Uninzi lwethu aluyazi ukuba mangaphi amanyathelo esiwathathayo ngosuku ukuba asijongi i-smartwatch. Enkosi ngokuyinxenye kubalandeleli bomzimba, uninzi lwethu lwazi ngokuthe ngqo ukuba mangaphi amanyathelo esiwafakayo yonke imihla. Kodwa ngaba zanele?
Ukwazi inani lamanyathelo emihla ngemihla kunokuba lulwazi olwaneleyo. Kwakhona kufuneka sazi ukuba zingaphi ekufuneka sizenze ukuze sihlangabezane nosukelo lobuqu lwempilo. Phezu kwayo nje isibakala sokuba iingcali zimisela amanyathelo angamawaka alishumi njengenani elifanelekileyo, kutheni elo nani lichanile?
Ngaba kufuneka wenze amanyathelo angama-10.000?
Nokuba sithenga siphi isixhobo sokuqina komzimba esinxibayo (i-smartwatch okanye i-bracelet yomsebenzi), kusenokwenzeka ukuba amanyathelo angama-10.000 yinombolo yomlingo esiyicwangcise kwisixhobo sethu. Kodwa kutheni elo nani? Yonke into isekelwe kwizibalo zomgama ohanjiweyo.
Ngokweengcali, amanyathelo angama-10.000 alingana neemayile ezintlanu (iikhilomitha ezisi-8). Leyo linani ekuthiwa linceda ukunciphisa iimeko ezithile zempilo, ezifana noxinzelelo lwegazi kunye nesifo sentliziyo. Ubalo lwamanyathelo lwemihla ngemihla lukwanegalelo kwisindululo sokuqina komzimba ukufumana ubuncinci imizuzu eyi-150 yomthambo ophakathi ngeveki.
Mangaphi amanyathelo ekufuneka uwathathe ngosuku?
Uphononongo lwezenzululwazi lufumene ukuba abantu abadala abasempilweni banokuthatha malunga ne-4000 ukuya kwi-18.000 amanyathelo ngosuku, kwaye amanyathelo angama-10.000 ngosuku lunjongo efanelekileyo yabantu abadala abanempilo. Ukuba sijonge indlela yokuthelekisa amanyathelo ethu emihla ngemihla kunye nenqanaba lomsebenzi, iingcali ziseka ezi ndidi zilandelayo:
- Ayisebenzi: amanyathelo angaphantsi kwama-5.000 ngosuku
- Umyinge (esebenzayo noko): ukusuka kwi-7.500 ukuya kwi-9.999 amanyathelo emihla ngemihla
- Iyasebenza kakhulu: amanyathelo angaphezu kwe-12.500 ngosuku
Inani lamanyathelo esijolise kuwo ngosuku kufuneka asekelwe kwiinjongo zethu. Nangona kunjalo, kubalulekile ukuba ungagxili kakhulu kwelo nani, ubuncinane ekuqaleni. Eyona nto ibalulekileyo kukuba siqale ukwenza ngaphezulu koko besikwenzile ngaphambili. Oko kukuthi, siya kubeka amandla ethu ekunyuseni intshukumo yonke imini.
Kwakhona, kubonakala kukho umahluko omkhulu kwi-avareji yenani lamanyathelo athatyathwa ngabafazi namadoda. Ukususela ebuntwaneni ukuya ebudaleni, amadoda athanda ukuhamba ngakumbi. Kubantwana nabafikisayo, bahamba umlinganiselo wezinyathelo ezili-12.000 16.000 ukuya kwezili-10.000 12.000 ngosuku. Kwelinye icala, amabhinqa aselula afumana phakathi kwe-XNUMX XNUMX ne-XNUMX XNUMX. Lo mkhwa uyaqhubeka de ube ngumntu omdala.
Inani lamanyathelo ngokweenjongo
Nangona kunjalo, inani lamanyathelo acetyiswayo emihla ngemihla liyahluka ngokuxhomekeke kwinjongo yethu. Nokuba sifuna ukunciphisa umzimba okanye ukuphucula amandla, amanyathelo esiwathathayo anokwahluka ngokwenani.
Ukunciphisa umzimba
Ukuba ukuphulukana neekhilogram ezimbalwa yinjongo yakho iyonke, uya kufuna ukujolisa ubuncinci amanyathelo angama-10.000 ngosuku. Nangona inani elichanekileyo lisekelwe kwizinto ezifana nobudala, isini kunye nokutya, uphando oluthile lufumene ukuba ukunika ubuncinane 15.000 amanyathelo ngosuku ihambelana nomngcipheko ophantsi we-metabolic syndrome.
Kodwa ukuba amanyathelo angama-15.000 ngosuku abonakala ngathi yinjongo ephezulu, ukufika malunga ne-10.000 kuya kusinceda sinciphise umzimba kwaye siphucule isimo sethu sengqondo.
