Kodi Kuthamanga Kwakukulu kwa Wamkulu Ndi Chiyani?

Zamkati

• Avereji yothamanga msinkhu
• Avereji yothamanga mwakugonana
• Kuthamanga kwambiri ndi chiyani?
• Kuthamanga ndi thanzi
• Kodi tidzayenda mpaka pati m'moyo wathu?
• Momwe mungayambire
• Mfundo yofunika

Liwiro loyenda la munthu ndi ma 3 mpaka 4 maora pa ola, kapena 1 mile mphindi 15 kapena 20 zilizonse. Kuthamanga kwanu kumatha kugwiritsidwa ntchito ngati chisonyezero cha thanzi lathunthu. Zosintha zingapo zimathandizira pakusiyana kwamunthu, kuphatikiza zaka, kugonana, ndi kutalika.

Liwiro loyenda limadaliranso kuchuluka kwanu, mtundu wa mtunda, komanso khama lomwe mukugwiritsa ntchito. Kukhala wathanzi kumatha kutsimikizidwanso ndi kuchuluka kwama metabolism, kuchuluka kwamafuta amthupi, komanso kuzungulira m'chiuno mwanu. Mphamvu zaminyewa, makamaka m'munsi mwathupi ndi mchiuno, zimakhudzanso liwiro loyenda.

Pemphani kuti mudziwe zambiri pazinthu zingapo zomwe zimathandiza kuyenda ndi kuthamanga. Muphunziranso:

• ubwino woyenda
• momwe mungapangire kuyenda kukhala gawo lazomwe mumachita tsiku lililonse
• momwe mungasinthire luso lanu kuti mukhale ndi zotsatira zabwino

Avereji yothamanga msinkhu

Mwambiri, liwiro loyenda limachepa kwambiri msinkhu wanu ukuwonjezeka. Malinga ndi kafukufuku wochokera ku 2011, liwiro loyenda limachepa pang'ono chaka chilichonse mukamakula.Schimpl M, ndi al. (2011). Mgwirizano wapakati paulendo wothamanga ndi msinkhu mwa anthu athanzi, amoyo womasuka omwe amagwiritsa ntchito mafoni accelerometry - Kafukufuku wopingasa. KODI:
10.1371 / magazini.pone.0023299 Izi zimasiyana mpaka mphindi 1.2 pang'onopang'ono pa kilomita iliyonse (.62 miles) ali ndi zaka 60 kuposa zaka 20.

Nayi tebulo yomwe ikuwonetsa kuthamanga kwapakatikati tikamakalamba:

Kuyenda ndi njira yabwino yothandizira kupewa kuchepa kwa magwiridwe antchito omwe nthawi zambiri amapita ndi ukalamba. Ndi zaulere, zosavuta kuchita, ndipo zitha kuchitika pafupifupi kulikonse, ndikupangitsa kuti ikhale masewera olimbitsa thupi azaka zonse.

Okalamba okalamba sakhala ndi mwayi wopeza zolimbitsa thupi sabata iliyonse, zomwe zitha kuchepa. Kukhala ndi mawonekedwe achichepere kumapangitsa kukhala kosavuta kukhalabe wathanzi mukamakalamba.

Avereji yothamanga mwakugonana

Pafupifupi, amuna amayenda mwachangu kuposa akazi, ndikuthamanga pakati pa amuna ndi akazi kumafanana kwambiri anthu akakhala azaka za m'ma 20. Amuna ndi akazi ali ndi liwiro loyenda lomwe limakhala lokhazikika mpaka kufikira zaka 60, pomwe limayamba kutsika kwambiri.

Kusiyana kumeneku kungakhale chifukwa chakuti achikulire ambiri samapeza kuchuluka kwa zolimbitsa thupi sabata iliyonse. Mwambiri, azimayi amakhala ocheperako kuposa amuna kuti azichita zolimbitsa thupi sabata iliyonse.

Tebulo ili likuwonetsa kusiyana pakuyenda mwachangu ndi zaka komanso msinkhu:

Kuthamanga kwambiri ndi chiyani?

