Ita nguva yekufamba

Nyanzvi dzinokurudzira kutora kanenge maminetsi makumi matatu ekurovedza muviri zvine mwero mazuva mazhinji evhiki. Kana uine purogiramu yakabatikana, izvi zvingaite sezvakawanda. Asi pane nzira dzakawanda dzekuwedzera kurovedza muviri kunyangwe iyo yakabatikana chirongwa.

Kugara uchiita maekisesaizi kunobatsira hutano hwako munzira dzakawanda:

• Inosimbisa moyo wako nemapapu
• Kunoderedza njodzi yako yechirwere chemwoyo uye sitiroko
• Inosimbisa uye kurira mhasuru dzako
• Inoderedza kumanikidza kweropa uye cholesterol mazinga
• Inobatsira iwe kurasikirwa mamwe mapaundi (kgs)
• Inovandudza kurara
• Kunoderedza kushushikana
• Inovandudza mwero
• Inogona kubatsira kudzivirira mamwe magomarara
• Inogona kubatsira kunonoka kurasikirwa kwepfupa

Zviri nyore kupa zvikonzero zvekusarovedza muviri. Pane kudaro, tsvaga nzira dzakareruka dzekuita kurovedza muviri chikamu chenguva dzose chehupenyu hwako.

• Zviputse. Iwe haufanire kuita ese maminetsi makumi matatu ekurovedza muviri panguva imwechete. Iwe unogona kuwana iwo iwo hutano mabhenefiti kubva mukuita matatu emaminetsi gumi-maminetsi, kana maviri maminetsi gumi nemashanu-ekurovedza. Semuenzaniso, iwe unogona kuita gumi maminetsi e squats uye push-up mangwanani, tora unokasira-maminetsi gumi kufamba mushure mekudya kwemasikati, wobva watamba yakakomberedza hoops nevana mushure mekudya kwemanheru.
• Tsvaga chimwe chinhu chaunofarira. Usatamburane kuti uite maekisesaizi ausingade. Kune nzira dzisingaperi dzekufamba. Ramba uchiedza kudzamara wawana zviitiko zvakasiyana zvaunoda. Wobva waramba uchiasanganisa.
• Ita yako yekuverenga kuverenga. Kana zvichibvira, bhasikoro, kufamba, kana kumhanya kuenda uye kubva kubasa. Unogona kukuwana uchinzwa kushushikana uye uine simba rakawanda paunosvika. Uyezve, iwe unozochengetedza mari nekusafanira kubhadhara kupaka, gasi, kana bhazi fizi.
• Muka kare. Kudzidzira mangwanani kunogona kuwedzera simba rako kwezuva rose. Saka isa alarm yako mangwanani kwemaminitsi makumi matatu apfuura. Famba kana jog kutenderedza nharaunda, kana kushandisa yakamira bhasikoro kana treadmill mumba.
• Sarudza nguva yakakodzera kwauri. Nepo kuita kwekurovedza muviri kungave iri nzira huru yekutanga zuva, kana usiri munhu wemangwanani, zvinogona kunzwa kunge basa. Pane kudaro, edza kurovedza muviri panguva yekudya kwemasikati kana mushure mebasa.
• Ronga kuita kwako. Ita kuti kurovedza muviri kuve kwakakosha sekumwe kusarudzwa kwako. Sarudza nguva mune yako yezuva kuronga. Hapana munhu anofanirwa kuziva zvauri kuita. Ivo vanongofanirwa kuziva kuti iwe hauna kuwanikwa panguva iyoyo. Zvakare, zvisinei nekuti ndeupi rudzi rwekurovedza muviri kwaunoita, edza kuzviita panguva imwe chete mazuva ese. Izvi zvinobatsira kuti zvive chikamu chezviitiko zvako. Semuenzaniso, unogona kushambira mushure mebasa Muvhuro wega wega, Chitatu, neChishanu. Kana, iwe unogona kutora kufamba mushure mekudya kwemanheru vhiki nevhiki.
• Joinha timu. Softball, basketball, hockey, uye nhabvu hazvisi zvevana chete. Tarisa zvikwata zvekuvaraidza munharaunda yako. Mazhinji marigi akavhurika kune ese hunyanzvi mazinga. Saka usazvidya moyo kana usati watamba kare. Kubatana nechikwata kunogona kuita kuti kurovedza muviri kunakidze uye kubatsira kuramba uchikurudzirwa.
• Gadzirira mukati iwe uchishanda. Shandisa nguva yeTV kurovedza muviri. Iwe unogona kutambanudza, kumhanya munzvimbo, kusvetuka tambo, kushandisa kuramba mabhendi, kana kushandisa bhasikoro murairidzi paunenge uchiona ako aunofarira maTV.
• Joinha kana tanga boka rekusimba pabasa. Vako vaunoshanda navo vangangosangana nematambudziko akafanana ekurovedza muviri sezvaunoita iwe. Ungana pamwe chete nevanhu vane pfungwa dzakadai pabasa kuti ufambe kana kumhanya panguva yekudya kwemasikati kana mushure mebasa.
• Ita misi yekofi inoshanda. Kana iwe uchigara uchisangana neshamwari yekofi kana yemasikati, funga nezve kuzviita iro chiitiko chiitiko pane. Tora kufamba kana kukwira, kuenda bowling, kana kuyedza kirasi nyowani yekurovedza muviri pamwechete. Vanhu vazhinji vanoona kurovedza muviri neshamwari kuchifadza.
• Wana wega mudzidzisi. Kushanda nemudzidzisi wega kunogona kubatsira kukudzidzisa nzira nyowani dzekurovedza muviri uye kukuchengetedza iwe kukurudzira. Ingo ita chokwadi chekubvunza nezve izvo zvemudzidzisi. Ivo vanofanirwa kuve nechitupa chekurovedza muviri kubva kusangano renyika, senge American College yeMitambo Mushonga. Majimu mazhinji anopa kudzidziswa kweboka, uko kunogona kubatsira kudzikisa mutengo.
• Gadzikana nemhuri yako. Ronga kubuda kwevhiki nevhiki nevana vako kunosanganisira kurovedza muviri. Enda kuchovha bhasikoro, tora kufamba kwakasikwa, kana kuenda kunoshambira. Kana, saina kirasi yekurovedza yevabereki nevana.

Exercise - nguva yekufamba; Kurera huremu - nguva yekufamba; Kufutisa - nguva yekufamba

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 Kubvumbi 6, 2020. Yakasvika muna Kubvumbi 8, 2020.

Sparling PB, Howard BJ, Dunstan DW, Owen N. Kurudziro dzekuita muviri kune vakuru vakuru. BMJ. 2015; 350: h100. PMID: 25608694 pubmed.ncbi.nlm.nih.gov/25608694/.

• Exercise uye Panyama Kusimba