Momwe Abwenzi Anu Angakuthandizireni Kuti Mukwaniritse Zolinga Zanu Zaumoyo

Zamkati

• Muzifufuza moona mtima wina ndi mzake.
• Funsani thandizo.
• Sinthani kukhala chatekinoloje.
• Kondwerani ndi mnzanu.
• Onaninso za

Pakulimbitsa thupi ndi thanzi, dongosolo la mabwenzi limagwira ntchito: Simungathe kulipira ngongole pa 6 koloko kalasi ya spin ngati bwenzi lanu lapamtima lalembedwa panjinga pafupi ndi inu; kukhala ndi wina yemwe akukwera masana a smoothie amatha kukupatsani mwayi wopeza maswiti nthawi yamasana. Chifukwa chake ndizomveka kuti zikafika pakupanga kwa Chaka Chatsopano - kapena zolinga zake - musangopita nokha.

M'malo mwake, malinga ndi a Paul B. Davidson, Ph.D., woyang'anira ntchito zamakhalidwe ku Center for Metabolic Health and Bariatric Surgery ku Brigham ndi Women Hospital ku Boston, kuphatikiza anthu ena pazolinga zanu-komanso kugawana zina za izo kwa anthu ena-ndi gawo lofunikira powafikira.

"Ndikukhulupirira kuti kuti tisinthe moonadi m'moyo wathu, tiyenera kuthana ndi zizolowezi za zizolowezi zathu zakale, ndipo izi zimawoneka ngati zikuyenda bwino tikamakambirana ndi ena," akutero. Lingalirani ngati roketi yomwe ikuyesera kuchoka mumlengalenga wa dziko lapansi. Imafunikira ma boosters kuti ayambe kuyenda. Akakhala mumlengalenga, zolimbitsa thupi zimatsika ndipo roketi imapitilira mphamvu yake yokha.

"Tikadatha kusintha patokha, tikadachita izi, motero timatembenukira kwa anthu kuti akhale 'chilimbikitso' chathu kuti atithandizire kukhala ndi chizolowezi chatsopano," akutero Davidson. Tasiya kumayendedwe athu? Tikupeza zonse zifukwa zosatsata, kubwereranso ku machitidwe odziwika bwino kapena kugwidwa ndi zochitika zathu za tsiku ndi tsiku.

Kuti muyambe zolinga zanu ndi ntchito za tsiku ndi tsiku komanso zolimbitsa thupi, onani dongosolo lathu lamasiku 40 ndi Jen Widerstrom. Kenako, onjezerani bwino pazolinga zilizonse potsatira malingalirowa ndi bwenzi lanu.

Muzifufuza moona mtima wina ndi mzake.

"Kukhala ndi bwenzi kumawonjezera malingaliro," akutero Davidson. Wina yemwe ali ndi mawonekedwe okulirapo kapena owonera patali angakuthandizeni kuwona njira zomwe mumakanira kusintha ndipo akukupatseni zifukwa zam'magulu oti musunge chizolowezi chatsopano, akutero. Mwachitsanzo, ngakhale simukuzindikira, mnzanu atha kuzindikira kuti mumakonda kudumpha masewera olimbitsa thupi mukakhala ndi nthawi yayitali muofesi, kapena kuti mumakhala aulesi Lolemba.

Kukhala ndi wina wokuthandizani kuti musayende bwino munthawi "zochepa" izi (mwina pokhazikitsa kalasi ya yoga kutsatira tsiku lopanikizika) zitha kukupangitsani kuyankha mlandu. A Davidson akuti: "Wina akakuthandizani kuti musayang'ane pa chandamale ndikuchita nanu, mumakhala ndi chifukwa chotsatira, popeza sitimakhumudwitsa ena."

Funsani thandizo.

Vomerezani: Pali china chake kunja uko, kaya ndi cardio kapena kuphika, chomwe mumachichita kununkha ku. Mwamwayi, pali komanso wina kunja uko yemwe ali wabwino kwambiri pa zinthu zimenezo-ndi wofunitsitsa kukuthandizani.

Chitsanzo chosavuta cha nthumwi pano chikhoza kukhala kugwira ntchito ndi mphunzitsi kapena mphunzitsi wothamanga, kapena kulembetsa nawo kuphika ndi winawake yemwe amachita bwino kwambiri mdera lawo, atero a Davidson. (Muthanso kumangirira mnzanu yemwe amakonda makina opondaponda ngati cholinga chanu ndikumanga mileage yanu.) Kutola maluso omwe mukufuna kuti muchite bwino kuchokera pa projekiti kumatsimikizira njira yolunjika ku cholinga chanu.

Chitsanzo china cha kutumizira apa: Perekani ntchito kwa mnzanu, wokhala naye chipinda chogona, kapena mwana kuti amasule theka la ola lanu kuti muthe kukwaniritsa cholinga chanu.

Sinthani kukhala chatekinoloje.

Zimakhala zovuta kukumbukira kukumbukira kumwa magalasi asanu ndi atatu amadzi patsiku? Khazikitsani alamu yokukumbutsani pafupipafupi kuti mupange madzi. Mukuyesera kusuntha zambiri kunja kwa masewera olimbitsa thupi? Mufuna tracker ya zochitika (Davidson amakondanso pulogalamu ya Pacer yomwe imawonetsa kupita patsogolo pakapita nthawi.) Tekinoloje sikuti imangotikumbutsa kusuntha panthawiyi, imatipatsanso mfundo zomwe tingayang'ane mmbuyo, kuti Titha kudzikakamiza pang'ono kapena kuzindikira zochitika pakapita nthawi, atero a Davidson.

Kuti muwonjeze bonasi, yang'anani mapulogalamu ochezera monga Strava, omwe amakuthandizani kugawana deta ndi anzanu. "Izi zimakulolani kuti mubweretsenso anzanu enieni pamodzi ndi inu kuti mukwere nawo kuti muwonjezere kuyankha komanso mwayi woti mupitirize kukwaniritsa zolinga zanu."

Kondwerani ndi mnzanu.

Pomaliza, zinthu zabwino: kulimbitsa pang'ono kwabwino. "Nthawi zonse zikuluzikulu zikakwaniritsidwa, ndimawona ngati mwayi wolimbikitsira zomwe zachitika," akutero a Davidson. Kuchita zimenezi kungakulimbikitseni kuti mupitirizebe kufika pamzere womaliza komanso kuti muziona kuti mwakwanitsa. Ndipo kugwedezeka pang'ono kapena pedicure pambuyo pa nthawi yayitali ndikungomva bwino kwambiri ndi BFF yanu pambali panu.

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