Kuwedzera mararamiro ehupenyu kune imwe yezvisungo zvehupenyu hwedu hwemazuva ano-uye chikonzero chinokonzerwa nekuparara kwekuwedzera . Kutsvakurudza kwakawana kuti kugara, kusanganisira kugara kwemaawa masere pazuva, kunowedzera huwandu hwehutano hwepfungwa (zvichida kunyanya kusvuta!) Uye chirwere cheshuga . Pasi pane mapfumbamwe nzira dzaunogona kupukunyuka kuwira mumusungo wechiriwo.
1. Tora kufamba
Zvakawanda zvekutsvakurudza zvakaratidza hutano hwemagariro ekufamba kwemazuva makumi matatu. MuHanesi 'Health Study, somuenzaniso, avo vaifamba nokukurumidza kana kuti vakagadzirisa kuenzanisa kwemaitiro emaminitsi makumi matatu nezuva rega rega vaiva nehutano hushoma hwekufa kwechirwere chekushaya mwoyo munguva yemakore makumi mana ekutevera. Imwe tsvakurudzo yakaratidza kuti kufamba kunogona kudzivirira dambudziko rekushaya mungozi zviri nani kudarika nhamba ipi neipi ye crossword puzzles inogona.
Asi chimwe chidzidzo chakawana kuti zvishoma kana katatu kwemaminitsi mashanu kutenderera zuva rose rebasa zvinogona kuchinja kukanganisa kunokonzerwa nehutachiona remariti (mumakumbo) nekugara kwenguva refu. Saka simuka uende. Tora kufamba nemisangano pane kugara pasi patafura yemusangano kwamaawa nenguva. Famba imbwa yako-kana kako yako-kana iwe (uye mukati wako) uri muzvinhu zvakadaro. Pfungwa ndeyokuwana-uye kuchengeta-kufamba.
2. Tora Stairs
Zvidzidzo zvakaona kuti kukwira kwemasitepisi, kunonzi kusimba-kusimba kwekuita basa , kunopisa mamwe makoriri paminiti kudarika kubuda.
Imwe kambani, StepJockey, iyo inobhadharwa neUnited Kingdom Department of Health uye ine sarudzo yayo chete chinangwa chekuita kuti munhu wose atore matanho chero nguva uye chero pazvinenge zvichibvira, anotaura kuti kukwira kwemasitepiti kunotora hupfumbamwe kusvika kupfumbamwe dzimwe simba kupfuura kugara uye pamusoro kanomwe pane imwe simba pane kutora elevator.
Uye zviri nyore kuita. Masitepisi kazhinji anogara ari pamberi pako, uye saka zvinogona kuva nyore nyore, nekukurumidzira, kutora masitepisi kupfuura kuenda kumitambo yekurovedza kana yemitambo.
3. Simuka
Kana iwe une dawati basa kana chero basa ripi zvaro rinoita kuti iwe ugare, ita kuti chive chikonzero chekumira zvishoma nemaminetsi makumi maviri. Kana kuti uwane imwe yemasikisi emareks ari kuramba achiwedzera. Tora nhare simuka. Simuka uwane mvura yekunwa. Simuka uye famba uchienda kune rimwe cubicle kana kuti pasi panzira yekuendesa nyaya kune waunoshanda naye.
MuUnited Kingdom, vachiona kuti vanhu vokuBritish vanogara maawa 8.9 zuva rega rega pamusana pevheji, mushandirapamwe unoshamisa uye unoyevedza, unozivikanwa seGree Britain Standing, uri kuenderera mberi "kukura nekuziva nezvekugadzirisa kwekushanda kwekushanda (kureva, kugara zvakapfuura maawa mana). "Mushandirapamwe uyu unopa zvinhu zvakasiyana-siyana, kusanganisira" kugara calculator "iyo ichakubatsira iwe kuverenga nguva yaunopedza ugare zuva nezuva uye uchibatanidza izvi ne" dambudziko rako. "Vanopawo mhinduro dzakawanda dze" Active Kushanda. "
4. Shamba Zvidyo
Ndizvo chaizvo-pane (zvisingaiti) kutama kubva patafura kuenda kumubhedha, simuka uye uchenese kicheni chako mushure mekudya kwemanheru.
Iwe uchange uchingomira uye uchiita ndiro ndiro, uchiita basa rakawanda sezvaunochenesa mapamberi, tsvina pasi, nezvimwe. Izvi zvichakubatsira kuti urambe uchiwedzera basa rawakatanga pamabasa (uchifunga kuti unotanga kuita pamusoro apa), uye kuita chiito chekuita mushure mekudya kunobatsira kuderedza shuga dzeropa pamwe chete nehuwandu hwekuchengetedzwa kwe insulin munguva refu.
