Pangani nthawi yosuntha

Akatswiri amalangiza kuti muzichita masewera olimbitsa thupi kwa mphindi 30 masiku ambiri pa sabata. Ngati mumakhala otanganidwa, izi zingawoneke ngati zambiri. Koma pali njira zambiri zowonjezera masewera olimbitsa thupi ngakhale nthawi yovuta kwambiri.

Kuchita masewera olimbitsa thupi pafupipafupi kumapindulitsa thanzi lanu m'njira zambiri:

• Kumalimbitsa mtima ndi mapapo
• Amachepetsa chiopsezo cha matenda a mtima ndi kupwetekedwa mtima
• Imalimbitsa ndikumveketsa minofu yanu
• Amachepetsa kuthamanga kwa magazi komanso cholesterol
• Zimakuthandizani kuti muchepetse mapaundi owonjezera (kgs)
• Bwino tulo
• Imachepetsa kupsinjika
• Bwino bwino
• Zitha kuthandiza kupewa khansa ina
• Zitha kuthandizira kuchepa kwa mafupa

Ndikosavuta kupereka zifukwa zosachita masewera olimbitsa thupi. M'malo mwake, yang'anani njira zosavuta kuti muzichita masewera olimbitsa thupi nthawi zonse pamoyo wanu.

• Zisweretse izo. Simuyenera kuchita masewera olimbitsa thupi kwa mphindi 30 nthawi imodzi. Mutha kupezanso zabwino zofananira pochita magawo atatu a mphindi 10, kapena kulimbitsa mphindi ziwiri 15. Mwachitsanzo, mutha kuchita masewera olimbitsa thupi kwa mphindi 10 m'mawa, kuyenda pang'ono mphindi 10 mutadya nkhomaliro, kenako kusewera zibowolo ndi ana mutadya.
• Pezani china chake chomwe mumakonda. Musavutike kuchita masewera olimbitsa thupi omwe simumakonda. Pali njira zambiri zosunthira. Pitilizani kuyesera mpaka mutapeza zochitika zosiyanasiyana zomwe mumakonda. Ndiye pitirizani kusakaniza.
• Pangani kuwerengera kwanu. Ngati ndi kotheka, pikirani njinga, kuyenda, kapena kuthamanga popita ndi kuntchito. Mutha kupeza kuti simumapanikizika komanso muli ndi mphamvu zambiri mukafika. Kuphatikiza apo, mudzapulumutsa ndalama posalipira ndalama zoyimika magalimoto, mafuta, kapena basi.
• Nyamukani msanga. Kuchita masewera olimbitsa thupi m'mawa kumatha kukulitsa mphamvu tsiku lonse. Chifukwa chake ikani alamu m'mawa kwa mphindi 30 m'mbuyomu. Yendani mozungulira oyandikana nawo, kapena mugwiritse ntchito njinga yoyimilira kapena yopondera m'nyumba.
• Sankhani nthawi yoyenera kwa inu. Ngakhale kuchita masewera olimbitsa thupi kungakhale njira yabwino yoyambira tsikulo, ngati simuli m'mawa, zitha kumveka ngati ntchito. M'malo mwake, yesani kuchita masewera olimbitsa thupi nthawi yamasana kapena mukamaliza ntchito.
• Sanjani masewera olimbitsa thupi. Pangani masewera olimbitsa thupi kukhala ofunika mofanana ndi nthawi yanu iliyonse. Patulani nthawi mu pulani yanu ya tsiku ndi tsiku. Palibe amene ayenera kudziwa zomwe mukuchita. Amangofunika kudziwa kuti simupezeka nthawi imeneyo. Komanso, zilibe kanthu kuti mumachita zolimbitsa thupi zotani, yesetsani kuzichita nthawi yomweyo tsiku lililonse. Izi zimathandizira kuti zikhale gawo lazomwe mumachita. Mwachitsanzo, mutha kusambira pambuyo pa ntchito Lolemba lililonse, Lachitatu, ndi Lachisanu. Kapena, mutha kuyenda pambuyo pa chakudya sabata iliyonse.
