Kuyenda Kumalimbikitsa Moyo Wautali Ndiponso Kumachepetsa Mvuto Wanu wa Imfa
Kodi kuyenda kumachulukitsa moyo wanu wautali? Zofufuza zapeza mayanjano pakati pa kuyenda kwambiri ndi kukhala ndi moyo wautali.
Tengani 3000 Zowonjezera Zambiri pa Tsiku Kuti Mukhalitse Kwambiri
Valani Fitbit yanu, tulukani mmbuyo ndikuyamba njira yanu kupita ku moyo watali. Kafukufuku wa anthu oposa 2500 a ku Australia anapeza kuti kuwonjezereka kwa kayendedwe ka pedometer tsiku ndi tsiku kuchokera kumtunda kukafika ku masitepe 10,000 pa tsiku kunachepetsera chiopsezo cha imfa mwa 40 peresenti. Zotsatirazo zimawoneka ngati zowonjezereka - kuyenda mochuluka, kukhala ndi moyo wautali.
Kuwonjezera masitepe 3000 patsiku , zofanana ndi makilomita 1.5 kapena kuyenda kwa mphindi 30 , zimachepetsa chiopsezo cha kufa msanga ndi 12 peresenti. Phunzirolo linatsatila ophunzirawo kwa zaka 15.
Musayambe kuyenda. Kufufuza kwakukulu komwe kunachitika mu 2017 kunapeza kuti okalamba omwe amayenda kwambiri amachepetsa chiopsezo cha anthu onse omwe amafa chifukwa cha kufa kwawo poyerekezera ndi omwe sakugwira ntchito. Anthu omwe ankayenda monga ntchito yawo yokhayokha koma adalandira malangizowo oti aziyenda mofulumira kwa mphindi 150 kapena kuposerapo pa sabata amachepetsa chiopsezo chawo cha kufa ndi 20 peresenti poyerekeza ndi omwe amayenda maola osachepera awiri pa sabata. Anachepetsanso kufala kwa matenda a kupuma ndi 30 peresenti ndipo khansa ndi 9 peresenti poyerekeza ndi omwe ankayenda mochepa. Koma palinso bonasi kwa iwo omwe amayenda maola osachepera awiri pa sabata, popeza anali ndi chiwerengero chochepa cha kufa kwa iwo omwe analibe mphamvu.
Pomaliza: yesani kuyenda mochuluka momwe mungathere.
Kugwiritsira ntchito pedometer kungakulimbikitseni kuti muyende mochulukira , komanso moyenerera kuti muyende ngati mukuyenda mofanana ndi momwe mukuganizira. Ndi njira yabwino yogwiritsira ntchito ngati mwakhala mukulephera ndipo mukufuna kuyamba ndi kupitiriza.
Zotsatira Zaumoyo Wathanzi
Kuyenda ndi zochitika zina zoteteza thupi kumateteza mtima ndi kayendedwe ka kayendedwe ka HDL, cholesterol yabwino, ndi kulemera.
Akatswiri akuganiza kuti zingathandize kupewa khansa ndi zotsatira za chitetezo cha mthupi ndi mahomoni, pakati pa zinthu zina. Kuyenda kumathandizanso ku "nthawi zonse" zomwe zimachepetsa chiopsezo cha khansa yamtunda. Kafukufuku amasonyeza kuyenda ndi zina zolimbitsa thupi zimachepetsa chiopsezo cha khansa ya m'mawere. Onani nkhani zina zokhudzana ndi kuyenda ndi matenda.
Madzi ndi Zochita Zolimbitsa Katundu wa Kadorectal Cancer
Kumwa ndi kusuntha, kuphunzira ku Taiwan kunapeza 83 peresenti yochepa ya khansa yosawerengeka pakati pa amuna omwe amachita zosiyana ndi amuna ogona. Iwo sanapeze zotsatirapo kwa akazi, koma izi zikhoza kukhala chifukwa amayi ku Taiwan sakhala akusowa pokhala ngati akugwira ntchito zanyumba zambiri.
Kuchita Zochita Zolimbitsa Thupi Kumapindulitsa Mtima
Simuyenera kumverera kutentha. Mphindi 30 pa tsiku loyenda amachititsa kuchepetsa chiopsezo chachikulu cha matenda a mtima ngati pulogalamu yapamwamba kwambiri, malinga ndi kafukufuku wolembedwa mu Archives Internal Medicine.
Kugwiritsa Ntchito Mosasamala Pamene Mukukhala ndi Moyo Wathanzi
Kupewa kuvulaza masewera nthawi zambiri kumakhala kovuta. Oyendayenda angagwiritse ntchito mfundo zambiri zomwe zimagwiritsidwa ntchito pofuna kuteteza kuvulala koyendetsa pamene muli ndi zaka zoposa 50. Mangani nthawi yanu yoyendayenda komanso mofulumira. Kuyenda tsiku ndi tsiku ndibwino kwa inu, komanso kupuma tsiku lotsatira patapita nthawi yaitali kapena mwakhama kuti mupatse thupi lanu mwayi wokonza ndi kumanga minofu yatsopano.
Fufuzani uphungu uliwonse ndi zomwe mumagwirizana nazo komanso malangizo a wothandizira zaumoyo.
Matenda a shuga ndi shuga ndizofala kwambiri anthu ambiri akamakula akamakula. Kuyenda kumalimbikitsidwa ngati njira yogwirira ntchito ndi kuthetsa shuga. Kupweteka kwa nyamakazi kungachititse kuti kukhale kovuta kufuna kuyenda, koma pali njira zopitilira kuyenda pamene muli ndi maondo oipa . Lankhulani ndi dokotala wanu zokhudzana ndi kusintha kwa mankhwala anu kapena malingaliro anu malinga ndi momwe mulili. Ndiye yambani kuyamba.
Limbikitsani omwe mumakonda kuti mutuluke ndikuyenda nthawi zonse kuti akhale nthawi yaitali. Khalani wathanzi ndipo khalani panjira. Yambani kuyenda .
> Zotsatira:
> Dwyer T, Pezic A, Sun C, Cochrane J, Venn A, Srikanth V, et al. (2015) Zomwe Zilikuyesedwa Zomwe Zimayendera Tsiku ndi Tsiku Zomwe Zidzakhalapo Zonse Zomwe Zimayambitsa Imfa: Phunziro la Tasped Prospective Cohort. PLoS ONE 10 (11): e0141274. lembani: 10.1371 / magazini.pone.0141274
> Lemaitre RN, Siscovick DS, Raghunathan TE, Weinmann S, Arbogast P, Lin D. "Ntchito Yowonongeka Kwambiri ndi Kuopsa kwa Mtima Wachimake Kumangidwa." Archives of Internal Medicine , 1999; 159: 686-690
> 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.
> Tang R, Wang JY, Lo SK, Hsieh LL. "Kuchita zinthu zokhudzana ndi thupi, kumwa madzi ndi kuopsa kwa khansa yoipa kwambiri ku Taiwan: Kufufuza kwa akuluakulu a zipatala ku International Hospital of Cancer, 1999 Aug 12; 82 (4): 484-9.