Siyini Isilinganiso Sokuhamba Komuntu Omdala?

-Delile

• Isivinini sokuhamba esimaphakathi ngeminyaka
• Isivinini sokuhamba esimaphakathi ngocansi
• Yini ijubane elisheshayo?
• Ijubane lokuhamba nempilo
• Sizohamba ibanga elingakanani empilweni yethu?
• Ungaqala kanjani
• Okubalulekile

Ijubane elijwayelekile lokuhamba lomuntu lingamamayela ama-3 kuye kwangu-4 ngehora, noma imayela eli-1 njalo ngemizuzu engu-15 kuye kwengu-20. Ukuhamba kwakho ushesha kangakanani kungasetshenziswa njengesibonisi sempilo yonke. Ukuhlukahluka okuningana kunikela okwehlukile ngakunye, kufaka phakathi iminyaka, ubulili, nokuphakama.

Isivinini sokuhamba futhi sincike ebangeni lakho lokuqina, uhlobo lwendawo, nokuthi ungakanani umzamo owusebenzisayo. Ukuqina kungabuye kunqunywe ngesilinganiso semetabolism yakho, amaphesenti amafutha emzimbeni, kanye nohlangothi lwesinqe sakho. Amandla emisipha, ikakhulukazi emzimbeni wakho ophansi nasezintweni eziguqukayo, nawo athinta isivinini sokuhamba.

Funda ukuze ufunde kabanzi ngezici ezahlukahlukene ezibamba iqhaza ekuhambeni nasekuhambeni. Uzofunda futhi:

• izinzuzo zokuhamba
• indlela yokwenza ukuhamba kube yingxenye yesimiso sakho sansuku zonke
• ungayithuthukisa kanjani inqubo yakho ukuze uthole imiphumela emihle

Isivinini sokuhamba esimaphakathi ngeminyaka

Ngokuvamile, isivinini sokuhamba sincipha kakhulu njengoba iminyaka yakho inyuka. Ngokuya ngocwaningo lwango-2011, isivinini sokuhamba sincipha kancane unyaka ngamunye njengoba ukhula.USchimpl M, et al. (2011). Ukuhlangana phakathi kwejubane lokuhamba nobudala kubantu abaphilile, abaphila mahhala abasebenzisa i-accelerometry yeselula - Isifundo esiphambanweni. INGABE:
10.1371 / journal.pone.0023299 Lokhu kulinganiselwa kumehluko wemizuzu engu-1.2 kancane ekhilomitha ngalinye (.62 mile) eneminyaka engama-60 kuneminyaka engama-20.

Nali itafula elikhombisa isivinini sokuhamba esimaphakathi njengoba sikhula:

Ukuhamba kuyindlela enhle yokusiza ukuvimbela ukwehla kokusebenza komzimba okuvame ukuhambisana nokuguga. Kumahhala, kulula ukukwenza, futhi kungenziwa cishe noma yikuphi, okwenza kube yindlela ekahle yokuvivinya umzimba kuyo yonke iminyaka.

Abantu abadala asebekhulile mancane amathuba okuthi bathole inani eliphakanyisiwe lokuvivinya umzimba masonto onke, okungaba nomthelela ekwehleni ngokomzimba. Ukuhlala umile lapho usemncane kuzokwenza kube lula ukugcina ukuqina komzimba njengoba ukhula.

Isivinini sokuhamba esimaphakathi ngocansi

Ngokwesilinganiso, amadoda ahamba ngejubane kunabesifazane, ngejubane eliphakathi kobulili lifana kakhulu lapho abantu sebeneminyaka engama-20. Bobabili abesilisa nabesifazane banejubane lokuhamba elihlala lingaguquguquki lize lifike kuma-60s awo, okuyilapho liqala ukwehla kakhulu.

Lo mehluko kungenzeka ngoba abantu abadala asebekhulile abalitholi inani elinconywayo lomsebenzi womzimba wamasonto onke. Ngokuvamile, abesifazane mancane amathuba okuthi kunamadoda athole inani elinconywayo lokuvivinya umzimba masonto onke.

Leli thebula likhombisa umehluko esivinini sokuhamba ngezocansi nangobudala:

Yini ijubane elisheshayo?