Phucula inqanaba lokomelela
Ukuphucula umgangatho wokufaneleka, kufuneka sazi ukuba mangaphi amanyathelo esiwathathayo ngoku ngosuku. Kucetyiswa ukuba ube ne-pedometer (zixabiso eliphantsi kuneempahla ezinxitywayo) ukubona ukuba mangaphi amanyathelo esiwathathayo. Sinokusebenzisa i-smartphone, kuba uninzi lunezixhobo zokubala ezakhelwe ngaphakathi.
Emva koko siza kumisela injongo 500 ukuya kwi-1.000 amanyathelo angakumbi kunomyinge wethu wangoku. Kucetyiswa ukuba sigcine olu lwando luncinci kangangeveki okanye ezimbini (okanye nangaphezulu) de sibe silungelelanise kakuhle notshintsho. Emva koko siyakwenza olunye ulwando oluncinci kwaye siphinde inkqubo de sibe malunga ne-10.000 amanyathelo ngosuku.
Ukuba inqanaba lomsebenzi wethu wangoku kunye nokubalwa kwamanyathelo kwisiphelo esisezantsi (ngaphantsi kwama-5.000), sinokuqala ngokudibanisa amanyathelo angama-250 ukuya kuma-500 ngosuku. Kwiveki yokuqala, siza kugxila ekwandiseni inani lamanyathelo akho ngama-250 yonke imihla (okanye yonke enye imini). Xa oku kuvakala ukuba kuyalawuleka, siyakongeza amanyathelo angama-500 suku ngalunye de sibethe 10.000 amanyathelo ngosuku.
Gcina inqanaba lempilo yangoku
Ukuba sanelisekile linani lamanyathelo esiwathathayo ngosuku, eyona njongo iphambili isenokuba kukugcina umgangatho wethu wokomelela.
Kodwa phambi kokuba uzinze kweli nani, siya kuqinisekisa ukuba udibana nezona ngcebiso zincinci zokuzilolonga. Ngokutsho koMbutho wezeMpilo weHlabathi, abantu abadala badinga ubuncinci imizuzu eyi-150 yomsebenzi we-aerobic ophakathi kwiveki nganye, okanye imizuzu engama-30 yomsebenzi njengokuhamba, iintsuku ezintlanu ngeveki. Ngethamsanqa, ixesha esilichitha sisenza umthambo libalwa kumanyathelo ethu emihla ngemihla.
Iingcebiso zokuhamba ngakumbi
Ngoku silazi inani lamanyathelo esiwadingayo ngosuku ukufikelela usukelo lwethu, lixesha lokuba siqale ukuhamba. Ngokuxhomekeke kwindlela yokuphila kunye nexesha elikhoyo, kukho iindlela ezininzi esinokuzithatha ukongeza uhambo lwemihla ngemihla. Ezinye iingcebiso zokuyila zokwandisa inani lamanyathelo akho emihla ngemihla zezi:
- Bandakanya uhambo lwemihla ngemihla. Ukuba sinexesha elaneleyo, ukuhamba imizuzu engama-30 ukuya kuma-60 suku ngalunye kufanele kusifumanele umgama owothusayo.
- thatha uhambo oluncinci. Siza kulwahlula usuku lube ngamacandelo amathathu (kusasa, emva kwemini nasebusuku) kwaye siya kuzibophelela ekuhambeni i-10 ukuya kwi-15 imizuzu kwithuba ngalinye. Ekupheleni kosuku, siya kube sidibene nemizuzu engama-30 ecetyiswayo yokuzilolonga kwaye sithathe amanyathelo anzima.
- Thetha ngokobuqu. Endaweni yokuthumela imiyalezo ngoko nangoko okanye sithumelele abo sisebenza nabo, siya kuvuka siye kwiitafile zabo.
- hamba ngendlela engalunganga. Siza kusebenzisa igumbi lokuhlambela kude neofisi yethu ukonyusa amanyathelo emihla ngemihla.
- hamba imayile eyongezelelweyo. Siza kukhetha ukuhamba kancinci nanini na sinokukhetha emini. Ngokomzekelo, siya kupaka kwindawo ekude nomsebenzi size sihambe ngeenyawo ukuya kweso sakhiwo.
- Thatha izinyuko. Ewe, oku mhlawumbi lelona cebiso lidumileyo xa kufikwa ekufumaneni amanyathelo amaninzi, kodwa eli liza ne-twist. Sakuba sifike kumgangatho olindelekileyo, siya kuhla size sibuyele phezulu.
- hamba sithethe. Nanini na kunokwenzeka, siya kuzama ukukutsalela umnxeba kwiindawo esinokuhamba kuzo okanye esihamba ngesantya esiphezulu kuzo xa uthetha.
- Ukuhamba ngexesha lemisebenzi yabantwana bethu. Ukuba sinabantwana abadlala imidlalo okanye abanenxaxheba kumsebenzi ofuna ukuba sibekho, sinokuhambahamba ebudeni boqheliselo lwabo kunokuba sihlale sibukele.