Kukhala ndi moyo wochulukirapo ndi umodzi wa mapulogalamu a moyo wathu wamakono-komanso chifukwa chachikulu cha mliri wa kunenepa kwambiri . Kafukufuku wapeza kuti kukhala pansi, kuphatikizapo kukhala kwa nthawi yaitali kuposa maola anayi patsiku, kumawonjezera kwambiri ngozi ya mtima wamtima (mwina kuposa kuposa kusuta!) Ndi shuga . Pansipa pali njira zisanu ndi zinayi zimene mungathe kuthawa mumsampha wochuluka kwambiri.
1. Yambani kuyenda
Kafufuzidwe zambiri zapangitsa kuti phindu la umoyo wa mphindi 30. Mu Nurses 'Health Study, mwachitsanzo, omwe adayenda mofulumira kapena atapindulapo zolimbitsa thupi kwa mphindi 30 tsiku ndi tsiku anali ndi chiopsezo chachikulu cha imfa ya modzidzimutsa m'zaka makumi asanu ndi ziwiri. Kafukufuku wina wasonyeza kuti kuyenda kungalepheretse kugwidwa kwa malungo kusiyana ndi nambala iliyonse ya puzzles.
Komabe, kafukufuku wina apeza kuti nthawi yayitali yokhala ndi mphindi zitatu zokha kuyenda tsiku lonse la ntchito ikhoza kuthetsa mavuto omwe amachititsa mitsempha ya miyendo (miyendo) ndi kukhala nthawi yaitali. Choncho nyamuka ndikuyenda. Gwiritsani ntchito misonkhano yoyenda m'malo mokhala pa tebulo la msonkhano kwa maola ambiri panthawi. Yendani galu wanu-kapena khate lanu-ngati inu (ndi khate lanu) muli mu mtundu woterewu. Mfundo ndikutenga-ndi kusunthira.
2. Tengani masitepe
Kafukufuku apeza kuti kukwera masitepe, omwe amawoneka kuti ndiwowona mwamphamvu , kumawotcha makilogalamu ambiri pamphindi kuposa kuthamanga.
Kampani imodzi, StepJockey, yomwe imathandizidwa ndi Dipatimenti ya Zaumoyo ya United Kingdom ndipo ili ndi cholinga chokhacho kuti aliyense apite masitepe nthawi iliyonse komanso paliponse, atchule kuti kukwera masitepe kumatulutsa mphamvu zisanu ndi zitatu mpaka zisanu ndi zitatu kuposa kukhala mphamvu zisanu ndi ziwiri kuposa kutenga chombo.
Ndipo n'zosavuta kuchita. Masitepe kawirikawiri amakhala pomwepo patsogolo panu, ndipo zimakhala zosavuta kwambiri, komanso mofulumira, kutenga masitepe kusiyana ndi kupita ku masewera olimbitsa thupi kapena masewera.
3. Imani
Ngati muli ndi ntchito ya desiki kapena ntchito zina zomwe zikukufunani kuti mukhalepo, onetsetsani kuti mukuimirira osachepera mphindi 20 iliyonse. Kapena mutenge imodzi mwa madesiki omwe akukhala otchuka kwambiri. Tengani maitanidwe akuyimirira. Imani ndi kumwa madzi. Imani ndiyende kupita ku cubicle yotsatira kapena pansi pa msewu kuti mupereke uthenga kwa mnzanu.
Ku United Kingdom, poona kuti anthu a ku Britain amakhala ndi maola 8.9 tsiku lililonse, pulogalamu yapadera komanso yatsopano, yotchedwa Get Britain Standing, ikuyambanso "kukudziwitsa komanso kuphunzitsa za kuopsa kwa ntchito zogwirira ntchito. maola anayi) "Pulojekitiyi imapereka zinthu zosiyanasiyana, kuphatikizapo" chowerengera chokhalapo "chomwe chingakuthandizeni kulingalira nthawi imene mumathera kukhala tsiku ndi tsiku ndikugwirizanitsa ndi" chiwopsezo chanu ". Kugwira ntchito. "
4. Sambani Zakudya
Ndiko kulondola-mmalo mwa (mopanda kanthu) mukusunthira kuchoka pa tebulo kupita kukagona, nyamuka ndi kuyeretsa khitchini yanu itatha chakudya.
Mudzaimirira ndikudya mbale, ndikuchita zochitika zambiri pamene mukuyeretsa mapulogalamu oponderetsa, kusesa pansi, ndi zina zotero. Izi zidzakuthandizani kupitilira kuwonjezereka kwa thupi komwe munayamba kuntchito (poganiza kuti mukuyamba kuchita pamwambapa), ndikuchita masewera olimbitsa thupi kumathandiza kuchepetsa shuga m'magazi komanso kuopsa kwa insulini kukana.
