Nciphisa Izingozi Ze-Hypertension Ngokusebenza Okumangalisayo Nokuhamba Kwemandla
Ukuzivocavoca kungasiza ukuncipha kwengcindezi ephakeme yegazi imithi eminingi. Ukuzivocavoca njalo okufana nokuhamba okusheshayo kunconywa kubantu abane-hypertension yiziphathimandla zezempilo njenge-American Heart Association.
Izindaba ezinhle ukuthi ungakujabulela ukusebenza okuhlukahlukene, okubandakanya ukuhamba okufishane, okuhamba phambili, nokuhamba isikhathi eside ukuze uthole imiphumela oyifunayo.
Ukuqeqeshwa kwamandla, okwenziwa ngaphezu kokuzivocavoca kwe-aerobic, kunezinzuzo kubantu abanomfutho wegazi ophezulu.
Xoxa ngesidingo sakho sokuzivocavoca nodokotela wakho futhi uqinisekise ukuthi imuphi umgomo ufanele izimo zakho siqu nezidingo zokunakekelwa kwezempilo. Ungashintshi imithi yakho ngaphandle kokubonisana nodokotela wakho.
Uhlelo lokuqeqeshwa
NgoMsombuluko: Ukuqala kwesonto lakho lomsebenzi kungaba yindlala. Lolu usuku oluhle lokujabulela izikhathi ezintathu zokuhamba ezinzima zokuhamba, ngakho-ke usuku lwakho alugcini ngokweqile. Umoya phansi ekupheleni kosuku nge-flexible and routing routine ukuze unciphise ukucindezeleka.
NgoLwesibili: Usuku lokuzivocavoca. Hlanganisa ukuhamba okuhamba ngamaminithi angu-40 ngaphandle noma ku-script yokuhamba ngomzuzu wokusebenza wamaminithi angu-20.
NgoLwesithathu : Usuku lwe-hump. Ncipha ukucindezeleka kwakho ngokuhlela ukuhamba ngepaki noma isikhala esiluhlaza. Ungenza ukuhamba okusheshayo noma ukuhamba kancane, okuphumuzayo. Jabulela isimiso sokuzivumelanisa nezimo.
ULwesine : Usuku lokuzivocavoca.
Ukuhamba okuhamba ngamaminithi angu-40 nomzuzu wokusebenza wamaminithi angu-20.
NgoLwesihlanu: Phela ngesonto ngemisebenzi emithathu eyisigamu seminithi eyishumi. Ungase ufune ukwenza okulodwa ngaphambi komsebenzi, omunye emsebenzini wokuphumula, nomunye ngesidlo sasemini noma ngemuva komsebenzi. Manje ungakwazi ukuphumula ekhaya, uye emcimbini, noma uqale ukuhamba kwakho ngempelasonto.
NgoMgqibelo : Ngempelasonto yisikhathi esiphezulu sokubamba izinsuku zokuqeqeshwa okungenzeka awuzange ukwazi ukuzenza phakathi nesonto.
Uma ufushane emaminithini angu-150 wokuhamba okusheshayo, uhlele ukuhamba okuhambayo ukuqedela isonto. Uma ulahlekelwe iseshini yokuqeqesha amandla, ujabulele manje.
NgeSonto : Hlela ukuhamba ngokuzulazula ngokusebenzisa ipaki noma enye indawo eluhlaza ukuze unciphise ukucindezeleka. Ukuzivumelanisa nezimo nezindlela zokulula kungasiza ekunciphiseni ukucindezeleka.
Izincomo Zokuzivocavoca
Uzothola imikhakha ehlukene yokuzivocavoca kwengcindezi ephakeme yegazi njengoba izifundo ezintsha nezinkulu zithola ukuthi yikuphi okungcono kakhulu. Okubalulekile ukuthi ukuvivinya umzimba kunconywa, ngakho ungavumeli umfutho wegazi ophakeme ube yisizathu sokuwuqeda.
- I-American Heart Association itusa ukunciphisa ukucindezelwa kwegazi: "Thola okulingana nemizuzu engu-150 (amahora amabili nemizuzu engu-30) ngesonto ngokusebenza okulinganiselayo ngokomzimba, njengokuhamba okusheshayo. Hlela imizuzu engu-40, izikhathi ezintathu kuya kwezine ngesonto. Faka umsebenzi wokuqinisa imisipha okungenani izinsuku ezimbili ngesonto. Faka phakathi ukuzivumelanisa nezimo kanye nokuzivocavoca. "
- I-CDC incoma ukuthi, "Yiba nomthelela. Zama ukuthatha ukuhamba kancane kweminithi engu-10 kathathu ngosuku, izinsuku ezinhlanu ngesonto."
