Kufamba kunokuchengeta iwe muduku uye utano here? Ndiyo bheji yakachenjera iyo inobata. Zvidzidzo zvinoratidza kuti zvinotungamirira kune hupenyu hurefu, hupenyu. Sezvo t-t-shirt inoti, "Amai vaifamba vachifamba makiromita matatu pazuva rimwe makore maviri akapfuura uye iye zvino hapana munhu mumhuri anoziva kwaanenge ari iye!" Kana iwe uchida zvimwe zvinokurudzira kubva pamubhedha kana kuda kukurudzira mudiwa kuti aite zvakafanana, heano mamwe mavambo akanaka ekutanga.
10 Mazano kuvatambi veMatambi
- Tanga nehanzu dzakanakisisa dzekufamba shangu : Unorasikirwa netsoka yako yekuzvidzivirira kwepanyama uye kukanganisa-kukwanisa kwako sezvaunoita. Iwe unofara kufamba necheka shangu dzinopa rubatsiro rwakakwana nekusimudzira, asi zvisinei hazviremi.
- Iwe unogona kuda kutungamirirwa nekushamba shangu kana kuisa kana iwe une zvinetso zvetsoka. Kana iwe uine marwadzo etsoka uye pamwe chete pasinei nokupfekedza shangu dzakanaka dzemitambo, zvakakosha kuti uone chiremba kana kuti pedorthist .
- Iwe unoda cheki-up? Kana iwe uine chirwere chisingaperi kana usina kushanda, kuchenjera kukurukura nzira yakanakisisa yekutanga nachiremba wako. Kana iwe uri hutano hwakanaka, zvichiri kukosha kuona chiremba wako nekudzivirira utano hunotarisa kuti uone kuti uripo iye zvino nehutano hwehutano hwako. Kukurumidza kuonekwa uye kurapa kuchaita kuti iwe ushande kwenguva yakareba.
- Kufamba Mitambo : Unogona kuwedzera kuve nekugadzikana nekufamba kwako nekushandisa matanda ekufamba. Havasi kungobatsira chete nekuenzanisa, vanokupawo basa rakanaka.
- Nzira Yokutanga Kutamba Kune Vatangi : Tinokufamba iwe kuburikidza nhanho nechitanhatu kutanga purogiramu yekufamba. Izvi zvinosanganisira kufamba kufamba, nzira, uye chirongwa chekufamba.
- Ko Kudzidzira Kwakawanda Kwaunoda Unodei Pazera remakore 65? : IAmerican College of Sports Medicine uye American Heart Association ine mazano kune vanhu vakuru pane makore makumi matanhatu nemashanu, uye kune avo vane makore makumi mashanu kusvika ku64 vane chirwere chisingaperi, chakadai seArthritis. Vanotii? Iwe unoda kunyange kurovedza muviri kupfuura vechidiki vechidiki.
- Kudzidzira Kudzivirirwa Zvakachengeteka Mazano Kune Vanhu Pamakore 50 : Ungave uchitya kuzvikuvadza nemishonga yekuita maitiro kana iwe unofunga kuti unogona kuita zvakangoita semakumi emakumi apfuura apfuura, aya mazano anogona kukusimbisa uye kukudzivirira.
- Uyai neClub: IAmerican Volkssport Association ine mazana emakwikwi ekufamba muUnited States uye inobatanidzwawo nezvikwata muCanada, Britain, uye pasi rose. Aya mapoka anobata zviitiko zvisina kukwikwidzana uye anofara nevakuru vakawanda uye "vana vemakore ose." Kana pasina chikwata cheAVA munharaunda yako, shandisa mazano aya kuti uwane shamwari dzekufamba .
- Ruvengo kurwisana nezvinhu? Famba mumba : Unotsika kufamba kwako kana kutonhora, kupisa, kana kunze kunze? Isu tinowedzera kushivirira kwekupisa uye kutonhorera patinenge takura. Kufamba mumba mukati mechitsika, kufamba mumugwagwa mukati kana mukati mekutengesa mabhizimusi inzira dzevakuru.
- Famba Urarame Rurefu : Zviongorori zvakawana kuti iwe unogona kuderedza ngozi yako yekufa nehafu kana iwe uchiramba uchishanda. Chidzidzo chikuru chakabudiswa muna 2017 chakaona kuti kufamba kwemaawa mashoma maviri pavhiki kwakaderedza ngozi yako yekufa ne 26 muzana kana ichienzanisa nevanhu vasina kuwana maitiro zvachose. Kana iwe ukasangana nekurudziro yekuwana 150 maminitsi ekufamba nokukurumidza kwevhiki, dambudziko rako rekufa rinowedzera kuderera, kunyanya kubva pamapfupa ekufema uye kenza, kana zvichienzaniswa nevaya vasina kukwanisa kutungamirirwa.
Haisi Makore, Ndiyo Miles
Kana iwe usingadi kuita zvepabonde nokuti une arthritis, chirwere cheshuga kana kuti uchirarama kubva mukurapa kwekenza, kurukura naye nechiremba wako. Kuramba wakashanda muviri kune zvikomborero zvizhinji zvemamiriro asingaverengeki, uye kufamba ndiko kwakanyanya-rmost recommendo kugara inoshanda. Iwe unogona kunge uchatumirwa kumusha nemuongorori wemishonga unosanganisira kufamba.
- Iwe Unofanirwa Kuvhima Nechipiri II Chirwere Cheshuga Here? : Unogona kuchengeta shuga yako yeropa mukutonga kwakanaka uye uchengetedze kuwedzera kukura nekufamba.
- Zvikonzero Zvokudzidzira NaArthritis: Kazhinji kacho, kana uchinge uine marwadzo akabatana iwe unowedzera kuderera. Izvi zvakasiyana nezvinobvumirwa. Unoda zvekuita muviri kuitira kuti urambe uine mano nekufamba, uyewo kujekesa mafungiro ako.
- Mazano Okufamba Nemakumbo Akaipa : Knee arthritis nemamwe matambudziko emabvi anogona kukuderedza. Hezvino nzira yekuramba ichifamba, izvo zvakanaka kune mabvi akaipa.
- Kushandisa Kufamba Kwemapulisa Kuti Ugadzikane : Kutenga miti kunogona kukubatsira kuti unzwe wakagadzikana paunenge uchifamba, mungava munzira kana munzira.
- Kufara Nzira dzekuwedzera kuwedzera kwekuita maitiro kumakwara ako : kuchengeta pfungwa yako yekuenzanisa kunokosha pakudzivirira kuwira. Iwe unogona kunakidzwa zvimwe zvezviyero zvakadzidziswa kudzidziswa zvinoshandiswa panguva yaunogara uchifamba.
> Kwakabva:
> Patel AV, Hildebrand JS, Leach CR, et al. Kufamba Mukuenzana Nekufa MuGuru Rakawanda Rakakosha Cohort revakuru vekuAmerica. American Journal of Preventive Medicine . 2017. chii: 10.1016 / j.amepre.2017.08.019.