Mashandisiro Aungaita Shamwari Dzako Kuti Uwane Hutano Hwako uye Kusimba Zvinangwa

Zvemukati

• Iva nekutendeseka cheki-ins kune mumwe nemumwe.
• Kumbira rubatsiro.
• Tendeukira ku tech.
• Pembera neshamwari.
• Ongororo ye

Mukusimba uye mune hutano, iyo buddy system inoshanda: Iwe haugone kubhadhara mari pa6 am spin kirasi kana shamwari yako yepamwoyo ikasaina pabhasikoro padivi pako; kuva nemumwe munhu ari mubhodhi yemasikati smoothie anogona kukuchengetedza iwe kusvika kubva kumaswiti panguva yekudya kwemasikati. Saka zvinongonzwisisika kuti kana zvasvika kune zvisarudzo zveGore Idzva-kana chero zvinangwa zveizvozvo - haufanire kuzviita wega.

Zvakadaro, sekureva kwaPaul B. Davidson, Ph.D., dhairekita wemabasa ehunhu paCentre for Metabolic Health and Bariatric Surgery paBrigham neWomen's Hospital muBoston, zvichisanganisira vamwe vanhu muzvinangwa zvako-uye kunyange kugovera zvimwe zvacho. kune vamwe vanhu-chikamu chakakosha chekuvasvikira.

"Ini ndinotenda kuti kunyatsoita shanduko muhupenyu hwedu, tinofanira kukurira inertia yemaitiro edu ekare, uye zvinoita kunge zvinoshanda zvakanyanya kana tichiita vamwe," anodaro. Funga nezvazvo kunge roketi iri kuyedza kusiya mhepo yepasi. Inoda ma boosters kubvisa uye kupinda mukufamba. Pane imwe nzvimbo yekunze, maboosters anodonha uye roketi inoenderera nesimba rayo.

"Dai taigona kuita shanduko pedu tega, tingadai takazviita, uye saka tinotendeukira kuvanhu kuti vashande se'kusimudzira 'kwedu kuti vatibatsire kutora tsika itsva," anodaro Davidson. Kusiiwa kumidziyo yedu here? Tinowana zvese zvikonzero zvekusazoteedzera, kudzoka kune akajairika mapatani kana kubatwa kumusoro kwedu kwese kukuya.

Kuti utange-kutanga zvibodzwa zvako nemabasa ezuva nezuva uye kurovera-kurova-tarisa, tarisa yedu yekupedzisira 40-zuva chirongwa naJen Widerstrom. Wobva wawedzera kubudirira pamitero pane chero chinangwa nekutevera aya mazano pamwe neshamwari.

Iva nekutendeseka cheki-ins kune mumwe nemumwe.

"Kuva neshamwari kunowedzera chinangwa," anodaro Davidson. Mumwe munhu ane hombe kana zoomed-out maonero anogona kukubatsira iwe kuona nzira dzaunoramba shanduko uye kukupa zvikonzero zvemagariro kunamatira netsika nyowani, anodaro. Semuenzaniso, nepo iwe ungasazviona, shamwari yako inogona kukwanisa kutora pamusoro pekuti iwe unowanzo kusvetuka maworkout kana wava nezuva refu muhofisi, kana kuti iwe unonzwa wakanyanya usimbe neMuvhuro.

Kuva nemumwe munhu anokubatsira kuti urambe uri munzira mune idzo "dzakaderera" nguva (zvichida nekugadzira kirasi yeyoga inotevera zuva rinoshungurudza rebasa) kunogona kukuchengetedza iwe kuzvidavirira. Anoti Davidson: "Kana mumwe munhu akakubatsira kuti urambe wakatarisa pane chinangwa uye achipinda machiri newe, unowana chikonzero chehukama chekutevera, sezvo isu tisingadi kuodza mwoyo vamwe."

Kumbira rubatsiro.

Zvibvume: Pane chimwe chinhu kunze uko, ingave cardio kana kubika, chaunopedza kunhuwa pa. Sezvineiwo, pane zvakare mumwe munhu kunze uko anonyatsogona pane izvo zvinhu-uye anoda chaizvo kukubatsira.

Muenzaniso wakapfava wekutumwa pano ungave wekushanda nemurairidzi kana mudzidzisi wekumhanya, kana kusaina kirasi yekubika nemumwe munhu anokunda munzvimbo yavo chaiyo, anodaro Davidson. (Unogonawo ping shamwari inoda treadmill kana chinangwa chako chiri kukwidza mileage yako.) Kutora hunyanzvi hwaunoda kuti ubudirire wakananga kubva kunyanzvi kunovimbisa nzira yakatwasuka kune chinangwa chako.

Mumwe muenzaniso wekutumwa pano: Ipa basa kune mumwe wako, waunogara naye, kana mwana kuti asunungure hafu yeawa yenguva yako kuti ushande wakanangana nevavariro yako.

Tendeukira ku tech.

Une nguva yakaoma yekurangarira kunwa magirazi masere emvura pazuva? Gadza aramu yekuyeuchidza nguva zhinji kuti uwane hydrate. Kuedza kufamba zvimwe kunze kwekurovedza muviri? Iwe uchada chiitiko tracker (Davidson anofarirawo app Pacer iyo inoratidza kufambira mberi nekufamba kwenguva.) Tekinoroji haingotiyeuchidze kuita mafambiro panguva iyoyo, inotipa mapoinzi edata atinogona kutarisa kumashure, kuitira kuti isu tinogona kuzvimanikidza isu zvishoma kuomarara kana kucherechedza mafambiro nekufamba kwenguva, anodaro Davidson.

Kuti uwane bhonasi yakawedzerwa, tsvaga yemagariro maapplication seStrava, ayo anogonesa iwe kugovana data neshamwari. "Izvi zvinokutendera kuti uunzewo shamwari dzepedyo pamwe newe kuitira kukwira kuti ubatsire kuwedzera kuzvidavirira nemikana yaucharamba uine zvinangwa zvako."

Pembera neshamwari.

Pakupedzisira, zvinhu zvakanaka: zvishoma zvishoma zvekusimbisa zvakanaka. “Pose panoitwa zvinhanho zvidiki, ndinozviona semukana wekusimbisa zvinenge zvaitwa,” anodaro Davidson. Kuita kudaro kunogona kukukurudzira kuti uenderere mberi wakananga kunhangemutange uye kukubatsira kuti unzwe wabudirira munzira. Uye zvishoma zvekutubuka kana pedicure mushure menguva refu ingonzwa zvirinani neBFF yako padivi pako.

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Ongororo ye