Kunyangwe tichiziva kuti maekisesaizi akakosha pamatanho ese ehupenyu, kuzviita nguva dzose muvakuru vakuru kune mhedzisiro yakakosha. Mushure memakore makumi mashanu, muviri wedu unokwegura uye unochinja zvakasiyana-siyana, izvo zvinopera uye zvinogona kuita kuti unzwe usina simba.
Chinhu chakanaka pamusoro pekutamba mutambo ndechekuti matambudziko ehutano ane chekuita nezera anogona kunonoka, kana kudzivirirwa asati aonekwa. Iri, shure kwezvose, rudzi rwechishamiso chemishonga.
Kushanda kwakazara kunosanganisa kuramba, simba, kuenzanisa, uye kuchinjika maekisesaizi kunobatsira zvikuru. Uye kwete chete maererano nemamiriro emuviri, asiwo mupfungwa uye mupfungwa.
8 Zvakanakira Kuita Maekisesaizi kune Vakuru Vanopfuura 50
Inosimudzira hupenyu hurefu uye kuzvimiririra
Kushanda nesimba uye kuita maekisesaizi nguva dzose kunobatsira kuchengetedza kuzvimirira sezvatinokura. Kunyange zvazvo yakanakira kuderedza dambudziko rechirwere, kuvandudza hutano hwemapfupa nemoyo, kuwedzera simba remhasuru uye kubatana; zvinova zvinhu zvinokanganisa kugona kwako kurarama pasina rubatsiro.
Yeuka kuti zviri nani zviratidzo zvehutano hwako (kusimba, kuenzanisa uye kuwedzera kweropa), iwe unogona kunakidzwa nekukwegura. Ongororo yakaitwa neRejuvenation Research inovimbisa kuti “kushanda kuzvimiririra kunoenderana zvakananga nekusimba kwemuviri".
Uye usafunga kuti kurovedza muviri kunofanira kunge kwakanyanyisa. Nekufamba zuva nezuva, unogona kuderedza mikana yako yekuremara ne28 percent.
inochengetedza moyo wako
Chimwe chezvikonzero zvinotungamira zvekufa nehosha muvakuru vakura chirwere chemoyo. Nokufamba kwemakore, mwoyo wako unochinja uye unogona kuva nematambudziko emwoyo (stroke, heart attack, atherosclerosis, coronary arteries, etc). Sezvineiwo, kurovedza muviri kunogona kurwisa uye kuvadzivirira.
Hazvina kumbononoka kutanga hupenyu hunoshanda. Kuita maekisesaizi kunoderedza BP uye kunosimbisa tsandanyama, kusanganisira mwoyo wako, pamwe chete nokuchengetedza uremu hwako. Paunenge uchiita maekisesaizi emwoyo, sekufamba kana kufamba-famba, kurova kwemwoyo wako wekuzorora kunodonha nekufamba kwenguva uye kushushikana kwemoyo wako kwakaderedzwawo.
Inogona kunonoka kuderera kwekuziva
Zvichangobva kuwanikwa nesainzi zvinoratidza kuti maekisesaizi anogona kushandiswa sechidziviriro chezvirwere zvepfungwa, senge Alzheimer's. Pane hukama hwepedyo pakati pekuita maekisesaizi uye njodzi yakaderedzwa yedementia.
Huzhinji hwehukama hunobatsira pakati pekurovedza muviri nehuropi hunogona kunge huri nekuda kwekufambiswa kweropa kuri nani. Kurova kwemoyo uye oxygenation yehuropi inowedzerwa, pamwe nekuwedzera kuburitswa kwehomoni kunotungamirira mukukura kwemauroni.
Mukuwedzera, zvinozivikanwa kuti kurovedza muviri kunogona kuita kuti kurodze kuyeuka uye kuisa pfungwa uye kurara zviri nani; pamwe chete nekugadzira nzira dziri nani dzekugadzirisa matambudziko epfungwa nemanzwiro emangwana.
Inobatsira mapfupa kuti arambe akasimba
La osteoporosis, chirwere chinopera simba chinokonzera kuti mapfupa ave asina simba uye asina simba, nokudaro achiwedzera njodzi yekuputsika. Izvi ndezvechokwadi mushure mekuenda kumwedzi, apo kuwanda kwemapfupa kunogona kuderera nekukurumidza.
Mishonga inotakura uremu, iyo inomanikidza muviri kuti ushande zvinopesana negiravhiti, yakaratidzwa kuva yakanakisa mhando yekudzikisa njodzi yekutyoka kwemapfupa mukukwegura. Pfupa rinoenderana nekunetseka kwatinozviisa kwairi. Patinenge tichisimbisa muviri, tinoisa simba remuviri pamapfupa, zvichiita kuti avake matishu matsva uye ave akaoma uye akasimba. Kana ukasambovaratidza kushushikana, sekunge nekuramba kurovedza muviri, havana chikonzero chekusimba uye kuramba vakasimba.
Maekisesaizi esimba anosanganisira zvinhu zvakaita sekufamba, kutamba, kukwira masitepisi, nekufamba. Ichokwadi kuti mamwe maitiro epamusoro-soro, anorema-kutakura, akadai svetuka kana kumhanya, inogona kunge yakaoma zvakanyanya pamajoini evamwe vanhu vakuru vanopfuura makore makumi matanhatu.
Panzvimbo pekuzviita, sarudza yakaderera-inokanganisa maekisesaizi kuitira kuti irege kukuvadza majoini ako.
Kudzidzira kusimbisa kumira uye kuenzana kunogonawo kubatsira kuderedza dambudziko rekutsemuka kwemaoko uye hip, izvo zvinowanzobatanidzwa neosteoporosis.
Inovandudza kurongeka uye inobatsira kudzivirira kudonha
Mapopoma ndiyo inonyanya kukonzera kukuvara pakati pevanhu vane makore 65 zvichikwira. Chisingazivikanwe nevanhu vazhinji ndechekuti kudonha kunogona kudzivirirwa nyore.
Kunyange paine zvinhu zvakawanda zvinogona kuitwa nevanhu, zvinosanganisira kuona chiremba wavo kuti aongorore mishonga yavo uye kuona izvo zvinogona kuwedzera njodzi yekudonha, chinhu chinonyanya kukosha chechirongwa chekudzivirira kudonha ndechekugara uchisimbisa muviri kuti uvandudze chiyero uye kusimba. .
Kudzidzira muviri kunoderedza njodzi yekudonha nekuti inovandudza kurongeka uye inosimbisa tsandanyama uye mapfupa. Mukuwedzera, vanokurudzira simba, kufamba uye kuenzanisa, izvo zvinonyanya kushanda mukuderedza dambudziko rekudonha.
Iwe unofanirwa kubhadhara zvakanyanya kune maekisesaizi eiyo moyo, sechinhu chakasimba chakakosha kusimba rakazara-muviri uye kugadzikana.
Inogona kuderedza manzwiro ekusurukirwa uye kuora mwoyo
Sezvatinokura, ndokwomuzvarirwo kunzwa kuora mwoyo uye kusurukirwa, zvikurukuru kana takarasikirwa navadiwa. Mashoko akanaka ndeokuti kurovedza muviri kunogonawo kuvandudza hutano hwako hwepfungwa. Nyanzvi dzinotenda kuti kurovedza muviri kune mhedzisiro yakananga pane iyo hormone serotonin, yakabatana nemafungiro, pakati pemamwe "makemikari anofara."
Mazhinji emigumisiro yekurovedza muviri pauropi yataurwa pamusoro-yakadai sekuvandudzwa kweokisijeni, kuyerera kweropa, uye kugadzirwa kwehomoni-zvinogona kubatsira avo vanopfuura makumi mashanu kurwisa hutano hwepfungwa.
