain, ndi padziko lonse lapansi. Mabungwe amenewa amachititsa zochitika zosayenda mosagonjetsa ndipo amasangalala ndi anthu akuluakulu komanso "ana a mibadwo yonse." Ngati palibe gulu la AVA m'deralo, gwiritsani ntchito malangizo awa kuti mupeze anzanu oyendayenda .
- Kudana ndikumenyana ndi zinthu? Yendani m'nyumba : Kodi mumadutsa kuyenda kwanu kutentha, kutentha, kapena kutsika kunja? Timakhala otentha ndi ozizira pang'ono pamene tikukalamba. Kuyenda m'nyumba m'nyumba, kumayenda panjira kapena mkati mwa malo ogula ndi njira zothetsera okalamba.
- Yendani ndi Kukhala ndi Moyo Witaliatali : Zofufuza zakhala zikupezeka kuti mukhoza kuchepetsa kufala kwa imfa ndi theka ngati mutagwira ntchito. Kuphunzira kwakukulu komwe kunafalitsidwa mu 2017 kunapeza kuti kuyenda maola awiri pa sabata kunachepetsa chiopsezo chanu cha imfa ndi 26 peresenti poyerekeza ndi anthu omwe sanagwiritse ntchito zolimbitsa thupi. Ngati mutakumana ndi malingaliro oti mutha kuyenda mofulumira kwa mphindi 150 pa sabata, chiopsezo chanu cha imfa chikucheperachepera, makamaka kuchokera ku matenda opuma ndi khansa, poyerekeza ndi omwe sanatsatire malangizowa.
Sizo Zaka, Ndizo Mayi
Ngati mukulephera kuchita masewera olimbitsa thupi chifukwa muli ndi nyamakazi, shuga kapena mukuchira matenda a khansa, kambiranani ndi dokotala wanu. Kukhalabe mwakhama kumakhala ndi madalitso ochuluka kwa mikhalidwe yosatha, ndipo kuyenda ndiyomwe-yodalirika kwambiri kukhala yogwira ntchito. Mwinamwake mudzatumizidwa kunyumba ndi mankhwala okhudza zolimbitsa thupi omwe akuphatikizapo kuyenda.
- Kodi Muyenera Kuchita Zambiri Zotani ndi Mtundu Wachiwiri wa shuga? : Mukhoza kusunga shuga lanu la magazi poyendetsa bwino ndikusiya kulemera kwakukulu mwa kuyenda.
- Zifukwa Zokhalira ndi Matenda a Arthritis: Kawirikawiri, mukangokhala ndi ululu, mumakhala ochepa. Izi ndi zosiyana ndi zomwe zikulimbikitsidwa. Muyenera kuchita masewera olimbitsa thupi kuti mukhale ndi luso komanso kuyenda, komanso kuti mukhale ndi maganizo abwino.
- Malangizo Oyenda ndi Mphungu Zoipa : Matenda a nyamakazi ndi maondo ena angakuchepetseni. Pano ndi momwe mungapitirire kusunthira, zomwe ndi zabwino kwa maondo oipa.
- Kugwiritsira ntchito Mitengo Yoyendayenda Yokhazikika : Kupalasa mitengo kungakuthandizeni kukhala osasunthika mukuyenda, kaya pamsewu kapena pamsewu.
- Njira Zokondweretsa Kuwonjezera Zochita Zolimbitsa Maulendo Anu : Kukhalabe oganiza bwino ndikofunika kuti tipewe kugwa. Mukhoza kusangalala ndi maphunziro ena omwe mukuyenda nawo nthawi zonse.
> Chitsime:
> Patel AV, Hildebrand JS, Leach CR, ndi al. Kuyendayenda Mulimbana ndi Imfa M'gulu Lalikulu Kwambiri la Achikulire Achikulire ku US. Magazini ya American Medical Prevention Medicine . 2017. do: 10.1016 / j.amepre.2017.08.019.