Kuthekani ukuba ungathabatha ipilisi eyokwenza konke oku kulandelayo: kokubili ukuphatha nokukhusela ukukhuluphala , ukuthintela isifo senhliziyo, ukuphucula ukuhamba, ukuphucula ukukhathazeka, ukubonelela ukuxinwa kwengcinezelo, ukuphucula umgangatho wobomi obuninzi, ukukhusela isifo sikashukela , ukuphucula impilo ende, ukukhusela ingqondo , kwanokuthintela ukufa kwangoko kwangoko ? Ngaba awuyi kuthatha? Ewe, loo pilisi yemilingo ibizwa ngokuba ngumsebenzi, kwaye uqeqesho oluqhelekileyo rhoqo lusebenza yonke imiba engentla kunye nokunye.
Ukuzivocavoca kunye neMpilo Yentliziyo
Iminyaka emine yophando iye yabonisa ukuba ukuqhuba rhoqo kuphucula ukuqina komzimba kwaye kunokukunceda ukukhusela isifo senhliziyo. Ukongeza kwimizuzu engama-15 ngosuku lomsebenzi we-aerobic ngokomzimba kwindlela yokuphila yangaphambili kunokunyusa impilo enomdla ngeminyaka okanye ngaphezulu!
Kukho iindlela ezininzi apho uqeqesho lunokuphucula impilo yempilo. Kwisifundo seMpilo yabahlengikazi, abo bahamba ngokukhawuleza okanye bafumana ukuvavanya ngokunyanisekileyo kwimizuzu engama-30 imihla ngemihla babenomngcipheko ophantsi wokufa kwegazi ngokukhawuleza kwiminyaka engama-26 yokulandelelana.
Olunye uphando luye lwabonisa ukuba ukungabikho komzimba kubantu besetyhini abaneminyaka engama-30 ubudala nangaphezulu kunokuba yingozi enkulu yesifo senhliziyo kunokubhema okanye uxinzelelo lwegazi!
Uphando oluninzi luye lwabonisa ukuba imisebenzi yomzimba iphumela kwiziganeko ezimbalwa zeentliziyo ezinokungahambiyo kumadoda nakwabasetyhini abaneminyaka engama-65 nangaphezulu, eguqulela kwingcipheko encinci yokuhlaselwa kwentliziyo kunye nokungaphumeleli kwentliziyo .
Umsebenzi oqhelekileyo owenziwe ngokomzimba uye waboniswa ukunceda ukulawula uxinzelelo lwegazi, ukunciphisa umngcipheko wesifo, nokuphucula impilo yemithambo yegazi kuwo wonke umzimba.
Ukuzivocavoca kunye nokulahlekelwa kwesisindo
Ukuzivocavoca rhoqo kuyimfuneko kunoma yimuphi umzamo wokulahlekelwa ubunzima kwaye unokudlala indima enkulu ekukhuseleni ukukhuluphala. Ngokwezikhokelo zoLawulo lokuPhulukiswa komzimba kunye nokunyaniseka kwabasebenzi abadala abapapashwe ngo-2013 yi-American Heart Association, i-American College of Cardiology, kunye ne-Obesity Society, iinkqubo ezinzulu zokungenelela zokuphila ziza kubonisa ukuba umsebenzi osebenzayo, njengokuhamba ngokukhawuleza, ubuncinane imizuzu engama-150 ngeveki-elinganayo ubuncinane imizuzu engama-30 ngosuku ngeentsuku ezingama-5 zeveki.
Ukugcina ubunzima obulahlekileyo okanye ukunciphisa ubunzima bexesha elide kuphinda kudlulileyo kunyaka okanye kunjalo, amanqanaba aphezulu omsebenzi uyacetyiswa: malunga nama-200 ukuya ku-300 imizuzu ngeveki, ngokuhambelana nesikhokelo.
Ezinye iinzuzo zokuzivocavoca
Kukho ubungqina obuninzi bokuzivocavoca kuphucula imizwa kunye nokubonelela ukuxinwa kwengcinezelo, kwaye kunokukunceda nokuxinezeleka. Olunye uphando luye lwabonisa ukuba ukuzivocavoca rhoqo kunokunceda ukukhusela isifo sikashukela. Kwaye ubungqina obuninzi obonakalisiweyo bungabanceda ukukhusela ingqondo, kungcono kunanoma yimuphi umbuzo we-crossword!
Ngokomlinganiselo, akunqwenela ukufumana isizathu esihle sokungazibandakanyi okanye ukubandakanya umsebenzi owenziwe ngomzimba ngandlela-thile nsuku zonke. Ukuba ufuna ukufumana impilo kwaye uhlale uphilile, uqeqesho luyindlela enokuthenjwa, ephezulu yokukwenza oko.
Imithombo :
Brown WJ, Pavey T, Bauman AE. Ukuthelekiswa kwabantu abanobungozi beentsholongwane zesifo senhliziyo phakathi kwabantu abadala abadala. I-Br J Sports Med 2014. i-doi: 10.1136 / i-jjorts-2013-093090. [Epub ngaphambi kokuprinta]
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ukumelana nomngcipheko ophantsi, ukuphila ngendlela enempilweni kunye nomngcipheko wokufa kwegazi ngokukhawuleza phakathi kwabasetyhini. JAMA 2011; 306: 62-69.
Cooney G, Dwan K, Mead G. Ukuzivocavoca ukuxinezeleka. JAMA 2014; 311: 2432-33.
I-Jensen MD, uRyan DH, i-Apovian CM, i-Ard JD. 2013 I-AHA / ACC / i-TOS isikhokelo sokulawulwa kokugqithisa nokugqithisa kubantu abadala: ingxelo ye-American College of Cardiology / American Heart Association Task Force kwiZikhokelo zokuSebenza kunye ne-Obesity Society. Uhambo luka-2013. I-Epub DOI: 10.1161 / 01.cir.0000437739.71477.ee.
Soares-Miranda L, Sattelmair J, Chaves P, Duncan GE, et al. Umsebenzi wokwenyama kunye nokuhluka kwentlawulo yenhliziyo kubantu abadala abadala: uphando lwezempilo lwe-cardiovascular health. Ukuhamba ngo-2014; 129: 2100-10.