Kuyenda ndikuyenda, ndipo kuyenda ndi moyo wokhutiritsa, kusapezeka kwa matenda. Ubwino woyenda kwa azimayi ndiwabwino, minofu yambiri ndi mafupa zimagwira ntchito, zomwe zimapindulitsa thupi lonse. Koma njira yoyenera ndiyiti?
Ubwino woyenda akazi
Mukuyenda, minofu yambiri imagwira ntchito, ndipo thupi limagwira ntchito mu ndege zitatu: zowongoka, zopingasa komanso zopingasa. Koma ngati tingalankhule mwatsatanetsatane za maubwino oyenda, tilingalira zina.
Kupititsa patsogolo zaumoyo
- Zotsatira za kafukufukuyu, omwe amatenga nawo mbali pafupifupi 459,000 padziko lonse lapansi, zikuwonetsa kuti kuyenda kosavuta kumachepetsa chiopsezo chokhala ndi matenda amtima ndi 31%, ndikuchepetsa chiopsezo cha anthu akufa ndi 32%.
- Kuyenda kumalimbitsa minofu ndi malo olumikizirana mafupa, kumapangitsa chitetezo chokwanira komanso kumathandizira kugona bwino, komwe kumathandizira pakatikati mwa mitsempha.
- Kuyenda theka la ola limodzi patsiku ndikwanira ndikuyiwala za madotolo kwanthawi yayitali.
Mavuto amtima
Ngakhale mayendedwe osapupuluma amathandizira kulimbitsa minofu yamtima, ndipo maphunziro amtunduwu amatha kuyitanidwa kwa aliyense, ngakhale osakonzekera kwambiri, kukhala moyo wongokhala, wongokhala.
Odwala onse omwe adadutsa zaka zoposa 65 ndikuyenda maola 4 pa sabata anali 27% ocheperako kudwala matenda amtima, malinga ndi kafukufuku wofalitsidwa mu Journal of the American Geriatric Society. Sitiroko ndi matenda amtima, matenda ena amtima adzakudutsani.
Kuyenda pang'ono
Kuyenda ndimasewera olimbitsa thupi komanso okwera mtengo kuthana ndi kunenepa kwambiri ndipo ndiyothandiza kwambiri kotero kuti kumakhala kovuta kulingalira.
Chifukwa chake asayansi aku America adachita zoyeserera: odwala onenepa kwambiri amayenda kuzungulira mzindawo, komwe amakonda kuyenda paulendo. Ndipo patatha milungu 8, akamayesa kulemera, asayansi adapeza kuti theka la omwe adatenga nawo gawo adataya avareji ya mapaundi 5.
Kuyenda kumatalikitsa unyamata
Thupi lochepa komanso lamphamvu, ngakhale muukalamba - izi zitha kuchitika mwa kungoyenda pang'ono, ndikuchepetsa ukalamba. Ndichoncho chifukwa chiyani? Ndikoyenera kukumbukira kuti ntchito iliyonse imathandizira kuthamanga kwa kupindika kwa minofu yamtima, kuchepetsa ukalamba.
Ndipo monga kafukufuku wazaka 10 akuwonetsera, kuyenda ngakhale mphindi 20 tsiku lililonse kungathandize kuchepetsa kupanga puloteni yomwe imayambitsa ukalamba msanga.
Nthawi zambiri, zotsatira zabwino zoyenda pakusungidwa kwaunyamata zimalumikizananso ndi kuyambitsa kupanga thupi munyama yapadera ya enzyme - telomerase, yomwe imayambitsa kukhulupirika kwa DNA.
Ndiye amachititsa kuyambika komanso kukalamba msanga motero kuyenda kumathandiza pazochitika zonse ndi zovuta zomwe zimakhudzana ndikusintha kwazaka zambiri.
Mpumulo wamaganizidwe
Kuphatikiza pa maubwino amthupi, kuyenda kungathandize kuchepetsa kupsinjika nthawi zina. Izi zimakwaniritsidwa pakukweza kuyenda kwa magazi, kudzaza maselo ndi mpweya ndi zina zopangira zakudya.
Kuphatikiza apo, kuyenda kumafaniziranso zolandirira mkatikati mwa manjenje, kumachepetsa kutulutsa kwa mahomoni opsinjika. Komanso, kusuntha kwa thupi poyenda kumathandizira kupewa kukhumudwa, ndichifukwa chake amalimbikitsidwa kwambiri ndi madotolo ndi ma psychoanalysts.
Kupititsa patsogolo ntchito yaubongo
Kuti mukulitse luso lamaganizidwe, ndikofunikira kuyenda kwa theka la ola tsiku lililonse. Zotsatira zake, thupi limatulutsa timadzi tachimwemwe, hippocampus imakula - gawo limenelo laubongo lomwe limayang'anira kuphunzira ndi kukumbukira.
Izi zidzakonza kapangidwe kake ka imvi ya ubongo, momwe imagwirira ntchito, imalimbitsa nthawi zina kulumikizana kwa ma neural. Ndipo izi kale ndizisonyezo zabwino zakukonzekera, malingaliro ndi kuchita zinthu zambiri.
Kuyenda mtunda sikungokhala ndi gawo labwino kumalire akumanzere - likulu la ma analytics, zomwe zimakupatsani mwayi wothana ndi mapulani ndi ntchito.
Ndipo mosasamala kanthu kuti mukuyenda mumsewu kapena m'nyumba, pamakwerero kapena pamapiri - mumalandira malingaliro ndi kudzoza kwa 60% kuposa momwe mumakhala.
