Ita kuti ufambe chikamu chekuenda kwako
Kufamba kubasa inzira yakanaka kuwana mamwe mabasa uye kuita basa rinoita. Kufamba kuBasa Zuva rinopembererwa panguva dzakasiyana mumasangano akasiyana siyana nenyika. Dzidza zvakawanda pamusoro pekufamba kune basa nekuedza kukurudzira kufamba kufamba.
Nezvokufamba Kufamba Kwebasa
Kufamba kweNyika kusvika Kushanda Day kwakaitwa musi weChishanu munaApril muU.S. kutanga muna 2004 uye kupera sezuva rehurumende muna 2012.
Iwe uchari kuona ichi inoratidzika sezuva risina kujairika rekupemberera. Zuva racho rakasimudzirwa neMagazini ekudzivirira uye rakabvumirwa neDhipatimendi reMweya weUnited States uye Human Services uye American Podiatric Medical Association.
Zvimwe kufamba kuenda kumabasa ekupemberera pasi pose zvinosanganisira:
- San Francisco inobatsira Famba Kuenda Kubasa Zuva musi weChishanu munaApril. Nokufamba chikamu chekufambisa kwako, unogona kufara Kufamba kuBasa Hubs iyo inopa kofi uye inobata uye iwe unogona kupinda kuti uwane mikomborero.
- Kufamba kweAustralia Kuenda Kwebasa kunoitwa munaOctober.
- Migwagwa yeHupenyu muUnited States May May As Walking Month. Vanowanzova nemabasa anotarisa pakufamba kuenda kubasa sechikamu chekupemberera uku.
Nzira Yokubatanidza Nayo Mukufamba Kushanda Nhasi
Iwe unokurudzirwa kufamba kune vose kana chikamu chekuenda kwako kuti ushande. Chinangwa chekufamba kwemaminiti gumi nemashanu kufamba munzira imwe neimwe. Kana iwe uchitakura zviteshi zvepaguru, edza kufamba uchienda kune imwezve chimiro usati waenda pabhodhi, kana kuti uchienda kure kumira mangwanani uye uchifamba kune imwe nzvimbo iri kure kuenda kushanda.
Kana kuenda kwako kwakanyanya kwenguva refu, ita kuti uve "kufamba pamasikati masikati." Kumbirai vashandi vako kuti vabatane newe mukufamba kuenda kubasa kana kufamba masikati.
Izvo Chinangwa Ndicho Kuwedzera Utano Hwakanaka Kuzuva Rako
Kufamba kwemaminitsi 30 kusvika ku 60 pazuva kunoderedza ngozi yako yepfungwa, kenza, chirwere, uye chirwere cheshuga . Ichi chikamu chekufamba chinokurudzirwa neCDC uye zviremera zvehutano pasi rose.
Kuramba uchifamba kwemaminitsi makumi matatu pazuva sechikamu chebasa rako kana kuti kwemasikati kunokurudzira kuti uwane chikamu ichi chakakurudzirwa chekuita zvakanyanyisa kuita basa.
Kunyangwe uchifamba nekukurumidza kunoderedza nguva yaunopedza kugara, izvo zvinoita kuti utano hwako huwedzere ngozi. Kana iwe uchinge wanyarara, unogona kutanga semunhu anotanga kufamba . Tanga neine nyore kufamba kwemainiti gumi uye uchikurumidza kuvaka nguva yako yekufamba purogiramu.
Kupfekedzwa Kwekufamba Kushanda
Kufamba kwako shangu kunofanirwa kuve kwakanaka kwekufamba kwemaminetsi gumi nemaminetsi makumi matatu nemakumi matatu. Kana zvipfeko zvebasa rako zvisingaiti kuti uende, shfeka shangu dzemitambo uye utakure shangu dzako dzekushanda kuti uchinje. Iva nechokwadi chekupfekedza mamiriro okunze nejekete (mvura isingagumi, ine hood mumvura inonaya). Takura mapepa ako anodiwa uye zvinhu muhomwe duku kuitira kuti ugone kufamba nekunaka kwakanaka uye pasina mushure.
Chengetedza Mafambiro Ako Ekukurudzira
A pedometer , fitness band, kana kuti pedometer app pafoni yako inogona kukukurudzira kuti uone mamwe matanho zuva nezuva. Kuwedzera matanho maviri ezvuru zvezuva redu inzira yakanaka yekutanga munzira yako kuenda kune chinangwa chezviito zve10 000 kana kupfuura. Ndiyo anenge 1 maira kana pakati pemaminitsi gumi nemana makumi matatu nemakumi matatu ekufamba, zvichienderana nekufamba kwako.
Ronga Rwendo Rwako Rwokufamba
Kuti uwane kufamba kwakanakisisa kushanda, ronga nzira yako mberi.
Shandisa nzira yekufambisa mapuraneti kana zvishandiso zvekutsvaga. Ongorora mapurogiramu efoni anokwanisa kukutungamirira iwe uchienda, zvakadai seMapMyWalk.
Kutsigira nzvimbo dzakachengeteka uye dzinofadza yekufamba
Kana pasina nzvimbo yakachengeteka yokuti iwe uende munharaunda yako kana kubasa, kurova treadmill ndiyo mhinduro imwe. Kuita zvekubatanidza kudzinza mharaunda yakagadzirwa ndeye mhinduro kwenguva refu. Vatsigiri vezvikepe vanoshanda nemataundi emunharaunda nemaguta ekusimudzira makwara akanaka, kufamba uye mabhasikoro, nzvimbo dzinofadza, uye nzvimbo dzakagadzikana.
Shoko Rinobva
Kana iwe uine basa rekugara, kuenda kumabasa kunogona kubatsira kuderedza maawa ako ekusaita.
Iwe unogona kusakwanisa kufamba nekuda kwekufamba kwako kwose, asi unogona kukwanisa kuenda kune rumwe rutivi rwayo. Iwe ungatotanga kuenda kumba uchibva kubasa rimwe zuva uye kuti uite basa rinotevera. Iwe uchava uri kuita muviri wako nyasha.
> Kwakabva:
> Nyora Izvo! Chiremba Mukuru weChiremba Mukuru weKutsvaga Kushandura Kukurudzira Kufamba uye Misha Yakagadzirwa. Dhipatimendi reUnited Health Health & Human Services. https://www.surgeongeneral.gov/library/calls/walking-and-walkable-communities/exec-summary.html