Sekugara mararamiro anokonzerwa nehutano hwehutano hwakanyanya
Isu tese tine mhosva yekugara takagara kwemaawa akawanda muzuva. Sezvo terevhizheni nemakombiyuta zvisikwa zvinotikwevera sezvifusi kumurazvo, tatove tisinganyanyi kushingaira uye tisingatauri. Apo patinofunga nezvezvinhu zvose zvinoumba zuva rinowanzoitika, tinoona kuti nguva yedu yakawanda inopedza kugara. Tinowanzogara pasi patinenge tichidya, kugara mumotokari kana chitima sezvatinodzokera shure uye kubva kune kubasa, kugara mucheki re daisi pahofisi, uye kugara pamubhedha pamba, kana kugara tichivhima pamakombiyuta edu.
Kana tikaitika kuti tiende kunze kwevhiki, isu tinowanzoguma takagara pabhara, resitorendi, kana kuti mafirimu emitambo kwemaawa mashomanana panguva. Hatisi kuzviziva, asi kugara kune chimwe chezvinhu zvakaipisisa zvatinogona kuita kumitumbi yedu.
Vanhu vakawanda vanopedza nguva yakawandisa vachigara uye kwete nguva yakakwana yekushanda nekufamba-famba. Izvi zvinotungamirira kumararamiro evanhu vasingagoni kuita basa rose zuva rose. Kuti uve nehutano hwakanaka, muviri wako unoda kushandisa nguva yakawanda nguva yakawanda ichifamba zuva rose. Zvinonyanya kukosha kuti uite zvishomanana zvekufamba zuva rose panzvimbo pekuchengetedza simba rako rose kubasa rimwe chete. Nzira iri nyore yekuwedzera basa rako rakawanda nderokuita zvishoma nyore-kuita zvakasimba zvinhu zvemuviri mukati rose zuva kana mabasa aunogona kugara nawo kwenguva yakareba.
Chiitiko Chezuva Nezuva Chiitiko
Ngatitarisei zuva rinowanzoitika.
Mushure mekunge musimuka, munogona kushanda kwemaminetsi makumi matatu nemakumi matatu nemashanu, izvo zvakakosha zvehutano hwako hwose. Ipapo iwe unotyaira kunoshanda uko iwe unogona kunge uri padiresi rako uye unoshanda pakombiyuta yako kwemaawa mana zvakananga usati watora nguva yekudya kudya kwemasikati. Mushure mokudya kwemazuva, iwe unodzoka pahofisi yako , uchinetseka nebasa rekombiyuta kwemaawa mana.
Pangosvika zuva rekushanda, iwe unotyaira kumba mumhanho yenguva yekutengesa, kudya kwemanheru, uye kusvinura nekuona terevhizheni, kufamba paIndaneti, kana kuverenga bhuku kwemaawa mashomanana usati warara. Pasi pose, iwe uri kugara mumotokari, wakagara patafura yako, wakagara paunenge uchidya, wakagara pamubhedha pamba uye uchirara paunorara. Izvo zvakawanda zvakagara uye zvisingaiti.
Kunyangwe iwe ukashanda kwemaminitsi makumi matatu pazuva, unoziva here kuti iwe uchiri kugara uchigara kune 98% inosara yezuva rose? Maminitsi makumi matatu chete anomiririra 2% ezuva, iyo inguva shoma yenguva yekuzvitsaurira kune chimwe chezvinhu zvinokosha pane hutano hwako: chiito chemuviri. Zvinonyatsokosha kuti uite zvishoma nemaminitsi makumi matatu emaminitsi emwedzi ekuvhima, asi izvi hazvina kukwana kukunda zvinotyisa zvekugara uye mararamiro ehupenyu huzhinji munguva yako.
Utano Migumisiro yeHedestary Lifestyle
Migumisiro yemararamiro ehupenyu anosanganisa zvishoma nezvishoma metabolism , zvinetso zvepashure, kushungurudzika kwepfungwa, kuwedzera kwezvirwere zvezvirwere zvisingaperi zvinosanganisira chirwere cheshuga chechirwere cheshuga, kushaya mwoyo, kurwisa, kuwedzera kwengozi yekufa kwekenza, kupera kwekuziva, kuderera kwemafupa akaoma, kupera kweropa, kuora mwoyo, kuwedzera kukura, simba rekudzivirirwa mumuviri rune simba, uye kushaya muviri muviri.
Munguva dzenguva dzisina kuitika mumuviri, hurongwa hune simba hwehupenyu mumuviri wako hudziviswa. Izvi zvinosanganisira kugadzirisa kunobatsira kuputsa mafuta uye kununura mishonga kubva kune aya mafuta kune mamwe maviri, masumbu, uye nhengo, kusanganisira mwoyo wako, uye zvinotungamirirwa ne enzyme inonzi lipoprotein lipase. Iyi enzyme inogadzirwa nehutachiona hwemusana uye adipose (mafuta) mavara. Inoputsa triglycerides (mafuta) kuitira kuti inogona kuiswa mukati memasero ematumbu ako uye nhengo dzakasiyana-siyana, kusanganisira moyo. Lipoprotein lipase inenge yakadzingwa zvachose mumasaga emumutsipa kana muviri uchifamba kwenguva dzisina basa, zvakadai sokugara kwenguva refu.
