Tanga chirongwa cheJune Bloom kuti Urarame chaizvo
Vanhu vazhinji vanoisa zvinangwa zvehutano munaJanuary mushure mezororo. Asi zvisarudzo zveGore Idzva zvinowanzovigwa pasi pekutakura kwemabasa echando echando uye mazuva emvura. Zvinangwa zvedu zvakanaka zvinowanzokanganwa kusati kwasvika. Saka sei usingaiti zvinangwa zvehutano muzhizha? Purogiramu yaJune Bloom yehutano inogona kukugadzirira iwe gore rose rekudya zvinovaka muviri uye kuita zvakanaka muviri.
Nguva Yakanakisisa yegore kugadzirisa zvinangwa zvehutano
Pane zvikonzero zvehupupuriro zvakakosha zvekuisa mararamiro ako ehutano muzhizha. Vatsvakurudzi vakave vachidzidza kuchinja kwemazuva uye maitiro avo pamabasa epanyama vakawana (hazvishamisi) kuti hatisi kushingaira mumwedzi inotonhora yechando. Chimwe chidzidzo chikuru chakawana kuti chiito chemuviri chakawedzera ne 1.4 MET-maawa pazuva (121 makoriori pazuva) varume uye 1.0 MET-maawa pazuva (kana makumi manomwe makori pazuva) muvakadzi panguva yezhizha pakuenzanisa nechando. Vatsvakurudzi vakatofananidza basa rezhizha kusvika munaJanuary basa-apo vazhinji vedu tiri kugadzirisa zvinangwa zvehutano-uye tichiri kuwanika kuti basa rezhizha raive guru. Saka, kana iwe ukatanga chirongwa chekuita hutano hwakanaka muzhizha, uri kuzvipa iwe wakagadzirirwa mukati kuti uwane zvinangwa zvako.
Mukuwedzera, mazuva ari mazhinji muzhizha. Munzvimbo dzakawanda, iwe unogona kunge uine maawa anenge 9 emasikati munaJanuary.
Asi muna June, iwe unogona kunge uine maawa anopfuura gumi masikati. Maererano neAmerican Council on Exercise, kushaya nguva ndicho chikonzero chinowanzotaurwa pamusoro pekuti sei vanhu vasingatangi kushandisa. Vanhu vanogara vachigunun'una kuti havana nguva yakakwana yokutenga nekugadzirira kudya kwakanaka . Saka sei usingaiti zvinangwa zvehutano panguva iyo inonzwa sokuti une maawa mashanu kana matanhatu muzuva kuti ubudirire?
Zvechokwadi, hapana chakaipa nekugadzirisa kusarudzwa kweGore Idzva. Slate yakachena yegore idzva inokurudzira zvikuru. Asi zvakare zvakare, kuzvishandura neJune Bloom kunonzwisisika, zvakare. Zvakafanana nokutanga mujaho pakuderera kunzvimbo yekumusoro. Kupisa kwemafuro uye mazuva mazhinji kwekukupa kukusimbisa iwe unoda kubudirira.
June Bloom Health Goals: Mienzaniso Kuti Uite
Hauna chokwadi kuti ndeipi chinangwa chakanaka chaunofanira kuisa? Zvinangwa zvekurasikirwa kwemahombekombe, zvinangwa zvehutano, uye zvinangwa zvekudya zvine utano zvakakurumbira. Asi kune mienzaniso yakasiyana-siyana yehutano yehupenyu iyo iwe unogona kugadzirisa kuenzanisa mararamiro ako.
Ramba uchifunga kuti vavariro dze SMART dzinoshanda zvakanaka. Idzi zvinangwa izvo zvakananga, zvinooneka, zvinogoneka, zvakakodzera, uye nguva-yakasungwa. Nguva yakawanda iwe unogona kutora kuti ujekese zvakajeka zvinangwa zvako, iwe unowanzowedzera kusvika kwavari. Saka kana ukasarudza kuti unoda sei kubuda munaJune, nyora zvinangwa zvako uye uzviise panzvimbo yaunovaona (uye ufuridzirwa!) Zuva rimwe nerimwe. Shandisa pfungwa idzi sekufuridzirwa.
- Wana vana vanobatanidzwa mukicheni. Regai vana vaite zvisikwa nekubika muzhizha. Ipa rimwe dambudziko rekudya rakanaka pane vhiki uye rega vagadzire uye vagadzirire kudya kwemhuri (pamwe nekubatsirwa naamai kana baba sezvinodiwa). Dambudziko rinonakidza rinogona kusanganisira kuisa dessert nemichero yegore kana kuwana nzira dzekushandisa zvinenge zvitatu zvekudya.
