Ko kana pakave nemapiritsi echishamiso kuti kana iwe uchiitora zuva rega roga raizokupa 20 muzana mukana wekuwana kenza yebema, 30 muzana yega mukana wekutora chirwere chemoyo, 50 muzana mukana wekushaya chirwere cheshuga, uye ingakubatsira iwe kurarama kwenguva yakareba uye noutano mukukwegura? Iwe waizobhadhara mari yakawanda sei? Ko iwe haungaiti here kuti vana vako, vabereki, uye vadikanwa vazvitore, zvakare?
Kufamba ndiko kweZvose-Zvisikwa Zviratidzo Zvokurapa Kuderedza Dambudziko Rezvirwere Zvizhinji
Ita kuti shangu dzako dzifambe uye uende kune imwe nguva pazuva uye iwe uchakohwa zvose izvi zvoutano hunobatsira. Izvo uye nezvimwe zviri kuramba zvichirondedzerwa mune zvidzidzo zvehutano zvakabudiswa mumagazini makuru ekurapa. Kufamba kwenguva kwemaawa makumi matatu kusvika makumi matanhatu nemazuva mazhinji evhiki ndeyodukusa inorayirwa mari inowanikwa neU.S. Centers for Disease Control uye zviremera zvehutano pasi rose.
Kushanyira Kwaunofanira Kufamba Noutano Hwako?
Migumisiro inobva kumakore makumi maviri nemakore muUrese's Health Study yakaratidza kuderera kukuru pakuitika kwekenza yemazamu uye chirwere cheshuga chechipiri muvakadzi vakashanda mukufamba kwemazuva kana mamwe masimba ekuvhima kwemaawa manomwe pavhiki, uye zvishoma kana maawa matatu pavhiki pamwoyo kurwara kwezvirwere.
Muchidzidzo ichi, kufamba nokukurumidza kwakatsanangurwa se 3 - 3.9 makiromita paawa, kana maminitsi gumi nemashanu pamakiromita. Izvi zvinongova kungofamba-famba kune chinangwa kuvanhu vakawanda.
Unoda Nguva Yakadini Kuti Ufambe Utano?
Hondo pazuva, kana maawa manomwe evhiki, inobatanidzwa necheperi inopera mucheche wehasi uye chirwere cheshuga chechipiri. Sezvishoma sehafu yeawa pazuva, kana maawa matatu pavhiki, zvinosanganiswa nekuderedzwa kwengozi yehosha yemoyo.
- 30-Minute Kufamba Kushanda kwechirwere cheshuga
Icho Chine Nguva Yokutanga Kutanga Kufamba Iye zvino?
Izvo zvidzidzo hazvina kuitika munguva iyo muupenyu hwako zvakanakisisa kuti uite zvidzidzo - hazvina kunonoka here kana iwe wakamirira kusvikira wava 55? Kana iwe unokwanisa kutanga kuderedza dambudziko rako kune imwe nguva? Zvidzidzo zvakaratidza dambudziko rekufa kwevarume nevakadzi vakwegura vanofamba nguva dzose, saka mhinduro yangu yaizove kutanga kutanga uye musambomira! Kufamba kuchapawo kuwedzera-kutora maitiro ekuchengetedza hutano hwepfupa uye kudzivirira osteoporosis.
Chii Chakanaka Chichifamba Izvo?
- Chirwere chepabonde: 20 muzana inoderedza ngozi uye inobetsera rubatsiro mukurarama mushure mekunge uongororwa.
- Chirwere cheshuga: Kufamba maminitsi makumi matatu pamusi kunokupa 50 muzana kuderedzwa panjodzi . Kufamba kana iwe une chirwere cheshuga kunowedzera kutarisa kwehuga yeropa uye kunobatsira kuchengetedza hutano.
- Dambudziko reMwoyo: Unogona kunakidzwa ne30 kusvika ku40 muzana kuderedza dambudziko rehutano hwemoyo nekufamba.
- Kanononi yeColon: kurovedza muviri kunoderedza ngozi , uye zvakanaka kudzivirira kuvhiringidzwa, zvakare!
- Kurohwa: kurovedza muviri kunoderedza ngozi yekurohwa.
- Inopedza Dambudziko reRufu ne27 Muzana Zvidzidzo zvakawanda zvakaratidza kuti kana iwe uchiramba uchifamba, iwe uchava nehuwandu hwekufa kwekutanga uye iwe ungararama kwenguva refu.
- Kuwedzera Utano Hwakafambira Hwokufamba
Chirongwa chehutano: Famba 30-60 Miniti pazuva, Mazuva Mazuva Mavhiki
Iye zvino unoziva chakavanzika chepiritsi yezvishamiso - haisi nguva yekutanga kutora iyo?
Heino nzira yekutanga kufamba.
- 30-Zuva Rinotanga Kutanga Kuronga Kuronga : Shandisa iri mutungamiri nyore kuti utange kufamba iye zvino.
Kunobva:
L. Alford. "Ndezvipi varume vanofanira kuziva nezvekuita kwekuita muviri pane utano hwavo" International Journal of Clinical Practice . Bhuku 64, Nyaya 13, mapeji 1731-1734, December 2010.