Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi - komwe kumaphatikizapo kukhala ndi moyo wokangalika komanso kuchita masewera olimbitsa thupi - kuphatikiza kudya bwino, ndiyo njira yabwino kwambiri yopezera thanzi.

Pulogalamu yothandiza yochita masewera olimbitsa thupi iyenera kukhala yosangalatsa ndikukulimbikitsani. Zimathandiza kukhala ndi cholinga.

Cholinga chanu chikhoza kukhala:

• Sinthani matenda
• Kuchepetsa nkhawa
• Sinthani mphamvu zanu
• Gulani zovala zazing'onozing'ono

Pulogalamu yanu yochita masewera olimbitsa thupi ingakhale njira yabwino yocheza. Kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi ndi mnzanu ndi njira zabwino zocheza.

Mutha kukhala ndi zovuta kuyamba kuchita masewera olimbitsa thupi, koma mukangoyamba, mutha kuyamba kuwona zabwino zina, monga:

• Kulamulira bwino kulemera kwanu ndi njala yanu
• Kulimbitsa thupi, kukhala kosavuta kuchita zochitika za tsiku ndi tsiku
• Kulimbitsa tulo
• Kudzidalira kwambiri
• Kuchepetsa kuchepa kwa matenda a mtima, matenda ashuga, komanso kuthamanga kwa magazi

KUYAMBAPO

Simuyenera kuchita nawo masewera olimbitsa thupi kuti muchite masewera olimbitsa thupi. Ngati simunachite masewera olimbitsa thupi kapena mwakhala mukugwira ntchito nthawi yayitali, yambani pang'onopang'ono kuti mupewe kuvulala. Kuyenda mwachangu mphindi 10 pamlungu ndikuyamba bwino.

Yesetsani kujowina kalasi yovina, yoga, kapena karate ngati ingakusangalatseni. Muthanso kulowa nawo baseball kapena bowling timu, kapena gulu loyenda kumsika. Magulu azikhalidwe zamagulu awa akhoza kukhala opindulitsa komanso olimbikitsa.

Chofunikira kwambiri ndikuchita masewera olimbitsa thupi omwe mutha kukhala nawo ndikusangalala.

ZOYENERA KUDZIWA: Lankhulani ndi wothandizira zaumoyo wanu musanayambe kuchita masewera olimbitsa thupi ngati:

• Muli ndi matenda a shuga, matenda a mtima, matenda am'mapapo, kapena matenda ena azaka zambiri
• Ndinu onenepa kwambiri
• Simunakhale okangalika posachedwa
• Mumamva kupweteka pachifuwa kapena kupuma movutikira mukamagwira ntchito
  

PANGANI NTCHITO YAThupi M'ZINTHU ZANU ZONSE 

Kusintha kwa moyo wosavuta kumatha kupanga kusiyana kwakukulu pakapita nthawi.

• Kuntchito, yesetsani kukwera masitepe m'malo mokweza chikepe, kuyenda pansi pa holo kuti mukalankhule ndi mnzanu m'malo motumiza imelo, kapena kuwonjezera kuyenda kwa mphindi 10 mpaka 20 nthawi yamasana.
• Mukamayenda maulendo angapo, yesani kuyimitsa magalimoto kumapeto kwenikweni kwa malo oimikapo magalimoto kapena mumsewu. Ngakhale kulibwino, yendani ku sitolo kapena malo ena oyandikira.
• Kunyumba, gwirani ntchito zapakhomo monga kutsuka, kutsuka galimoto, kulima, kutsuka masamba, kapena kuwulutsa chipale chofewa.
• Mukakwera basi kapena zoyendera zina za anthu, tsikani pa 1 stop musanayime pomwepo ndikuyenda njira yonseyo.

MUCHEPETSE NTHAWI YANU YOPHUNZIRA

Khalani pansi ndi zinthu zomwe mumachita mukakhala phee. Kuchepetsa machitidwe anu okhala pansi kumatha kukuthandizani kuti muchepetse kunenepa. Kwa anthu ambiri, njira yabwino yochepetsera kukhala pansi ndikuchepetsa nthawi yomwe amakhala akuwonera TV ndikugwiritsa ntchito kompyuta ndi zida zina zamagetsi. Zochita zonsezi zimatchedwa "nthawi yophimba."

Njira zina zochepetsera nthawi yotchinga ndi izi:

• Sankhani mapulogalamu a TV amodzi kapena awiri oti muwone, ndipo zitsani TV ikatha.
• Osasunga TV nthawi zonse chifukwa cha phokoso lakumbuyo - mwina mutha kukhala pansi ndikungoonera. Tsegulani wailesi m'malo mwake. Mutha kukhala mukuchita zinthu zapakhomo ndikumamvera wailesi.
• Osadya mukamaonera TV.
• Chotsani mabatire mu TV yanu yakutali ndikudzuka kuti musinthe njira.
• Musanatsegule TV, tengani galu wanu kapena galu woyandikana naye poyenda. Ngati muphonya pulogalamu yomwe mumakonda, lembani.
• Pezani zochitika m'malo moonera TV. Werengani buku, kusewera masewera ndi abale kapena abwenzi, kapena phunzirani kuphika madzulo.
• Chitani masewera olimbitsa thupi kapena mpira wa yoga mukamaonera TV. Mudzawotcha mafuta. Kapenanso, pangani njinga yoyimilira kapena yopondereza patsogolo pa TV yanu ndikuigwiritsa ntchito mukamaonera.

Ngati mumakonda kusewera masewera apakanema, yesani masewera omwe amafuna kuti musunthire thupi lanu lonse, osati zala zanu zokha.

KODI MUKUFUNIKA KUCHITA KWAMBIRI?

Pulogalamu ya Malangizo Ogwira Ntchito Thupi kwa Achimereka amalimbikitsa kuti achikulire azichita zolimbitsa thupi mphindi 150 mpaka 300 pa sabata. Muthanso kukumana ndi izi ndi kuchuluka kofananira kophatikizana komanso zochitika zambiri. Kulimbitsa minofu, komwe kumatchedwanso kulimbitsa mphamvu, kulimbana, kapena kuchita masewera olimbitsa thupi, kuyeneranso kuchitidwa masiku awiri kapena kupitilira apo pa sabata.

Mukayamba kukhala olimba, mutha kudziyesa nokha pakuwonjezera kulimbitsa thupi kwanu pochita zinthu zochepa. Muthanso kuwonjezera nthawi yomwe mumachita masewera olimbitsa thupi.

Malangizo azaumoyo; Kuchita masewera olimbitsa thupi - zolimbitsa thupi

• Kuchita masewera olimbitsa thupi kumachepetsa kuthamanga kwa magazi
• Kuchita masewera olimbitsa thupi
• Phindu lochita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi komanso msinkhu
• Chitani masewera olimbitsa thupi ndi anzanu
• Kuchita masewera olimbitsa thupi - chida champhamvu
• Kuchita masewera olimbitsa thupi - mankhwala othandizira
• Kuchita masewera olimbitsa thupi komanso kugunda kwa mtima

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.

Piercy KL, Troiano RP, Ballard RM, ndi al. Malangizo othandizira anthu aku America. JAMA. 2018; 320 (19): 2020-2028. PMID: 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471. (Adasankhidwa)

Ridker PM, Libby P, Kulipira JE. Zizindikiro zowopsa komanso kupewa koyambirira kwamatenda amtima. Mu: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 45.