Ukuhamba ngesivinini esisheshayo kusho ukuthi uzohamba ngokushesha kunokujwayelekile. Ijubane lakho linqunywa, ngokwengxenye, ngezinga lakho lokuqina. Ochwepheshe abaningi bokuqina babheka ijubane lokuhamba ngokushesha njengezinyathelo eziyi-100 ngomzuzu noma amamayela ama-3 kuye kwayi-3.5 ngehora.Kusho ukuthini “ukuhamba ngamandla”? (2013).
healthcorps.org/what-does-brisk-walking-mean/

Isivinini esisheshayo sihlobene ngoba kubhekiswa ezingeni lakho lokuzikhandla, okuncike ezingeni lakho lokuqina. Ukuze ibhekwe njengejubane, udinga ukukhuphula izinga lokushaya kwenhliziyo lakho nokuphefumula kwakho. Ungazizwa uphelelwa umoya noma ujuluke lapho uhamba ngesivinini.

Ungasebenzisa uhlelo lokusebenza noma umshini wokubonisa izinga lejubane ukukala ijubane lakho. Noma ungalinganisa isilinganiso sokushaya kwenhliziyo yakho usebenzisa i-pulse monitor, ibhendi yokuqina, noma umshini wokubala.

Ukubalwa kokuhamba ngokushesha njengokuvivinya umzimba ngokulingene futhi kuyindlela embi yokwandisa umsebenzi wakho womzimba. Lolu hlobo lokuvivinya umzimba lwenza izinga lokushaya kwenhliziyo yakho liqhubeke, likwenze uphefumule kanzima futhi usheshe, futhi lusekele ukugeleza kwegazi okunempilo. I-Centers for Disease Control and Prevention (CDC) incoma ukuthi uthole okungenani imizuzu engu-150 yokuvivinya umzimba ngokulingene noma imizuzu engama-75 yokuzivocavoca ngamandla isonto ngalinye.Ukuhamba. (2018).

Lapho uhamba ngokushesha, kuba ngcono. Ungasebenzela ukusheshisa ijubane lakho lokuhamba ngokusebenza kumasu akho. Lokhu kufaka phakathi ukuthuthukisa ukuma kwakho, igxathu, nokunyakaza kwengalo. Gqoka izicathulo nezemidlalo zokugqoka ezikahle ezivumela ukunyakaza okuhle.

Ijubane lokuhamba nempilo

Ukuhamba ngesivinini esisheshayo kusiza ukuthuthukisa ukuqina kwakho konke futhi kunezinzuzo eziningi zezempilo. Umsebenzi wokuqina okumaphakathi kukhulisa ukuphefumula kwakho nokushaya kwenhliziyo futhi kuthuthukise ibhalansi yakho nokuxhumana. Ukuhamba ngokushesha kugcina inhliziyo yakho, amaphaphu, nohlelo lokujikeleza kwegazi kuphilile.

Kuyasiza futhi ukwehlisa ubungozi bezifo ezingalapheki njengesifo senhliziyo, umdlavuza nesifo sikashukela. Ukuzivocavoca umzimba njengokuhamba ngezinyawo kungasiza ekuthuthukiseni inkumbulo yakho, ukwehla kwengqondo okuncane, nokunciphisa ubungozi bokuwohloka komqondo, ikakhulukazi lapho ukhuphula ijubane lakho.Abantu abadala asebekhulile abanesivinini sokuhamba kancane kungenzeka babe nengozi eyengeziwe yokuwohloka komqondo (2018).
eurekalert.org/pub_releases/2018-03/ags-oaw032318.php

Ukukhuphula izinga lomsebenzi wakho ngokuhamba ngezinyawo kungasiza ekugcineni isisindo esinempilo, umfutho ophansi wegazi, nokuqinisa imizwa yakho. Ungahle ungabi namathuba okuba nesifo sohlangothi noma uthuthukise uhlobo lwesifo sikashukela sohlobo lwesibili. Futhi, uzoqinisa amathambo nemisipha yakho. Lezi zinzuzo zikhula ngokwengeziwe futhi uhamba kaningi.

