Wedzera Mamwe Makore Kuupenyu Hwako uye Upenyu Kumakore Ako
Kudzidzira muviri ndeimwe yezvinhu zvinonyanya kukosha zvaungaita. Pasina kudzidzira, unowedzera njodzi yako yehutano hwakawanda hwezvirwere zvisingaperi. Heino urongwa hwemamiriro ezvinhu ayo kuita basa kunogona kuderedza dambudziko re (uye vanhu vangani vanezvo):
- Coronary heart disease (mamiriyoni 12.6)
- Kurwisa Kwemwoyo (mamiriyoni 1,1)
- Chirwere cheshuga (mamiriyoni 17)
- Hip fracture (300,000)
- High blood pressure (50 mamiriyoni)
- Kuwedzera muviri (mamiriyoni 50)
- Kuwandisa (108 mamiriyoni)
Kudzidzira Kuwedzera Makore Kuupenyu Hwako
Chimwe chidzidzo chakawana kuti musikana ane makore makumi matanhatu nemashanu anokwanisa kutarisira mamwe makore 12.7 ehupenyu hune hutano-achararama achararama hurema-pasina kusvika makore 77.7. Kunyanya kushanda 65-yemakore-mazana, zvisinei, vane mamwe makore 5.7 ekutarisira hupenyu hutano - vacharamba vachiremara-vasina kusvika makore 83.4.
Chimwe chidzidzo chakawana kuti kuwedzera kwechiito chekuita mushure mezera remakore makumi mashanu kunogona kuwedzera makore kumunhu. Muchidzidzo, vanhu vane uye vasina zvirwere zvepfungwa vakafananidzwa nekuwanda kwebasa ravakaita. Varume avo vaiva nemwero wakashanda vakawedzera 1.3 kwemakore muupenyu hwavo uye avo vakange vakashinga zvikuru vakawedzera makore 3.7. Vakadzi vakanga vaine huwandu hwekuita zvakawedzerwa 1.1 kwemakore uye avo vainyanya kushingaira vakawedzerwa 3.2 makore. Mukuwedzera, vanhu vakashandisa zvakanyanya zvakare vakararama makore akawanda vasina chirwere chemwoyo.
Kunyange zvazvo kurovedza muviri kwakanyanyisa kunowedzera hupenyu hwekutarisira, vanhu vane simba zvikuru vanopfuura kaviri zvikomborero.
Tanga Nechipfuva
Tanga kuratidza nekuwedzera basa rako remazuva ose. Famba zvakanyanya, simuka zvakanyanya, uye ingoshandisa muviri wako. Zvadaro uwedzere mumaminitsi makumi matatu eminomwe waunozvipira kushandisa.
Ita simba, kuenzanisa uye kutambanudza basa. Tsvaga nguva zuva rega rega uye uzviite kuita chimwe chinhu chiri mumuviri.
- Nzira Yokutanga Kutamba : Uchawana munhu wose achikurudzira kufamba sechitsika chekutanga kune mamwe mabasa epanyama. Heino nzira yekutanga nayo uye kukurudzira sei kufamba muchiito chekuita zvakanyanyisa muviri iwe unogona kufara muupenyu hwako hwose.
- 30-Zuva Rokutanga Kurumidza Kudzidzira Maitiro Okutungamirira Kwevatsvaga : Ichi chirongwa chekuita zvakanaka kwevashandi vanotanga iwe unoshanda pazvinhu zvose - cardio, simba, kuenzanisa, uye kuchinja. Iwe hausi kuzosiya chikamu chipi nechipi chebasa rakanaka uye iwe uchava nani kune vose.
- Nzira Yokutanga Bhasikoro: Kutasva bhasikoro inzira yakanaka yekushanda uye kuenderera mberi. Iwe unogona kusanganisa kusagadzirisa muviri nekuita mabasa ako ezuva nezuva nekubva kune imwe nzvimbo kuenda pane imwe. Iwe unogona kunyange kufunga nezvekuita bhasikoro.
- Nzira Yokutanga Kutanga Sei : Kana iwe uchida kuva mumwe wevanomhanyisa, heino nzira yekutanga nayo. Kumhanyira chinhu chakakwirira chekuita basa, asi kana iwe usina dambudziko nemajoini ako, inzira inofadza yekuwana mashoma-kusvika-nesimba-simba.
- Ita Kuti Uite Zvose Zvinofadza : 10 nzira dzaunogona kuva nekunakidza nekuita maitiro. Chikamu chikuru chekugara uchikurudzirwa kuita zvekuita nguva dzose ndiko kuwana chimwe chaunofarira. Kana zvisina kudaro, inokuya uye iwe nokukurumidza uchawana chikonzero chokumira. Kana zvinonakidza iwe ucharamba uchizviita.
- Makomborero Akavanzwa Okudzidzira Kuita: Sei uchitorovedza? Kunze kwekurarama kwenguva refu, hezvino ndiyo ichaisa hupenyu hwakawanda muupenyu hwako.
Sources:
Chirwere Chetachiona Chetachiona. " Kukurudzira Kuita Maitiro Akashanda Pakati Pekare Vakwegura ." National Center for Disease Prevention and Health Promotion.
Chirwere Chetachiona Chetachiona. Chiitiko Chepanyama uye Utano. June 4, 2015. Nzvimbo Yenyika Yezvirwere Zvokudzivirira uye Utano Kukurudzira.
> Franco OH, kubva kuLaet C, Peeters A, Jonker J, Mackenbach J, Nusselder W. Migumisiro yeChiitiko Chemuviri Muupenyu Tarisiro Nehutano Hwepfungwa. Arch Intern Med. 2005 Nov 14; 165 (20): 2355-60.