Chiwerengero cha Zokakamiza Zomwe Mungachite Zitha Kuneneratu Kuopsa Kwa Matenda Aumtima

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Kuchita zodzikakamiza tsiku lililonse kumatha kuchita zambiri kuposa kukupatsa mfuti zazikulu - zitha kuthandiza kuchepetsa chiopsezo cha matenda amtima, malinga ndi kafukufuku watsopano ku JAMA Network Open. Ripotilo likuti kukhoza kugogoda ma 40-push-up kumatanthauza kuti chiopsezo chanu chodwala matenda a mtima ndi pafupifupi 96% poyerekeza ndi cha anthu omwe amatha kutulutsa ochepa.

Pa kafukufukuyu, ofufuza a Harvard adaika ozimitsa moto opitilira 1,100 poyesa kuyesa kukankhira kumbuyo. Ofufuzawo adayang'anira thanzi la gululi kwa zaka 10, ndipo adanenanso zowopsa za 37 zokhudzana ndi matenda amtima - koma kokha imodzi anali mgulu la anyamata omwe amatha kuchita kangapo 40 pazoyeserera zoyambira.

Sanjiv Patel, MD, katswiri wa zamatenda ku MemorialCare Heart & Vascular Institute ku Orange Coast anati: "Ngati muli ndi thanzi labwino, mwayi wanu wamtima kapena matenda amtima ndiwotsika poyerekeza ndi omwe ali pachiwopsezo chomwe sichikugwira ntchito." Medical Center ku Fountain Valley, CA, yemwe sanali wogwirizana ndi kafukufukuyu. (Muyeneranso kuyang'ana pa kugunda kwa mtima wanu.)

Madokotala akudziwa kale izi; chimodzi mwazomwe zitha kudziwikiratu za ngozi zomwe akatswiri a cardiologist amagwiritsa ntchito poyesa kupanikizika. Ndipo ngati mutha kuchita bwino pakuyezetsa thupi kumodzi, mwina muchita bwino kwina, akutero Dr. Patel. Komabe, mayeso a treadmill ndi okwera mtengo kuyendetsa. Kuwerengera ma push-ups, kumbali ina, ndi njira yotsika mtengo komanso yosavuta yodziwira komwe muli pachiwopsezo, akutero.

"Sindikudziwa kuti ndi chiyani chapadera cha 40 poyerekeza ndi 30 kapena 20-koma poyerekeza ndi, titi, 10, kutha kuchita zambiri zokankhira kumati muli bwino kwambiri," Dr. Patel akufotokoza. (Wogwirizana: Bob Harper Akutikumbutsa Kuti Kuwukira Kwa Mtima Kungachitike Kwa Aliyense)

Dziwani izi: Olembawo akutsindika kuti chifukwa pepala lawo limangoyang'ana amuna, sangatsimikizire kuti mayeserowa akwaniritsidwa pachiwopsezo cha matenda a mtima azimayi-ndipo Dr. Patel akuvomereza. Chifukwa chake ngati kukakamiza 40 kumamveka ngati kochulukira, musachite thukuta. Ngati amayi atha kuchita masewera olimbitsa thupi ofanana, nawonso amatetezedwa, atero Dr. Patel.

Ndizosatheka kunena kuti malo otetezedwa ofanana ndi azimayi, koma tikudziwa kuti kukakamizidwa kulikonse kumathandiza: "Ngati mulibe zoopsa monga matenda ashuga, kusuta, kuthamanga kwa magazi, kapena cholesterol, ndiye zazikulu ziwiri zinthu zomwe katswiri wazachipatala adzawona ndi zolimbitsa thupi komanso mbiri ya banja, "akutero Dr. Patel.

Ngati kholo lanu kapena m'bale wanu ali ndi vuto la mtima asanakwane 50 aamuna kapena asanakwanitse zaka 60 azimayi, muyenera kuyankhula ndi a doc anu, ndikuwonetsetsa kuti mukugona mokwanira (ochepera maola asanu usiku kumawonjezera chiopsezo chanu ndi 39 peresenti) ndikupeza Kuthamanga kwa magazi kwapachaka ndi kufufuza kwa kolesterolini. (Pezani njira zisanu zosavuta zotetezera matenda amtima.)

Koma ngati mumachita masewera olimbitsa thupi pafupipafupi, ndinu otetezeka kuposa ambiri. Kuchita masewera osachepera 30 patsiku kumachepetsa matenda amtima mwa amayi ndi 30 mpaka 40% komanso chiopsezo cha stroke ndi 20%, malinga ndi American Heart Association. (Ngati mungafune zambiri: Werengani zomwe zidachitika mayi uyu atachita zodzikakamiza tsiku lililonse kwa chaka chimodzi.)

Kenako phunzirani momwe mungapangire bwino, ndikukhalitsa. Iwo 40 sadzachita okha.

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