Yendani Ndi masewera olimbitsa thupi a aerobic komanso njira yabwino yofulumizitsa kagayidwe. Zimathandiza kuchepetsa kuchuluka kwa matenda aakulu. Phindu la thanzi la kuyendaTikhoza kuzilemba motere;
Ofufuza ku Wakayama Medical College ku Japan adayesa anthu omwe ali ndi matenda oopsa kwambiri, ndipo otenga nawo gawo 83 adayenda masitepe 12 patsiku kwa milungu 10000. Pambuyo pa milungu 12, adawonetsa kutsika kwakukulu kwa kuthamanga kwa magazi komanso kuchuluka kwamphamvu.
Ngakhale simungakwanitse kuchita masitepe 10000 patsiku, yendani kwa mphindi 30 tsiku lililonse kuti muchepetse kuthamanga kwa magazi.
Imawongolera kuchuluka kwa shuga m'magazi
Kuyenda pang'ono pafupipafupi kumathandizira kusala kudya komanso kuchuluka kwa shuga m'magazi a postprandial.
Kafukufuku wocheperako mwa okalamba osagwira ntchito omwe ali ndi milingo ya shuga m'magazi a 105-125 mg/dL adawonetsa kuti kuyenda pang'ono kwa mphindi 15 kapena mphindi 45 mutatha kudya (chakudya cham'mawa, chamasana, ndi chakudya chamadzulo) kumayang'anira kuyankha kwa shuga pambuyo pa chakudya.
Imalimbitsa mafupa ndikuthandizira kusuntha kwa mafupa
kuyenda nthawi zonseImalimbitsa mafupa mwa kukonza mafuta pakati pa mafupa ndi kulimbitsa ndi toning minofu.
Kumawonjezera mphamvu ya mapapu
Yendanikumawonjezera mphamvu ya mapapu. Ukamayenda, umalowetsa mpweya wochuluka kuposa pamene uli chikhalire. Kuphatikizika kwakukulu kwa okosijeni ndi carbon dioxide kungathandize kuwonjezera mphamvu ya mapapu, potero kumapangitsa kupirira ndi kuchita masewera olimbitsa thupi.
Kafukufuku wofalitsidwa adapeza kuti kulimbitsa thupi kwa aerobic kungathandize kuwonjezera kuchuluka kwa mapapo.
Kumawonjezera chitetezo cha m'thupi
YendaniAmathandizira kuchepetsa matenda omwe amayambitsa matenda pafupipafupi komanso kumalimbitsa chitetezo chamthupi. Kafukufuku adachitika pa 12 akuluakulu omwe amakhala ndi nyamakazi yokhazikika ku Duke University School of Medicine.
Ophunzirawo adafunsidwa kuti ayende pa treadmill kwa mphindi 10 katatu pa sabata kwa milungu 30. Pamapeto pa phunziroli, adawonetsa kusintha kwa chitetezo cha mthupi komanso chiopsezo chotenga matenda.
Imawonjezera ntchito ya m'mimba
Pamodzi ndi kudya zakudya zabwino, kupititsa patsogolo ntchito ya m'mimba kuyenda Muyenera.
Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi pang'onopang'ono kumakhala ndi ntchito yoteteza ku matenda a m'mimba. Iwo bwino m`mimba motility ndi magazi mu m`mimba thirakiti. Ndi izi, irritable bowel syndrome (IBS) Pali umboni wochepa wa zotsatira zake pa kudzimbidwa ndi kudzimbidwa.
Amapereka mphamvu
pamene mwatopa pitani kuyendaNdiwothandiza kwambiri kuposa kumwa kapu ya khofi ponena za kuwonjezeka kwa mphamvu.
Yendanikumawonjezera kuyenda kwa oxygen m'thupi. Imawonjezeranso cortisol, epinephrine ndi norepinephrine. Awa ndi mahomoni omwe amathandizira kukweza mphamvu.
amawongolera malingaliro
Kafukufuku wambiri wa sayansi amasonyeza kuti kuchita masewera olimbitsa thupi kukhumudwaZatsimikizira kuti zimathandiza kupewa YendaniAmalimbikitsidwa kwambiri ndi madokotala ndi amisala kuti akweze maganizo.
Zimachepetsa nkhawa
Yendanipopititsa patsogolo kayendedwe ka kayendedwe kake, komwe kumapereka maselo ndi zakudya ndi mpweya. nkhawa Imathandiza kuchepetsa milingo. Zimalimbikitsanso zolandilira zamanjenje komanso zimachepetsa kupanga mahomoni opsinjika.
Nthawi yoyenda komanso kulimba kumakhudza kuchuluka kwa anthu omwe amafa. Kafukufuku wa amuna 1239 adatenga maola 1-2 patsiku. kuyenda kwanuanapeza kuti amachepetsa chiopsezo cha imfa ndi 70% mwa amuna omwe ali ndi matenda a mtima, matenda a cerebrovascular, kapena khansa. Komabe, kuyenda kwa maola oposa 2 sikunasonyeze phindu lalikulu mwa amunawa.
Matani miyendo
Yendanikumalimbitsa minofu ya miyendo. Yendani pamalo amapiri kapena pa treadmill kuti mupange mphamvu zambiri. Kapena gwiritsani ntchito makwerero.
Mutha kupita kokayenda ndi masewera ena apamtunda monga kupalasa njinga kapena kuthamanga.
Kumakulitsa kuganiza mwanzeru
Yendanikumakuthandizani kuchotsa mutu wanu ndi kuganiza mwanzeru.
