Zowona kuti muyenera kusuntha kwambiri si chinsinsi kwa nthawi yayitali. Kusuntha kwa moyo, kumathandizanso kukhalabe ndi thanzi labwinobwino - kumangiriza kuchuluka kwa glucose ndikulimbitsa kukakamizidwa, kumakhala ndi phindu pa chiwerengerocho. Kusayenda kwa kusunthika kumasowetsa matenda amtima ndi mitsempha yamagazi, chifukwa cha komwe nthawi ya moyo imafupikitsidwa. Ndipo ngati mukuchepetsa thupi, zolimbitsa thupi ndizofunikira kwambiri - kuti kulemera kumapitilira.
Pafupifupi, kuti mukhale ndi thanzi, muyenera kuyenda kuchokera ku 8,000 mpaka 10,000 tsiku lililonse, pomwe mtunda ungaswedwe m'magawo. Zambiri zotere zimatsogolera ku World Health Organisation (omwe).
Amakhulupirira kuti kuchuluka kwa magawo ndi chandamale kuti mukhale ndi moyo wathanzi. Ndipo, komabe, ndizosamveka. Ndi anthu angati omwe angachitike tsiku limodzi, kutengera kuchokera kumodzi kuchokera m'makhalidwe amodzi a thupi ndi kuchuluka kwa maphunziro opita patsogolo. Ndikusuntha kwambiri tsiku lililonse, pali zidule zingapo zingapo.
Njira 1. Pedometer - tonse
Ikani pulogalamu yolowera ku Smartphone yanu (itha kuchitidwa kwaulere) kapena mugule chibangiri cholimbitsa thupi kuti mufufuze magawo. Yesetsani munthu wa 10,000, nthawi yomweyo kapena pang'onopang'ono: Masiku aliwonse atatu akuwonjezera mawonekedwewo mwa magawo 100-300. Mutha kupikisananso ndi atsikana kapena inunso. Pali ntchito za izi, zomwe zimakupatsani mwayi wokonza mitundu ya "olowa" ina. Mwachitsanzo, a Peromondo kapena zeopoxa.
Njira 2. Thandizeni - Inde!
Osakana kuyankha. Amayi anaitanitsa kanyumbayo kuti muzimutsuka mabedi? Pita! Pambuyo pa phwando, phiri la mbale zowonongeka? Afotokozereni alendo kunyumba kwanu. Gwiritsani ntchito mwayi uliwonse wosuntha.
Njira 3. Kugwira Ntchito Ndi Ubwino Wopindulitsa
Nthawi zambiri oyendetsa ofesi yaying'ono. Ogwira ntchito ambiri amakhala maola 4-6 pakompyuta popanda kuphwanya. Chifukwa chake simungathe kuchita. Zidzakhudza kunenepa, komanso thanzi. Osati pachabe malinga ndi miyezo yoteteza anthu, ndizosatheka kukhala patsogolo pa mlaliki wopitilira maola awiri osasokoneza. Gwiritsani ntchito nthawi yovomerezeka kuti mupumule. Kubwereka khosi, pangani masewera olimbitsa thupi osavuta, pitani kwa wozizira kuti amwe madzi, yendani mu ofesi. Ndipo popumira nkhomaliro, yesani kusiya ofesi osachepera mphindi 15.
Njira 4. Kunyumba - pa phazi
Musanayambe ntchito, imatulutsa theka la theka la ola kuti muziyenda pamapazi, zovuta. Koma pambuyo - kuchuluka kwake. Pezani chizolowezi chothandiza pa zoyendera zingapo zoyimitsidwa kale komanso mtunda wonsewo wogonjetsa phazi. Musakhale aulesi kupita kumalo ogulitsira omwe ali mnyumbamo. Ndi kusiya malo okwera, pang'ono pang'ono. Mwachitsanzo, ngati mukukhala pa 11, mutha kuyenda pansi pamiyendo inayi, kenako - pitani.
Njira 5. Njira Yogwira
Gwiritsani ntchito mwayi uliwonse woti mugwiritse ntchito sabata mwachangu. Gulani njinga, stung, skis. Phunzitsani banjali kapena kupeza gulu pakati pa abale, abwenzi, anzanu. Mutha kusakanso anthu omwe ali ndi malingaliro ofanana ndi mafomu apadera, monga okonda njinga othamanga kapena kukwera, maulendo osiyanasiyana.