Kugara Kwakashata Kunogona Kukutorera Kurara Kwako Here?

Zvemukati

• Maitiro Akasiyana Ekurara Anogona Kukanganisa Kurara Kwako Hunhu
• Kumira kwemasikati kunogona kukanganisa kurara kwako here?
• Nzira Nyore dzeKuvandudza Maitiro Ako Ekurara Kwakanaka
• Fambisa zvimwe.
• Chengetedza zviyero pazinga reziso.
• Gadza mamiriro-cheki chiyeuchidzo.
• Ongororo ye

Kana uine dambudziko rokurara nguva pfupi yadarika, heino zano rinoshamisa rinobatsira: Dzosera mapendekete ako kumashure uye gara wakatwasuka—hungu, sezvawakadzidziswa nevabereki vako.

Chimiro chingasave chiri chekutanga chikonzero chinouya mupfungwa kana uchifunga kuti nei usiri kurara zvakanaka. Chokwadi ndechokuti, kunyanguvezvo, vabereki vako vakanga vasingakutauriri nguva dzose kuti usimuke kuti ungoshatirwa. Maitiro aunozvitakura wega anogona kukanganisa muviri wako wese, kusanganisira nzira yaunogaya chikafu, mashandiro anoita tsinga yako, uye hongu, yako yekurara mhando.

Kuchengetedza mamiriro akanaka - mukati mehusiku neusiku - zvese zvinodzikira panzvimbo yemusoro wako sezvazvinosangana nemuviri wako wese, anodaro Rahul Shah, MD, bhodhi-rakasimbiswa orthopedic musana uye mutsipa chiremba. (Inoenderana: Nei Uchifanira Kuitira Hanya Nezve Thoracic Spine Mobility)

Kuti uwane izvo zvinoonekwa sezvakanaka "kumira, musoro wako unofanirwa kuve wakanangana nepachiuno chako paunenge uchiita zviitiko zvako zvezuva nezuva (kana husiku)," yakafanana neaya ice cream yakagara pakoni, "anotsanangura Dr. Shah. Nenzira iyo, tsandanyama dzako hadzifanirwe kuita basa rakawanda kutsigira musoro wako, anodaro. Kuwedzera kushanda kwetsandanyama dzako kuti uchengetedze chinzvimbo chemusoro wako, zvakanyanya kumira kwaunozoita, anodaro Dr. Shah.

Ehe saizvozvo, munhu wose Kunetseka nekusamira zvakanaka, uye kunetseka kurara pane dzimwe nguva. Asi kana uchigara uchipeputswa nemarwadzo, uchinzwa marwadzo anopenya mumaoko kana makumbo, kana kuona kurwadziwa kunoramba kuripo kunopedza mavhiki mashoma, zviri nani kubvunza chiremba wako kana nyanzvi (akadai semurapi wepanyama) ASAP, inodaro Dr. Shah. Kunyangwe iwe uchingomuka wakaneta, kana uine nguva yakaoma kudonha kana kuramba wakarara uye usingakwanise kuziva chikonzero, zvakakodzera kuti utarise nachiremba wako wekutanga, uyo anogona kukubatsira kuti uwane mhinduro, anodaro R. Alexandra Duma, DC, a Team USA sports chiropractor paFICS, yepamusoro-tech kusimba kupora uye kugara zvakanaka studio muNew York City.

Asi ikozvino, hezvino izvo zvaunoda kuti uzive nezve kubatana pakati pekumira uye kurara.

Maitiro Akasiyana Ekurara Anogona Kukanganisa Kurara Kwako Hunhu

Ndeipi nzvimbo yaunosarudza kurara? Iwe uri akarara padivi akarara, akarara kumashure, akarara mudumbu? Icho chisarudzo chako uye tsika yakaoma kuputsa, kunyanya kana iwe wakasvinura nenzira iyi kwenguva yakareba sezvaunogona kurangarira. Asi nzvimbo dzakasiyana dzekurara dzinogona kutora toll dzakasiyana pamuviri wako - uye, semhedzisiro, yako yekurara mhando, anodaro Duma.