Kulimbitsa mafupa
Tikamakalamba, mafupa athu amakhala osalimba, koma pali njira yosavuta yothetsera - izi ndizoyenda tsiku ndi tsiku zomwe zimawalimbitsa. Chifukwa chake kuyenda pankhaniyi kumakhala ngati masewera olimbitsa thupi ochepetsa nkhawa omwe angabwezeretse kuchepa kwa mafupa. Chifukwa, amachepetsa chiopsezo chotenga fracture, kuvulala ndi nyamakazi, nyamakazi ya matenda ena.
Kuphatikiza apo, kuyenda nyengo yotentha kumatanthauza kuchuluka kwa vitamini D ndi thupi, lomwe limafunikira kwambiri mafupa olimba, kuteteza kukula kwa khansa ya mafupa komanso mtundu wa 1 shuga.
Malamulo oyenda bwino
Mosasamala zaka zakubadwa ndi kulimba, kuyenda kuyenera kuchitidwa molingana ndi malamulo ndi phindu.
Kenako, ganizirani maupangiri amomwe mungayendere molondola:
- Pitani kokayenda, mukuyenda pang'onopang'ono. Chinthu chachikulu si liwiro loyenda, koma luso lakukhazikitsa kwake. Izi zidzakuthandizani kuti mupange kupirira ndipo pambuyo pake muyenera kuwonjezera mayendedwe oyenda.
- Onjezani mayendedwe anu pang'onopang'ono - pakatha miyezi itatu, bweretsani magawo anu pamphindi 120, ndipo nambala yake ikhale 130-140 mayunitsi.
- Kuyenda kochepera sabata ndi masiku atatu, ndi mphindi 45 tsiku lililonse. Koma ngati kupuma kuli kopitilira masiku atatu, chepetsani ndikuwonjezera nthawi yayitali yopita.
- Sikulimbikitsidwa kuti mupite kokayenda mutadya kadzutsa kapena nkhomaliro. Lowetsani nthawi ya maola 1.5-2 kenako kenako yambani masewera.
Pali zowonjezera zingapo zomwe mungaganizire.
- Sungani mawonekedwe oyenera - msana wowongoka ndi mapewa atagona mmbuyo, kukoka m'mimba mwanu ndikuwongola mutu. Ndipo poyenda, ikani phazi lanu moyenera, ndiko kuti, ikani phazi lanu kuyambira chidendene mpaka kumapazi.
- Mukamayenda, yang'anani kutsogolo, kuyenda ndikuyang'ana pamapazi anu sikuvomerezeka komanso kulakwika.
- Mukamayenda mothamanga kwambiri, simuyenera kuyankhula, chifukwa kupuma kumasokonezeka kwambiri, ndipo kuyenera kuyendera kayendedwe ka sitepeyo.
- Ndikofunika kupuma kudzera m'mphuno, makamaka m'nyengo yozizira, pomwe kutentha kumatha kuyambitsa chitukuko cha matenda opatsirana a ma virus ndi chimfine.
Ndipo, mwina, chofunikira kwambiri ndi zovala zabwino ndi nsapato zomwe sizimalepheretsa kuyenda, kusokedwa ndikupangidwa ndi nsalu zachilengedwe.
Ndemanga
Mwa chizolowezi changa, ndimapita mwachangu kwambiri - kupita ndi kubwerera kuntchito, ndimwana wanga wamwamuna kupita ku kindergarten komanso kuchokera kunyumba ya kindergarten, ndili awiri. Ndipo ngakhale nditachira, ndimatha kuponya mpaka makilogalamu 5 muulemuwu, ngakhale ndiyenera kupita kumakalasi owonjezera othamangitsira izi.
Larissa
Ndimayesetsa kuyenda mwachangu masiku asanu pa sabata - kukagwira ntchito ndi kunyumba. Kuphatikiza apo, ndimakhala munyumba yosanja 9 yomwe ili pansi pa 7 ndipo, chifukwa cha thanzi langa, sindigwiritsa ntchito chikepe. Koma nditangomaliza kuyimbira, kupuma pang'ono ndi mapaundi owonjezera adatsalira.
Asia
Ndinangoyamba kuyenda, koma pang'onopang'ono ndipo pakadali pano sindikuwona kusintha kulikonse, koma pang'onopang'ono ndinayamba kupuma bwino, ndipo kupuma pang'ono kunatha.
Marina
Ndakhala ndikuyenda kuyambira masika - miyezi 5-1 yamaphunziro anga ku park ayamba kale. M'mawa ndi madzulo kwa theka la ola - Ndine wokondwa ndi zotsatira zake, popeza ndidataya 9 kilos, popanda zovuta.
Tamara
Ndikusiya ndemanga kuchokera pa zomwe ndakumana nazo - ndimakonda kuyenda, chifukwa nsapato zandalama zanga ndizosasinthika. Ndimapita zambiri ndipo kuti ndikasangalale, mutha kutaya mpaka ma 4 kilos pamwezi osavutikira.
Irina
Kuyenda ndi njira yosavuta komanso yopezeka pamasewera, komanso zosangalatsa zabwino kuti muchepetse nkhawa, zakuthupi komanso zamaganizidwe.
Koma chinthu chachikulu ndikuyika kuyenda molondola, komwe kungakuthandizeni kuti mukhale ndi thanzi labwino, komanso kubweretsanso mawonekedwe okongola, omwe amakulolani kuti mukhalebe achangu komanso osangalala kwazaka zambiri.
