✔️ 2022-04-18 00:06:50 - Paris/France.
Pamapeto pake, monga ambiri aife, ndimalowa m'chizoloŵezi choipa chogona pabedi langa ndikutsegula mapulogalamu pafoni yanga. Ndikatopa ndi Instagram ndi Strava, nthawi zambiri ndimatsegula pulogalamu yanga ya iPhone's Health kuti ndiwone mawerengero anga atsiku ndi tsiku. Ndidutsa nthawi yanga ndili pabedi, kuwerengera masitepe ndi kusinthasintha kwa kugunda kwa mtima ndiyeno ndimayang'ana manambala onse akuwunika koma kunena zoona ndizo zonse zomwe zili kwa ine: manambala. Sindikudziwa choti ndiyang'ane, kapena zomwe ziwerengero zimanena. Kodi kukhala ndi nthawi yothandizira 25,9% kumatanthauza kuti ndikuyenda moyipa?
Kuti mumve zambiri, posachedwapa ndinadumphira pa foni ndi Hila Glick, BPT, Wachiwiri kwa Purezidenti wa Physical Therapy and Patient Experience ku OneStep, nsanja ya digito yothandizira thupi. Mwa zina, pulogalamu ya kampaniyo imagwiritsa ntchito kusanthula kwamayendedwe pama foni am'manja kuti ipeze zambiri zokhudzana ndi thanzi la odwala ake.
Glick anati: “Timaona zinthu zosiyanasiyana, monga liwiro ndi kutalika kwa masitepe a wodwalayo, mayendedwe a wodwalayo, mawonekedwe ake poyerekezera ndi enawo. Ngakhale OneStep PTs samaganizirapo gawo limodzi, lotengedwa pamodzi ngati gawo lachithunzi chachikulu, ziwerengerozi zimatha kunena nkhani. Apa, Glick amagawana zomwe ena mwa manambala angatiuze za thanzi lathu komanso thanzi lathu.
Nkhani zokhudzana
Nthawi yothandizira inawonjezeka kawiri
Ili ndi gawo lakuyenda kwanu komwe mapazi onse ali pansi. Kuyenda mwachangu nthawi zambiri kumabweretsa nambala yotsika pano, chifukwa mutha kukhala ndi mpukutu wothamanga kuchokera kumapazi kupita kumapazi. Avereji ndi pakati pa 20 ndi 40%, malinga ndi Apple.
"Titha kuphunzira zambiri za wodwala yemwe amathera nthawi yochuluka pamiyendo yonse," akutero Glick. “Kukhoza kukhala chizindikiro chakuti wina akukhala wosakhazikika. Zikatero, akutero Glick, amagwirira ntchito limodzi pakuchita masewera olimbitsa thupi komanso kupewa kugwa.
Gait asymmetry
Glick akuwonetsa kuti anthu si zolengedwa zofananira. “Nkhope yathu siinali yofanana bwino ndipo mayendedwe athu siofanana kwenikweni,” akutero. Avereji asymmetry kwa achinyamata athanzi ali pakati pa 5 ndi 15 peresenti, pomwe achikulire amakhala pafupi ndi 15 mpaka 20 peresenti, malinga ndi kafukufuku wofalitsidwa m'magaziniyi. Mankhwala ndi sayansi pamasewera ndi masewera olimbitsa thupi.
"Ngati wina amagwirizana kwambiri ndi asymmetry, titha kukhala odekha," akutero Glick. Koma gulu lake likuyang'anitsitsa ma spikes kuti awone ngati wodwala amakonda mwendo mwadzidzidzi. Zimenezi zingatanthauze kuti mbali ina yafookerapo kuposa inayo kapena kuti akudumphadumpha chifukwa cha ululu. Kapena, zingangotanthauza kuti anayamba kunyamula thumba paphewa limodzi kapena kuyenda mumsewu wosagwirizana. Mofanana ndi ziwerengero zonsezi za kusanthula kwa gait, ziyenera kuganiziridwa pazochitika.
kutalika kwa njira
Monga momwe zimamvekera, zimayesa mtunda umene mukuyenda ndi sitepe iliyonse. Ndi nambala yapamwamba kwambiri, ndipo imasiyana kwambiri ndi munthu ndi munthu, ngakhale zimatengera kutalika kwanu (mwachiwonekere) ndi jenda, ndipo nthawi zambiri imachepa ndi zaka monga kuyenda, kapena kusuntha kumachepetsedwa ndipo kusinthasintha kumakhala kovuta kwambiri. . Sizogwirizananso ndi liwiro lanu loyenda monga momwe mungaganizire: "Anthu ena amayenda pang'onopang'ono koma mwachangu kwambiri, ena amakhala ndi nthawi yayitali ndipo amayenda pang'onopang'ono," akutero Glick. M'malo moyang'ana nambala yeniyeni, akuti, cholinga chachikulu apa chiyenera kukhala kukhala omasuka komanso okhazikika komanso okhoza kupitiriza kuyenda kwa nthawi yaitali. Inu mumatero.
Liwiro la makwerero: mmwamba ndi pansi
Glick akuwonetsa kuti masitepe amatha kukhala vuto lalikulu kwa odwala ena. Iye anati: “Anthu ena amawaopa ndipo amawapewa. Koma ngakhale mulibe masitepe m'nyumba mwanu, kuyendetsa bwino ndikofunikira pa moyo watsiku ndi tsiku kwa ambiri aife, kaya tikukwera kapena kutsika mumsewu, kapena kukwera masitepe kuti mulowe mnyumba, akutero. Gulu lake likawona kuthamanga kwapang'onopang'ono komwe kumasonyeza kuti wina akutseka phazi limodzi pambuyo pa mzake ndi sitepe iliyonse, amafufuza kuti awone ngati kungakhale kupweteka kwa mawondo, kukhazikika kapena matenda a mtima.
Avereji ya kugunda kwa mtima woyenda
Ngati wanu yamakono yolumikizidwa ndi wotchi yolimbitsa thupi, mutha kuwonanso kugunda kwamtima kwanu. Kuyenda kuyenera kukhala kocheperako pang'ono, zomwe zikutanthauza kuti ziyenera kukhala pakati pa 50-70% ya kuchuluka kwa mtima wanu. Koma m'malo moyang'ana nambala inayake, Glick akuti chinsinsi ndichakuti musamalire momwe mukumvera mukamayenda - simukufuna kuti mtima wanu ukugunda mwachangu kotero kuti muyenera kuyima ndikupumula mphindi imodzi mutayenda. .
Chithunzi chachikulu
Ndiye n’chifukwa chiyani ziŵerengero zonsezi zili zofunika? Glick akuwonetsa kuti mwachizoloŵezi, kwa ife omwe tingathe kuyenda, kutero nthawi zambiri komanso kukumbukira ubwino wa kuyenda kwathu ndi chimodzi mwa zinthu zabwino kwambiri zomwe tingachite pa thanzi lathu. Umu ndi mmene timayendera, osati ndi squat, osati kusambira,” iye akutero. "Timayenda wapansi padziko lonse lapansi, kotero tikufuna kuwonetsetsa kuti luso lofunikirali likugwiritsidwa ntchito bwino lomwe. »
O, moni! Mumamveka ngati munthu amene amakonda masewera olimbitsa thupi aulere, kuchotsera pamtundu wapamwamba wa thanzi labwino, komanso zinthu za Well+Good zokha. Lembani ku Well +gulu lathu lapaintaneti la Wellness Insider, ndikutsegula mphotho zanu nthawi yomweyo.
SOURCE: Ndemanga za News
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