Ingcinga yokuba sonke kufuneka sibambe amanyathelo angama-10,000 ngosuku imiliselwe kwiingqondo zabantu abaninzi, kanye njengombono wokulala iiyure ezisibhozo ubusuku ngabunye okanye ukwamkela ukuba isidlo sakusasa sesona sidlo sibalulekileyo sosuku. Kodwa ngaba elo nani lamanyathelo liyimfuneko ngokupheleleyo? Kuthekani ukuba ungangena kuphela amanyathelo angama-5,000 ngosuku? Ngaba oko kubala nantoni na? Iindaba ezimnandi kukuba ewe, nasiphi na isixa samanyathelo sifanelekile ngokupheleleyo.
Ziziphi iingenelo zokuHamba?
1. Inokukunceda ukuba unciphise umzimba
Ukuhamba kutshisa iikhalori, kwaye ngelixa inani leekhalori ozitshisayo lixhomekeke kwinani lezinto-isantya sakho, umgama wakho, ubunzima bakho, njl.njl-ukuba ujonge ukulahla iikhilogram ezithile, ukuhambahamba yindawo enkulu qala. Kwisifundo esincinci kwi IYunivesithi yaseSungkyunkwan eKorea , amabhinqa atyebe ngokugqithiseleyo awayehamba imizuzu engama-50 ukuya kwengama-70 izihlandlo ezithathu ngeveki kangangeeveki ezili-12, ngokomlinganiselo, anciphisa umjikelo wesinqe ngeeintshi ezisisi-1,1 yaye alahlekelwa sisi-1,5 ekhulwini samafutha emizimba yawo.
2. Inokukwenza Wonwabe ngakumbi
Ngaphezulu kokukunceda uzive ungcono ngokwasemzimbeni, olu hlobo lokuzilolonga lunokukunceda ukuba uzive ngcono ngokwasemoyeni. Izifundo, njengaye lo uvela kwiDyunivesithi yaseNebraska , baye babonisa ukuba ukuhambahamba rhoqo kunokunceda ekunciphiseni unxunguphalo, ukudandatheka nokuba neemvakalelo ezingathandekiyo. Kwakhona kunokonyusa ukuzithemba nokunciphisa iimpawu zokurhoxa ekuhlaleni.
3. Inokunciphisa ukubonakala kweeVeins zeVaricose
Ukuhamba rhoqo kuye kwafakazelwa ukunceda ukunciphisa ukubonakala kunye nentlungu ye-varicose veins, ngokutsho Iklinikhi yaseCleveland . (Qinisekisa ukuba utshintshe ube yi-sneaks ngaphambi kokuba uqale, ukukhusela ukulimala kunye nokwandisa ukujikeleza.)
4. Inokukunceda ukugcina izihlunu njengoko uneminyaka yobudala
Ngokuka a ufunda kwiYunivesithi yasePurdue , ukuhamba kunokunciphisa ukulahleka kwemisipha enxulumene neminyaka, kukunceda ugcine amandla amaninzi kunye nomsebenzi wakho.
5. Inokunceda ekwetyisani
Emva kokutya isidlo esinzima, musa ukuphosa phantsi kwisofa phambi kweTV. Ukujikeleza ibhloko yemizuzu engama-30 kuya kunceda ukuba izinto zihambe kwindlela yakho yokugaya kwaye ugcine amanqanaba eswekile egazi azinzile, amanqaku INew York Times .
Ngaba ngokwenene kufuneka uhambe ngamanyathelo angama-10,000 ngosuku ukuze uvune zonke ezo zibonelelo?
Impendulo emfutshane ithi, hayi. Ngoku ka UGqr. I-Min Lee , Unjingalwazi we-epidemiology kwiYunivesithi yaseHarvard T. H. Chan School of Public Health, injongo ye-10,000-nyathelo ayisekelwe kwisayensi-yayiyisicwangciso sokuthengisa. Ngokutsho kukaGqr. Lee, 'Inani kusenokwenzeka ukuba lavela njengesixhobo sokuthengisa. Ngowe-1965, ishishini laseJapan, iYamasa Clock and Instrument Company, lathengisa i pedometer ebizwa ngokuba yiManpo-kei, okuthetha ‘i-10,000 yemitha yemitha’ ngesiJapan.’ Uthi le nkampani isenokuba ikhethe elo nani kuba inani le-10,000, elibhalwe ngesiJapan, likhangeleka njengomntu ohambahambayo.