Ukuhamba Okumnyama
Ukuze uhambo lubhekwe njengokuzivocavoca okunamandla, ijubane lakho kufanele lihambe ngokushesha kangangokuba liphakamisa izinga lakho lokushaya futhi ungabona ukuthi uphefumula ngokushesha.
Hlela ukuthatha ijubane lakho lokuhamba ukuze ufinyelele leli zinga. Ungafaka futhi amagquma nezitebhisi ukuphakamisa izinga lenhliziyo yakho. Uma uthatha isisindo sakho noma ugqoke i-smartwatch noma ibhande lokuqina elikhombisa izinga lenhliziyo yakho, ihlose izinga elingama-50 kuya kwangu-70 wamaphesenti wezinga eliphezulu lenhliziyo yakho.
Ukusebenzisa Ifomu Elihle Lokuhamba
Qala ukuhamba okuhambayo ngalunye ngamaminithi ambalwa ngezinga elilula njengokufudumala. Thola okuningi ekuhambeni kwakho ngokusebenzisa ukuhamba okuhle kokuhamba kanye nesiteji esinamandla. Uzokwazi ukuphefumula ngokujulile, futhi uzothola ukwazi ukuhamba ngokushesha.
Gcina Ukuhamba
Zizenzele izicathulo zezemidlalo ezifanele ukuhamba ngempilo.
Izitayela eziningi zezicathulo ezigijima zifanelekile, kanti abasebenzi abasebenza esitolo esincane esihamba phambili besitolo bangaqiniseka ukuthi ulungele kahle. Bheka izicathulo ezizinzileyo neziguquguqukayo. Uma uhlela ukuhamba phakathi nosuku lomsebenzi, ulethe izicathulo zezemidlalo noma uthathe izicathulo zokududuza ezokuvumela ukuba uhambe ngokushesha.
Gqoka izingubo ezivulekile ezizokuvumela ukuba ujabulele ukuhamba ngaphandle kokuba umzila wakho noma ukunyakaza kwesandla kunqande. Khetha amakhekhe wezobuchwepheshe azokhipha isithukuthezi futhi akugcine upholile futhi owomile. Ungase futhi ugcine iqoqo lezigqoko zokuqeqesha ezisebenza emsebenzini noma emotweni yakho ukuze ushintshe okusheshayo.
Ukunyakaza
Kubalulekile ukuhlala u-hydrated. Ukungena emzimbeni kuyothinta ingcindezi yakho yegazi futhi kungadala isimo sakho. Phuza inkomishi yamanzi ngaphambi kokuhamba ngezinyawo kanye nendebe yamanzi eyengeziwe ngamakhilomitha ayilodwa ohamba ngawo, cishe imizuzu engama-20. Isiphakamiso esivamile ukuvumela ukoma kube yisiqondiso sakho. Kodwa-ke, uma ukhona emithini isignali yakho yokoma angeke ibe yithembekile. Kungase kudingeke uthwale ibhodlela lamanzi ukuze uthole amanzi lapho uhamba.
Yenza Isikhathi Sokuzivocavoca
Zombili izikhathi zokuzivocavoca ezinde futhi ezifishane zitholakale zizuzisa izifundo futhi zinconywa yiziphathimandla zezempilo. Uma uthola kunzima ukubeka eceleni isikhathi esikhulu sokuzivocavoca, thola isikhathi sokuhamba okusheshayo kwemizuzu eyishumi kuya kwengu-15. Ukusebenza kwamandla akudingeki ukuba kube isikhathi esiningi. Thenga amathikithi wokumelana noma ama-dumbbells ukuze ugcine isikhathi esisheshayo, noma sebenzisa ukuqeqeshwa kwe-bodyweight okudingi imishini.
> Imithombo:
> Park S, Rink LD, Wallace JP. Ukwakhiwa komsebenzi wokuzivocavoca kuholela ekunciphiseni kakhudlwana kwengcindezi yegazi kuneseshini elilodwa eliqhubekayo, ekungeneni kwesidumbu. Journal of Hypertension . 2006; 24: 9.
> Pescatello LS, MacDonald HV, uLamberti L, uJohnson BT. Ukuzivocavoca nge-Hypertension: Ukubuyekezwa Kwemithi Ye-Prescription Ukuhlanganisa Izincomo Ezikhona Nokucwaninga Okuvelayo. I-Curr Hypertens Rep. 2015; 17 (11): 87.
> "Umsebenzi Wokwenyama Nokucindezelwa Kwegazi," i-American Heart Association, 8/4/14.