Izinyathelo Zansuku Zonke: Ukuthola Inombolo Yakho

Kunenombolo esilandele amashumi eminyaka. Izinyathelo eziyizinkulungwane eziyishumi. Isefonini yakho, iwashini lakho, ngemuva kwengqondo yakho lapho usuhlele isikhathi eside. Abantu abaningi bazizwa ngokuthulile bengabehluleki ngokungayifinyeleli.

Nakhu okungase kwehlise lowo mthwalo kancane. Umgomo wezinyathelo eziyizinkulungwane eziyishumi awuvelanga ocwaningweni. Wavela emkhankasweni wokukhangisa waseJapane weminyaka yawo-1960 wesibali sezinyathelo igama laso elihunyushwa cishe lithi "isilinganiso sezinyathelo eziyizinkulungwane eziyishumi." Kwakuyinombolo egqamayo, hhayi ukutholakala kocwaningo. Isayensi yangempela yafika kamuva kakhulu, futhi ithethelela kakhulu iphinde ithakazelise kakhulu kunalesi siqubulo.

Yini ucwaningo olwayithola ngempela

Lapho abacwaningi behlanganisa izifundo eziyishumi nanhlanu emhlabeni wonke, belandelela izinkulungwane eziningi zabantu, iphethini elicacile lavela. Izinyathelo eziningi zaxhunyaniswa nobungozi obuncane bokufa kusenesikhathi. Kodwa inzuzo ayilindanga kuze kube yizinkulungwane eziyishumi, futhi ayiqhubekanga ikhuphuka phakade.

Kubantu abadala abaneminyaka engu-60 nangaphezulu, ubungozi bokufa kusenesikhathi bathamba cishe ezinyathelweni ezingu-6,000 kuya ku-8,000 ngosuku. Kubantu abadala abangaphansi kwengu-60, umgqa wathamba cishe ku-8,000 kuya ku-10,000. Ngale kwalezo zindawo, izinyathelo eziningi zazilungile, kodwa azizange ziqhubeke zithenga ukuvikeleka okwengeziwe okuningi. Inzuzo enkulu, ingxenye ebaluleke ngempela, yenzeka ngaphambi kakhulu komgomo odumile wezinombolo ezinhlanu.

Okutholakele okukhuthaza kakhulu yilokho okwenzeka ohlangothini oluphansi. Ukugxumela kusuka ezinyathelweni ezimbalwa kakhulu kuya enanini elingatheni yilapho inzuzo yempilo enkulu kunazo zonke ihlala khona. Ukusuka, ake sithi, ezinyathelweni ezingu-2,000 uye ku-5,000 kukusiza kakhulu kunokusuka ku-9,000 uye ku-12,000. Uma uqala endaweni ehlala phansi, uneningi ozokuzuza, hhayi okuncane.

Inombolo yakho incike kuwe

Yingakho kungekho mgomo owodwa olungile. Umgomo onengqondo ubukeka uhlukile ngokuya ngokuthi ungubani.

• Uma umdala noma uqala nje, indawo ethile ezungeze izinyathelo ezingu-6,000 kuya ku-8,000 ngosuku iwumgomo oqinile, ongokoqobo obamba iningi lenzuzo.
• Uma umncane futhi uyanyakaza kahle, izinyathelo ezingu-8,000 kuya ku-10,000 zinengqondo njengomgomo.
• Uma ungekho ndawo eduze nalokho njengamanje, inombolo yakho iyilokhu nje "eyengeziwe kunayizolo." Ukwengeza izinyathelo ezingu-1,000 ngosuku kuhlotshaniswa nokwehla okubalulekile kobungozi bokufa, futhi lelo-1,000 lokuqala yilo elilula kunawo wonke oyoke uwengeze.

Qaphela ukuthi lezi zinombolo aziyini. Aziwona umugqa wokuphumelela-noma-ukwehluleka. Ziwuhlangothi. Ukuhamba izinyathelo ezingu-7,000 lapho ubuhamba ezingu-3,000 kuwukunqoba kwangempela nakuba isiqubulo sike sakutshela ukuqhubeka uye ku-10,000.

Ingabe isivinini sibalulekile, noma nje isibalo?

Umbuzo ofanele: kufanele uhambe ngamandla, noma ukuhamba kancane kuyabalwa? Ucwaningo lapha luyaduduza. Lapho ososayensi bebala inani eliphelele lezinyathelo, ukuhamba ngokushesha kwengeza okuncane phezulu. Ubuningi bezinyathelo yibo obabuthwala isixhumanisi esiqinile sokuphila isikhathi eside, hhayi amandla asenyathelweni ngalinye.