Semuenzaniso, kurara padumbu rako kunogona kuisa kushushikana kwakanyanya pamusana wako, kupomhodza kupindika kwayo kwechisikigo uye kunogona kutungamira pakurwadziwa kwemusana nemutsipa, sezvo musoro wako uchizotenderedzwa kune rumwe rutivi, anotsanangura Duma. (Zvakafanana: Izvo Zvinonyanya Kukonzera Kurwadziwa Kwekumashure-Uyezve, Maitiro Ekurerutsa Aches Yako ASAP)

Nepo kurara nemanhede kuchiwanzokurudzirwa pamusoro pekutsvedza padumbu rako, vanorara kumashure vanogona kuramba vachisangana mune dzimwe nyaya. Kurara kumusana kwako kunogona kuwedzera njodzi yako yekuva neapnea yekurara, chirwere chekurara chinoita kuti kufema kwako kumire uye kutanga, anotsanangura Duma. Uyezve, kana iwe uri munhu anorova, akarara munzvimbo iyi zvirokwazvo haina kunaka, anowedzera.

"[Kana iwe ukarara nemusana,] huro yako nedumbu zviri kudhonzwa negiravhiti, zvichikuomesera kufema," Andrew Westwood, MD, mutevedzeri purofesa wezveurology paColumbia University Irving Medical Center, Chimiro. "Kana iwe [ukarara nedivi rako kana] uchisundirwa nemumwe wako wemubhedha, iko kuridza ngonono kunoenda."

Duma anokurudzira kurara nedivi uine piro pakati pemabvi ako kuitira kurara kwakakwana. Kurara-padivi pekurara kunobatsira kuchengetedza musana wako mukuenderana, zvichireva kuti uchave nemarwadzo mashoma uye marwadzo anouya mangwanani, anotsanangura Duma.

Kana iri "yakanakisa" divi rekurara? Imwe tsvagiridzo inoratidza kuti kurara pamusoro just rimwe divi (kungave kurudyi kana kuruboshwe) rinogona kunge rakabatana nekusaenzana kwemhasuru uye kurwadziwa-zvichireva kuti kuchinjanisa mativi kungave kubheja kwako kwakanyanya.

Pakazara, zvakadaro, nyanzvi dzinokurudzira kuti urambe kuruboshwe kana iwe ukasarudza kurara-parutivi. "Kurara kurudyi kwako kunosundira pamidziyo yeropa, kudzivirira kutenderera kwakawanda," Michael Breus, Ph.D., chiremba wezvepfungwa uye munyori we Chirongwa cheChiremba cheKurara: Kurasikirwa uremu kuburikidza nekurara kuri nani, akambotaurwa Chimiro. Zvichireva, iwe unozopedzisira wave kukanda nekutendeuka husiku kuti ugamuchire kushomeka kwekutenderera, akatsanangura Breus.

Kurara kuruboshwe kwako, zvisinei, zvinokurudzira kudzoka kwemoyo, zvichibvumira moyo wako kupomba ropa mumuviri wako wese nekuti pane kumanikidza kushoma panzvimbo iyoyo, akawedzera Christopher Winter, MD, muridzi weCharlottesville Neurology uye Kurara Mushonga.

Kumira kwemasikati kunogona kukanganisa kurara kwako here?

Chokwadi ndechekuti, hapana tsvagiridzo yakakwana pamusoro pekubatana pakati pekugara kwemasikati uye hutano hwekurara kunyatso kutaura kuti vaviri ava vane hukama here, anodaro Dr. Shah.

Zvakadaro, nekuti kumira kwakashata (masikati kana husiku) kunomanikidza mhasuru dzemuviri kuti dzishande nguva yakawandisa, muviri wako ungangodzinga huwandu hwesimba uku musoro wako usingaenderane nemuviri wese, anotsanangura Dr. Shah. Nekuda kweizvozvo, kumira kwakashata kunogona kukusiya uine kuneta kwakanyanya, "matanho mapfupi, kunonoka, uye kuwedzerwa kwemagetsi pakushandisa," anodaro.

Mamiriro ezvinhu anokanganisa kufema, (verenga: nzira yaunofema nayo), iyo inoita basa rakakosha pakurara mhando. Semuenzaniso, kugara wakatsamira pamberi munzvimbo yakatenderedzwa mukati mezuva rese kunogona kukanganisa mapapu nekufema, sezvo zvese zvadzvanyaniswa pamwe chete, anodaro Duma.

