"Kuti munhu abudirire muhupenyu, Mwari akapa nzira mbiri, dzidzo uye kuita basa. Kusava nebasa kunoparadza mamiriro ezvinhu akanaka evanhu vose, asi kufamba uye kuita muviri muviri kunogona kuzvidzivirira uye kuzvichengeta. "- Plato, 400 BC
Unoda chikonzero chakanaka chekutora matanho? Pano pane zvitanhatu.
1. Kupinda Kwemakwenzi Kunopisa MaKoriki Akawanda Kupfuura Kukwezva
Hungu, ndezvechokwadi: zvidzidzo zvakaratidza kuti kukwira kwemasitepisi, kunonzi kunosimba-kushanda kwepanyama , kunopisa makoriki akawanda paminiti kupfuura kutamba.
Imwe kambani, StepJockey, iyo inobhadharwa neUnited Kingdom Department of Health uye ine sarudzo yayo chete chinangwa chekuita kuti munhu wese atore matanho chero nguva uye pose pazvinenge zvichibvira, anotaura kuti kukwira kwemasitepisi kunotora 8 kusvika 9 pane imwe simba pane kugara uye pamusoro 7 dzimwe nguva simba pane kutora elevator. Sezvo bhonasi yakawedzerwa, iwe unopisa makorikori kwete chete munzira yakakwira asiwo paunenge uchikwira masitepisi! Inofungidzirwa kuti muvhareji mumwe munhu achapisa zvishoma 0,1 makorikiti pane imwe nhanho yaanokwira (saka, zvinenge 1 koriori yematanho gumi ose akwira) uye 0.05 makorikiti kune imwe nhanho yakaburuka (naizvozvo, 1 koriori yematanho makumi maviri ari munzira pasi). Zvichida kunyanya kukurudzira kune avo vari kutotambura nehuwandu hwehuwandu hwepamusoro kana kuwandisa : kunyanya iwe uchiyera, iyo inowedzera makoriri iwe unopisa kana stair kukwira.
2. Kusimudzira Staira Kunopedza Dambudziko reSroke
Maererano nemigumisiro inobva kuHarvard Alumni Health Study, yakanyora varume vanopfuura 11 000, basa rekuita semakwikwira matanho rinogona kuderedza ngozi yekurohwa .
Semuenzaniso, mune varume avo vanotaura vachikwira kuenzana kwema ndege 3 kusvika ku5 pazuva, paiva ne 29% kuderedza mukana wavo wekurohwa pamusoro penguva refu-uye izvi zvaive kuwedzera kune chero zvikomborero zvaveve vaive nazvo kune mamwe marudzi kugara uchirovedza muviri.
3. Kutarisa Stair Kuvandudza Utano hweMwoyo
Nenzira yekuva chimiro chekuita muviri kwakasimba, kukwira kwemasiteti kunovandudza utano hwemwoyo-uye, nokudaro, hutano hwehutano kwehupenyu kwenguva refu.
Makumi emakore ekutsvakurudza akaratidza kuti kurovedza muviri nguva dzose kunovandudza utano hwemwoyo uye hunogona kubatsira kudzivirira chirwere chemwoyo. Kunyangwe kuwedzera maminitsi gumi nemashanu pazuva rekuita zvepabonde kune mararamiro aimbova ehupenyu hunoita kuti uwedzere hupenyu hune utano hune makore matatu!
4. Kutarisa Kwesimba Kunowedzera Masimba
Funga nezvezvinodiwa kuti ukwire masitepisi. Yese mishonga mumakumbo ako, pamwe nekuita yako abs, pamwe nekufambisa uye zvichida kuputira maoko ako-asingatauri kushandura mishonga mushure mako. Zvose izvi zvinoshandura kuva yakasimba uye inorwara musculoskeletal system. Uye, sezvo kushandisa skeletal muscle kunobatsira kuwedzera metabolism, iyo inogona kushandura mune mamwe makoriri akapiswa (uye kuwedzera kurasikirwa) pamusoro penguva yakareba sokunyoroka kwemisasa inowedzera uye mutsipa unhu hunovandudza. Kutsvakurudza kwakaratidza kuti kushandisa skeletal muscle kunobatsira zvikuru pakuvandudza shuga yeropa, iyo inobatsira pakudzivirira nekugadzirisa chirwere cheshuga . Uyezve, kuvandudza hutano hwehutachiona hunogona kubatsira mukurwadziwa kweArthritis , iyo inowanzotambudza avo vanorwisana nekuneta zvakanyanya.
5. Kutarisa Kumusoro Ndeye Nzira Yakakosha Yokurwisana Nenzira Yokurarama Kwemagariro
Tsvakurudzo yakawanda inotaura kune zvose-zvekare-zvinowanzoita mararamiro ehupenyu hwemazuva ano ezvigadzirwa zvezvigadzirwa zvepamusoro-soro sechikonzero chikuru chinokonzera dambudziko rekuneta kwepasi pose.
Kutora masitepisi kana zvichibvira inzira inokurumidza uye iri nyore yekupedza mararamiro ehupenyu hwako uye kuwedzerwa zvimwe zvekuita uye kuenderera mberi muupenyu hwako hwezuva nezuva. Masitepisi kazhinji anogara ari pamberi pako, saka zvinogona kuva nyore nyore kungotora masitepisi pane kuenda kumitambo yekutambira kana kuenda kumitambo yenyika.
6. Iwe Haufaniri Kuteerera kuMutsetse Wemimhanzi
References:
Zimring C, Joseph A, Nicoll GL, Tsepas S. Mazano ekugadzirwa kwekuvaka nekugadzirwa kwemaiti pamabasa epanyama: tsvakurudzo uye mikana yekupindira. Am J Prev Med 2005; 28: 186-193.
StepJockey. Sayenzi bit: uchapupu hunotsvaga. Inowanika pa https://www.stepjockey.com/stair-climbing-benefits musi waAugust 8, 2014.
Lee I, Paffenbarger RS. Chiito chepanyama uye kushaya chirwere: Harvard Alumni Health Study. Stroke 1998; 29: 2049-2054.
Wen CP, Wai JPM, Tsai MK, Chen CH. Zvishoma zvishoma zvekuita zvekuita kuti uwedzere hupenyu. JACC 2014; 64: 472-481.