Menene Matsayin Matsakaicin Matsakaicin Balagagge?

Wadatacce

• Matsakaicin saurin tafiya ta shekaru
• Matsakaicin saurin tafiya ta hanyar jima'i
• Menene saurin hanzari?
• Gudun tafiya da lafiya
• Ta yaya za mu yi tafiya a rayuwarmu?
• Yadda ake farawa
• Layin kasa

Matsakaicin saurin tafiya na mutum yakai mil 3 zuwa 4 a kowace awa, ko kuma mil 1 kowane minti 15 zuwa 20. Yaya saurin tafiya zaka iya amfani dashi azaman mai nuna lafiyar lafiyarka. Yawancin masu canji suna ba da gudummawa ga bambancin mutum, gami da shekaru, jima'i, da tsawo.

Gudun tafiya kuma ya dogara da yanayin lafiyar ku, da yanayin ƙasa, da kuma irin ƙoƙarin da kuke amfani da shi. Hakanan za'a iya ƙayyade lafiya ta hanyar saurin kuzarinku, yawan kitsen jikinku, da kewaye kugu. Arfin tsoka, musamman a cikin ƙasanku da masu lankwashewar hanji, shima yana tasiri saurin tafiya.

Karanta don ƙarin koyo game da abubuwa daban-daban waɗanda ke taka rawa wajen tafiya da kuma saurin tafiya. Hakanan zaku koya:

• amfanin tafiya
• yadda zaka sanya tafiya wani bangare na aikinka na yau da kullun
• yadda zaka inganta fasahar ka don kyakkyawan sakamako

Matsakaicin saurin tafiya ta shekaru

Gabaɗaya, saurin tafiya yana raguwa yayin da shekarunka ke ƙaruwa. Dangane da bincike daga 2011, saurin tafiya yana ragu kadan a kowace shekara yayin da kuka tsufa.Schimpl M, et al. (2011). Associationungiya tsakanin saurin tafiya da shekaru a cikin masu lafiya, masu rayuwa kyauta ta amfani da hanzarin wayar hannu - Nazarin ɓangaren ɓangare. DOI:
10.1371 / journal.pone.0023299 Wannan matsakaita ya zuwa banbancin mintuna 1.2 a hankali ga kowane kilomita (.62 mil) yana da shekaru 60 fiye da shekara 20.

Ga tebur wanda ke nuna matsakaicin saurin tafiya yayin da muke tsufa:

Tafiya hanya ce mai ban mamaki don taimakawa hana ƙiwar aikin jiki wanda galibi ke tare da tsufa. Kyauta ne, mai saukin yi, kuma ana iya yin shi kusan a ko'ina, yana mai da shi kyakkyawan nau'in motsa jiki na kowane zamani.

Adultsananan tsofaffi ba za su iya samun adadin motsa jiki na mako-mako ba, wanda zai iya taimakawa ga ƙiwar jiki. Kasancewa cikin sifa lokacin da kake ƙuruciya zai sauƙaƙa maka kiyaye lafiyar jiki yayin da kake tsufa.

Matsakaicin saurin tafiya ta hanyar jima'i

A matsakaici, maza suna tafiya fiye da mata, tare da saurin tsakanin jinsi yana da kama sosai yayin da mutane suka kai 20s. Dukansu maza da mata suna da saurin tafiya wanda zai tsaya daidai har sai sun kai shekaru 60, wanda shine lokacin da ya fara raguwa sosai.

Wannan bambancin na iya kasancewa saboda manya da yawa ba sa samun adadin abubuwan motsa jiki na mako-mako. Gabaɗaya, mata basu da matsala fiye da maza don samun adadin adadin motsa jiki na mako-mako.

Wannan tebur yana nuna banbancin saurin tafiya ta hanyar jima'i da shekaru:

Menene saurin hanzari?

Yin tafiya a hanzari yana nufin za ku yi tafiya da sauri fiye da yadda kuka saba. An ƙayyade saurin ku, a wani ɓangare, ta yanayin lafiyar ku. Yawancin masanan motsa jiki suna ɗaukar saurin tafiya mai saurin zama matakai 100 a minti ɗaya ko mil 3 zuwa 3,5 a awa ɗaya.Menene ma'anar "tafiya a hanzari"? (2013).
healthcorps.org/abin-does-brisk-walking-mean/

Saurin saurin tafiya dangi ne tunda yana nufin matakin kwazon ku, wanda ya dogara da yanayin lafiyar ku. Domin a dauke shi saurin tafiya, ya kamata ka daga zuciyar ka da karfin numfashi. Kuna iya jin ɗan numfashi ko gumi yayin tafiya da ƙyar.

Zaka iya amfani da app ko ma'aunin awo don auna saurin ka. Ko zaka iya auna bugun zuciyar ka ta amfani da bugun bugun jini, kungiyar motsa jiki, ko kuma kalkuleta.

Gudun tafiya cikin sauri ƙidaya ne azaman motsa jiki mai ƙarfi kuma hanya ce mai ban tsoro don haɓaka aikinku na motsa jiki. Irin wannan motsa jiki yana sa bugun zuciyarka ya tafi, yana sanya numfashi da sauri da sauri, kuma yana tallafawa kwararar jini lafiya. Cibiyoyin Kula da Rigakafin Cututtuka (CDC) suna ba da shawarar aƙalla a ɗauki mintina 150 na motsa jiki mai ƙarfi ko minti 75 na motsa jiki mai ƙarfi kowane mako.Tafiya. (2018).

Saurin tafiyar ku, mafi kyau. Kuna iya aiki kan saurin hanzarin tafiyarku ta hanyar aiki akan dabarunku. Wannan ya hada da inganta matsayin ka, tafiyar ka, da motsin ka. Sanya takalmin motsa jiki mai kyau da suttura wanda zai ba mutum damar motsa jiki.

