Umbono wokuthi sonke kufanele sibambe izinyathelo eziyi-10,000 ngosuku ugxilile ezingqondweni zabantu abaningi, njengombono wokulala amahora ayisishiyagalombili ubusuku ngabunye noma ukwamukela ukuthi ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku. Kodwa ingabe lelo nani eliqondile lezinyathelo liyadingeka ngempela? Kuthiwani uma ukwazi ukungena ngezinyathelo ezingu-5,000 kuphela ngosuku? Ingabe lokho kubala okuthile? Izindaba ezinhle ukuthi yebo, noma yiliphi inani lezinyathelo likufanele ngokuphelele.
Yiziphi Izinzuzo Zokuhamba ngezinyawo?
1. Kungakusiza Ukwehlisa Isisindo
Ukuhamba kushisa ama-calories, futhi kuyilapho inani lamakholori owashisayo lincike ezintweni eziningi—ijubane lakho, ibanga lakho, isisindo sakho, njll—uma ubheke ukunciphisa amakhilogremu athile, ukuhambahamba kuyindawo enhle qala. Esifundweni esincane e I-Sungkyunkwan University eKorea , abesifazane abakhuluphele ababehamba imizuzu engu-50 kuya kwengu-70 kathathu ngesonto amasonto angu-12, ngokwesilinganiso, banciphisa ukuzungeza okhalweni ngamasentimitha angu-1,1 futhi balahlekelwa ngamaphesenti angu-1,5 wamafutha emizimbeni yabo.
2. Kungakwenza Ujabule Kakhudlwana
Ngaphezu kokukusiza uzizwe ungcono ngokomzimba, lolu hlobo lokuzivocavoca lungakusiza futhi uzizwe ungcono ngokomzwelo. Izifundo, njenge Lesi sikhungo sivela eNyuvesi yaseNebraska , baye babonisa ukuthi ukuhambahamba njalo kungasiza ekunciphiseni ukukhathazeka, ukucindezeleka, nesimo sengqondo esibi. Kungase futhi kukhulise ukuzethemba futhi kunciphise izimpawu zokuhoxa emphakathini.
3. Inganciphisa Ukubukeka Kwemithambo Ye-varicose
Ukuhamba njalo kuye kwafakazelwa ukusiza ukunciphisa ukubukeka nobuhlungu bemithambo ye-varicose, ngokusho kwe- Umtholampilo waseCleveland . (Vele uqiniseke ukuthi ushintsha ube yizicucu ngaphambi kokuba uqale, ukuvimbela ukulimala nokwandisa ukujikeleza kwegazi.)
4. Ingakusiza Ukugcina Imisipha Njengoba Ukhula
Ngokusho kuka-a ufunda ePurdue University , ukuhamba kunganciphisa ukulahlekelwa kwemisipha okuhlobene neminyaka, kukusize ugcine amandla amaningi nokusebenza kwemisipha yakho.
5. Ingasiza Ekugaya Ukudla
Ngemva kokudla ukudla okunzima, ungabhukuli esofeni eliphambi kwe-TV. Ukuzungeza ibhulokhi imizuzu engama-30 kuzosiza ukwenza izinto zihambe emgudwini wakho wokugaya ukudla futhi kugcine amazinga kashukela egazini ezinzile, amanothi I-New York Times .
Ingabe Udinga Ngempela Ukuhamba Izinyathelo Eziyi-10,000 Ngosuku Ukuze Uvune Zonke Lezo Zimfanelo?
Impendulo emfushane ithi, cha. Ngokuvumelana ne UDkt. I-Min Lee , uprofesa we-epidemiology e-Harvard University T. H. Chan School of Public Health, umgomo wezinyathelo ezingu-10,000 awusekelwe kwisayensi-kwakuyisu lokuthengisa. NgokukaDkt. Lee, 'Inombolo cishe yavela njengethuluzi lokumaketha. Ngo-1965, ibhizinisi laseJapane, i-Yamasa Clock and Instrument Company, lathengisa i-pedometer ebizwa ngokuthi i-Manpo-kei, okusho ukuthi 'amamitha wezinyathelo ezingu-10,000' ngesiJapane.' Uthi kungenzeka inkampani ikhethe leyo nombolo ngoba inombolo engu-10 000, ebhalwe ngesiJapane, ibukeka njengomuntu ohamba ngezinyawo.
