Asela (ane makore 42), maneja webhangi guru, akauya kukiriniki yangu neChina manheru. Akapinda mukamuri rekiriniki achinzwa kuneta zvakanyanya uye achirwadziwa nemusana.
"Dr. Priya, bvunzo dzangu dzeropa dzichangoburwa dzinoratidza kuti cholesterol yangu yakakwira. Shuga yangu yakaenzanawo neyakajairika (Insulin Resistance). Ndinonzwa kuneta zvakanyanya uye kunonoka mukati mezuva rose. Asi nebasa rangu remuhofisi, handina nguva yekurovedza muviri. Handikwanise kuenda kugym," Asela akatsanangura kusagadzikana kwake.
Ndakatsanangurira Asela kuti: "Asela, izvi zvinowanzoitika kuvanhu vakaita sewe vanogara pachigaro zuva rese (Sedentary Lifestyle). Asi kurovedza muviri hazvirevi kumhanya kwemaawa akawanda mujimu kana kuva mutambi. Kurovedza muviri , sekufamba-famba zuva nezuva, kutasva bhasikoro, kana kukwira masitepisi, kunogona kusimbisa hurongwa hwako hwemwoyo uye kudzora huwandu hweshuga muropa rako. Nhasi, ngatitaurei nezvekuti munhu akabatikana sewe angabatanidza sei kurovedza muviri muhupenyu hwako hwezuva nezuva uye kurarama hupenyu hune hutano."
đ¨ Zviratidzo zvinokuvadza zvinoda kurapwa nekukurumidza panguva yekurovedza muviri
Kunyange hazvo kurovedza muviri kuchikosha mumuviri, vanhu vanotanga kamwe kamwe mushure menguva yakareba vasingaite maekisesaizi vanofanira kurega kurovedza muviri nekukasika votsvaga rubatsiro rwechiremba kana vakaona zviratidzo zvinotevera pavanenge vachiita maekisesaizi:
- Kuoma, kudzvanya kurwadziwa pakati pechipfuva, kana kurwadziwa kunosvika pamutsipa, shaya, kana ruoko rweruboshwe (zvingave chiratidzo chechirwere chemwoyo).
- Kufema zvishoma zvisingatsungiririki kunyangwe kana uchiita maekisesaizi mashoma.
- Kunzwa dzungu, kupera simba, kana kurasikirwa nepfungwa.
- Kurova kwemoyo kusingawanzoitiki kana kuti kusina kurongeka (Arrhythmia).
- Kushaya simba, kushaya simba, kana kutaura kusina kunyatsojeka kune rumwe rutivi rwemuviri.
Njodzi dzehupenyu hwekungogara pasi
Chimwe chezvinhu zvikuru zvinotyisidzira hutano zvinosangana nevanhu vazhinji munharaunda yanhasi kugara pasi zuva rese. Kusaita maekisesaizi kunonotsa mashandiro emuviri uye kunokonzera matambudziko anotevera:
1. Kusakwanisa Kurwisa Insulin: Nekuti masero haatore shuga, shuga inoungana muropa, zvichikonzera chirwere cheshuga cherudzi rwechipiri.
2. Chirwere chemwoyo: Huwandu hwecholesterol yakaipa mumuviri hunowedzera uye hunokonzera kuvharika kwetsinga dzeropa.
3. Osteoporosis: Kuwanda kwemapfupa nemajoini kunoderera, zvichiwedzera njodzi yekutyoka.
Kuenzanisa mabhenefiti ehutano emitambo mitatu iri nyore
| Rudzi rwekurovedza muviri | Kukanganiswa kukuru kwemuviri | Kumanikidzwa pamajoini | Mabhenefiti epfungwa |
|---|---|---|---|
| Kufamba Nekukurumidza | Inovandudza kurova kwemoyo uye inodzora BP | Zvakaderera zvikuru | Kudzora kushushikana uye kupa rugare. |
| Kumhanya | Pisa macalorie akawanda munguva pfupi, simbisa mapfupa | Pakati nepakati / Yakakwirira | Kuwedzera simba repfungwa nekuburitsa ma endorphins (mahormone emufaro). |
| Kutasva bhasikoro | Kusimbisa tsandanyama dzemuhudyu nemakumbo, kuchikurumidzisa kushandiswa kwesimba remuviri | Yakaderera zvikuru (huremu hwegumbo hahunzwikwe nemajoini) | Kuvandudza kunaka kwekurara uye kuwedzera kutarisisa. |
Zvinofanira kuitwa uye Zvisingafaniri kuitwa
| âī¸ Zvinhu zvekuita (Zviito) | â Zvisingafaniri kuitwa |
|---|---|
| Dziisa kwemaminitsi mashanu kusvika gumi usati watanga kurovedza muviri. | Usaite maekisesaizi anorema kana ekusimudza zvinorema panguva imwe chete. Izvi zvinogona kukonzera kukuvara kwemhasuru nemapfundo. |
| Edza kuita maekisesaizi ane mwero kweinenge maminetsi zana nemakumi mashanu pasvondo, zvichienderana nezano reNHS. | Usamirire kusvika wanzwa nyota yekunwa mvura. Inwa mvura kakawanda kuti muromo wako ugare wakanyorova paunenge uchirovedza muviri. |
| Pakupera kwekurovedza muviri kwako, dzikamisa muviri wako kuti udzore simba rako. | Kana uine zvirwere zvisingaperi (chirwere cheshuga, chirwere chemwoyo), usatange maekisesaizi matsva usina kupiwa mazano nachiremba. |
â Mimwe mibvunzo yaungave nayo (FAQ)
Munhu akabatikana angashandisa sei maekisesaizi muhupenyu hwake hwezuva nezuva? âŧ
Kushandisa masitepisi panzvimbo peelevator, kufamba-famba uchifona, kupaka mota yako kure zvishoma paunenge uchienda kuhofisi uye uchifamba-famba, uye kufamba-famba kwemaminitsi gumi mushure mekudya kwemasikati zvese zvinogona kuiswa nyore nyore mukurovedza muviri kwako.
Ndechipi chiito chekurovedza muviri chakanakira vanhu vane matambudziko emabvi kana majoini? âŧ
Kurovedza muviri kusingaise huremu hwemuviri wese pamabvi kwakanakira vanhu vane matambudziko emapfundo. Kuchovha bhasikoro nekushambira inzira dzakanakisa dzekusimbisa tsandanyama uku uchidzivirira mapfundo.
Kurovedza muviri kunoderedza sei kushushikana? âŧ
Munguva yekurovedza muviri, uropi hunowedzera kugadzirwa kwemahormone emufaro akadai se endorphins ne serotonin. Izvi zvinodzora hormone yekushungurudzika yemuviri inonzi cortisol uye zvinopa hutano hwepfungwa.
Mazuva mangani pasvondo anokwana kuita maekisesaizi? âŧ
Zvinokurudzirwa kuti munhu mukuru ane hutano hwakanaka aite maekisesaizi ane mwero kweinenge maminetsi makumi matatu pazuva, mazuva mashanu pasvondo. Kana izvi zvisingakwanisike panguva imwe chete, tanga nemaminitsi gumi pazuva wozowedzera zvishoma nezvishoma kusvika pachinangwa chako kwemavhiki mashoma.
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