30 Nzira Dzakanaka Dzokufamba 2000 Dzimwe Nhanho Zuva
Kana iwe ukangowedzera zvikamu zviviri zvezviuru zvezuva rimwe chete kune zvaunogara uchiita, iwe haungatongowani imwe pondo. Icho chiri chinopfuura imwe maira pazuva rekufamba. Kutsvakurudza kwakaitwa naDkt. James O. Hill kunoratidza kuti matanho aya 2000 anogona kupisa makoriyori zana uye anoita mutsauko. Kana iwe uchida kutapudza uremu, anoratidza kutanga kubva muna 2000 mamwe matanho pazuva uyezve kuwedzera mamwe matanho.
2000 Dzimwe Nhanho neZuva
Sedentary vanhu muU.SA vanowanzoenda chete kusvika ku2000 kusvika ku3000 matanho pazuva. Zvidzidzo zvakaratidza kuti kutama matanho 6000 pazuva kunoderedza ngozi yekufa, uye 8,000 kusvika ku10 000 pazuva kunokurudzira kurasikirwa. Ndiyo mavambo akanaka ekuwedzera mamwe matanho maviri kune rimwe zuva.
Iwe uri kure zvakadini mumatanho e2000? Inenge makiromita. Kana iwe ukafamba uchienderera mberi, zvinotora maminitsi gumi nemashanu kusvika ku25. Asi zvikwereti zvehutano nekurema kwekutema hazvirevi paunofamba maira imwe nguva imwe chete, asi kungowedzera mune mamwe matanho zuva rose.
Verenga Nhanho Dzako nePedometer kana App
Nokutevera matanho ako ezuva nezuva ne pedometer , fitness band, kana kuti pedometer app kwenye foni yako. iwe uchaona kuti unounganidza sei matanho.
- Tenga danho rekuverenga pedometer kana kutanga kushandisa pedometer app. Ona matanho makuru evanhu vanofamba .
- Isa pedometer yako kana purogiramu yako kuitira kuti iverenge zvakarurama .
- Kupfeka pedometer yako zuva rose kana kuti uone kuti uri kutakura foni yako newe kwezuva rose.
- Tarisa kuti matanho mangani aunotora pamusvondo wezuva, ezvo uwedzere matanho 2000 kuti uise chinangwa chako chekufamba zuva nezuva. Nezvibvumirano uye dashbhoards ari paIndaneti, unogona kazhinji kuisa chinangwa chako pachako pane kungobvuma mitemo 10 000 pazuva .
- Tora matanho ako zuva roga roga kana chengeta chinyorwa chezuva nezuva chepa pedometer yako kana dashibhodhi yepamutambo yegadziriro yako.
- Ita mutambo kana dambudziko racho. Kana iwe uri kushandisa pedometer ine purogiramu yakabatana kana yedhidhibhodhi yepaIndaneti, sarudza zvinangwa uye ubatane mune chero dambudziko ravari. Izvo zvinobudirira kuva neshamwari neboka rimwechete remafaro uye kukwikwidzana navo.
30 Nzira Dzakanaka Dzokufamba 2000 Dzimwe Nhanho Zuva
Iwe unogona sei kumira kugara pasi uye kuwana mamwe matanho pazuva? Hewa nzira dzaunogona kuita nadzo mamwe matanho muzuva rese uye kuderedza ngozi dzehutano hwekugara uchiripo .
Sneaky Mapato Pamba Nebasa
- Paki iri kure kumashure kwepaki yekupaka uye famba mberi kusvika pasuo.
- Ibva pabhasi simira kana maviri usati wagara uchitomira uye famba imwe neimwe nzira.
- Shandisa gedhi rakapfurikidza kunzvimbo yako yebasa kubva panzvimbo yako yekupaka nzvimbo kana bhazi rebhasi, uye famba uchienda kuchivako kuenda kunzvimbo yako yebasa.
- Usamira, unomhanya apo wakamirira bhazi, wakamirira pafambisi, nezvimwewo kufamba-famba mumativi ose pane kungomira.
- Dendererai muimba iyo muchimirira misangano kutanga.
- Shandisa imba yekuchengetedza, kopi yemakopi, tsime remvura, nzvimbo yekuputika, nezvimwewo zviri kure nebasa rako.
- Tora masitepisi panzvimbo yepamusoro, kunyanya imwe kusvika kune matatu pasi, zvose kumusoro uye pasi.
- Paunenge uchitumira foni, simira uye unofambe-famba apo unotaura.
- Panzvimbo pokutumira foni, zvinyorwa, kana email, famba kune hofisi yaunoshanda naye kana muimba yemuvakidzani uye taura navo kuti vararame.
- Apo vanhu vakamira kuti vataure newe, ita kuti uve musangano unofamba uye famba-svetuka pamwe chete uchikurukura.