Ephetha ngokuthi izinyathelo ezingu-10,000 zazingenangqondo kakhulu ngenani, uDkt. Chan nethimba labacwaningi baqala ukuthola ukuthi sikhona yini inani eliqondile ababehlose ukulifinyelela. Ucwaningo lwabo yanyatheliswa entwasahlobo edlule e Ijenali ye-American Medical Association futhi waphetha ngokuthi nakuba kungekho monakalo ekutholeni izinyathelo ezingu-10,000 ngosuku, awudingi ukushaya leyo nombolo ukuze uzuze izinzuzo zezempilo. Eqinisweni, abacwaningi bathola ukuthi kwabesifazane asebekhulile, ukuthatha izinyathelo ezimbalwa njenge-4,400 ngosuku kwakuhlotshaniswa nengozi ephansi yamaphesenti angu-41 yokufa ngesikhathi socwaningo uma kuqhathaniswa nabesifazane abahamba izinyathelo ze-2,500 ngosuku noma ngaphansi. Ngaphezu kwalokho, kwakubonakala kungenandaba ukuthi abesifazane babehamba ngamandla noma behambahamba nje endlini.
Lokho akusho ukuthi akufanele ushaye izinyathelo ezingu-10,000 uma izinga lakho lokufaneleka noma isimiso sivuma. UDkt. Lee uthi, 'Angenzi saphulelo sezinyathelo ezingu-10,000 ngosuku…Kulabo abangakwazi ukufika kuzinyathelo ezingu-10,000 ngosuku, kuhle lokho.' Noma kunjalo, akudingekile njengoba bekucatshangwa ngaphambili ukuze kuzuzwe impilo engcono.
Izindlela Ezilula Zokuthola Izinyathelo Eziningi Nsuku Zonke
eyodwa. Park Further Away
Lokhu ngeke kusebenze ngempela ngosuku oluna noma oluneqhwa, kodwa uma kufanele upake imoto yakho, ungakhethi indawo eseduze nomnyango. Lezo zinyathelo ezengeziwe ziyengezela ngokuhamba kwesikhathi.
ezimbili. Yakha Isikhathi Ohlelweni Lwakho
Kulula ukungena emsebenzini bese ukhohlwa ukusukuma nokunyakaza. Ukuze ugweme ukuhlala phakathi nalo lonke usuku lwakho lokusebenza, setha ama-alamu ambalwa ukuze akukhumbuze ukuthi uvuke futhi uhambehamba—ngisho noma wenza izikhathi ezimbalwa nje endlini yakho.
3. Zibekele Imigomo Ongayifinyelela
Ungalindeli ukusuka ezinyathelweni eziyi-1,000 zansuku zonke uye ezinyathelweni eziyi-10,000 ngobusuku obubodwa. Ukuzibekela umgomo ophakeme kakhulu kuzokwenza kube lula ngawe ukuwuyeka. Esikhundleni salokho, sebenzisa indlela yakho ufike ezinyathelweni ezimbalwa ngokunyuka kwansuku zonke noma kwangeviki ozizwa ukhululekile kukho.
Ezine. Yenza Ukuhamba Kwakho Kujabulise Kakhudlwana
Kungakhathaliseki ukuthi udala uhlu lokudlalayo olunamandla olugcwele ama-bangers, landa isiqephu sakamuva se-podcast yakho oyintandokazi (nazi iziphakamiso ezimbalwa, noma ngabe uyathanda ukudla , izincwadi noma ubugebengu beqiniso ) noma ushayele umngane ucingo nixoxe ngenkathi nihamba, okubalulekile ukukusiza ukuthi ungene kulezo zinyathelo—okuyiqiniso ukuthi kungase kube yisicefe—kujabulise futhi kuthakazelise kakhudlwana. Uma wazi ukuthi ukuhamba kwakho kungaba okujabulisayo, maningi amathuba okuthi uzohamba.
OKUhlobene : Izindlela Ezi-10 Ezilula Zokushisa Amakhalori angu-100 Njengamanje
