Akunyanzelekanga ukuba ubalekele kude kakhulu ukuze uvune iiNzuzo zokubaleka

Umxholo

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Ukuba ukhe waziva uneentloni malunga neemayile zakho zasekuseni njengoko uskrola kwiimbasa zogqatso lwabahlobo kunye noqeqesho lwe-Ironman ku-Instagram, thatha intliziyo-usenokuba wenza eyona nto ilungileyo emzimbeni wakho. Ukubaleka iimayile ezintandathu ngeveki kunika izibonelelo zempilo kunye nokunciphisa umngcipheko oza neeseshoni ezinde, ngokwe-meta-analysis entsha Iinkqubo zekliniki yaseMayo. (Umangalisiwe? Emva koko kufuneka ngokuqinisekileyo ufunde i-8 Common Running Myths, Busted!)

Uphando olwenziwe zezinye zezona ntsholongwane zibalaseleyo zehlabathi, ukuzivocavoca umzimba, kunye nezifo ezijongana nezifo ziye zajonga kwizifundo ezininzi zeminyaka engama-30 edlulileyo. Ukudibanisa idatha evela kumakhulu amawaka azo zonke iintlobo zeembaleki, abaphandi bafumanise ukuba ukubaleka okanye ukubaleka iimayile ezimbalwa kangangeveki kunceda ukulawula ubunzima, uxinzelelo lwegazi olusezantsi, ukuphucula iswekile yegazi, kunye nokunciphisa umngcipheko wezinye iicancer, isifo sokuphefumla. , ukubetha, kunye nesifo sentliziyo. Okungcono nangakumbi, yehlisa umngcipheko weembaleki wokufa nangasiphi na isizathu kwaye baye bandisa ubomi babo kuqikelelo lweminyaka emithathu ukuya kwemithandathu- lonke elo xesha behlisa umngcipheko wokwenzakala ngokugqithisileyo njengoko babeguga.

Yimbuyekezo eninzi kutyalo mali oluncinci, utshilo umbhali okhokelayo u-Chip Lavie, MD, kwividiyo ekhutshwe kunye nesifundo. Kwaye zonke ezo zibonelelo zempilo zokubaleka ziza neendleko ezimbalwa abantu abahlala bezinxulumanisa nomdlalo. Ngokuchasene neenkolelo ezithandwayo, ukugijima akuzange kubonakale kuwonakalisa amathambo okanye amalungu kwaye ngokwenene kunciphisa umngcipheko we-osteoarthritis kunye nokuhlinzwa okutshintshwa kwe-hip, uLavie wongezelela. (Ukuthetha ngee-acges kunye neentlungu, jonga ezi 5 zoKwenzakala kwabaQalayo (kunye nendlela yokuPhepha nganye).)

Ngaphezulu kwabo babaleka ngaphantsi kweemayile ezintandathu ngeveki-bebaleka kube kabini ukuya evekini- nangaphantsi kwemizuzu engama-52 ngeveki-ngaphantsi kwezikhokelo zomsebenzi womdibaniso wokuzilolonga-bafumana ezona zibonelelo zininzi, utshilo uLavie. Naliphi na ixesha elichithwe kugutyungelwa indlela yeenyawo ngaphezu koku khange libe nesiphumo sokwanda kwezibonelelo zempilo. Kwaye kwiqela ebelibaleka kakhulu, impilo yabo iye yehla. Iimbaleki ezibaleke ngaphezu kweekhilomitha ezingama-20 ngeveki zibonise ukomelela kwe-cardiovascular fitness kodwa ngokumangalisayo babenomngcipheko omncinci wokwenzakala, ukungasebenzi kwentliziyo, kunye nokufa-imeko ababhali bophononongo abayibiza ngokuthi "i-cardiotoxicity."

"Ngokuqinisekileyo oku kuphakamisa ukuba okungcono akulunganga," utshilo uLavie, esithi abazami ukoyikisa abantu ababaleka imigama emide okanye bakhuphisane kwiminyhadala enjengomdyarho njengoko umngcipheko weziphumo ezibi mncinci, kodwa endaweni yokuba le mngcipheko isenokuba yinto abafuna ukuyixoxa noogqirha babo. "Ngokucacileyo, ukuba umntu uzilolonga kwinqanaba eliphezulu ayisiyompilo kuba izibonelelo zempilo ziphezulu zenzeka ngeedosi ezisezantsi kakhulu, utshilo.

Kodwa kuninzi lweembaleki, isifundo siyakhuthaza kakhulu. Umyalezo wokuthatha ucacile: Musa ukudimazeka ukuba unako "kuphela" ukubaleka imayile okanye ukuba "ubaleka nje"; wenzela umzimba wakho izinto ezinkulu ngenyathelo ngalinye olithathayo.

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