- Ita vhiki nevhiki kumufumi wemusika. Kutenga kwekutengesa kumunda wekurima mumusika inzira inofadza yekudzidza nezvezvokudya zvekugara uye zvakagadzikana . Ichowo inzira yakanaka yekudzidza pamusoro pezvitsva zvekudya zvine utano. Taura nevarimi nezvemaitiro akasiyana-siyana ekugadzirira michero yemwaka uye miriwo kuwedzera mapepa ako repertoire uye kukurudzira kudya.
- Wedzera kuverenga kwako kwemazuva ose. Kana iwe waive uchiwanzoita matanho gumi nemazuva mukati mekutonhora kwemwedzi, kuwedzera zvuru zvishoma zvezhizha muzhizha. Nokuwedzera nhanho dzako kusvika ku 12 000 kana kunyange 150000 matanho pazuva uchatungamirirwa kuti uende panze uye ufambe panguva yekudya kwemasikati kana kutora manheru manheru mushure mekudya kwemanheru. Kumbira mumwe wako kana muvakidzani kuti abatane newe mumatambudziko uye abatirane.
- Bike kushanda. Isa chinangwa chekutenderera imwe nhamba kana makiromita kwevhiki kana imwe nhamba yemavhiki pavhiki. Chengetedza kufambira mberi kwako ne fitness tracker kana smartphone app. Hapana bhasikoro? Hapana dambudziko! Mune maguta akawanda ane renzvimbo dzebhazi dzinoshandiswa munzvimbo yose yemunharaunda kuitira kuti pane nguva dzose mavhiri anowanika iwe. Iwe hauzongopisa makoriki akawanda, uye unatsiridza simba remakumbo, asi iwe unogona kurarama kwenguva yakareba semugumisiro wekuedza kwako. Chidzidzo chakabudiswa muThe BMJ (chaimbova British Medical Journal ) chakaona kuti mabhasikoro vanoenda kune dzimwe nyika havawanzofa nehutano hwepfungwa, kenza, uye zvose-zvinokonzera kufa.
- Enda kune dzimba rekushandisa. Amai nababa vane vana vanogona kushanyira dziva remunharaunda kuti vana vaite mutambo mumvura. Asi zhizha inguva yakakura yekushandisa dzimba dzekunze kwekuvhima . Nzvimbo dzakawanda dzomunharaunda dzinopa mapepa emakiromita emahotera apo padziva iripo kune vanhu vakuru vashandi pasina chavanobhadhara kana kuti mari shoma. Kana iwe usati uri kushambira, tora chidzidzo, edza aqua jogging kana kusainira kune aqua aerobics class.
- Unganidza nhoroondo yehutano hwemhuri. Mhuri inoshanyira panguva yekuzorora kwezhizha? Pamwe uri kuenda kumhuri zvakare. Tora mukana uyu kuunganidza dambudziko rinokosha rehutano kubva kumhuri. Mushandi wako wehutano anogona kushandisa ruzivo kuti aongorore dambudziko rako rezvirwere uye kuita mazano pamusoro pekuongorora kuongorora kuitira kuti iwe ugone zvakakwana, utano hwakanaka, uye zvakanaka kune dzimwe mhuri dzakawanda zvakare.
- Ronga paki yakachena-up. Nzvimbo yekutamba yemunharaunda yako kana paki ndiyo nzvimbo yakanaka yekushandisa zvisinei nezera. Vana vanogona kupisa simba rakawandisa pamusango wekudzidzira masikati kana slide, asi vanhu vakuru vanogonawo kushandisa midziyo yekutamba kuti vawane basa rakakura. Chengetedza paki yako yakachena uye yakachengeteka nokuunganidza vavakidzani vashomanana uye kuronga zuva kuti utore tsvina, uye chengetedza kuchengetedzwa kwemichina. Zvadaro ita gwaro revhiki nevhiki kuti ushandise nzvimbo yezviitiko zvine utano, semutambo webhora uye picnic.
- Vhura jindu remunharaunda nzvimbo. Dhorobha yako inogona kuva nenharaunda yemunda inowanikwa mukati mekupedzisira nezhizha iwe waungashandisa kukura miviri yako, michero, kana maruva. Iyi imwe nzira inofadza yekuwana vana vanobatanidzwa mukubika kubika nekudya. Regai vachisarudzire mbeu mubindu rekurima uye vatarise munda mumwedzi yezhizha. Kana kukohwa kwasvika, regai vashandise zvokudya zvavo zvitsva kugadzirira kudya kwakanaka.