Kuyenda mwachangu kukutanthauza kuti muziyenda mwachangu kuposa momwe mumakhalira nthawi zonse. Kuthamanga kwanu kumatsimikiziridwa, mwa zina, ndi msinkhu wanu wathanzi. Akatswiri ambiri azolimbitsa thupi amaganiza kuti kuyenda mwachangu kumakhala masitepe 100 pamphindi kapena mamailo 3 mpaka 3.5 pa ola limodzi.Kodi "kuyenda mwachangu" kumatanthauza chiyani? (2013).
healthcorps.org/what-does-brisk-walking-mean/

Kuthamanga kwachangu kumayenderana chifukwa kumatanthauza kuchuluka kwanu, kutengera kulimbitsa thupi kwanu. Kuti awoneke ngati kuthamanga, muyenera kukweza mtima wanu ndi kupuma kwanu. Mutha kumangomva kupuma pang'ono kapena thukuta mukamayenda mwachangu.

Mutha kugwiritsa ntchito pulogalamu kapena makina othamanga kuti muyese kuthamanga kwanu. Kapena mutha kuyeza kugunda kwa mtima wanu pogwiritsa ntchito pulse Monitor, gulu lolimbitsa thupi, kapena chowerengera.

Kuyenda mwachangu kumawerengetsa zolimbitsa thupi ndipo ndi njira yowopsa yolimbikitsira masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kotereku kumapangitsa kuti mtima wanu ugwere bwino, kumakupangitsani kupuma mwamphamvu komanso mwachangu, komanso kumathandizira kuthamanga kwa magazi. Centers for Disease Control and Prevention (CDC) ikukulimbikitsani kuti muzichita masewera olimbitsa thupi kwa mphindi 150 kapena mphindi 75 zolimbitsa thupi sabata iliyonse.Kuyenda. (2018).

Kuthamanga kwanu kumayenda bwino. Mutha kuyendetsa mwachangu mayendedwe anu pogwiritsa ntchito luso lanu. Izi zikuphatikiza kukonza magwiridwe antchito, mayendedwe, ndi kuyendetsa mkono. Valani nsapato zothamanga komanso zovala zomwe zimaloleza kuyenda bwino.

Kuthamanga ndi thanzi

Kuyenda mwachangu kumathandizira kuti mukhale ndi thanzi labwino komanso kukhala ndi thanzi labwino. Kuchita masewera olimbitsa thupi kumathandizira kupuma kwanu komanso kugunda kwa mtima ndikuwongolera magwiridwe antchito anu. Kuyenda mwachangu kumapangitsa mtima wanu, mapapo, komanso kuzungulira kwa magazi kukhala kathanzi.

Zimathandizanso kuchepetsa chiopsezo cha matenda osatha monga matenda amtima, khansa, ndi matenda ashuga. Kuchita masewera olimbitsa thupi monga kuyenda kungakuthandizeni kukumbukira, kuchepa kwamaganizidwe, ndikuchepetsa chiopsezo cha matenda amisala, makamaka mukamakula.Okalamba omwe amayenda pang'onopang'ono amayenda atha kukhala pachiwopsezo chodwala matenda amisala (2018).
eurekalert.org/pub_releases/2018-03/ags-oaw032318.php

Kuchulukitsa gawo lanu lochita masewera olimbitsa thupi poyenda kungakuthandizeni kukhala ndi thanzi labwino, kutsika kwa magazi, komanso kukulimbikitsani. Mwina simungakhale ndi stroke kapena kukhala ndi matenda ashuga amtundu wa 2. Komanso, mudzalimbitsa mafupa ndi minofu yanu. Ubwino wake umakulirakulira ndipo mumayenda pafupipafupi.