• Lowani nawo timu. Softball, basketball, hockey, ndi mpira si za ana okha. Sakani magulu azisangalalo mdera lanu. Ligi zambiri zimatsegulidwa pamaluso onse aluso. Chifukwa chake musadandaule ngati simunasewerepo kale. Kuyanjana ndi gulu kumatha kupanga masewera olimbitsa thupi kukhala kosangalatsa komanso kukuthandizani kuti mukhalebe olimbikitsidwa.
• Konzani pomwe mukuchita masewera olimbitsa thupi. Gwiritsani ntchito nthawi ya TV kuchita masewera olimbitsa thupi. Mutha kutambasula, kuthamanga m'malo, kulumpha chingwe, kugwiritsa ntchito magulu osagwirizana, kapena kugwiritsa ntchito wophunzitsa njinga pomwe mukuwonera makanema omwe mumakonda pa TV.
• Lowani kapena yambitsani gulu lolimbitsa thupi kuntchito. Ogwira nawo ntchito mwina akukumana ndi zovuta zomwezo monga inu. Khalani pamodzi ndi anthu amaganizo ofanana kuntchito kuti muyende kapena kuthamanga pa nthawi ya nkhomaliro kapena mukaweruka kuntchito.
• Pangani madeti a khofi kuti agwire ntchito. Ngati mumakumana ndi mnzanu nthawi zonse kumwa khofi kapena nkhomaliro, ganizirani zopanga tsiku loti muchitepo kanthu m'malo mwake. Yendani kapena kukwera maulendo, kupita ku bowling, kapena kuyeserera kalasi yatsopano limodzi. Anthu ambiri amaona kuti kuchita masewera olimbitsa thupi ndi bwenzi kumakhala kosangalatsa.
• Pezani mphunzitsi wanu. Kugwira ntchito ndi wophunzitsa wanu kumatha kukuphunzitsani njira zatsopano zolimbitsira thupi ndikukulimbikitsani. Onetsetsani kuti mwafunsa za ziyeneretso za wophunzitsa. Ayenera kukhala ndi ziphaso zolimbitsa thupi kuchokera ku bungwe ladziko, monga American College of Sports Medicine. Ma gym ambiri amapereka maphunziro pagulu, omwe angathandize kuchepetsa mtengo.
• Khalani oyenera ndi banja lanu. Konzani maulendo olowa mlungu uliwonse ndi ana anu monga zolimbitsa thupi. Pitani kupalasa njinga, kuyenda kokayenda mwachilengedwe, kapena kusambira. Kapena, lembani kalasi yolimbitsa thupi kwa makolo ndi ana.

Kuchita masewera olimbitsa thupi - nthawi yosuntha; Kuchepetsa thupi - nthawi yosuntha; Kunenepa kwambiri - nthawi yosuntha

Arnett DK, Blumenthal RS, Albert MA, ndi al. Ndondomeko ya 2019 ACC / AHA yokhudza kupewa koyambirira kwa matenda amtima: lipoti la American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines. Kuzungulira. 2019; 140 (11): e596-e646. (Adasankhidwa) PMID: 30879355 pubed.ncbi.nlm.nih.gov/30879355/.

Buchner DM, Kraus WE. Kuchita masewera olimbitsa thupi. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: mutu 13.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Zochita zolimbitsa thupi. www.cdc.gov/physicalactivity/basics. Idasinthidwa pa Epulo 6, 2020. Idapezeka pa Epulo 8, 2020.

Sparling PB, Howard BJ, Dunstan DW, Owen N. Malangizo azolimbitsa thupi mwa okalamba. BMJ. 2015; 350: h100. PMID: 25608694 pubed.ncbi.nlm.nih.gov/25608694/.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi