Iziphumo zokungahlali phantsi kunye neeNzuzo zoMzimba

UGqr José Javier Varo, ingcali yoNyango lweNtsapho kwiYunivesithi yaseNavarra Clinic, ijongana ngokuthe ngqo neentsilelo zendlela yokuphila ehlala phantsi, kunye neenzuzo eziqinisekisiweyo ubuncinane imizuzu engama-30 yokuzivocavoca ngokulinganisela imihla ngemihla.

Kuluntu olusanda ngokwanda lwetekhnoloji, indlela yokuphila yokungaphumli ibe yingxaki yezempilo yoluntu jikelele. Ngaphezu kwesiqingatha sabemi abakwenzi umsebenzi oyimfuneko womzimba ukugcina ubume bempilo obugqwesileyo.

Yintoni ubomi bokungasebenzi?

Indlela yokuphila yokungaphumli, ekwabizwa ngokuba yindlela yokuphila engasebenziyo, ibhekisa ekuchitheni iiyure ezininzi uhleli okanye ungqengqile, wenza umthambo omncinci okanye ungenzi mthambo. Namhlanje, abantu abaninzi baseMelika (kunye nabantu abasehlabathini lonke) bachitha ixesha labo elininzi behleli, nokuba bephambi kweekhompyuter, oomabonwakude, okanye bedlala imidlalo yevidiyo. Oku kwenziwa mandundu zizitayile zomsebenzi ezifuna ukuhlala ixesha elide, ngokunjalo imikhwa yezothutho engasebenziyo, njengokusebenzisa kakhulu iimoto, iibhasi noololiwe.

Ukuhlala uhleli kuwuchaphazela njani umzimba wakho?

Indlela yokuphila engasebenziyo ineziphumo ezininzi ezimbi kwimpilo yomzimba nengqondo. Ezinye zezona zibalulekileyo zezi:

Ukutshiswa kwekhalori esezantsi: Ukungasebenzi kancinci, sitshisa iikhalori ezimbalwa, okwandisa amathuba okufumana ubunzima.
Ukuncipha kobunzima bezihlunu: Ukungabikho kokunyakaza kunokubangela ukulahlekelwa ubunzima bemisipha kunye nokunciphisa ukuxhathisa.
Ukuncipha kwamathambo: Ukungasebenzi kubangela amathambo ukuba ukulahlekelwa yi-mineral density, enokukhokelela kwi-osteoporosis.
Ukuphazamiseka kweMetabolism: Ubomi obungaphumliyo bunokutshintsha indlela umzimba imetaboliza amafutha neeswekile.
Ubuthathaka bokhuselo lomzimba: Abantu abangasebenziyo banokufumana ukulungelelana kwabo majoni omzimba.
Ukujikeleza okungalunganga: Ukungabikho kokunyakaza kunokubangela ukungahambi kakuhle kwegazi.
Ukukrala: Amanqanaba e- ukuvuvukala emzimbeni inokunyuka ngenxa yokungasebenzi.
Ukungalingani kweHormone: Kusenokubakho utshintsho kwimveliso yehomoni ngenxa yokungabikho komsebenzi womzimba.

Kubalulekile ukuba uthathele ingqalelo izinto ezingeloncedo kubomi obungaphumliyo kwaye ujonge iindlela zokulwa nayo.

Imingcipheko yempilo yokuphila ubomi bokungaphumli

Indlela yokuphila yokungaphumli idityaniswe nokunyuka okukhulu komngcipheko wokuphuhlisa izifo ezahlukeneyo ezingapheliyo, njenge:

Izifo zentliziyo: Ukungabikho kokuzivocavoca umzimba kubangela uxinzelelo lwegazi, iingxaki ze-coronary kunye ne-stroke.
Uhlobo II seswekile: Ukungasebenzi kwandisa umngcipheko wokuphuhlisa esi sifo se-metabolic, esichaphazela indlela umzimba oqhuba ngayo i-glucose.
Ukutyeba kakhulu: Isikali sekhalori sijonge ekuzuzeni ubunzima. ukungatshisi iikhalori ezisetyenzisiweyo.
Iintlobo ezithile zomhlaza: Ubomi obungahlaliyo bufunyaniswe bunxulunyaniswa nomngcipheko owongeziweyo ikholoni, ibele, kunye nomhlaza we-endometrial.

Ukongeza, kukho ubungqina obubonisa ukuba indlela yokuphila engasebenziyo inokuba negalelo ekwandeni ukufa kwangaphambi kwexesha. Okukhona umntu ehleli, kokukhona umngcipheko omkhulu kwimpilo yakhe.

Inqaku elidibeneyo:

Ukufunda kubuguqula njani ubomi bakho kwaye kwandisa ulonwabo

Iingenelo zokuvula ubomi bakho

UGqr. Varo ugxininisa ukuba ukwenza umthambo ubuncinane imizuzu engama-30, njengokuhamba, ukuqubha okanye ukukhwela ibhayisekile kunokuba luncedo olukhulu empilweni. Ezi zibonelelo ziquka:

Iphucula impilo yentliziyo: Ukuzilolonga rhoqo kunceda ukugcina a intliziyo esempilweni kunye nokunciphisa uxinzelelo lwegazi.
Ukulawula ubunzima: Ukuzilolonga rhoqo kubalulekile gcina ubunzima obusempilweni kunye nokuthintela ukutyeba.
Ukunciphisa umngcipheko wesifo: Ukwenza umthambo rhoqo kunokunceda ukuthintela izifo ezingapheliyo ezifana nesifo seswekile kunye neentlobo ezithile zomhlaza.
Impilo yengqondo ephuculweyo: Umthambo yindlela entle kakhulu ukunciphisa uxinzelelo kunye namanqanaba okuxhalaba, kunye nokuphucula umoya jikelele.
Ukwandiswa kwamandla: Ukuzilolonga rhoqo kunokwenza ukuphucula amanqanaba amandla ewonke kunye nomgangatho wokulala.
Ukonyuka kwexesha lokuphila: Ukusebenza kunxulunyaniswa ne phila ixesha elide kunye nomgangatho wobomi obungcono.
Ukuphucula ukusebenza emsebenzini nasesikolweni: Umsebenzi womzimba unako ukuphucula ugxininiso kunye nemveliso.

Uqala njani umthambo?

Ukuba ubuphila ubomi obungaphumli, ukuqala ukwenza umthambo kunokubonakala kunzima. Nangona kunjalo, kubalulekile ukukhumbula oko nawuphi na umlinganiselo wokuzilolonga ungcono kunokungabikho. Nanga amanye amacebiso ukuze uqalise:

Qala ngokucotha: Ukuba awuzange wenze imithambo, qala ngeeseshini ezimfutshane (imizuzu eyi-10 ukuya kweli-15) kwaye ngokuthe ngcembe wandise ubude bexesha kunye nokuqina.
Khetha imisebenzi oyithandayo: Fumana imithambo ekusebenzelayo iyahlekisa, nokuba kukudanisa, ukuqubha, ukuhamba okanye ukudlala imidlalo.
Zibekele usukelo olusengqiqweni: Ilungisiwe iinjongo ezinokufikeleleka nezinokulinganiswa oko kukukhuthaza ukuba uqhubeke.
Faka umsebenzi kwindlela yakho yemihla ngemihla: Fumana iindlela zokusebenza ngakumbi ekhaya nasemsebenzini, njengokuthatha izinyuko endaweni yelifti okanye ukuhamba ngexesha lekhefu.

Yenza umthambo ekhaya nasemsebenzini

Nazi ezinye iindlela zokukhuthala ngakumbi ekhaya nasemsebenzini:

Ekhaya:

Yenza imisebenzi yasekhaya enjengokucoca okanye ukulima.
Zilolonge ngelixa ubukele iTV, njengokuhamba endaweni, ukwenza i-squats, okanye ukuphakamisa iintsimbi.
Sebenzisa iividiyo zokuzilolonga kwi-intanethi okanye ii -apps ukwenza umthambo ekhaya.
Hamba-hamba kwindawo ohlala kuyo okanye udlale ngaphandle nabantwana bakho okanye izilwanyana zasekhaya.

Emsebenzini:

Phakama ujikeleze nokuba kanye ngeyure.
Thatha izinyuko endaweni yelifti.
Cela idesika yokuma okanye i-treadmill ukuba kunokwenzeka.
Ukuqhuba iintlanganiso zokuma okanye zokuhamba.

Impembelelo yendlela yokuphila engenzi nto kwimpilo yengqondo

Ukungasebenzi komzimba akuchaphazeli nje umzimba kuphela, kodwa kukwanayo iziphumo ezibi kwimpilo yengqondo. Ezinye zeempembelelo ziquka:

Ukonyuka kwexhala kunye nokudakumba: Umsebenzi womzimba ukhulula i-endorphins unceda phucula iimoya.
Ukunciphisa ukuzithemba: Ukungabikho komsebenzi kunokukhokelela kwiimvakalelo ze ukungabi namsebenzi kunye nokudimazeka.
Ukulahlekelwa ngumdla kwimisebenzi yentlalo: Abantu abahleliyo badla ngokuzahlula kwaye bathathe inxaxheba kancinane kwimisebenzi yentlalontle.

Kubalulekile ukuba wonke umntu, nokuba ungakanani na ubudala kunye nemeko yomzimba, athathele ingqalelo ukwenza umthambo njengenxalenye yobomi bakhe bemihla ngemihla. Ukutshintsha okuthobekileyo kunokukhokelela kwiinzuzo ezibalulekileyo zempilo kunye ukuphucula umgangatho wobomi bubonke.