Tsanangudzo Yokuva Nehanya Kana Kuti Isina Basa
Iwe uri mumuviri hauna kushanda here? Uri wega here? Kugara kunogona kudiwa kana kukurudzirwa mumabasa mazhinji, pachikoro, uye mune zvekugara. Ndeipi rinosangana nemirairo yekuti iwe unyore seunenge uripo kana kuti usingachaiti?
Tsanangudzo dzeMweya Usingaiti
Tsanangudzo yekugara aripo kana kuti haina simba inoshandisa kudarika pasi pe 1.5 kcal / kg / zuva muzororo rekuita mabasa epanyama, maererano neNational Population Health Surveys yeKanada.
Izvi ndizvo zvakaenzana nekufamba zvishoma pamakiromita maviri kana 1.3 makiromita kana zviyero zvinenge 3000. Kune vanhu vazhinji, iyo ndiyo kufamba kwemaminitsi makumi maviri kana kupfuura.
MuUnited States National Health Interview Survey , vanhu vakuru vanorondedzerwa sevasina basa kana vasina kuudza zvikamu zvese zvechiedza kuti vaenzanise kana kushanda kwenguva yakaoma-kuita basa remukati kwemaminitsi gumi pazuva. Nechiyero ichocho, 25% vevakuru vekuAmerica vakashuma pasina basa rekuzorora-nguva muviri uye vanogona kufungidzirwa kuti havana basa kana kuti vanogara.
Pedometer muongorori Katrine Tudor-Locke anonyora chero ani zvake anotakura zvishoma kupfuura 5000 pedometer nhanho zuva nezuva sedentary kana asingashandi. Izvi zvinopindirana, sezvo vanhu vazhinji vacharamba vachitora matanho 2000 mumabasa ezuva nezuva kumativi ose eimba - kubva pamubhedha kuenda kunekicheni kuenda kumubhedha kuenda kumubhedha, nezvimwe.
Icho Chinhu Chisingakoshi Chine Ngozi Here?
Sangano reUnited States for Disease Control (CDC) rinotaura kuti "kufa kwevanhu 300 000 gore negore muUnited States ndiyo inokonzerwa nekusaita muviri uye kusava nemaitiro ekudya." Kushanda kwepanyama kunomutsa mukana wekufa kubva pamwoyo, chirwere, kenza yemukirwe uye chirwere cheshuga.
Zvidzidzo zvekugara nguva dzinoona kuti nguva refu dzisina kushanda masikati zvinogona kuwedzera zvirwere zvehutachiona, kunyange kana iwe ukawana chikamu chaidiwa chekuvhidzira pane imwe nguva masikati. Vatsvakurudzi vakawana njodzi yakawanda yekurudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye kufa kwekutanga. Iwe Unogona Sei Kudzivirira Kusakwanisa?
Kuti urege kushaya basa uye kuderedza hutano hwehutano, vakuru vehutano vakaita seAmerican Heart Association vanokurudzira kuenzanisa kwakasimba kwemaminitsi makumi matatu nemasikati kwemazuva mashanu pavhiki kana kwemaawa maviri nemaminitsi makumi matatu pavhiki.
Kufamba ibasa rakaoma kuwedzera muzuva rako. Inogona kushanda kuti iparadze nguva yakagara uye uwedzere matanho maawa ezuva rose, uye inogonawo kuitika mukufamba kwekufamba panguva yekuzorora, nguva yemasikati uye mberi kana mushure mezuva rekushanda.
Pedometer kana bhizimusi romuviri rinogona kuratidza iwe kana uri kuwana matanho akakwana saka iwe hauna kushanda. Vanhu vazhinji vanoisa chinangwa chezviuru gumi nezviviri pazuva , izvo zvinoratidza kuti iwe wakasangana nechinangwa chekudzikisa kusaita.
Mamwe mapoka emafitness uye mapurogiramu ane kushanda kwemashoko anoyeuchidza iwe kuti unomuka uye uende apo wave usina kushanda kwenguva yakati. Iyo inobatsira vanhu vanopedza maawa akawanda ku sedentary mabasa kana kuti sedentary mabasa ekuvaraidza. Kufamba kakawanda kunogona kuderedza hutano hwehutano hwekugara uye kusaita basa.
Sources:
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. "Basa Rokuita Nehutano Hwevanhu. American Heart Association. " Circulation. 2007 Aug 1. [Epub mberi of print]
Tudor-Locke, Catrine, Bassett, David R Jr. "Ndezvipi Zvitsva / Zuva Rakakwana ?: Preliminary Pedometer Indices for Health Health" Sports Medicine. 34 (1): 1-8, 2004.
2008 Basa Romuviri Mirayiridzo yevaAmerica, Hofisi yezvirwere Kudzivirira & Kukurudzira Utano, Dhipatimendi reMweya weUnited States neHuman Services. yakarongedzwa 10/7/2008. Yakasvika 10/9/2008.
Zvisikwa Zvisina Kuita, Zvikamu Zvekudzivirira Zvirwere uye Kudzivirira, February 22, 2011.
Wilmot, EG, et al. "Sedentary time in adults and association with diabetes, cardiovascular disease and death: systematic review and meta-analysis", DIABETOLOGIA , Bhuku 55, Nhamba 11 (2012), 2895-2905, DOI: 10.1007 / s00125-012-2677-z