Ukuthi Ubuchwepheshe Obugqokekayo Bungakusiza Kanjani Ukufinyelela Izinjongo Zakho Eziyisinyathelo

-Delile

• Kungani Kufanele Nginakekele Izinyathelo Zami Zansuku Zonke, Noma kunjalo?
• Ungazilandela Kanjani Izinyathelo Zakho Nge-Tech?
• Ama-Pedometers
• Ama-Smartwatches nama-Trackers Omsebenzi
• Ungangena Kanjani Izinyathelo Eziningi Osukwini Lwakho
• Buyekeza kwe-

Isikhathi sokuqala lapho ugcina umkhondo wezinyathelo zakho kungenzeka ukuthi usesikoleni samabanga aphansi, usebenzisa ama-pedometers angenalutho ukuze ufunde ngokubaluleka kokusebenza. Kepha ubuchwepheshe bokulandelela imfanelo bufikile eside kusukela ezinsukwini zakho zekhefu, kanye nenqwaba yamawashi ahlakaniphile, izinhlelo zokusebenza zezempilo, nezilandeleli zomsebenzi zidalwe ukukusiza ukubala izinyathelo zakho. Nakhu okudingeka ukwazi mayelana nokulandela ukuhamba kwakho.

Kungani Kufanele Nginakekele Izinyathelo Zami Zansuku Zonke, Noma kunjalo?

Umqondo wokuthi kufanele uhambe izinyathelo ezingu-10,000 ngosuku cishe ugxilile enkumbulweni yakho, ngakho-ke uvelaphi ngempela? "Inombolo yezinyathelo ezingu-10,000 yatholwa eJapane eminyakeni engaphezu kwengu-40 edlule," kusho uSusan Parks, i-CEO ye-WalkStyles, Inc., umenzi we-DashTrak pedometer. Ochwepheshe bezempilo baseMelika baqala ukwamukela imodeli yaseJapan yempilo enempilo. (Kuhlobene: Ingabe Ukuhamba Izinyathelo Eziyi-10,000 Ngosuku Kudingeka Ngempela?)

Kodwa ukufinyelela lesi sinyathelo somgomo akusona isiqondiso, ngokusho koMnyango Wezempilo Nezinkonzo Zabantu wase-U.S. Esikhundleni salokho, kuyindlela nje abantu abangakhetha ngayo ukuhlangabezana nemihlahlandlela esemqoka yemisebenzi, okubandakanya ukwenza okungenani imizuzu eyi-150 yokuqina okulingene noma imizuzu engama-75 yokusebenza ngamandla kwe-aerobic isonto ngalinye. Uma usebenzisa ikhawunta yesinyathelo ukuze ulandelele ukuqhubeka kwakho ngemihlahlandlela, umnyango uncoma ukuthi uqale ubeke umgomo wesikhathi (amaminithi okuhamba ngosuku), bese ubala ukuthi zingaki izinyathelo ezidingekayo ukuze ufinyelele lowo mgomo.

Yize kunjalo, amaphesenti ayi-19 kuphela abesifazane baseMelika abahlangabezana nezinkombandlela zomnyango zomsebenzi womzimba, futhi izibalo ezinyukayo zansuku zonke zixhunyaniswe nezinzuzo ezinkulu zezempilo. Ocwaningweni lwango-2019 lwabesifazane asebekhulile abacishe babe yi-17,000, abacwaningi bathola ukuthi ababambiqhaza abalinganisa izinyathelo ezingama-4,400 ngosuku babenezinga eliphansi kakhulu lokushona kwabantu eminyakeni emine kamuva kunalabo abathatha izinyathelo ezingama-2 700 ngosuku (yize umphumela walinganiswa ngezinyathelo ezingama-7 500). Ngaphezu kwalokho, ukuhamba ngesivinini esisheshayo kungasiza ekwehliseni ingozi yokuba nomfutho wegazi ophakeme, i-cholesterol ephezulu, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo lwesibili, ngokusho kweNational Institutes of Health.

Ungazilandela Kanjani Izinyathelo Zakho Nge-Tech?

Ama-Pedometers

Yini i-pedometer?

Kusukela kokuyisisekelo nokungabizi kuye kokugcwele izinsimbi namakhwela, ama-pedometers wonke asebenza ngendlela efanayo ngokubala ama-electronic pulses isikhathi ngasinye lapho uthatha isinyathelo. Amamodeli athuthukisiwe abe esephindaphinda lawo ma-pulses ngobude obuhlelwe ngaphambilini noma ubude besinyathelo ukuze ubale isamba sebanga osalihambile noma osaligijimile. Nasi isikhathi sokukhipha leyo miyalo eza ne-pedometer yakho, ngoba ezinye zibhekisela "ekunyatheleni" kanye "nesinyathelo" ngokushintshana, kuyilapho abanye behlukanisa "isinyathelo" njengebanga phakathi kwesithende esisodwa esishaya kanye futhi, okungenzeka kube kabili. izinyathelo. Awufuni nje ukushintsha kancane—noma ukukopela—ibanga lakho eliphelele.

Ulinganisa kanjani igxathu lakho?

