Ukuhamba ngebhayisekile kunezibonelelo ezininzi zempilo kumanenekazi namadoda.Inceda ekuphuculeni iinkqubo ezahlukeneyo zomzimba kubandakanya izihlunu zakho kunye neenkqubo zentliziyo.Ukuhamba ngebhayisekile kunokuba nempembelelo entle kwimpilo yakho iyonke kwaye kunokwehlisa umngcipheko wezifo ezininzi.
Iinzuzo zokuHamba ngeBhayisikile
Nokuba luhlobo luni lwemijikelo oyisebenzisayo,ibhayisekile esongwayo okanye a ibhayisekile eqhelekileyo,ukukhwela ibhayisekile kunempembelelo entle kakhulu kwimpilo nakumzimba womntu, kwaye ngezantsi sizisa ezona nzuzo ziphambili eziziswa yibhayisekile kuye nabani na okhetha ukunyovwa.
Ukutyeba nokuLawula ubunzima
Xa kuziwa ekulahlekeni kwesisindo, kubalulekile ukuchitha iikhalori ezininzi, ngokumalunga nenani leekhalori ezisetyenzisiweyo.Ukuhamba ngebhayisikile ngumsebenzi omkhulu okhuthaza ukunciphisa umzimba, kuba unokuchitha phakathi kwe-400-1000 yeekhalori ngeyure, kuxhomekeke kukuqina kwebhayisikile kunye nobunzima bomqhubi webhayisikile.Ukuhamba ngebhayisikili kufuneka kudibaniswe nesicwangciso sokutya esinempilo ukuba uzama ukunciphisa umzimba.
Izifo zentliziyo
Ukuhamba ngebhayisikile rhoqo kuthathwa njengothintelo olulungileyo malunga nophuhliso lwezifo zentliziyo.Abakhweli beebhayisikile bane-50% yokunciphisa ingozi yokuhlaselwa yintliziyo.Kwakhona, ukuhamba ngebhayisikile luthintelo olubalaseleyo lwemithambo ye-varicose.Ngombulelo wokuhamba ngebhayisikile, umlinganiselo wokunqanda kwentliziyo uyanda, nto leyo ekhawulezisa ukuhamba kwegazi ngemithambo nemithambo.Kwakhona, ukukhwela ibhayisekile komeleza izihlunu zentliziyo yakho, kwehlisa ukubetha kwentliziyo kwaye kunciphisa amanqanaba amafutha egazi.
Umhlaza kunye neBhayisekile
Ukuhamba ngebhayisikili kwandisa izinga lentliziyo, kwaye ngaloo ndlela kukhuthaza ukujikeleza okungcono okanye ukuhamba kwegazi emzimbeni kunyekunciphisa amathuba okuba nomhlaza kunye nesifo sentliziyo.
Iziphumo zezifundo ezininzi zicebise ukuba inani labantu abanomhlaza okanye isifo senhliziyo lingancitshiswa nge-50% xa uhamba ngebhayisikili kwindawo yokuzivocavoca okanye ngaphandle.
Isifo seswekile kunye nokuHamba ngeBhayisikile
Ukuhamba ngebhayisikile kubonakalise ukuba yeyona midlalo ifanelekileyo kwizigulana zeswekile, njengoko kungumsebenzi we-aerobic wohlobo oluphindaphindiweyo noluqhubekayo.Kwiimeko ezininzi, ukungabikho kokusebenza komzimba yimbangela ephambili yesifo, kwaye abantu abajikelezayo imizuzu engama-30 ngosuku bafikelela kwi-40% ngaphantsi kokuba nesifo sikashukela.
Ukwenzakala kwamathambo kunye neArthritis
Ukuhamba ngebhayisekile kuya kuphucula unyamezelo lwakho, amandla kunye nokulungelelana.Ukuba une-osteoarthritis, ukukhwela ibhayisekile lolona hlobo lufanelekileyo lokuzilolonga, kuba luhambo olunempembelelo ephantsi ebeka uxinzelelo oluncinci kumalungu.Ipesenti yabantu abadala abahamba ngebhayisikili iyanda imihla ngemihla kuba inceda ukuphucula ukuguquguquka kwabo ngaphandle kokubangela nayiphi na imisipha okanye intlungu edibeneyo.Ukuba uhamba ngebhayisikili yakho rhoqo, uya kuba namadolo aguquguqukayo kakhulu kunye nezinye izibonelelo ezininzi zemilenze.
Ukugula ngengqondo kunye nokuQhuba ibhayisekile
Ukuhamba ngebhayisikile kunxulunyaniswa nempilo yobuchopho ephuculweyo kunye nokuncipha kotshintsho lwengqondo olunokuthi kamva lubangele ukudemeka kwengqondo.Ukukhwela ibhayisekile rhoqo kunokunciphisa iimeko zempilo yengqondo, njengokudakumba, uxinzelelo kunye noxinzelelo.
Ixesha lokuposa: Jun-29-2022