Exercise uye chiitiko - vana

Vana vanofanirwa kuve nemikana yakawanda yekutamba, kumhanya, bhasikoro, uye kutamba mitambo masikati. Vanofanira kuwana maminetsi makumi matanhatu ezviitiko zvine mwero zuva rega rega.

Kuita zvine mwero kunoita kuti kufema kwako uye kurova kwemoyo kukurumidze. Mimwe mienzaniso ndeiyi:

• Kufamba nekukurumidza
• Kutamba kudzingirira kana tag
• Kutamba basketball uye yakawanda mimwe mitambo yakarongeka (senge nhabvu, kushambira, uye kutamba)

Vana vadiki havagone kunamatira muchiitiko chimwe chete sekureba semwana mukuru. Vanogona kunge vachishanda kwemaminetsi gumi kusvika gumi nemashanu panguva. Icho chinangwa chiri chekuwana maminetsi makumi matanhatu ezviitiko zvezuva nezuva.

Vana vanoita maekisesaizi:

• Inzwa zvirinani pamusoro pavo
• Vakagwinya zvakanyanya
• Iva nesimba rakawanda

Zvimwe zvakanaka zvekurovedza muviri kwevana ndezvi:

• Njodzi yakaderera yechirwere chemwoyo uye chirwere cheshuga
• Hutano mapfupa uye mhasuru kukura
• Kugara pane huremu hune hutano

Vamwe vana vanonakidzwa nekuve kunze uye kushingaira. Vamwe vanosarudza kugara mukati uye kutamba mitambo yemavhidhiyo kana kuona TV. Kana mwana wako asingade zvemitambo kana zvekuita zvemuviri, tsvaga nzira dzekumukurudzira. Aya mazano anogona kubatsira vana kuve vanoshingaira.

• Itai kuti vana vazive kuti kushingaira kuchavapa simba rakawanda, kuita kuti miviri yavo isimbe, uye kuvaite kuti vanzwe zviri nani pamusoro pavo.
• Ipa kurudziro yekurovedza muviri uye batsira vana kutenda kuti vanogona kuzviita.
• Iva muenzaniso wavo. Tanga kuve unoshanda zvakanyanya kana usiri kutoshanda iwe pachako.
• Ita kuti kufamba kuve chikamu chezviitiko zvemhuri yako zvezuva nezuva. Wana shangu dzakanaka dzekufamba uye majasi emvura kwemazuva akanyorova. USArega mvura ichikumisa.
• Enda kunofamba pamwe chete mushure mekudya kwemanheru, usati wabatidza TV kana kutamba mitambo yemakomputa.
• Tora mhuri yako kunzvimbo dzemunharaunda kana mapaki uko kune nhandare, nhandare dzebhora, matare ebasketball, uye nzira dzekufamba. Zviri nyore kushingaira kana vanhu vakakukomberedza vachishingaira.
• Kurudzira zviitiko zvemukati senge kutamba kumhanzi waunofarira wemwana wako.

Mitambo yakarongeka uye zviitiko zvezuva nezuva inzira dzakanaka dzekuti mwana wako awane kurovedza muviri. Iwe uchave nebudiriro iri nani kana ukasarudza zviitiko zvinoenderana nezvinodiwa nemano emwana wako.

• Zviito zvega zvega zvinosanganisira kushambira, kumhanya, kutsvedza, kana kuchovha bhasikoro.
• Mitambo yeboka ndeimwe sarudzo, senge nhabvu, nhabvu, basketball, karate, kana tenesi.
• Sarudza chiitiko chinoshanda zvakanaka kune zera remwana wako. Wegumi nematanhatu-makore anogona kutamba panze nevamwe vana, nepo ane makore gumi nematanhatu angangoda kumhanya munzira.

Zviitiko zvezuva nezuva zvinogona kushandisa zvakawandisa, kana kupfuura, simba kupfuura mimwe mitambo yakarongeka. Zvimwe zvezuva nezuva zvinhu zvinogona kuitwa nemwana wako kuti ave anoshanda zvinosanganisira:

• Famba kana bhasikoro kuenda kuchikoro.
• Tora masitepisi pane erevheta.
• Kuchovha bhasikoro nemhuri kana shamwari.
• Tora imbwa kuti ufambe.
• Tamba panze. Pfura basketball kana kukanda uye ukande bhora kutenderedza, semuenzaniso.
• Tamba mumvura, padziva remunharaunda, mune inosasa mvura, kana kupopota mumatope.
• Tamba kumimhanzi.
• Skate, ice-skate, skate-bhodhi, kana roller-skate.
• Ita mabasa epamba. Tsvaira, mopira, vharira, kana kurongedza dishwasher.
• Tora kufamba kwemhuri kana kukwira.
• Tamba mitambo yemakomputa inosanganisira kufambisa muviri wako wese.
• Rake mashizha uye svetuka mumirwi usati waasungira iwo kumusoro.
• Cheka uswa.
• Sora bindu.

Nzvimbo dzeDzidziso Kudzora uye Kudzivirira (CDC). Nhungamiro dzehutano hwechikoro kusimudzira kudya kwakanaka uye chiitiko chemuviri MMWR Inokurudzira Rep. 2011; 60 (RR-5): 1-76. PMID: 21918496 www.ncbi.nlm.nih.gov/pubmed/21918496.

Cooper DM, Bar-Yoseph Ronen, Olin JT, Random-Aizik S. Basa rekurovedza muviri uye remapapu muhutano hwemwana nezvirwere. Mu: Wilmott RW, Kuderedza R, Li A, Ratjen F, et al. eds. Kendig's Kukanganisika kweRefiratory Tract muVana. 9th ed. Philadelphia, PA: Elsevier; 2019: chits. 12.

Gahagan S. Kufutisa uye kufutisa. Mune: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Chinyorwa chePediatrics. 21st ed. Philadelphia, PA: Elsevier; 2020: chitsiko 60.

• Yakakwira Cholesterol muVana neVechidiki