Iningi lethu alazi ukuthi zingaki izinyathelo esizithathayo ngosuku uma singabheki iwashi elihlakaniphile. Sibonga ngokwengxenye kubalandeleli bokufaneleka, abaningi bethu bazi kahle ukuthi zingaki izinyathelo esingena kuzo usuku ngalunye. Kodwa ingabe zanele?
Ukwazi inombolo yezinyathelo zansuku zonke kungase kungabi ulwazi olwanele. Kudingeka futhi sazi ukuthi zingaki okufanele sizenze ukuze sihlangabezane nemigomo yezempilo yomuntu siqu. Naphezu kweqiniso lokuthi ochwepheshe babeka izinyathelo eziyizinkulungwane eziyishumi njengenombolo enhle, kungani lelo nani linembile?
Ingabe kufanele wenze izinyathelo ezingu-10.000?
Ngaphandle kwedivayisi yokufaneleka egqokekayo esiyithengayo (i-smartwatch noma isongo lomsebenzi), kungenzeka ukuthi izinyathelo ezingu-10.000 ziyinombolo yomlingo esiyifake kudivayisi yethu. Kodwa kungani lelo nani? Konke kusekelwe ezibalweni zebanga elihanjiwe.
Ngokusho kochwepheshe, izinyathelo eziyi-10.000 zilingana cishe namamayela amahlanu (amakhilomitha ayi-8). Leyo inombolo okuthiwa isiza ukwehlisa izimo ezithile zempilo, njengomfutho wegazi ophakeme nesifo senhliziyo. Isibalo sesinyathelo sansuku zonke siphinde sibe negalelo esincomweni sokufaneleka sokuthola okungenani imizuzu engu-150 yokuzivocavoca okulingene ngeviki.
Zingaki izinyathelo okufanele uzithathe ngosuku?
Ucwaningo lwesayensi lwathola ukuthi abantu abadala abanempilo bangathatha izinyathelo ezingaba ngu-4000 kuya kwezingu-18.000 ngosuku, nokuthi izinyathelo eziyi-10.000 ngosuku ziwumgomo onengqondo wabantu abadala abanempilo. Uma sifuna indlela yokuqhathanisa izinyathelo zethu zansuku zonke nezinga lomsebenzi, ochwepheshe basungula izigaba ezilandelayo:
- Akusebenzi: izinyathelo ezingaphansi kuka-5.000 ngosuku
- Isilinganiso (isebenza kancane): isukela ku-7.500 kuye ku-9.999 izinyathelo zansuku zonke
- Isebenza kakhulu: izinyathelo ezingaphezu kuka-12.500 ngosuku
Inani lezinyathelo esizihlosile ngosuku kufanele lisekelwe ezinhlosweni zethu. Nokho, kubalulekile ukuthi ungagxili kakhulu kulelo nani, okungenani ekuqaleni. Okubalulekile wukuthi siqale ukwenza okuningi kwesike sakwenza phambilini. Okusho ukuthi, sizobeka amandla ethu ekwandiseni ukunyakaza usuku lonke.
Futhi, kubonakala kunomehluko omkhulu esilinganisweni senani lezinyathelo ezithathwa abesifazane nabesilisa. Kusukela ebuntwaneni kuya ebudaleni, amadoda avame ukuhamba kakhulu. Ezinganeni nasentsheni, zihamba ngokwesilinganiso amagxathu angu-12.000 kuya kwezingu-16.000 ngosuku. Ngakolunye uhlangothi, abesifazane abasebasha bathola phakathi kuka-10.000 12.000 no-XNUMX. Lo mkhuba uyaqhubeka kuze kube abantu abadala.
Inani lezinyathelo ngokwezinjongo
Nokho, inani lezinyathelo ezinconyiwe zansuku zonke liyahlukahluka kuye ngomgomo wethu. Kungakhathaliseki ukuthi sibheke ukunciphisa isisindo noma ukuthuthukisa amandla, izinyathelo esizithathayo zingahluka ngenani.
Ukwehla kwesisindo
Uma ukulahlekelwa amaphawundi ambalwa kuwumgomo wakho wonke, uzofuna ukuphokophela okungenani izinyathelo ezingu-10.000 ngosuku. Nakuba inombolo eqondile isekelwe ezintweni ezifana neminyaka, ubulili nokudla, ucwaningo olulodwa lwathola ukuthi ukunikeza okungenani 15.000 izinyathelo ngosuku ihlotshaniswa nengozi ephansi ye-metabolic syndrome.
Kodwa uma izinyathelo ezingu-15.000 ngosuku zibonakala ziwumgomo ophezulu, ukufika cishe ku-10.000 kuzosisiza ukuthi sehlise isisindo futhi sithuthukise isimo sethu sengqondo.