Izinzuzo zokuhamba ziba zinkulu uma uzikhandla ngokuhamba ngejubane elisheshayo noma ngokukhuphuka umqansa. Ngokuya ngocwaningo lwango-2018, ukuhamba ngejubane elisheshayo kungasiza ekwandiseni isikhathi sakho sokuphila.UStamatakis E, et al. (2018). Izinga lokuhamba elizilinganiselayo nayo yonke imbangela, isifo senhliziyo nemithambo yegazi nokufa komdlavuza: Umuntu ngamunye ohlanganyele ukuhlaziywa okuhlanganisiwe kwabahamba nge-50,225 abavela kubantu abayi-11 baseBrithani. INGABE:
10.1136 / bjsports-2017-098677 Ukuhamba ngesivinini kunciphisa ubungozi bazo zonke izimbangela zokufa, kubandakanya isifo senhliziyo, uma kuqhathaniswa nokuhamba kancane. Imiphumela yokuvikela ukuhamba ngamandla yayinkulu kubantu abadala.

Ucwaningo olwengeziwe oluvela ku-2018 luthole ukuthi iziguli zenhliziyo ezinejubane lokuhamba ngokushesha zinengozi encane yokulaliswa esibhedlela nokuhlala isikhathi esifushane esibhedlela uma kuqhathaniswa nalabo abahamba kancane.Iziguli zenhliziyo ezihamba ngokushesha zilaliswa esibhedlela kancane. (2018).
escardio.org/The-ESC/Press-Office/Press-releases/faster-walking-heart-patients-are-hospitalised-less Isivinini sokuhamba esisheshayo sikhombisa ukuhamba okukhulu, okusiza ukuvimbela ukukhubazeka, izifo, kanye nokulahleka kokuzimela, ngokusho kukadokotela oyedwa ocwaningweni, olwenziwe ngaphezu kweminyaka emithathu.

Sizohamba ibanga elingakanani empilweni yethu?

Ukuhlanganisa inani lakho eliphelele lezinyathelo esikhathini sempilo kukhombisa ukuthi lezo zinyathelo zihlanganisa kangakanani. Ngokwesilinganiso, umuntu uzobe esehambe amakhilomitha angaba ngu-75 000 ngesikhathi eba neminyaka engama-80.Ijubane lokuhamba elimaphakathi. (ng).
onaverage.co.uk/speed-averages/average-walking-speed Leli cishe licishe lilingane nokuhamba uzungeze umhlaba wonke e-Equator kathathu.

Cabanga ngalokhu isikhathi ngasinye lapho unethuba lokuhamba izinyathelo ezimbalwa ezingeziwe, noma ngabe uhamba ngokushesha ezungeza ibhulokhi, uthathe izitebhisi, noma uhambe uhambo olufushane. Inch nge-intshi, lezi zinyathelo zengeza futhi zenza umehluko.

Ungaqala kanjani

Ngenkathi ukuhamba ngezinyawo kungaba yilokho udokotela akuyalile, kusabalulekile ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlelo lokuhamba. Lokhu kubaluleke kakhulu uma uthatha noma yimiphi imithi noma unezimo ezithile zezokwelapha. Lokhu kufaka phakathi ukuzwa isiyezi, ukuquleka, noma ukuphefumula okuncane lapho uhamba. Khuluma nodokotela wakho uma uhlangabezana nobuhlungu emzimbeni wakho ophezulu.

Njalo lalela umzimba wakho futhi uvivinye umzimba ngokuphepha ukuvimbela ukulimala. Uma kungenzeka, thola umngani ohamba ngezinyawo ongaphindeka kabili njengomlingani wakho wokuphendula ozokusiza uhlale unentshisekelo.

Cabanga ukuzibekela imigomo ongayifinyelela futhi uzizuzise lapho uhlangabezana nayo. Ungabheka futhi ukubona ukuthi kukhona yini amaqembu okuhamba emphakathini wakho. Kodwa-ke uthatha isinqumo sokukwenza, zibophezele ukuqala ukuhamba indlela yakho ebheke empilweni engcono namuhla.

Okubalulekile

Isivinini sokuhamba samamayela ama-3 kuye kwayi-4 ngehora sijwayelekile kubantu abaningi. Kodwa-ke, lokhu kungahluka ngokuya ngezici eziningi kufaka phakathi ileveli yakho yokuqina, impilo yonke, nobudala.

Ngenkathi okuguquguqukayo okuningi kungadlala indima kusivinini sakho sokuhamba, okwenza ukuhamba njengengxenye yohlelo lwakho lokuzivocavoca ngokuqinisekile kuzoletha ushintsho oluhle.