Ukuqukumbela ukuba amanyathelo e-10,000 ayengqongqo kakhulu, uDkt Chan kunye neqela labaphandi baye bazama ukufumanisa ukuba kukho inani elichanekileyo elijoliswe kuyo. Uphando lwabo yapapashwa kwintwasahlobo yokugqibela kwi Ijenali yoMbutho wezoNyango waseMelika kwaye wagqiba ekubeni nangona kungekho nzakalo ekufumaneni amanyathelo angama-10,000 ngosuku, awudingi ukubetha loo nombolo ukuze uvune izibonelelo zempilo. Enyanisweni, abaphandi bafumanisa ukuba kwabasetyhini abadala, ukuthatha amanyathelo ambalwa njenge-4,400 ngosuku kwakudityaniswa ne-41 yepesenti yengozi ephantsi yokufa ngexesha lokufunda xa kuthelekiswa nabasetyhini abahamba ngamanyathelo angama-2,500 ngosuku okanye ngaphantsi. Ukongezelela, kwakungabonakali ukuba ngaba abafazi bahamba ngamandla okanye bahambahamba nje endlwini.
Oko akuthethi ukuba akufanele ubethe amanyathelo angama-10,000 ukuba izinga lakho lokufaneleka okanye ishedyuli ivumela. UGqr. Lee uthi, 'andinciphisi amanyathelo angama-10,000 ngosuku…Kwabo banokufikelela kwi-10,000 amanyathelo ngosuku, kuhle kakhulu.' Nangona kunjalo, akuyomfuneko njengoko bekucingelwa ngaphambili ukuphumeza impilo entle.
Iindlela ezilula zokufumana amanyathelo angakumbi kwiMihla yonke
Nye. Ipaki iFurther Away
Oku akuyi kusebenza ngokwenene ngemini enemvula okanye enekhephu, kodwa ukuba kufuneka upake imoto yakho, musa ukukhetha indawo ekufutshane nesango lokungena. Loo manyathelo ongezelelweyo ayongeza ngokuhamba kwexesha.
Mbini. Yakha ixesha kwiShedyuli yakho
Kulula ukufunxwa emsebenzini kwaye ulibale ukuphakama nokushukuma. Ukuze ugweme ukuhlala ngexesha lomsebenzi wakho wonke, setha ii-alam ezimbalwa zokukukhumbuza ukuba uvuke kwaye uhambahamba-nokuba wenza nje iindawo ezimbalwa zendlu yakho.
3. Zibekele Usukelo Olufikelelekayo
Ungalindeli ukuhamba ukusuka kwi-1,000 yemihla ngemihla ukuya kwi-10,000 amanyathelo ngobusuku. Ukuzibekela usukelo oluphakame kakhulu kuya kwenza kube lula kuwe ukuncama. Endaweni yoko, sebenzisa indlela yakho ukuya kuthi ga kwinqanaba lamanyathelo ngokunyuka kwemihla ngemihla okanye kweveki oziva ukhululekile kuko.
Isine. Yenza ukuhamba kwakho kube mnandi ngakumbi
Nokuba wenza uluhlu lokudlala olunamandla olugcwele ii-bangers, khuphela isiqendu samva nje sepodcast oyithandayo ( Nazi iingcebiso ezimbalwa, nokuba uyangena. ukutya , iincwadi okanye ulwaphulo-mthetho lokwenyani ) okanye utsalele umnxeba umhlobo wakho nize nincokole ngoxa nihamba, nto leyo ekhokelela ekubeni ungene kuloo manyathelo—nto leyo, ngokuqinisekileyo, enokukruqula kancinane—kumnandi yaye kubangel’ umdla ngakumbi. Okukhona ukonwabisa ngakumbi ukwazi ukuba uhambo lwakho lunokuba lula, kokukhona uya kuhamba.
ENXULUMENEYO : Iindlela ezili-10 ezilula zokutshisa iikhalori ezili-100 ngoku