- Funga nezvehutano hwako hwakanaka. Skimpy zvipfeko zvezhizha zvinowanzokurudzira chido chemuviri pamhenderekedzo yegungwa kana kungobuda kunze kweguta. Asi mutoro wakanakisisa wemuviri wako ungasave wakakosha mumuviri weumwe munhu. Enda kunotarisira wehutano wako uye taura nezvehutano hwakakosha hwemuviri huri maererano nemabasa ako uye zvido zvehutano hwako. Kana yako BMI yakakwirira kana kuti yakadzika, taura nezvekuti ingakanganisa sei hutano hwako hwehutano kupfuura kwenguva refu. Zvadaro tumira kunyoreji yezvokudya zvakanyorwa zvakanyorerwa kana kuti dzimwe nyanzvi kuti ikubatsire kusvika pahutano hwako hwakakwana.
- Tsvaga nzvimbo dzomumigwagwa. Tsvaga imwe nzira itsva yekutsvaga vhiki imwe neimwe muzhizha. Kana uine vana, bvisa makarita uye uite kuti vakubatsire kuronga. Rongedza nzvimbo yako yekutanga uye chinangwa chinangwa ne mileage. Zvadaro kugadzirira uye kutakura utano hwakanaka hwezuva. Iwe unogona kutora nguva yekutsvakurudza shiri dzomunharaunda nemhuka dzesango kuti utarise pane rwendo rwezuva.
- Edza mutambo mutsva. Kana iwe uchinetseka nehutano hwako huripo, hapana nguva iri nani yegore yekuedza basa idzva kudarika chirimo. Mapoka anomhanya ari kushanda panguva ino yegore. Vafambi nevatasvi vemabhiza vanowanzorongedza mazendo eboka muzhizha zvakare. Iwe unogona kuwana mitambo yekutsvaga mabhasikiti munzvimbo yega yega, mapoka e-softball echando, kana zvidzidzo zvetennis kumatare emunharaunda. Pasinei nemutambo waunosarudza, itai pane imwe nguva yevhiki yehupenyu hwechando. Mumuviri wako uchabatsirwa nokuita mhando itsva yekufamba uye kudzidza ruzivo rwutsva hwakanaka kune uropi, zvakare.
- Volunteer. Kana iwe nevana mune nguva yakawanda pamaoko enyu muzhizha, shandisai kubatsira vamwe. Sarudza basa rokuzvipira uye uite kuzvipira kwevhiki nevhiki kana kuzvipira kuti ubatsire. Zvichida kune nzvimbo yakakura mumunharaunda inoda nyika inoshanda. Kana iwe unogona kushumira zvokudya kune vanhu vasiri kubasa kana kuti kuburikidza nekutambudzika kwakaoma. Kuzvipira kwakanaka kumweya, asi kunogona kupa zvipo zvehutano zvakare. Maererano nemushumo wakagadziriswa neChishanu yeNational and Community Service, vanozvipira vanotaura hukuru hwehupenyu hugutsikana uye hutano huri nani kune avo vasiri ivo vanozvipira, uye hupenyu hwavo hugutsikana uye hutano hwepanyama hunovandudza pahuwandu hukuru nekuda kwekuzvipira.
Shoko Rinobva
Hapana nguva yakakwana yekuisa chinangwa chehutano hutsva. Pamusana pezvikonzero zvakanyorwa pamusoro apa, verenga vakawanda vanoona kuti kutanga chirongwa chitsva kana chirongwa chekudya chine utano kunoshanda zvakanaka mukati memwedzi inopisa yezhizha. Asi kana uri kuverenga nyaya ino munaOctober, haufaniri kumirira mwedzi 8 kuti uwane utano.
Kuti ubudirire chero nguva ipi zvayo yegore, tsvaka rubatsiro kubva kune wako wehutano wehutano kuitira kuti zvinangwa zvehutano hwako zvive nechinangwa uye zvakakosha. Zvadaro shandisa rubatsiro kubva kune shamwari, nhengo dzemhuri, vashandi pamwe navo, kana kunyange nhengo dzekunamata kwako. Vamwe vanhu vanobatanidza nevamwe paIndaneti. Zvadaro garai muchizvidavirira kune rumwe rwendo kuenda kune hukama. Iwe uchawana zvinetso zviri nyore kukurira nekukurudzirwa kwevamwe, uye kubudirira kunonakidza kana une shamwari dzekubatsira iwe kupemberera.
> Sources:
> Bryant CX, Green DJ, Merrill S, ACE Health Coach Manual. American Council on Exercise. 2013.
> Matthews CE, Freedson PS, Hebert JR, et al, Seasonal Variation in Household, Occupational, and Leisure Time Physical Activity: Longitudinal Analyzes from the Seasonal Variation of Blood Cholesterol Study. Am J Epidemiol 2001; 153 (2): 172-183. doi: 10.1093 / aje / 153.2.172