Lingaliro lakuti tonse tiyenera kukhala tikuyenda masitepe 10,000 patsiku lakhazikika m'maganizo mwa anthu ambiri, monga lingaliro logona maola asanu ndi atatu usiku uliwonse kapena kuvomereza kuti chakudya cham'mawa ndicho chakudya chofunikira kwambiri pa tsiku. Koma kodi chiwerengero chenichenicho cha masitepe ndichofunikira kwenikweni? Bwanji ngati mutha kulowa masitepe 5,000 patsiku? Kodi izi zikutanthauza chilichonse? Nkhani yabwino ndiyakuti inde, kuchuluka kwa masitepe ndikokwanira.
Kodi Ubwino Woyenda Ndi Chiyani?
1. Ikhoza Kukuthandizani Kuonda
Kuyenda kumawotcha zopatsa mphamvu, ndipo ngakhale kuchuluka kwa zopatsa mphamvu zomwe mumawotcha kumadalira pazifukwa zingapo-liwiro lanu, mtunda wanu, kulemera kwanu, ndi zina zotero-ngati mukuyang'ana kutaya mapaundi, kupita kokayenda ndi malo abwino kwambiri. kuyamba. Mu phunziro laling'ono pa Sungkyunkwan University in Korea , akazi onenepa amene ankayenda kwa mphindi 50 mpaka 70 katatu pa mlungu kwa milungu 12, pa avareji, anachepetsa m’chiuno mwawo ndi mainchesi 1.1 ndipo anataya 1.5 peresenti ya mafuta a thupi lawo.
2. Zingakuthandizeni Kukhala Osangalala
Kuwonjezera pa kukuthandizani kuti mukhale bwino, masewera olimbitsa thupi angakuthandizeninso kuti mukhale ndi maganizo abwino. Maphunziro, monga uyu ndi University of Nebraska , asonyeza kuti kuyenda nthawi zonse kungathandize kuchepetsa nkhawa, kuvutika maganizo, ndiponso kukhumudwa. Zingathenso kulimbikitsa kudzidalira ndikuchepetsa zizindikiro za kusiya kucheza.
3. Itha Kuchepetsa Kuwonekera kwa Mitsempha ya Varicose
Kuyenda nthawi zonse kwatsimikiziridwa kuti kumathandizira kuchepetsa maonekedwe ndi ululu wa mitsempha ya varicose, malinga ndi Cleveland Clinic . (Onetsetsani kuti mwasintha kukhala zozembera musanayambe, kuti mupewe kuvulala ndikuwonjezera kufalikira.)
4. Zingakuthandizeni Kukhalabe ndi Minofu Pamene Mukukalamba
Malinga ndi a amaphunzira ku yunivesite ya Purdue , kuyenda kungachepetse kutayika kwa minofu yokhudzana ndi ukalamba, kukuthandizani kuti mukhalebe ndi mphamvu zambiri za minofu yanu ndikugwira ntchito.
5. Ikhoza Kuthandiza Kugaya M'mimba
Mukadya chakudya cholemera, musagwere pabedi pamaso pa TV. Kuzungulira chipikacho kwa mphindi 30 kumathandizira kuti zinthu ziyende bwino m'matumbo anu ndikupangitsa kuti shuga m'magazi anu azikhala okhazikika. The New York Times .
Kodi Mumafunikiradi Kuyenda Masitepe 10,000 Patsiku Kuti Mulandire Mapindu Onsewo?
Yankho lalifupi ndiloti, ayi. Malinga ndi Dr. I-Min Lee , pulofesa wa matenda a miliri ku Harvard University T. H. Chan School of Public Health, cholinga cha 10,000 sichichokera ku sayansi-inali njira yotsatsa malonda. Malinga ndi Dr. Lee, 'Nambalayo mwina idachokera ngati chida chotsatsa. Mu 1965, bizinesi ya ku Japan, Yamasa Clock and Instrument Company, inagulitsa pedometer yotchedwa Manpo-kei, kutanthauza 'masitepe 10,000' m'Chijapani.' Iye akuti mwina kampaniyo inasankha nambalayo chifukwa nambala 10,000, yolembedwa m’Chijapanizi, imaoneka ngati munthu akuyenda.