Nokho, isivinini esisheshayo sinezinzuzo zaso enhliziyweni yakho nasesimweni sakho somoya, futhi sikufinyelelisa esibalweni sakho sezinyathelo ngokushesha. Ngakho hamba nganoma yisiphi isivinini esizwakala sihle. Uma ungakwazi ukusandisa ngokunethezeka, kuhle. Uma ukuhamba okumnene yikho umzimba wakho noma usuku lwakho olukuvumelayo, lezo zinyathelo zisabalwa cishe kukho konke.

Indlela yokwengeza izinyathelo ngempela

Ugibe ngemigomo yezinyathelo ukuphenyula wonke ukuhamba kube umsebenzi okumele uwuhlele. Izinyathelo eziningi ezilula yilezo ongazizweli nje. Uthunga ukunyakaza empilweni osuvele uyiphila.

1. Bophela ukuhamba emkhutshini osuvele unawo. Emva kwesidlo sasemini, emva kwesidlo sakusihlwa, emva kwekhofi lokuqala. Imizuzu eyishumi enamathiselwe entweni osuvele uyenza kuba yinto ezenzakalelayo ngokushesha kunohlelo oluzimele.
2. Thatha indlela ende ngamabomu. Paka kude. Yehla esiteshini kusenesikhathi. Sebenzisa indlu yangasese esinye isitezi. Ukuchezuka ngakunye izinyathelo zamahhala.
3. Yenza amakholi umile. Imihlangano yefoni, ukuxoxa nomngane, umculo wokulinda. Hamba egumbini noma ejikeleze indawo.
4. Sebenzisa izitebhisi lapho zikhona. Izitezi ezimbalwa ngosuku ziyaqoqana ngokuthulile.
5. Phendula umsebenzi ube isiyingi. Ukuhambisa inja, ukuya ukuthenga ukudla ngezinyawo, isiyingi esisodwa sepaki nengane. Akudingeki kuzwakale njengokuzivocavoca ukuze kube ukuzivocavoca.

Ukuhamba okufushane emva kwesidlo kufanelwe kakhulu ukuphawulwa. Kukunika izinyathelo futhi kancane kusiza umzimba wakho ukulawula ushukela wegazi ngesikhathi esifanayo, okuwuhle-lubili.

Lapho inombolo iyeka ukusiza

Isibali sezinyathelo yithuluzi, futhi njenganoma yiliphi ithuluzi lingaphendukela kuwe. Uma uzithola uhamba ephaseji ngo-11pm ngenhloso yokufinyelela inombolo kuphela, ukhathazekile ngezinsuku owehluleka ngazo, noma uphatha umgomo ophuthelwe njengobufakazi bokuthi wehlulekile, isibalo siyekile ukukusebenzela. Sithi lubo kuso. Iphuzu bekulokhu kuyimpilo enempilo, ezolileyo, hhayi ukuqhubeka okuphelele esikrinini.

Futhi uma ukuhamba ngokwako kunzima, lokho kufanelwe ukunakwa kunokuba yicala. Ukuphelelwa umoya okusha noma okuya kuba kubi, ubuhlungu besifuba, isiyezi, noma ubuhlungu bamalunga obenza bube bubi ukuhamba yizizathu zokuxhumana nodokotela kunokuphoqelela. Kunjalo uma ulawula isimo senhliziyo, ululama emva kokuhlinzwa, noma ubungenzi lutho isikhathi eside futhi ufuna ukwandisa. Udokotela noma umeluleki wokuvocavoca angakusiza uthole indawo yokuqala nesivinini esilingana nomzimba wakho.

Isizathu esizolileyo sokuhamba

Sikhulume ngezinyathelo neminyaka yokuphila, ngoba yilokho izifundo ezinkulu ezikulinganisile. Kodwa abantu abaningi abaqhubeki behamba ngenxa yesibalo. Baqhubeka behamba ngenxa yendlela ukuhamba okwenza ngayo usuku olunzima luzwakale.

Isibalo yisikhuthazo esiwusizo sokukukhipha emnyango. Uma usunyakaza, vumela inombolo icishe ngasemuva. Qaphela umoya, uvumele imicabango yakho ixege, ubuye ekhaya ukhanya kancane kunalapho ushiye khona. Yileyo ngxenye engekho situlo esingayilinganisa, futhi ingase ibe yingxenye ebaluleke kunazo zonke.

Imithombo

• National Institutes of Health, Higher daily step count linked with lower all-cause mortality
• National Center for Biotechnology Information, Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts
• The Lancet Public Health, Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts00302-9/fulltext)