Ubwino woyenda umakulirakulira ngati mukuyesetsa mwa kuyenda mwachangu kapena kukwera phiri. Malinga ndi kafukufuku wochokera ku 2018, kuyenda mwachangu kumatha kukulitsa chiyembekezo cha moyo wanu.Stamatakis E, ndi al. (2018). Kuyenda kodziyimira pawokha pazifukwa zonse, matenda amtima ndi kufa kwa khansa: Wophunzira aliyense payekha awunika oyenda a 50,225 ochokera pagulu la anthu 11 aku Britain. KODI:
10.1136 / bjsports-2017-098677 Kuyenda mwachangu kumachepetsa chiopsezo cha zinthu zonse zakufa, kuphatikizapo matenda amtima, poyerekeza ndi kuyenda pang'onopang'ono. Zoteteza pakuyenda mwachangu zinali zazikulu kwa okalamba.

Kafukufuku wowonjezera kuchokera ku 2018 adapeza kuti odwala mtima omwe ali ndi liwiro loyenda mwachangu amakhala ndi chiopsezo chochepa chogona kuchipatala komanso kugona mwachidule poyerekeza ndi omwe amayenda pang'onopang'ono.Odwala mtima omwe akuyenda mwachangu amalandila zipatala zochepa. (2018).
escardio.org/The-ESC/Press-Office/Press-releases/faster-walking-heart-patients-are-hospitalised-less Kuthamanga kwachangu kumawonetsa kusunthika kwakukulu, komwe kumathandiza kupewa kulumala, matenda, komanso kutaya ufulu, malinga ndi dokotala m'modzi mwa kafukufukuyu, yemwe adachitika zaka zitatu.

Kodi tidzayenda mpaka pati m'moyo wathu?

Kuphatikiza masitepe anu onse pamoyo wanu wamoyo kumakuwonetsani kuchuluka kwa masitepewo. Pafupifupi, munthu amakhala atayenda pafupifupi ma 75,000 mailosi akafika zaka 80.Avereji yothamanga. (nd).
onaverage.co.uk/speed-averages/average-walking-speed Uwu ndi mtunda wofanana ndi kuzungulira dziko lonse lapansi ku Equator katatu.

Ganizirani izi nthawi iliyonse mukakhala ndi mwayi woyenda masitepe angapo owonjezera, kaya kuyenda mwachangu kuzungulira bwaloli, kukwera masitepe, kapena kuyenda pang'ono. Inchi ndi inchi, izi zimawonjezera ndikupanga kusiyana.

Momwe mungayambire

Ngakhale kuyenda kungakhale zomwe dokotala adalamula, ndikofunikanso kuti mulankhule ndi omwe amakuthandizani musanayambe pulogalamu iliyonse yoyenda. Izi ndizofunikira makamaka ngati mukumwa mankhwala aliwonse kapena mukudwala. Izi zimaphatikizapo kumva chizungulire, kukomoka, kapena kupuma pang'ono poyenda. Lankhulani ndi dokotala ngati mukumva kupweteka kulikonse m'thupi lanu.

Nthawi zonse mverani thupi lanu ndikuchita masewera olimbitsa thupi kuti mupewe kuvulala. Ngati ndi kotheka, pezani mzanu woyenda yemwe angamveke bwino ngati mnzanu woyankha mlandu kuti akuthandizeni kukhala wolimbikira.

Ganizirani zokhazikitsira zolinga zomwe mungakwanitse komanso kudzipindulitsa mukazikwaniritsa. Muthanso kuyang'ana kuti muwone ngati pali magulu oyenda mdera lanu. Komabe mwasankha kuchita izi, dziperekeni kuti muyambe kuyenda njira yanu yopita ku thanzi labwino lero.

Mfundo yofunika

Kuthamanga kwa ma 3 mpaka 4 maora pa ola ndizofanana kwa anthu ambiri. Komabe, izi zimatha kusiyanasiyana kutengera zinthu zambiri kuphatikiza kulimba kwanu, thanzi lanu, komanso msinkhu wanu.

Ngakhale zosintha zambiri zitha kutengapo gawo pakuyenda kwanu, kupanga kuyenda ngati gawo lamapulogalamu olimbitsa thupi kumabweretsa kusintha.