Thuthukisa izinga lokufaneleka
Ukuze sithuthukise izinga lokufaneleka, sidinga ukwazi ukuthi zingaki izinyathelo esizithathayo manje ngosuku. Kunconywa ukuthi ube ne-pedometer (eshibhile kunezingubo ezigqokwayo) ukuze ubone ukuthi zingaki izinyathelo esizithathayo. Singasebenzisa futhi i-smartphone, njengoba iningi linezibali zezinyathelo ezakhelwe ngaphakathi.
Bese sizobeka umgomo 500 kuya ku-1.000 izinyathelo ezengeziwe kunesilinganiso sethu samanje. Kuphakanyiswa ukuthi kugcinwe lokhu kukhuphuka okuncane isonto elilodwa noma amabili (noma ngisho nangaphezulu) kuze kube yilapho sesilungise kahle ushintsho. Bese sizokwenza okunye ukukhuphuka okuncane futhi siphinde inqubo kuze kube yilapho sithola izinyathelo ezingaba ngu-10.000 ngosuku.
Uma ileveli yethu yamanje yomsebenzi kanye nokubala kwezinyathelo kusezingeni eliphansi (ngaphansi kuka-5.000), singaqala ngokungeza izinyathelo ezingama-250 kuya kwezingu-500 ngosuku. Ngeviki lokuqala, sizogxila ekwandiseni isibalo sezinyathelo zakho ngama-250 nsuku zonke (noma zonke izinsuku). Uma lokhu sekubonakala kulawuleka, sizokwengeza izinyathelo ezingu-500 usuku ngalunye size sishaye izinyathelo ezingu-10.000 ngosuku.
Gcina ileveli yokufaneleka yamanje
Uma sanelisekile ngenani lezinyathelo esizithathayo ngosuku, umgomo oyinhloko kungase kube ukugcina ileveli yethu yokufaneleka yamanje.
Kodwa ngaphambi kokuzinza kule nombolo, sizoqinisekisa ukuthi uhlangabezana nezincomo ezincane zokuzivocavoca kwe-aerobic. Ngokusho kweNhlangano Yezempilo Yomhlaba, abantu abadala badinga okungenani imizuzu engu-150 yomsebenzi we-aerobic umfutho omaphakathi isonto ngalinye, noma imizuzu engama-30 yomsebenzi njengokuhamba ngezinyawo, izinsuku ezinhlanu ngesonto. Ngenhlanhla, isikhathi esisichitha sizivocavoca sibalwa ekubalweni kwezinyathelo zethu zansuku zonke.
Amathiphu okuhamba kakhulu
Manje njengoba sesilazi inani lezinyathelo esizidingayo ngosuku ukuze sifinyelele umgomo wethu, sekuyisikhathi sokuqala ukuhamba ngezinyawo. Ngokuya ngendlela yokuphila nesikhathi esitholakalayo, kunezindlela ezimbalwa esingazisebenzisa ukuze sengeze uhambo lwansuku zonke. Ezinye izincomo zokudala zokwandisa isibalo sezinyathelo zakho zansuku zonke yilezi:
- Hlanganisa nokuhamba kwansuku zonke. Uma sinesikhathi esanele, ukuhamba imizuzu engama-30 kuya kwengama-60 usuku ngalunye kufanele kusitholele ibanga elimangalisayo.
- thatha uhambo oluncane. Sizohlukanisa usuku lube izingxenye ezintathu (ekuseni, ntambama nasebusuku) futhi sizozibophezela ukuhamba imizuzu eyi-10 kuye kweyi-15 kulowo nalowo mzuzu. Ekupheleni kosuku, sizobe sesihlangabezane nemizuzu engu-30 enconyiwe yokuzivocavoca futhi sithathe izinyathelo ezibalulekile.
- Khuluma mathupha. Esikhundleni sokuthumela imiyalezo esheshayo noma ukuthumela i-imeyili esisebenza nabo, sizosukuma siye ematafuleni abo.
- hamba ngendlela engafanele. Sizosebenzisa indlu yokugezela kude nehhovisi lethu ukuze nje sandise izinyathelo zansuku zonke.
- hamba imayela elengeziwe. Sizokhetha ngokuqaphela ukuhamba kancane noma nini lapho sinenketho phakathi nosuku. Isibonelo, sizopaka endaweni ekude nomsebenzi bese siyahamba siye esakhiweni.
- Thatha izitebhisi. Yebo, leli yithiphu elidume kakhulu uma kuziwa ekutholeni izinyathelo ezengeziwe, kodwa leli liza ne-twist. Uma sesifike esitezi esilindelekile, sizokwehla bese siphindela phezulu.
- hamba ukhulume. Noma nini lapho kungenzeka, sizozama ukushaya izingcingo ezindaweni lapho singahamba khona noma sisheshise lapho ukhuluma.
- Ukuhamba ngesikhathi semisebenzi yezingane zethu. Uma sinezingane ezidlala ezemidlalo noma ezihlanganyela emsebenzini odinga ukuba sibe khona, singahambahamba phakathi nemikhuba yazo esikhundleni sokuhlala futhi sibukele.