Izvi zvinoshaya lipoprotein lipase zvinokonzera zvinetso zvakakomba mumuviri. Pachiyero chemasero, unoda lipids (mafuta) ekugadzira magetsi uye kugadziriswa kwemajeri emasero ako uye nhengo dzako. Nguva yakareba yekushaya muviri inoshaya masero aya emakemikari avo nekuda kwepopoprotein lipase mazinga. Tichifunga izvi, tinokwanisa kuona kuti zvakakosha sei kuramba tichifamba zuva rose. Ichi chikonzero nei mushure memaminetsi makumi matatu nemasere ekuvhima muviri zuva nezuva hazvikwanise kugadzirisa migumisiro yehupenyu hwekugara hupenyu kune zvakasara 98% zvezuva rako.
The New Smoking
Kugara kwave kunzi "kusvuta kutsva" nokuti kunomutsa njodzi yako yehuga, chirwere chemwoyo uye mamwe kanzira, kusanganisira kanaroni yekoloni, kenza yemapendometria, kenza yemapfupa uye mapapu, uye zvimwe zvinetso zvehutano zvakawanda. Kugara kwemaawa maviri chete zvakakwana kwakakwana zvakakwana kuti uwedzere kuwedzera kungozi yezvinhu izvi.
Chiito chepanyama chinonyanya kukosha mumuviri wako nokuti chinodzivirira insulin kusagadzikana chinokonzera rudzi rwechirwere cheshuga, kuderedza mungozi yevamwe kanzira, inobatsira kuderedza dambudziko rekunonoka kwepfungwa uye kuora mwoyo, kunoderedza dambudziko rekurwadziwa kwepfungwa uye kurwisa, kunodzivirira kurasikirwa kwemapfupa, kuwedzera kuonda tsvina yemasumbu, uye inobatsira kurwisana nekuora mwoyo uye kuwedzera kuwedzera. Nenzira yakanaka, pane nzira dzakawanda dzokubatanidza utano nehutano mumabasa ako ezuva nezuva iwe uchiri kuwana basa rako.
Imwe yenzira dzakanakisisa dzokuputsa nguva yakareba yenguva yaunopedza kugara ndeyokutora nguva dzese dzekusvuta. Pakuputsika kwega kwega, chinangwa chako chinofanira kunge chiri kungosimuka nekufamba-famba. Kuparadzanisa nguva yekufamba kwenguva nechitsika chimwe chete chinofamba, chave chiratidzwa kutungamira kuhutano hwakasimba hwechiuno, tsukamu yeropa, muviri wemuenzaniso (BMI), uye triglyceride uye cholesterol mazinga, kupfuura vanhu vasingatori zviduku basa rinoputsa.
Nzira Yokuwedzera Nheyo Yako
Hewa nhanyo nhanhatu dzakanyanyisa dzekuwedzera kufamba kwako mukati mezuva rekugara sedentary:
1. Rongedza mumaminitsi gumi ekuputika panguva imwechete zuva rimwe nerimwe nekuripira kune basa raunosarudza.
2. Paridza kure nebasa rako kana kupi zvako iwe unotyaira.
3. Tora masitepisi pane nzvimbo.
4. Famba-svetuka, simuka uye utambanudzire kwemaminitsi mashomanana panguva imwe neimwe. Iwe unogona kungozununguka-svetuka, kutora matanho mashomanana kumashure kana kuenda kana kufamba panzvimbo.
5. Simuka apo uri kutaura pafoni.
6. Dzorera dafura rako nekambomira uye / kana kutsiva chigaro chedeski yako nebhora rakagadzikana. Kugadzikana mabhora kunogona kusimbisa kusimba kwako sezvo iwe uchivandudza kuenzanisa uye kuchinja.
Ongororo dzinoratidza kuti vanhu vanopedza nguva yakawanda vachigara pamotokari dzavo, madheski, uye pamberi pekombiyuta neterevhizheni, vane mukana mukuru wekufa kubva pamwoyo wechirwere. Pasinei nokurovedza muviri, vanhu vanogara maawa makumi maviri nemaviri pavhiki ndevamwe 64% vanowanzofa nehutano hwemwoyo pane vanhu vanogara vari pasi peawa 11 pavhiki. Apo vanhu vanogara kana kurara pasi kwenguva yakareba, maitiro avo anowedzerawo kunonoka nokuti masimba makuru mumuviri haasi kufamba. Chaizvoizvo, kugara kwenguva yakareba kunotumira muviri kupinda muchikamu chekuvhara. Iyo yakanakisisa inorasikirwa nehupenyu hwekugara huri hutano hwekuita. Zvakakosha kutora mazamu akawanda masikati zuva rose kuti aputse nguva yakareba yekugara.
Zvinetso Nekutadza
Kuti muviri wako ukwanise kushanda zvakanaka, manotsi ako anofanira kunge akaenzaniswa zvakanaka pasina unnecessary compressive forces achiumba zvinetso. Kunze kwekunge uri kuedza kuzadza Hunchback yeName Dame kutarisa, muviri wako hauna kurongedzwa kuti ufukidzwe pane dawati kana kombiyuta zuva rose. Nguva yakawanda yaunopedza ichitsvaga uye uri mumagariro akagara, zviri nani muviri wako unowana pakuchengetedza hunyoreswa pamusoro pechigaro kunyange mushure mekunge musimuka kubva pachigaro chenyu. Tarisa mutsara wemunhu wakashanda pamusoro pe daisi kwemakore mazhinji uye asina hupenyu hunoshingaira. Kana iwe uchimuona achifamba, iwe ungangove wakaona kuti zvakaoma sei kuti munhu iyeye amire zvakananga uye aone mutsipa wake uye musana.
Mararamiro eSeestary anoita kuti pave nematambudziko nekumisa muviri sezvo muviri unofanirwa kutarisana nechigaro nekugara wakasimba uye uchiri kwenguva refu. Vamwe vanhu vanotanga kurwadziwa shure shure kwechikafu chinonyanyisa munzvimbo yavo yakaderera shure, vachigadzirisa maitiro ekusavhiringidza mumativi ezvinyorwa zvavo (pasi yakadzika), girvic girdle, uye majoka ekuputika. Izvi zvinogona kukanganisa hurefu hwehumwe hutumbu. Mushure mekunge tagara kwechinguva, mishonga iri muhuputi hwechikafu chinoputika yakavharwa mune imwe nzvimbo shoma. Nokufamba kwenguva, muviri unofananidzwa nekupfupisa mishonga iyi nekuita kuti vanzwe vakasununguka, izvo zvinokonzera mapepa uye zvinokonzera mutsva kubva mumamiriro avo akakodzera mushure mokunge vagadziriswa uye vanowedzera muchiuno.
Somugumisiro, boka rinopikisa remasumbu kusvika kumagetsi ekuputika (hi glusaus maximus) rinosangana nekuderera kwekushanda, simba, nekushanda. Kubatanidzwa kwemazinga akaoma hip flexors uye masimba asina simba anonzi gluteus pakupedzisira kunotungamirira kumarwadzo ekudzivirira kumashure. Basa rakanaka rekugadzirisa dambudziko nderekuvata pamusana wako nemabvi akadzikamisa, tsoka dzakadzika pasi pasi uye kuita bhiriji rekumusoro, apo iwe unobvisa pamapfudzi ako uye unomhanya kubva kune zvitsitsinho kuitira kuti usarudze torso yako kubva pasi kukurova shure kwako. Zvishoma nezvishoma simudza uye zvishoma nezvishoma kuderera, kuvhara misungo mumagumo ako kumashure uye mukati mako kuitira kuti udzivirire migumisiro yekugara paunogara. Ita mapeji 1 kusvika ku2 emabhiriji kumashure e 10-15 kudzokorora pamusangano, zuva rimwe nerimwe. Kusimbisa nheyo yako nemabhiriji ndiyo nzira yakanaka yekuvandudza mararamiro ako uye kurwisa kurwadziwa kwepamusoro.
Chinyanya kukosha kubvisa kubva munyaya ino ndechokuti basa rekuita rinokosha zvikuru. Sezvakangoitika, ngatitorei danho rinopfuurira uye titi basa rekuita "Fountain of Youth". Kana iwe uchifamba, iwe uchava. Ita zvose zviri musimba rako kutora mini zvishoma zuva rose uye uende-famba kuitira kuti uvandudze hutano hwako uye kuti unonzwa sei. Nzira yakanakisisa yekudzivirira mararamiro ehupenyu ndeyekuita mall yakawanda yekufambisa mukati rose zuva rose muviri wako hauzombotari nguva yakawanda uri pachigaro.
Pamusoro peMunyori - Jay Cardiello is Health Strategist, Mtukudzi Mudzidzisi uye munyori weNo Diet Plan. Kune mazano akaenzana, nhau uye mapeji, tarisa webhusaiti yaJa paJcardio.com.
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Sedentary Behaviors, Weight, uye Health Disease Risks. Bond DS, Freedson PS, Raynor HA, Sisson SB. Nyaya Yokudururira: US National Library of Medicine, 11 Dec 2011.
Sedentary Lifestyle Inotyisa Kune Utano Hwako. NCHPAD: CDC.
Kugara Zuva Rose: Zvakaipa Kwauri Kupfuura Iwe Unogona Kufunga . NPR, 25 Apr 2011.
Kugara Ndiko Kusvuta Kwechizvarwa Chedu. Merchant N. Harvard Business Review, 14 Jan 2013.
Kugara Kwakanyanya Kubatana neKufa Kwekare. Watson S. Harvard Health Publications, 29 Feb 2014.