Ngati mukudya kunja (zomwe muyenera kuchita zochepa, makamaka ngati mukuyesera kuchepetsa thupi, chifukwa kudya kunja kumapangitsa kuti muzidya kwambiri ), konzani kuti muyende bwino mukatha kudya. Mukhoza kupitiliza kukambirana ndi anzanu mukuyenda.
5. Pitani Panthawi Zogulitsa Zogulitsa
Ngati muwonera TV panyumba, mungagwiritse ntchito malonda ngati nthawi yambiri yogwirira ntchito. Kuimirira ndi kuchita chinachake panthawi yamalonda-kaya kukhala zovala zokopa, kupanga zochepa zozizwitsa kapena zokhalapo, kapena ntchito zina zilizonse-zidzasokoneza nthawi yowonjezera yomwe ikuwonjezeka nthawi zambiri, ngati si onse , zochitika pazithunzi.
6. Pitani Kuthamanga
Simukusowa kukhala guru guru kuti mupeze ubwino wothamanga. Kafukufuku waposachedwapa anapeza kuti kuthamanga kwa mphindi zisanu kapena zisanu pa tsiku mofulumira (makilomita osachepera asanu ndi limodzi pa ora) kunakhudzidwa ndi zoopsa zochepa za imfa ku zifukwa zonse ndi kudwala matenda a mtima.
7. Kodi Ena Akulima
Mlimi aliyense angakuuzeni momwe ntchito yakulima imakhudzira mtundu uliwonse wa zochitika zaulimi, ndipo American Heart Association ikuwona kuti munda wamaluwa ndi umodzi mwa mitundu yosiyanasiyana ya masewera olimbitsa thupi omwe amachitika muzochita zolimbitsa thupi. Ambiri amaluwa amapeza kuti kulima sikumangokhalira kukakamiza maganizo komanso mwauzimu, koma ndizochita zozizwitsa zokhazokha zomwe zingalepheretse kunenepa kwambiri.
8. Mapiri akutali
Nthawi zonse mukatha kuchita bwino, yesetsani kupaka pang'ono kutali ndi kumene mukupita, choncho muyenera kuyenda pang'ono. Gawo lirilonse limafunika, ndipo izi zowonjezera zidzawonjezereka tsiku lonse kuti muwonjeze ntchito yanu yonse. Mukudabwa kuti ndi zinthu zingati zomwe mukuchita tsiku ndi tsiku? Pali pedometers ambiri omwe ali pa msika mu mawonekedwe onse ndi mtundu, zikuwoneka, ndikutsatira mapazi anu kungakuthandizeni kuti mukhale otanganidwa kwambiri komanso mutaya kulemera kwa nthawi yaitali.
9. Koposa: Kuyenda, Kuyenda Bwato, kapena Kutenga Anthu Onse
Panopa kayendetsedwe ka kayendetsedwe kake kamapezeka kuti kakhudzana ndi kuchepa kwambiri ndi kunenepa kwambiri. Njira zoyendayenda monga kuyenda kapena njinga zimakhala ndi ubwino wathanzi komanso zomwe zingateteze kunenepa kwambiri. Ngakhale kutuluka kwa anthu ambiri kumawoneka kuti ndikulumikizana ndi mchere wochepa thupi (BMI) kusiyana ndi kuyendetsa galimoto yanu kuti igwire ntchito.
Ngati mungathe kuchita zambiri kapena zonsezi, mutha kuyenda bwino, zomwe ndizofunika kwambiri pa moyo wanu wonse.
> Zotsatira:
> Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Kugonjera moyo wathanzi, wathanzi komanso chiopsezo cha imfa yadzidzidzi pakati pa akazi. JAMA . 2011; 306: 62-69.
> Flint E, Cummins S, Sacker A. Mabungwe pakati pa maulendo oyendayenda, mafuta a thupi, ndi chiwerengero cha thupi: chiwerengero cha anthu, maphunziro ophatikizidwa m'madera osiyanasiyana ku United Kingdom. BMJ . 2014; 349: g4887.
> Lee DC, Pate RR, Lavie CJ, et al. Kuthamanga kwa nthawi yochepetsera kumachepetsa mavuto onse omwe amachititsa munthu kufa ndi mtima wake. J Am Coll Cardiol . 2014; 64: 472-81.
> Thosar SS, Bielko SL, Mather KJ, et al. Zotsatira za kukhala kwa nthawi yayitali ndikukhala mu nthawi yokhazikika pa ntchito yomaliza. Med Sci Sports Exerc. 2014 Aug 18. [Epub patsogolo pa kusindikiza]