Dzidza kuda kurovedza muviri

Iwe unoziva kurovedza muviri kwakakunakira iwe. Iyo inogona kukubatsira iwe kurasikirwa uremu, kubvisa kushushikana, uye kuwedzera yako manzwiro. Iwe unozivawo kuti zvinobatsira kudzivirira chirwere chemwoyo uye mamwe matambudziko ehutano. Asi kunyangwe uchiziva izvozvi, iwe uchiri kunetseka kuti uwane kugara uchirovedza muviri.

Kuvandudza maonero ako ekurovedza muviri. Usazvione sechimwe chinhu iwe ndinofanira ita, asi sechimwe chinhu iwe kuda kuita. Taera yako yekurovedza muviri, saka inova chimwe chinhu chaunotarisira kuita.

Uine sarudzo dzakawanda dzekurovedza muviri, hapana chikonzero chekutambura kuburikidza nekurovedza muviri kwausingade.

• Iva akatendeka kwauri. Tsvaga zviitiko zvinoenderana nehunhu hwako. Kana iwe uri wepaguru butterfly, edza zviitiko zveboka, senge makirasi ekutamba, kirabhu yebhasikoro, kana boka rinofamba. Mapoka mazhinji anogamuchira nhengo nyowani pamatanho ese. Kana makwikwi ari iwo anotyaira iwe, tora softball kana kujoina kirabhu yekukwasva. Kana iwe uchida wega kurovedza muviri, funga kumhanya kana kushambira.
• Edza chimwe chinhu chitsva. Kune nyika yese yezviitiko zvekurovedza muviri kunze uko, kubva kumakirasi e salsa, kuenda ku kayaking, kumatombo ekukwira. Iwe hauzive izvo zviitiko zvaunogona kunakidzwa kudzamara uchizviedza. Saka ona zviripo munharaunda yako wozvitsvaga. Kunyangwe iko kutasva bhiza, kutamba mudumbu, kana polo yemvura, tsvaga chiitiko kana mutambo unokufarira uye kusaina-kumusoro. Kana iwe uchiona zvichikuomera kuenda wega, uya neshamwari kana nhengo yemhuri.
• Tumira mwana wako wemukati. Funga nezve zviitwa zvawakanakidzwa uchiri mudiki uye uzviedze zvakare. Yakanga iri roller skating, kutamba, pamwe basketball? Iwe unogona kushamisika nekuwanda kwauchiri kunakidzwa nehuhu hwako hwekunakidzwa. Nharaunda zhinji dzine zvikwata zvevakuru uye makirasi aunogona kujoina.
• Sarudza nzvimbo yako inotapira. Iwe unoda kuve kunze here? Sarudza zviitiko zvinokuburitsa kunze, sekufamba, kukwira, kana kurima gadheni. Kana iwe uchida kurovedza muviri mumba, funga nezve kushambira, mitambo yevhidhiyo inoshanda, kana iyo yoga.
• Sanganisa iyo kumusoro. Kunyangwe chiitiko chinonyanya kunakidza chinogona kufinha kana ukachiita zuva nezuva. Tsvaga zvinhu zvishoma zvaunofarira wozvisanganisa. Semuenzaniso, unogona kutamba gorofu musi weMugovera, tora makirasi eMuvhuro, uye kushambira kupera musi weChitatu.
• Wedzera rwiyo. Kuteerera kumimhanzi kunobatsira kuti nguva ipfuure uye nekuchengetedza tsoka dzako kumusoro. Kana, iwe unogona kuyedza kuteerera kune ekuteerera mabhuku iwe uchifamba kana kukwira yakamira bhasikoro. Ingova nechokwadi chekuti vhoriyamu yakaderera zvakakwana kuti iwe unzwe zviri kuitika zvakakukomberedza.

Kutanga neyakajairwa ingori nhanho yekutanga. Iwe zvakare unozoda rubatsiro kugara unokurudzirwa kuitira kuti uchengetedze tsika dzako nyowani.

• Zviyeuchidze iwe pachako kuti unoda sei kurovedza muviri. Vanhu vazhinji vanonzwa kunyatsonaka mushure mekurovedza muviri. Asi nekuda kwechimwe chikonzero, zvakaoma kurangarira iwo manzwiro usati waita yako yekurovedza muviri inotevera. Sechiyeuchidzo, gadzira zvinyorwa zvishoma nezvekunaka kwaunonzwa mushure mekudzidzira. Kana, tora pikicha yako wega mushure mekudzidzira uye unamatire pafriji yekufemerwa.
• Goverana kufambira mberi kwako online. Zvemagariro midhiya inopa nzira dzinoverengeka dzekugovana kufambira mberi kwako uye kuwana mhinduro yakanaka kubva kushamwari. Tarisa mawebhusaiti uko iwe kwaunogona kuteedzera kwako kwezuva kufamba kana kumhanya. Kana iwe uchida kunyora, tanga bhurogu nezve ako ezviitiko.
• Saina chiitiko chechiitiko. Zviitiko zverudo zvinokupa iwe mukana wekufamba, kutsika, kumhanya, kana bhasikoro nechinangwa chakanaka. Izvi hazvisi izvo chete zviitiko zvinonakidza, asi kudzidziswa kwavo kunogona kubatsira kuchengetedza kwako kukurudzira. Mazhinji rubatsiro anobatsira vatori vechikamu nekuronga kurovedzwa kumhanya kana mabhasikoro. Iwe unozokwana paunenge uchisangana neshamwari nyowani. Kana, wedzera kukurudzira kwako nekusainira chiitiko icho nemhuri, shamwari, kana vaunoshanda navo.
• Zvikomborere iwe pachako. Zvibate pachako nekurova zvinangwa zvako. Funga nezve mibairo inotsigira zvaunoedza kuita, senge shangu nyowani dzekufamba, moyo wekutarisa, kana wachi ye GPS yaunogona kushandisa kuteedzera kubatira kwako. Mibairo midiki inoshanda futi, senge matikiti kukonzati kana bhaisikopo.

Kudzivirira - dzidza kuda kurovedza muviri; Wellness - dzidza kuda kurovedza muviri

Arnett DK, Blumenthal RS, Albert MA, uye al. 2019 ACC / AHA Nhungamiro pane yekutanga kudzivirira chirwere chemoyo: chirevo cheAmerican College yeCardiology / American Heart Association Task Force paKiriniki Yekudzidzira Maitiro. Kutenderera. 2019; 140 (11): e596-e646. PMID: 30879355 pubed.ncbi.nlm.nih.gov/30879355/.

Buchner DM, Kraus WE. Chiitwa chemuviri. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chits. 13.

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Zviitwa zvepanyama zvekutanga. www.cdc.gov/physicalactivity/basics. Yakagadziridzwa June 4, 2015. Yakasvika muna Kubvumbi 8, 2020.

• Exercise uye Panyama Kusimba