Pomaliza kuti masitepe a 10,000 anali osawerengeka kwambiri, Dr. Chan ndi gulu la ochita kafukufuku adafufuza kuti adziwe ngati pali chiwerengero chenichenicho chofuna kutsata. Kafukufuku wawo idasindikizidwa kumapeto kwa masika mu Journal ya American Medical Association ndipo adatsimikiza kuti ngakhale palibe vuto kupeza masitepe 10,000 patsiku, simuyenera kugunda nambala imeneyo kuti mupindule ndi thanzi. Ndipotu, ofufuza anapeza kuti mwa amayi achikulire, kutenga masitepe ochepa a 4,400 patsiku kunkagwirizana ndi 41 peresenti yochepa ya kufa panthawi yophunzira poyerekeza ndi amayi omwe ankayenda masitepe 2,500 patsiku kapena kucheperapo. Kuonjezera apo, sizikuwoneka kuti zilibe kanthu ngati akaziwo anali kuyenda mwamphamvu kapena kungoyendayenda m'nyumba.
Izi sizikutanthauza kuti simukuyenera kugunda masitepe a 10,000 ngati msinkhu wanu wolimbitsa thupi kapena ndondomeko yanu ikuloleza. Dr. Lee akuti, 'Sindikuchotsera masitepe a 10,000 patsiku…Kwa iwo omwe angathe kufika masitepe 10,000 patsiku, ndizosangalatsa.' Komabe, sikofunikira monga momwe amaganizira kale kuti akhale ndi thanzi labwino.
Njira Zosavuta Zopezera Masitepe Ambiri Patsiku Lililonse
imodzi. Park Patsogolo Pamodzi
Izi sizingagwire ntchito tsiku lamvula kapena lachisanu, koma ngati muyenera kuyimitsa galimoto yanu, musasankhe malo omwe ali pafupi ndi khomo. Zowonjezera izi zimawonjezera pakapita nthawi.
awiri. Pangani Nthawi mu Ndandanda Yanu
Ndikosavuta kutengeka ndi ntchito ndikuyiwala kudzuka ndikusuntha. Kuti mupewe kukhala pansi pa tsiku lanu lonse la ntchito, ikani ma alamu angapo kuti akukumbutseni kudzuka ndi kuyenda-yenda—ngakhale mutangoyenda pang’ono m’nyumba mwanu.
3. Khalani ndi Zolinga Zimene Mungakwanitse
Musayembekezere kuchoka pa masitepe 1,000 tsiku lililonse mpaka masitepe 10,000 usiku umodzi. Kukhala ndi cholinga chapamwamba kwambiri kudzakuthandizani kuti musiye. M'malo mwake, gwiritsani ntchito njira zingapo ndikuwonjezera tsiku lililonse kapena sabata iliyonse yomwe mumamasuka nayo.
Zinayi. Pangani Mayendedwe Anu Kukhala Osangalatsa
Kaya mumapanga playlist yodzaza ndi ma bangers, tsitsani pulogalamu yaposachedwa ya podcast yomwe mumakonda (nawa malingaliro angapo, kaya mukukonda chakudya , mabuku kapena upandu weniweni ) kapena itanani mnzanu kuti mucheze naye pamene mukuyenda, mfundo yoti mum’pangitse kuloŵa m’masitepewo—amene, ndithudi, angakhale otopetsa pang’ono—osangalatsa ndi okondweretsa. Mukamadziwa kuti kuyenda kwanu kumakhala kosangalatsa, ndiye kuti mukupita.
ZOKHUDZANA : Njira 10 Zosavuta Zowotcha Ma calories 100 Pakalipano