"Kana kufema kukakanganisika, nemweya wekufema unounzwa kuuropi hwako," zvichikanganisa kwete chete simba rako remasikati asiwo hunhu hwako hwekurara gare gare, anotsanangura Duma. “Kufemereka kwakadzikama kunogona kukonzera kuzvidya mwoyo uye kunogona kukanganisa kukwanisa kurara nekurara,” anodaro. (Yakabatana: 5 Nzira Dzokuderedza Kushushikana Mushure meZuva Rakareba uye Kukurudzira Kurara Kwakanaka Husiku)

Nzira Nyore dzeKuvandudza Maitiro Ako Ekurara Kwakanaka

Fambisa zvimwe.

Haisi chakavanzika kuti kuvhima pamusoro pemakiyibhodhi uye kutsvedza pamusoro pema smartphones hakuna kunaka pakuita kwako. Kana iwe ukacherekedza ruzhinji rwezuva rako ruchipedzwa kugara uye kugwadama munzvimbo dzese dzemhando dzakakomberedzwa, imwe yedzakanakisa nzira dzekuvandudza mamiriro ako-uyezve, yako yekurara mhando - ndeye kungo fambisa zvakanyanya mukati mezuva, anodaro Dr. Shah. "Iyo musana inhengo yevascular - inoshuva kuyerera kweropa, uye nekuwanda kwekuita munhu, ndipo panowedzera ropa kuyerera kumuzongoza," anotsanangura.

Kurova treadmill, kuchovha bhasikoro, kutora masitepisi pachinzvimbo cherevheta, uye kunyangwe kungoenda kune mamwe mafambiro anogona kuverengera kune mamwe mamiriro ehukama (uye kurara-kukurudzira) kufamba zuva rese. Kana iwe chaizvo unoda kuisa mukuedza, zviitiko zvinounza kurova kwemoyo wako mukati me60-80 muzana yezvaunovavarira kurova kwemoyo-kunyangwe kwemaminetsi makumi maviri pazuva-zvinogona kuve nemhedzisiro yakakura pakugadzirisa kuyerera kweropa kumusana (uye, tendeuka, uchisimudzira chimiro chakanaka), anodaro Dr. Shah. "Kuita zviitwa zvakadai kunozotungamira mhasuru mumusana kuti vakwanise kuwana mamiriro avo akakwana uye nekutsigira musana mukuenderana kwawo," anotsanangura. (Heino nzira yekuwana-uye kudzidzisa mu-yako yemoyo-yemwero nzvimbo.)

Kunze kwekurovedza muviri kweerobic, zvinyoro nyoro zvekutambanuka zvezuva nezuva zvinogona zvakare kubatsira kuvandudza mamiriro ako kwenguva refu, anodaro Dr. Shah. Sezvo iwe paunenge uchikwegura, iwe unowanzo kuve unovhima pamusoro, saka kugara uchitatamura (kunyanya chiuno chinodzikama) kunogona kukurudzira kuenderana kwakakodzera, anotsanangura. (Inoenderana: Iyo Simba Yekudzidzisa Workout yeYakakwana Chimiro)

Chengetedza zviyero pazinga reziso.

Kana iwe uchigara wakatsikitsira pacheya yekombuta yako, hunza skrini yako padanho reziso kuitira kuti urege kuedzwa kutsvedza, anodaro Duma. "Ita shuwa kuti magokora ako nemaoko zvinotsigirwa," anowedzera.

Zvechokwadi, tsika dzekare dzinofa zvakaoma, saka kana iwe ukazviwana iwe pachako zvakadaro uchinyura pachigaro chako, edza kutengesa dhesiki rakagara kune dhesiki rakamira.

Gadza mamiriro-cheki chiyeuchidzo.

Pane nzira shoma dzaungaite nezvazvo. Imwe zano: Ingo seta maalarm pafoni yako kuti utarise maitiro ako zuva rese.

Asi Duma inokurudzirawo kutarisa mumagajeti ane hushamwari kuti basa riitwe, senge Upright Go Posture Trainer uye Corrector for Back (Tenga, $100, amazon.com). Chishandiso chinonamatira kumusana wako pakati pemapendekete ako, ichipa mhinduro yemaitiro munguva chaiyo kuburikidza neiyo Upright Go app. Uchishandisa multisensor tekinoroji, mudzidzisi anodedera kana iwe uchitsvedza uye uchikomberedza dhata pane yako mamiriro mukati mezuva rese kuti ikubatsire kuona paunenge uchinyanya kudonha. (Zvimwe zvinogoneka zvekurara zvinogadzirwa pano: Iwo Akanakisa Mattresses ePain Pain, Maererano neChiropractors)

Ongororo ye