Ukhiye wokuthola imiphumela emihle kusuka kugajethi yakho entsha yisinyathelo esinembile (noma igxathu) ubude. Kunezindlela eziningana zokulinganisa lokhu, kodwa enye elula ukwenza uphawu ngemuva kwesithende sakho sokudla, bese uhamba izinyathelo ezingu-10 futhi umaka indawo lapho isithende sakho sokudla siphelela khona. Linganisa lelo banga bese uhlukanisa ngo-10. Okubanjwayo lapha ukuthi uqala kusuka esitobhini esifile, okungelona ijubane lakho elijwayelekile. Enye indlela ukukala ibanga elithile endleleni yomgwaqo, njengamamitha angu-20. Qala ukuhamba ngaphambi kwendawo yakho elinganiselwe, ukuze ufinyelele isivinini sakho esivamile sokuhamba ngesikhathi uqala ukubala izinyathelo. Kusukela kulayini wakho "wokuqala", kala ukuthi zingaki izinyathelo ozithathayo ukuze ufike kulayini "wokuqeda". Hlukanisa izinyawo zakho ezingu-20 ngenani lezinyathelo ozithathile ukuze ufike lapho.

Ugqoka kuphi i-pedometer?

Misa i-pedometer yakho okhalweni lwakho, ngokuhambisana nedolo lakho langakwesokudla, ubheke phezulu naphansi, ungatshekeleli eceleni. “Ukulinganisa ukukhahlela komlenze wakho kanye nokunyakaza kwenyonga,” kuchaza uParks. Uma wesaba ukuthi i-pedometer yakho izowa noma izongena endlini encane, faka iribhoni ngesiqeshana sesinqe bese usinamathisela ebhulukweni lakho.

Ama-Smartwatches nama-Trackers Omsebenzi

Cabanga ngamawatchwatches nama-trackers womsebenzi njengomzala ka-pedometer ovuthiwe ngokwengeziwe, onesitayela. Lezi zinsimbi ezincane ezigqokekayo zisebenzisa i-accelerometer — ithuluzi elincane elilinganisa amandla okusheshisa — ukuhlola ukusebenza komzimba, kufaka phakathi izinyathelo, umfutho, amakhalori ashisiwe, ukushaya kwenhliziyo, ukukhuphuka kokukhuphuka, nolunye ulwazi olunemininingwane eminingi kunama-pedometer endabuko. Ngenkathi ucwaningo luthole ukuthi ama-trackers agqokwe okhalweni (njenge-pedometer) anemba ngokungaguquguquki ekubalweni kwezinyathelo kunabaqaphi abagqoke izihlakala, lobu buchwepheshe busenembe ngokwanele. Izinhlelo zokusebenza ze-Smartphone ezilandelela izinyathelo zakho zenza ukubalwa kwezinyathelo kufinyeleleke kalula futhi kunganemba njengama-trackers agqokwe okhalweni, kepha kufanele agqoke ephaketheni lakho le-hip usuku lonke ukuze kunikezwe isibalo esinembile. (Nakhu ukuthi ungathola kanjani okuningi ku-tracker yakho yokuzivocavoca umzimba.)

Ungangena Kanjani Izinyathelo Eziningi Osukwini Lwakho

Uma ubheka ukusebenzisa lelowashi elihlakaniphile noma i-pedometer futhi uthole izinyathelo ezengeziwe, into esemqoka hhayi ukuyenza isijeziso, kodwa umkhuba nje ojwayelekile, kusho uParks. "Sizama kakhulu ukuthi abantu bazifake empilweni yabo," esho.

Ungazama ukuthola izinyathelo eziyi-10 000 kuhambo olulodwa, olude — kungaba ngamamayela ayi-5 — kodwa maningi amathuba okuthi, awunaso leso sikhathi, okungenani hhayi zonke izinsuku. "Ngizama ukuvuka ngingene engxenyeni yehora ekuseni, ngihambahamba endaweni yangakithi noma endaweni yokunyathela noma, uma ngingekho, ngihambahamba nje egumbini lami lehhotela," kusho uParks. Lapho efika ehhovisi, uqala athathe uhambo olusheshayo endaweni yokupaka, ecabanga ngosuku lwakhe oluzayo nokuthi yini okudingeka ayenze, ngakho akagcini nje ngokusebenza ngezinyathelo ezengeziwe kodwa uzilungiselela ngokwengqondo usuku olukhiqizayo. Ngokuhamba ngesivinini semitha eli-15 semizuzu engamahora amahlanu, uzongenisa izinyathelo ezingaba ngu-4,000. Ngezindlela ezincane zokwengeza izinyathelo ezengeziwe osukwini lwakho, khumbula lawa macebiso:

• Thatha izitebhisi noma nini lapho kungenzeka.
• Esikhundleni sokuphatha yonke impahla yokuhlanza phezulu phezulu ngasikhathi sinye (noma izitsha ezisuka etafuleni ziye ekhishini), thatha uhambo oluningana.
• Ngenkathi ulinde indiza esikhumulweni sezindiza, hamba uye wehla emaphaseji.
• Lapho uthenga ezitolo, hamba kuyo yonke indawo.
• Esikhundleni sokuthumela i-imeyili osebenza naye phansi ehholo, hamba uye ehhovisi lakhe.
• Hamba uzungeze indlu yakho ngenkathi ukhuluma nocingo.
• Khetha indawo yokupaka ekude nomnyango wesitolo, noma vele uhambe uye esitolo.
• Phatha inja uhambo olude.
• Yenza usuku lokuhamba nomngane wakho esikhundleni sokubabiza.

Uma ukweqa usuka ezinyathelweni zakho ezingama-4,000 kuya kwezingu-10 000 ngosuku olulodwa ubuyele kusofa, zizwe ukhululekile ukwakhela kukho. Zibekele u-20% ngaphezulu isonto ngalinye uze ufinyelele ku-10,000. Ngokushesha ngokwanele, uzobe uthwebula lezo zinyathelo ngaphandle kokucabanga.

Buyekeza kwe-