Kana uri kudya kunze (izvo zvaunofanira kuita zviduku, kunyanya kana uchiedza kuderedza uremu, nokuti kudya kunze kunowanzoita kuti ude kudya ), uronga kutora kufamba zvakanaka shure kwekudya kwako kwemanheru. Iwe unogona kuramba uchikurukurirana neshamwari paunenge uchifamba.
5. Simuka Panguva Yenguva Yokudhinda
Kana iwe ukatarisa terevhizheni kumba, unogona kushandisa mabhizimisi ekutengesa sekuwedzerwa nguva yekuita basa. Kumira uye kuita chimwe chinhu panguva dzekutengeserana-kungave kuri kupfeka mbatya, kuita zvishomanana kushandiswa kana kugara-ups, kana imwe nhamba yemamwe mabasa-ichapedza nguva yakawedzerwa inowedzera kuwedzera munguva yakawanda, kana kwete yose , chinyorwa-based based activities.
6. Endai Kumhanya
Iwe haufaniri kunge uri guru guru rinowedzera kubatsirwa kwekushanda. Ongororo ichangobva kuwanikwa yakawana kuti kumhanya kwemadiki mashoma kusvika pamaminitsi 10 pazuva nekumhanya kunonoka (pasi pemakiromita matanhatu kubva paawa) kwakabatanidzwa nehuwandu hwakanyanya hwekufa kubva pane zvinokonzera uye kubva kuhutano hwemwoyo.
7. Vamwe Bindu
Chero ani zvake murimi anogona kukuudza kuti muviri wako unobatanidzwa zvakadini mumhando dzose dzebasa rekurima, uye American Heart Association inofunga kuti munda wekurima unofanirwa kuva umwe wemhando dzakawanda dzekuita basa iro rinowira pasi peboka rekuenzanisa kwekuita basa. Vazhinji vemirimi vanoona kuti kubindu haisi kungofungisisa mupfungwa uye mune zvemweya, asi iyo inofadza kuita basa pamwe chete-inogona kudzivirira kuneta.
8. Parutivi Mberi
Chero pose paunogona kuita izvi zvakachengeteka, ita kuti zvive chinangwa kupisa zvishoma kure nekuenda kwaunoenda, saka unofanirwa kufamba zvishoma mashomanana akawanda. Nhanho imwe neimwe inowedzera, uye izvi zvinowedzera zvinowedzera mukati rose zuva kuti uwedzere basa rako rose rekuita. Kufungisisa kuti matanho mangani ari kutora zuva rega rega? Nhamba ye pedometers ikozvino mumusika muhupenyu hwose uye ruvara, zvinoratidzika, uye kutevera matanho ako kunogona kukubatsira kuti uwedzere kushanda uye urasikirwe nengozi munguva refu.
9. Zvakanaka Asi: Famba, Bhasikoro, kana Kutora Public Transit
Nzira yekufambisa iko zvino yakawanikwa inosanganiswa nehuwandu hwehuwandu nekuwedzerwa. Kushanda nzira dzekufamba dzakadai sekufamba kana mabhasikoro kune hutano hukuru hwehutano uye huwandu hwekudzivirira kuneta. Kunyange kutenderera kwevanhu kunoratidzika kunge kunobatanidzwa nechepasi muviri muviri index (BMI) kupfuura kutyaira motokari yako kushanda.
Kana uchikwanisa kuita zvakawanda kana zvose zvepamusoro, iwe uchava zvakanaka munzira yako yekuramba uchifamba, iyo inokosha yehupenyu hwehupenyu hwose.
> Sources:
> Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Kubvuma kune pangozi yakaderera, mararamiro ane hutano uye panjodzi yekufa kamwe kwemoyo mukati mevakadzi. JAMA . 2011; 306: 62-69.
> Flint E, Cummins S, Sacker A. Masangano pakati pekushanda kwakaoma, mafuta omuviri, uye miviri yehuwandu huwandu: huwandu hwevanhu, rutivi rwechikamu chekudzidzira muUnited Kingdom. BMJ . 2014; 349: g4887.
> Lee DC, Pate RR, Lavie CJ, et al. Nguva yekuzorora-nguva inoderedza zvinokonzera zvose-zvinokonzera uye kuora mwoyo kwepfungwa ngozi. J Am Coll Cardiol . 2014; 64: 472-81.
> Thosar SS, Bielko SL, Mather KJ, et al. Migumisiro yekugara kwenguva yakareba uye inopedza nguva yekugara pamagumo ekupedzisira. Med Sci Sports Exerc. 2014 Aug 18. [Epub mberi of print]