- Viga TV iri kure uye famba kuTV kuti uchinje matanho.
- Pakati pezviterevhizheni zveTV, simuka uye famba-famba mumba.
- Paunenge uchitaura zvese, pinda panzvimbo yakakosha uye enda kune nzvimbo yako yekuchengetera.
- Dzosera ngoro yekutengesa yose kuenda kuchitoro mushure mekudya.
- Usambofa uchitungamira-enda kunze uye paki uye uende mubhangi kana kuti kudya kwekukurumidza simbi panzvimbo.
Nzira Dzakatsaurirwa Pfupi
- Kuronga Maminitsi: maminetsi makumi matatu nemaminetsi makumi matatu kubva kumubhedha rako kana chigaro chakareruka uye unoita maawa mashanu ekufamba munzvimbo uye kutambanudza maoko ako, mapepa nemutsipa.
- Usati watya kudya kwemasikati, tora maminitsi gumi nemashanu ekufamba .
- Fambisa imbwa.
- Tarisa pamusoro pezvaunogara uchifamba mumotokari - pane pane zvaunogona kuita sezvaunofamba panzvimbo, zvakadai sepa post office?
- Kana iwe ukatora vana vako kuti vatambe mitambo kana mabasa, vatsaurire maminitsi gumi kusvika kumakumi maviri emazuva iwayo kuti mufambe-famba mushure mokuvasiya kana kana muchiuya mangwanani kuti muvatore.
- Paunomirira padivi rekudenga - chengetedza mabhegi ako uye tora zvakanaka kufamba-famba kune nzvimbo yekupedzisira. Usatora vanhu-vanofambisa kumigwagwa.
Kufamba Pamwe-Vaviri kana Zvimwe
- Gadzira nzvimbo yekushanda yebasa uye usangane kuti uende pamwe chete panguva yemasikati kana kuputsa.
- Gadzira chikwata chekufamba nemunharaunda uye unosangana kuti ufambe pamwe chete mangwanani, masikati, kana mushure mokushanda.
- Ita mhuri tsika yekutora mamita 10-20 kufamba mushure mokudya pamwe chete, kana chinhu chekutanga mangwanani.
- Shandisa yeWebwalking USA Program ye mhuri kana nzvimbo yekushanda inofambisa dambudziko.
- Chati kufamba kwako uye uise mubairo paunosvika pakufamba kwako zvinangwa.
Mufaro Zvokufambisa Mabasa kwevhiki
- Charity Kufamba kazhinji kacho makiromita mashanu kana gumi (3 kana 6 makiromita) uye zvakawanda zvinofadza.
- Enda kunzvimbo dzepaki uye unakidzwe nemigwagwa. Isa chinangwa chekuvashanyira vose mumwedzi miviri inotevera.
- Kufamba kwemwaka: Zviedza zvemahombe, maruva neminda, maitiro ezvisikwa, mhemberero dzemunharaunda, mhemberero dzemangwanani dzemumusha, mazhizha emuvhu.
- Volkssport inofamba zviitiko nemakwikwi : Izvi zviitiko zvisingabhadhara kana zvisingadhuri zvinodhura uye nzira dzekutenderera dzinozvitungamirira zvinozarurirwa kune wese uye dzinobatanidzwa munzvimbo dzose pasi pose.
- Dzoka murwendo rwekufamba-famba rweguta rako kana imwe yekunakirwa kwepedyo.
Kufamba Maitiro Akafanana
- 1 maire = 2100 matanho akaenzana.
- 1 chikamu = 200 matanho akaenzana
- Maminitsi gumi ekufamba = nhanho 1200 paavhareji
- Bhasikoro kana kushambira = nhanho 150 paminiti imwe neimwe.
- Weightlifting = 100 matanho paminiti
- Rakashandura = nhanho 200 paminiti
- Ona zvakawanda kufamba nhanho zvakafanana kune mamwe mabasa
> Sources:
> Dwyer T, Pezic A, Sun C, et al. Nenzira Dzekufungidzirwa Inofanirwa Nhanho dzeMazuva ese uye Nguva Yakawedzerwa Yakawedzerwa Zvose-Chikonzero Kufa: Chidimbu Chinotarisirwa Cohort Chidzidzo. Ginsberg SD, ed. PLoS ONE . 2015; 10 (11): e0141274. doi: 10.1371 / magazini.pone.0141274.
> Hill JO. Ko zvishoma-kuchinja zvinosvika zvinobatsira here kutarisa dambudziko rekuneta? Mushumo we Joint Task Force weAmerican Society for Nutrition, Institute of Food Technologists, uye International Food Information Council. American Journal of Clinical Nutrition . 2009; 89 (2): 477-484. doi: 10.3945 / ajcn.2008.26566.