Gudun tafiya da lafiya

Tafiya cikin sauri yana taimakawa inganta lafiyar ku gaba daya kuma yana da fa'idodin kiwon lafiya da yawa. Aiki matsakaici yana kara numfashi da bugun zuciya kuma yana inganta daidaito da daidaito. Yin saurin tafiya yana kiyaye zuciyar ka, huhun ka, da kuma hanyoyin jini.

Hakanan yana taimakawa rage haɗarin cututtukan yau da kullun kamar cututtukan zuciya, kansa, da ciwon sukari. Motsa jiki kamar yin tafiya na iya taimaka wajan inganta kwakwalwarka, dakushewar tunani, da kuma rage kasadar kamuwa da cutar mantuwa, musamman idan ka kara saurin tafiyar ka.Manya tsofaffi waɗanda ke da saurin tafiya a hankali na iya ƙara haɗarin rashin hankali (2018).
eurekalert.org/pub_releases/2018-03/ags-oaw032318.php

Levelara matakin motsa jiki ta hanyar tafiya na iya taimakawa wajen kiyaye ƙimar lafiya, rage saukar jini, da haɓaka halinka. Kila da wuya ku kamu da bugun jini ko kuma ci gaba da ciwon sukari na 2. Bugu da ƙari, za ku ƙarfafa ƙasusuwa da tsokoki. Wadannan fa'idodin suna da girma sosai kuma mafi yawan lokuta kuna tafiya.

Fa'idodi na tafiya sun fi girma idan kuna ƙoƙari kanku ta hanyar yin tafiya cikin sauri ko kuma hawa tsauni. Dangane da bincike daga 2018, tafiya cikin sauri zai iya taimaka wajan kara tsawon ranku.Stamatakis E, et al. (2018). Hanyar tafiya da kai da kuma dukkan abin da ke haddasawa, cututtukan zuciya da cututtukan kansa: Indiaya daga cikin mahalarta ya tattara bayanan masu tafiya 50,225 daga rukunan 11 na Burtaniya. DOI:
10.1136 / bjsports-2017-098677 Yin tafiya cikin sauri ya rage haɗarin dukkan dalilan mace-mace, gami da cututtukan zuciya, idan aka kwatanta da tafiyar hawainiya. Abubuwan kariya na saurin tafiya cikin sauri sun fi girma a cikin tsofaffi.

Arin bincike daga 2018 ya gano cewa marasa lafiyar zuciya da saurin tafiya da sauri suna da ƙananan haɗarin zuwa asibiti da ɗan gajeren zaman asibiti idan aka kwatanta da waɗanda suka yi tafiya a hankali.Saurin tafiya da marasa lafiya ke yi suna asibiti kadan. (2018).
escardio.org/The-ESC/Press-Office/Press-releases/faster-walking-heart-patients-are-hospitalised-less Saurin saurin tafiya yana nuna mafi yawan motsi, wanda ke taimakawa wajen hana nakasa, cuta, da asarar cin gashin kai, a cewar wani likita a binciken, wanda aka gudanar cikin shekaru uku.

Ta yaya za mu yi tafiya a rayuwarmu?

Ara yawan adadin matakanka a tsawon rayuwarka yana nuna maka yadda waɗannan matakan suke ƙarawa. A matsakaita, mutum zai yi tafiyar kusan mil 75,000 kafin lokacin da ya kai 80.Matsakaicin saurin tafiya (nd).
onaverage.co.uk/speed-averages/average-walking-speed Wannan kusan nisan tafiyar ne kamar yadda yake zagaya dukkan duniya a Equator sau uku.

Ka yi tunanin wannan a duk lokacin da kake da damar da za ka iya yin wasu 'yan matakai kaɗan, shin zai yi saurin tafiya a kusa da kangon, ɗaukar matakala, ko yin ɗan gajeren aiki. Inch ta inci, waɗannan matakan suna haɓakawa kuma suna kawo canji.

Yadda ake farawa

Duk da yake tafiya na iya zama kawai abin da likita ya ba da umarni, har yanzu yana da mahimmanci a yi magana da mai ba ku kiwon lafiya kafin fara kowane shirin tafiya. Wannan yana da mahimmanci idan kuna shan wasu magunguna ko kuma suna da wani yanayin kiwon lafiya. Wannan ya hada da jin jiri, suma, ko karancin numfashi yayin tafiya. Yi magana da likitanka idan kana fuskantar wani ciwo a jikinka na sama.

Koyaushe ku saurari jikin ku kuma ku motsa jiki lafiya don hana rauni. Idan za ta yiwu, sami aboki mai tafiya wanda zai iya ninka matsayin abokin lissafin ku don taimaka muku ci gaba da himma.

Yi la'akari da sanya wa kanka burin da za ku iya cimmawa da kuma ba da lada a lokacin da kuka haɗu da su. Hakanan zaka iya duba ko akwai wasu rukunin tafiya a cikin yankinku. Duk da haka kun yanke shawara don tafiya game da shi, kuyi alƙawarin fara tafiya kan hanyarku zuwa mafi ƙoshin lafiya a yau.

Layin kasa

Gudun tafiya na mil 3 zuwa 4 a kowace awa kwatankwacin yawancin mutane ne. Koyaya, wannan na iya bambanta dangane da dalilai da yawa gami da ƙoshin lafiyar ku, lafiyar ku gaba ɗaya, da shekaru.

Yayinda yawancin masu canji zasu iya taka rawa a cikin saurin tafiyar ku, sanya yin tafiya wani ɓangare na shirin lafiyar ku tabbas zai kawo canje-canje masu kyau.