Yenza ixesha lokuhamba

Iingcali zicebisa ukufumana ubuncinci imizuzu engama-30 yomthambo olinganiselayo kwiintsuku ezininzi zeveki. Ukuba uxakekile, oku kunokubonakala ngathi kuninzi. Kodwa zininzi iindlela zokongeza umthambo nakweyona shedyuli ixakekileyo.

Ukufumana imithambo rhoqo kunceda impilo yakho ngeendlela ezininzi:

• Yomeleza intliziyo yakho kunye nemiphunga
• Ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo
• Ukomeleza kunye neethoni kwezihlunu zakho
• Ukunciphisa uxinzelelo lwegazi kunye namanqanaba e-cholesterol
• Inceda ukuba ulahle iipawundi ezingaphezulu (kgs)
• Iphucula ukulala
• Kuphelisa uxinzelelo
• Iphucula ibhalansi
• Ngamana unokunceda ukukhusela umhlaza othile
• Ngamana unokunceda ukuphulukana nethambo

Kulula ukwenza izizathu zokungawenzi umthambo. Endaweni yoko, jonga iindlela ezilula zokwenza umthambo ube yinxalenye yobomi bakho.

• Yaphule. Awudingi ukwenza yonke imizuzu engama-30 yomthambo ngexesha elinye. Unokufumana izibonelelo ezifanayo zempilo ngokwenza iiseshoni zemizuzu elishumi, okanye ukusebenza kwemizuzu eli-15. Umzekelo, unokwenza imizuzu eyi-10 yesikwere kunye nokutyhala kusasa, uthathe ukuhamba ngokukhawuleza kwemizuzu eli-10 emva kwesidlo sasemini, emva koko udlale imijikelo yehupula kunye nabantwana emva kwesidlo sangokuhlwa.
• Fumana into oyithandayo. Sukuzabalaza ukwenza umthambo ongawuthandiyo. Kukho iindlela ezingapheliyo zokuhamba. Qhubeka uzama ude ufumane imisebenzi eyahlukeneyo oyithandayo. Emva koko qhubeka udibanisa.
• Yenza uhambo lwakho lokuhamba. Ukuba kunokwenzeka, ngebhayisekile, ngenyawo okanye ngokubaleka ukuya nokubuya emsebenzini. Unokufumana uziva ungaphantsi koxinzelelo kwaye unamandla ngakumbi xa ufika. Kwaye uya konga imali ngokungahlawuli ukupaka, irhasi, okanye imali yebhasi.
• Vuka kwangoko. Ukuzivocavoca kusasa kunokunyusa amandla akho kulo lonke usuku. Cwangcisa ialam yakho kusasa kwimizuzu engama-30 ngaphambili. Hamba okanye ujikeleze ujikeleze ubumelwane, okanye usebenzise ibhayisekile emileyo okanye indawo yokunyathela ngaphakathi.
• Khetha ixesha elifanelekileyo kuwe. Ngelixa umthambo wokuzilolonga unokuba yindlela entle yokuqala usuku, ukuba awunguye umntu wakusasa, kunokuziva ngathi ngumsebenzi. Endaweni yoko, zama ukwenza umthambo ngexesha lesidlo sasemini okanye emva komsebenzi.
• Cwangcisa umthambo wakho. Yenza umthambo ubaluleke ngokufana nolunye ulonyulo. Bekela bucala ixesha kumcwangcisi wemihla ngemihla. Akukho mntu ufuna ukwazi ukuba wenzani. Bafuna nje ukwazi ukuba awufumaneki ngelo xesha. Kwakhona, nokuba wenza luphi uhlobo lomthambo, zama ukukwenza ngaxeshanye yonke imihla. Oku kunceda ukuba kube yinxalenye yesiqhelo sakho. Umzekelo, ungadada emva komsebenzi rhoqo ngoMvulo, ngoLwesithathu nangoLwesihlanu. Okanye, unokuhamba emva kwesidlo rhoqo ngeveki ebusuku.
• Joyina iqela. I-Softball, i-basketball, i-hockey, kunye nebhola ekhatywayo ayisiyo eyabantwana kuphela. Khangela amaqela okuzonwabisa kwindawo ohlala kuyo. Uninzi lweeligi luvuleleke kuwo onke amanqanaba ezakhono. Ungakhathazeki ukuba awukadlali ngaphambili. Ukujoyina iqela kunokwenza umthambo ube mnandi kwaye kuncede uhlale ukhuthazekile.
• Tuna xa usebenza. Sebenzisa ixesha leTV ukuzilolonga. Ungazolula, ugijime endaweni, utsibe intambo, usebenzise iibhendi zokumelana, okanye usebenzise umqeqeshi webhayisekile ngelixa ubukele iinkqubo zakho zeTV ozithandayo.
• Joyina okanye uqalise iqela lokomelela emsebenzini. Abantu osebenza nabo bajamelana nobunzima bokwenza umthambo njengawe. Hlangana nabantu abacinga ngokufanayo emsebenzini ukuhamba okanye ukugijima ngexesha lesidlo sasemini okanye emva komsebenzi.
• Yenza imihla yekofu isebenze. Ukuba uhlala udibana nomhlobo wakho ngekofu okanye isidlo sasemini, cinga ngokwenza usuku lomsebenzi endaweni yoko. Thatha uhambo okanye ukunyuka intaba, ukuya kwi-bowling, okanye uzame iklasi entsha yokuzivocavoca kunye. Abantu abaninzi bakufumanisa kumnandi ukuzilolonga nomhlobo.
• Fumana umqeqeshi. Ukusebenza nomqeqeshi wakho kunokukunceda ufundise iindlela ezintsha zokuzilolonga kwaye uhlale ukhuthazeka. Qiniseka nje ukuba ubuza malunga neziqinisekiso zomqeqeshi. Kuya kufuneka babe nesatifikethi sokuzilolonga esivela kumbutho wesizwe, njenge Ikholeji yaseMelika yoNyango lwezeMidlalo. Ii-gyms ezininzi zibonelela ngoqeqesho lweqela, olunokunceda ukunciphisa iindleko.
• Zilungiselele nosapho lwakho. Cwangcisa ukuhamba ngeveki nabantwana bakho kubandakanya umthambo. Hamba ngebhayisikile, uthathe uhambo lwendalo, okanye uye kudada. Okanye, bhalisela iklasi yokuzilolonga yabazali nabantwana.

Ukuzivocavoca - ixesha lokuhamba; Ukuthoba umzimba - ixesha lokuhamba; Ukutyeba-ixesha lokuhamba

UArnett DK, uBlumenthal RS, uAlbert MA, et al. Isikhokelo se-2019 ACC / AHA kwisithintelo esiphambili sesifo sentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zeKlinikhi yokuziQhelanisa. Ukujikeleza. Ngo-2019; 140 (11): e596-e646. IINKCUKACHA: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Izinto ezisisiseko zomsebenzi. www.cdc.gov/physicalactivity/basics. Ukuhlaziywa kwe-Epreli 6, 2020. Ifikeleleke ngo-Epreli 8, 2020.

Sparling PB, Howard BJ, Dunstan DW, Owen N. Iingcebiso zomsebenzi womzimba kubantu abadala abadala. BMJ. Ngo-2015; 350: h100. IINKCUKACHA: 25608694 pubmed.ncbi.nlm.nih.gov/25608694/.

• Ukuzivocavoca kunye nokuqina komzimba