Exercise uye zera

Hazvina kunonoka kutanga kudzidzira. Kurovedza muviri kune zvinobatsira chero zera. Kugara uchishingairira kunokutendera iwe kuti uenderere mberi nekuzvimiririra uye mararamiro aunofarira. Rudzi rwakakodzera rwekurovedza muviri nguva dzose runogona zvakare kudzora njodzi yako yechirwere chemwoyo, chirwere cheshuga, uye kudonha.

Iwe haufanire kupedza maawa mujimu mazuva ese kuti uone mabhenefiti. Kufambisa muviri wako maminetsi makumi matatu pazuva zvakaringana kusimudzira hutano hwako.

Chirongwa chinoshanda chekurovedza muviri chinoda kuve chinonakidza uye chinobatsira kukuchengetedza iwe. Zvinobatsira kuva nechinangwa. Chinangwa chako chingave kuva:

• Chengetedza hutano mamiriro
• Deredza kushushikana
• Kuvandudza kusimba kwako
• Kugona kutenga mbatya mune saizi diki

Yako chirongwa chekurovedza muviri inogona zvakare kunge iri nzira yekuti iwe usangane. Kutora makirasi ekurovedza muviri kana kurovedza pamwe neshamwari zvese inzira dzakanaka dzekudyidzana.

Iwe unogona kunge uine nguva yakaoma kutanga maitiro ekurovedza muviri. Paunenge iwe watanga, zvakadaro, iwe unozotanga kucherechedza mabhenefiti, kusanganisira kuvandudza kurara uye kuzviremekedza.

Kurovedza muviri uye chiitiko chemuviri chinogona zvakare:

• Kuvandudza kana kuchengetedza simba rako uye kugwinya
• Ita kuti zvive nyore kuita zvinhu zvaunoda kuita
• Batsira yako chiyero uye kufamba
• Batsira nemanzwiro ekuora mwoyo kana kunetseka uye kugadzirisa manzwiro ako
• Chengetedza hunyanzvi hwako hwekufunga (kugona kuita basa) paunenge uchikura
• Dzivirira kana kurapa zvirwere zvakaita seshuga, chirwere chemoyo, BP, gomarara repazamu nekoloni, uye osteoporosis

Gara uchitaura nemupi wako wezvehutano usati watanga chirongwa chekurovedza muviri. Mubatsiri wako anogona kuratidza kurovedza muviri uye zviitiko zvakakunakira iwe.

Maekisesaizi anogona kuiswa mumapoka mana makuru, kunyangwe akawanda maekisesaizi akakwana muzvikamu zvinopfuura chimwe:

BHAIBHERI REAEROBIC

Kurovedza muviri kweaerobic kunowedzera kufema uye kurova kwemoyo. Aya maekisesaizi anobatsira moyo wako, mapapu, uye tsinga dzeropa. Zvinogona kudzivirira kana kunonoka zvirwere zvakawanda, zvakadai seshuga, colon uye cancer yemazamu, uye chirwere chemwoyo.

• Mabasa emitambo yeAerobic anosanganisira kufamba nekukurumidza, kumhanya, kushambira, kuchovha bhasikoro, kukwira, tenesi, uye basketball
• Mabasa eerobic aunogona kuita zuva rega rega anosanganisira kutamba, basa repachivanze, kusundidzira muzukuru wako pakufamba, uye kupukuta

SIMBA REMASURE

Kuvandudza simba rako remhasuru kunogona kukubatsira kukwira masitepisi, kutakura zvekutengesa, uye kugara wakazvimirira. Unogona kuvaka mhasuru simba ne:

• Kusimudza masimbi kana kushandisa bhendi rekudzivirira
• Kuita zviitiko zvezuva nezuva, sekutakura izere mbichana tswanda kubva pasi pevhu, kutakura vazukuru vako vadiki, kana kusimudza zvinhu mubindu

BALANCE ZVINOITIKA

Balance Exercise inobatsira kudzivirira kudonha, kunova kunetsekana kwevakuru. Mazhinji maekisesaizi anosimbisa mhasuru mumakumbo, muhudyu, uye pasi musana kunozosimudzira muyero wako. Zvinowanzova zvakanaka kuti udzidze zviyero zvekurovedza muviri kubva kuna chiremba wepanyama usati watanga wega.

Balance Exercise inogona kusanganisira:

• Kumira netsoka imwe
• Kufamba chitsitsinho-kune-chigunwe
• Tai chi
• Kumira pamatako kuti usvike chimwe chinhu pasherufu yepamusoro
• Kufamba uchikwira nekudzika masitepisi

KUSVIRA

Kutambanudza kunogona kubatsira muviri wako kugara wakachinjika. Kugara matanda:

• Dzidza pfudzi, ruoko rwekumusoro, uye mhuru yakatambanudzwa
• Tora makirasi eyoga
• Ita zviitiko zvezuva nezuva, sekugadzira mubhedha wako kana kukotama kuti usunge shangu dzako

Zera uye kurovedza muviri

• Kubatsirwa kwekugara uchirovedza muviri
• Kuchinja muviri
• Exercise uye zera
• Kukwegura uye kurovedza muviri
• Kurera huremu uye kuonda

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Chiitiko chemuviri chakakosha kune hutano kukwegura. www.cdc.gov/physicalactivity/basics/older_adults/index.htm. Yakagadziridzwa Kubvumbi 19, 2019. Yakasvika May 31, 2019.

Piercy KL, Troiano RP, Ballard RM, et al. Nhungamiro yezviitiko zvemuviri zvevaAmerica. JAMA. 2018; 320 (19): 2020-2028. PMID 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471.

Theou O, Rose DJ. Chiitiko chemuviri chekweguru chakabudirira. Mune: Zadza HM, Rockwood K, Mudiki J, eds. Brocklehurst's Textbook yeGeriatric Mishonga uye Gerontology. 8th ed. Philadelphia, PA: Elsevier; 2017: chits. 99.