Inogona kudzivirira kurasikirwa kwemasuru
La sarcopenia, kana kurasikirwa nezera-kurasikirwa kwemasumbu, kunowanzoitika pakati pevakuru vakuru. Pane imwe nguva apo izvi zvaizivikanwa semazuva ose. Zvaifungwa kuti tsandanyama dzaingodzikira nekufamba kwemakore uye kuti hapana chaigona kuitwa kuchinja izvozvo. Chokwadi ndechekuti masayendisiti akaratidza kuti tsandanyama inogona kuwedzerwa chero zera.
Nzira yakanakisa yekurwisa sarcopenia ndeyekuita maekisesaizi. Kudzidziswa kwe kushorwa inozivikanwa kugadzira tsandanyama, asi kumwe kutsvagurudza kunoratidza izvozvo walk inogonawo kubatsira kudzivirira sarcopenia. Kurasikirwa kwemhasuru uye simba kunogona kuita kuti zviwedzere kuoma kwatiri kuchengetedza kugona kwedu kushanda nekuchengetedza kuzvimiririra kwedu. Kureva kuti, maekisesaizi ekutakura uremu sekudzidziswa kuramba uye kufamba kunowedzera kukosha patinenge tichikura.
Resistance exercises, senge Kusimudza simbi uye kushandiswa kwe mabhandi ekupikisa, inogona kubatsira kukudziridza mhando II tsandanyama fibers. Sezvo vanhu vakuru vangave vachinzwa nekuputika kwekufamba sekusvetuka kana kuve nechiyero chidiki, iwe unogona kuita maekisesaizi wakarara pasi uye kugara pasi, senge-leg chair squats, kuputika kwehudyu, uye akagara dumbbell shoulder press.
Inogona kukubatsira kurara zviri nani
Pazera ripi neripi, basa remuviri rinodiwa kuchengetedza kurara kwehutano, izvo zvinokosha pahutano hwakakwana.
Pane tsvakurudzo dzakawanda dzinodzivirira kuti kurovedza muviri kunogona kuvandudza kunaka kwekurara uye nguva yaro, kunyanya muvanhu vanopfuura makore makumi mashanu. Kunyange vanhu vane kusingaperi kwehope, mamiriro ezvinhu akajairika pakati pevanhu vanopfuura makore e60 anogona kubatsirwa nekurovedza muviri.
Uye, nepo pave paine gakava rekuti kurovedza muviri usiku kunogona kukanganisa kurara, hapana humbowo hwakakwana hunotsigira chirevo ichocho. Iwe unofanirwa kungoyedza kudzivirira yakakwira-yakasimba maekisesaizi padhuze nenguva yekurara, sezvo inogona kukanganisa kugona kwako kurara.
Maitiro ekutanga maitiro ekurovedza muviri kana iwe wapfuura makumi mashanu?
Zvishoma zvinowanzowedzera kana ukasarudza kutanga. Uye kana iwe uri kutora tsika yekare yekurovedza muviri, zvishoma zvakanyanya.
Tinokurudzira kuti ushandise a kureruka kuramba, ita dzokororo shoma uye famba chinhambwe chipfupi pane kare. Neizvi isu tinotsvaga kudzivirira kuwandisa mhasuru dzako uye majoini uye kuona kuti muviri wako unopindura sei kune chimwe chiitiko.
Kana uri kushanda nemurairidzi, muudze kuti chinangwa chako chekutanga ndechekuona kuti haakuvare. Haasi ese maworkouts anofanirwa kuve akanyanya kusimba kuti ashande. Zvakare, zviri nani kusachinja zvinhu zvakawandisa panguva imwe chete. Iwe unogona kunyanya kudzora zvinhu zvitatu zvinoitika panguva yekudzidziswa kwako: rep count, uremu, uye mhando dzemaekisesaizi. Zvakanaka, iwe unoda kungo shandura chinhu chimwe panguva, saka iwe unoziva kuti ndeipi ine mhosva kana chimwe chinhu chikatadza.