Izinzuzo zokuzivocavoca njalo zihlanganisa nokuvimbela nokwelashwa kokukhuluphala .
Yini Ebalinganisa Ukuzivocavoca?
Uma umphakathi wezokwelapha nezokwelapha ukhuluma ngokuzivocavoca, ngokuvamile sisho noma yikuphi ukusebenza ngokomzimba. Lokhu kungaba ukuhamba ngezinyathelo , ukwenza izitsha, ukwenza imisebenzi yasendlini jikelele, ukwenza umsebenzi wendawo yendawo, ukulima ingajwayelekile, noma ukudlala nezingane zakho noma izilwane ezifuywayo.
Lokhu futhi kubhekisela emafetheni ahlukene omsebenzi owenziwe ngokomzimba, njengezemidlalo yethimba, ukugijima, i- yoga , ubuciko bokulwa, ngisho nokuphakanyiswa kwesisindo.
Kunezigaba ezihlukene zokuzivocavoca, ngokusekelwe ukuthi ngabe i-aerobic (njengokubhukuda nokugijima) noma i-anaerobic (njengokuphakamisa isisindo). Ukuzivocavoca uye kwahlukaniswa ngokuya ngokuthi ngabe kubhekwa yini ukuqeqeshwa okude noma ukukhuthazela. Ekugcineni, kunamazinga ahlukahlukene, noma amandla, okwenziwa ngokomzimba; Ngokuvamile lokhu kubhekwa njengokufaka ukukhanya, okulinganiselayo, futhi okunamandla.
Kufanele Uzivocavoca Kangaki?
Impendulo elula yalokhu ukuhamba ngangokunokwenzeka nsuku zonke-ngaphandle kokuya endaweni yokulimala, yebo! Ucwaningo luye lwabonisa ukuthi ukuhlala isikhathi esingaphezu kwamahora amane nsuku zonke empeleni kunzima kakhulu ohlelweni lwezinhliziyo kunokuba ugwayi ugwayi.
Imikhombandlela eminingi kazwelonke kanye nasemhlabeni wonke iphakamisa ukuthola okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo njalo ngesonto.
Lokhu kungahumusha imizuzu engama-30 yokuzivocavoca umzimba ngokuphindwe kasikhombisa ngesonto, isibonelo. Futhi ucwaningo luye lwaveza izinzuzo zezempilo zokuhamba ngamaminithi angu-30 nsuku zonke: ku-Nurses 'Health Study, ngokwesibonelo, labo abahamba ngokukhawuleza noma abaphumelele ukuzivocavoca umzimba okungenani imizuzu engama-30 nsuku zonke babe nengozi ephansi yokungazelelwe ukufa komzimba phakathi neminyaka engu-26 yokulandela.
Yini ebala njengokuzivocavoca umzimba? Imisebenzi yemvelo efana nokulima okujwayelekile , ukuhamba okusheshayo, ukudansa kwebhola, nokulingana kufinyelela esigabeni sokuzivocavoca umzimba.
Ukwengeza, ngokusho kweMicrosoft Activity Guidelines yamaMelika kusukela eMnyangweni wezeMpilo eNingizimu neMelika (HHS), ukuthola okungenani ihora elingu-1 nemizuzu engu-15 yokuzivocavoca ngamandla onke masonto onke kungahlangabezana nesilinganiso esincane sokusebenza okuphakanyisiwe. Ukuzivocavoca okukhulu kuhlanganisa imisebenzi efana nokuhamba emanzini, ukuhamba ngebhayisikili noma ngaphezulu kwamamayela ayishumi ngehora, ukubhukuda okusheshayo, ukugijima, ukuvivinya umzimba okuvamile, nokukhwabanisa okunzima noma ukumba umgodi, phakathi kwabanye.
Inothi lemihlahlandlela ye-HHS ukuthi izinzuzo zezempilo ezengeziwe zingatholakala ngokukhulisa inani lomsebenzi wokuzivocavoca umzimba okungenani amahora amahlanu ngesonto, noma ukwandisa ukuzivocavoca ngamandla okungenani amahora amabili / 2 ngesonto.
Le mihlahlandlela iphinde ikhuthaze ukuhlanganyela ekuvivinya umzimba kwemisipha okungenani izinsuku ezimbili ngesonto. Lokhu kubalulekile ekwakheni nasekulondolozeni amathambo aqinile, ukuqina komzimba wonke, kanye nokwanda komzimba osindayo-okusiza ekulwa nokukhuluphala ngokweqile.
Lezi ziqondiso ziphawula ukuthi "noma yiliphi inani lomsebenzi ongokwenyama lingcono kunokungenzi lutho ... ngisho nokusebenzisa imininingwana engamaminithi angu-10." Futhi lokhu kufinyelela engxenyeni engenhla eyenza umgomo ukuqhubeka uhamba ngangokunokwenzeka usuku lonke kuyisihluthulelo ukuze kube nempilo enhle nokuphila kahle esikhathini eside.
Imithombo :
Doucet E, iNkosi N, Levine JA, Ross R. Ukuvuselela ekuzivocavoca nasekulawuleni isisindo. J Obes 2011; 2011: 358205. Epub 2011 Dec 18.
Imihlahlandlela yomsebenzi womzimba wabaseMelika. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Ifinyeleleke ku-intanethi ku-http: //www.health.gov/PAGuidelines/ ngoJuni 12, 2014.
U-Chiuve SE, i-Fung TT, i-Rexrode KM, iSpiegelman D, et al. Ukuhambisana nokuphila okungengozini, impilo enempilo kanye nobungozi bokufa kwe-cardiac ngokuzumayo phakathi kwabesifazane. I-JAMA 2011; 306: 62-69.