Deredza Dambudziko reHypertension Nekufamba Kwakawanda
Ingave iwe une kuwedzera kwehutano weropa uye wakarwara une hypertension kana kuti utachiona hwehuwandu hwehuwandu hwepachiviri, kuwanzoita nguva yekuita basa rakadai sekufamba kwenguva kunogona kubatsira kuderedza. Kuongororwa kwemaitiro anokurudzirwa kwehutano hwepfungwa kwakaratidza kuti kurovedza muviri kwaive nemigumisiro yakawanda pamubhadha weropa semishonga yakawanda. Kutsvakurudza kunowonawo kuti maitiro mashomanana, mapfupi anogona kubatsira zvakanyanya sekushanda kwenguva refu.
Edzai Mazano Okuda Kuwedzerwa Ropa
IAmerican Heart Association inoti, "Kana iwe uchida kuderedza ropa rako kana cholesterol, chinangwa kwemaminitsi makumi mana ekuenzanisa kuita basa rakaoma 3 kusvika 4 pavhiki." ICanada Hypertension Education Program inopa mazano akafanana.
Kunyange zvazvo kurovedza muviri kwakadai sekufamba kwenguva kwakange kuchiri kukurudzira kwepamusoro nokuti kunonyanya kushanda, vakaisawo simba rinoshandiswa simba. Zvinokurudzirwa kuti zviitwe basa rekushanda "inosanganiswa nemaminitsi makumi matatu kana makumi mana nezuva rekufungisisa kushanda kwemaitiro aerobic pane zvizhinji, kunyanya zvose, mazuva evhiki uye kushandiswa kwekudzivirira kwemazuva maviri kusvika ku3 pavhiki kusvika maawa 150 kana kupfuura pavhiki. "
Prehypertension? Mhedziso, Mafambiro Akaoma Anogona Kuderedza Dambudziko Ropa
Kunyanya kupererwa kwepfungwa chirwere chinokonzerwa nehosha yepamusoro yeropa iyo inowanzofambira mberi kusvika kuwedzerwa kweropa (hypertension).
Kusadzvinyirirwa kwehuwandu hwemhepo kunowedzera dambudziko rako rekurwadziwa kwemwoyo, hosha kusakatika, uye kurohwa. Kutapukisa muviri kunogona kurapwa nekudya uye kuvevedza muviri.
Ropa rako rinodzvinyirirwa here? Maererano nekudzidza mu Journal of Hypertension, kutora nguva shoma, kwemaminitsi gumi anofamba kanomwe pazuva kunogona kuderedza ropa rako remaawa gumi nemaviri.
Kutora kufamba kwemaminitsi makumi mana nemakumi mana kunogona kuchengetedza ropa rako kuderera kwemaawa manomwe.
Kuongorora kwemigumisiro yekuita muviri kunobatanidza varume gumi nemashanu nevakadzi vashanu vane hypertension. Rimwe zuva, ivo vakanzi vafambe kwemaminitsi makumi mana anoramba achienda pane imwe nzira. Pane imwe zuva, vakafamba kanomwe ka maminitsi gumi pamusoro pemakore emaawa matatu. Systolic yavo yeropa yakaderera 5.4 kusvika ku5.6 mm Hg, kuderedza zvakakosha zvakakwana kuderedza dambudziko rekurohwa uye chirwere chemwoyo.
Yakagadziriswa Mutsva, 10-Minute Walks
Vanhu vazhinji vanoti havane nguva yekuita basa remazuva makumi matatu kusvika ku60 panguva yezuva. Asi vanhu vazhinji vanogona kufanana nekufamba kwenguva pfupi pavanenge vachienda uye kubva kubasa kana kuchikoro, uye panguva yekuzorora nemabiko. (Zvichida "4 Zuva" pamakwikwi mashoma, gumi-diki inofanirwa kuva kukurudzira utano.)
Wana Wakawanda Kubva Mumiriri wemaminetsi gumi nemashanu
Mubvunzo ndewokuti, uri kufamba nekukurumidza kuitira kuti kupisa kwako uye kufema zviwedzere, kana uri kungotora kufamba nyore nyore. Kuramba kwakasimba ndiko kuenzanisa kushanda nesimba, asi kufamba nyore nyore kunowedzera. Zvimwe: Chii chinonzi Brisk Walking?
Ndezvipi Zvichifamba Makuru Kana Kuti Kwete?
Chidzidzo chacho chakawana kuti imwe yakareba kana yakawanda inofamba zvishoma zuva rose inobatsira. Ichi chigumisiro chakashamisa kune vatsvakurudzi, avo vakaona kuti zvimwe zvidzidzo zvakawana kuti nguva refu yekurovedza muviri ine utano hwakanaka hwehutano.
Iyo nharo pamusoro pekuti zviyero zvezuva nezuva v . Kunyange zvakadaro, inongova nevakakunda chete - ingave iwe unopinda mumatanho mumakwikwi akawanda muzuva rose kana mune imwe hurukuro huru, zvose zvakanaka! Kushandisa ndoga kunogona kuderedza ngozi yako.
Sources:
Park, Saejong a; Rink, Lawrence D b; Wallace, Janet P. Kuunganidza kwekuita basa kunotungamirira kukurudzika kwekudzivirira kweropa kudarika chirongwa chimwe chete chinopfuurira, muhutachiona hwehutachiona. Nyaya yeHypertension. Svondo 2006, 24: 9.
"Basa Rokuita Uye Kuwedzerwa Ropa," American Heart Association, 8/4/14.
Pescatello LS, MacDonald HV, Ash GI, Lamberti LM, Farquhar WB, Arena R, Johnson BT. "Kuongororai Maitiro Anowanikwa Maitiro Okudzidzira Maitiro Okuwedzera kweHypertension: Kudzokorora uye Zvirongwa zveZviitiko Zvenguva Yemberi Yokutanga." Mayo Clin Proc . 2015 Jun; 90 (6): 801-12. doi: 10.1016 / j.mayocp.2015.04.008.
> Linda S. Pescatello, Hayley V. MacDonald, Lauren Lamberti, naBlair T. Johnson. "Edzai Kuwedzera Kwoutachiona: Kuvandudzwa kwePescription Kubatanidza Mazano Anowanikwa neKutsvaga Ongororo" Curr Hypertens Rep. 2015; 17 (11): 87. Yakabudiswa paIndaneti 2015 Sep. 30. Chii: 10.1007 / s11906-015-0600-y