Pfungwa yekuti tese tinofanira kunge tichivhara nhanho gumi pazuva yakadzika mundangariro dzevanhu vazhinji, sepfungwa yekurara maawa masere husiku hwega hwega kana kubvuma kuti kudya kwemangwanani ndiko kudya kwakakosha kwezuva. Asi iyo nhamba chaiyo yematanho inodiwa zvachose here? Ko kana uchingogona kupinda 5,000 nhanho pazuva? Izvozvo zvine basa here? Nhau dzakanaka ndedzekuti hongu, chero huwandu hwenhanho hwakakodzera zvachose.
Ndezvipi Zvakanakira Kufamba?
1. Inogona Kukubatsira Kuderedza Uremu
Kufamba kunopisa makorikori, uye nepo nhamba yemakoriyuta aunopisa inoenderana nenhamba yezvikonzero—kumhanya kwako, kureba kwako, uremu hwako, zvichingodaro—kana uri kutsvaga kubvisa pondo, kuenda kunofamba inzvimbo yakanaka kutanga. Muchidzidzo chidiki pa Sungkyunkwan University muKorea , vakadzi vakafutisa vaifamba kwemaminitsi 50 kusvika ku70 katatu pavhiki kwevhiki 12, paavhareji, vakaderedza kutenderera kwechiuno chavo nemasendimita 1,1 uye vakarasikirwa ne1,5 muzana yemafuta emuviri wavo.
2. Inogona Kuita Kuti Ufare
Pamusoro pekukubatsira kuti unzwe zviri nani mumuviri, iyi nzira yekurovedza muviri inogonawo kukubatsira kuti unzwe zviri nani mupfungwa. Zvidzidzo, zvakadai uyu anobva kuYunivhesiti yeNebraska , vakaratidza kuti kufamba-famba nguva dzose kunogona kubatsira kuderedza kuzvidya mwoyo, kuora mwoyo, uye mafungiro asina kunaka. Inogonawo kuwedzera kuzviremekedza uye kuderedza zviratidzo zvekusiya kushamwaridzana.
3. Inogona Kuderedza Kuonekwa kweVaricose Veins
Kufamba nguva dzose kwakaratidzwa kubatsira kuderedza kutaridzika uye kurwadziwa kwevaricose veins, maererano ne Cleveland Clinic . (Ingoita shuwa kuti unochinja kuita sneaks usati watanga, kudzivirira kukuvara uye kuwedzera kutenderera.)
4. Inogona Kukubatsira Kuti Uchengetedze Tsandanyama Sezvaunenge Wakura
Maererano ne kudzidza paPurdue University , kufamba kunogona kuderedza kurasikirwa kwetsandanyama kunoenderana nezera, zvichikubatsira kuchengetedza simba rako rakawanda uye kushanda.
5. Inogona Kubatsira Mukugaya
Mushure mekudya chikafu chinorema, usadonha pamubhedha pamberi peTV. Kutenderedza block kwemaminetsi makumi matatu kunobatsira kuti zvinhu zvifambe mudumbu rako uye kuchengetedza mazinga eshuga yeropa akanyanya kugadzikana, zvinyorwa. Iyo New York Times .
Iwe Unonyatso Kuda Kufamba 10,000 Nhanho Zuva Nezuva Kuti Ukohwe Zvese Izvo Mabhenefiti?
Mhinduro pfupi ndeyokuti, kwete. Maererano ne Dr. I-Min Lee , purofesa we epidemiology paHarvard University T. H. Chan School of Public Health, chinangwa che10,000-nhanho hachina kubva musayenzi-yakanga iri nzira yekutengesa. Sekureva kwaDr. Lee, 'Nhamba yacho ingangove yakatanga semudziyo wekutengesa. Muna 1965, bhizinesi rekuJapan, Yamasa Clock and Instrument Company, yakatengesa pedometer inonzi Manpo-kei, zvinoreva 'matanho gumi emamita' muchiJapan.' Anoti kambani iyi inogona kunge yakasarudza nhamba iyoyo nekuti nhamba ye10 000, yakanyorwa neJapan, inoita kunge munhu ari kufamba.
Kugumisa kuti 10,000 nhanho dzakanga dzakanyanyisa nhamba, Dr. Chan neboka revatsvakurudzi vakaronga kuti vaone kana paiva nenhamba chaiyo yekuvavarira. Tsvakurudzo yavo yakabudiswa muchirimo chapfuura muna Nyaya yeAmerican Medical Association uye akagumisa kuti kunyangwe pasina chakaipa mukuwana nhanho gumi pazuva, haufanirwe kurova iyo nhamba kuti uwane mabhenefiti ehutano. Muchokwadi, vaongorori vakawana kuti muvakadzi vakura, kutora zvishoma se4,400 nhanho pazuva kwaisanganiswa ne41 muzana yakaderera yengozi yekufa panguva yekudzidza kana ichienzaniswa nevakadzi vaifamba nhanho 2,500 pazuva kana zvishoma. Pamusoro pazvo, zvaisaita sezvine basa kuti vakadzi vacho vaive vachifamba nesimba here kana kuti vaingotenderera nemba.
Izvi hazvireve kuti haufanirwe kunge uchirova nhanho gumi kana nhanho yako yekusimba kana chirongwa chichibvumidza. Dr. Lee vanoti, 'Handisi kuderedza matanho e10,000 pazuva…Kune avo vanogona kusvika kumatanho e10,000 pazuva, zvinofadza.' Zvakadaro, hazvina basa sezvaimbofungwa kuti uwane hutano hwakakwana.
Nzira Dzakareruka dzekuwana Mamwe Matanho muZuva rega rega
Poshi. Paka Kuwedzera Kure
Izvi hazvinyatso shanda pazuva rekunaya kwemvura kana kuine chando, asi kana uchifanira kupaka mota yako, usasarudza nzvimbo iri padyo nemusuwo. Iwo matanho ekuwedzera anowedzera nekufamba kwenguva.
piri. Gadzira Nguva Muchirongwa Chako
Zviri nyore kupinda mubasa uye kukanganwa kusimuka uye kufamba. Kuti udzivise kugara mukati mezuva rako rose rebasa, isa maaramu mashoma ekukuyeuchidza kusimuka uye kufamba-famba-kunyangwe iwe uchingoita mapeji mashoma emba yako.
3. Ronga Zvinangwa Zvinosvikika
Usatarisira kuenda kubva ku1,000 nhanho dzezuva nezuva kusvika gumi,000 nhanho husiku. Kuisa chinangwa chakanyanya kukwirira kunoita kuti zvive nyore kwauri kurega. Pane kudaro, shanda nzira yako kusvika kune akati wandei nhanho nekuwedzera kwemazuva ese kana kwevhiki kwaunonzwa wakasununguka nazvo.
Four. Ita Kuti Kufamba Kwako Kuwedzere Kunakidza
Kunyangwe iwe uchigadzira yekutamba yesimba yekutamba izere nemabhengi, dhawunirodha ichangoburwa episode yeaunofarira podcast (heano mashoma mazano, ungave uri mukati. chikafu , mabhuku kana mhosva yechokwadi ) kana kuti fonera shamwari kuti tikurukure paunenge uchifamba, pfungwa yokuita kuti upinde mumatanho iwayo—izvo, sezvinobvumwa, zvinogona kufinha zvishoma—zvinofadza uye zvinonakidza. Kunyanya kunakidza iwe unoziva kufamba kwako kunogona kuve, zvakanyanya mukana wauchaenda.
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