Yadda Wearable Fitness Tech Zai Iya Taimaka muku Ku cimma Manufofin ku

Wadatacce

• Me yasa zan damu game da Matakai na na yau da kullun, Ko ta yaya?
• Ta Yaya Zaku Biye da Matakanku tare da Fasaha?
• Pedometers
• Smartwatches da Masu Binciken Aiki
• Yadda ake Sneak Ƙarin Matakai Cikin Ranaku
• Bita don

A karon farko da kuka ci gaba da bin diddigin matakanku na iya kasancewa a makarantar firamare, ta yin amfani da na'urori marasa ƙashi don koyo game da mahimmancin yin aiki. Amma fasahar bin diddigin lafiya ta zo a dogon lokaci hanya tun kwanakin hutunku, kuma an ƙirƙiri dubunnan agogo masu kyau, ƙa'idodin kiwon lafiya, da masu bin diddigin ayyuka don taimaka muku ƙidaya matakanku. Ga abin da kuke buƙatar sani game da bin diddigin motsinku.

Me yasa zan damu game da Matakai na na yau da kullun, Ko ta yaya?

Tunanin cewa dole ne ku yi tafiya 10,000 matakai a rana yana yiwuwa ya shiga cikin ƙwaƙwalwar ajiyar ku, don haka a ina ya fito? "An gano lambar matakai 10,000 a Japan fiye da shekaru 40 da suka wuce," in ji Susan Parks, Shugaba na WalkStyles, Inc., wanda ya kera motar DashTrak. Kwararrun masana kiwon lafiya na Amurka sun fara amfani da tsarin Japan na rayuwa mai lafiya. (Masu Alaka: Shin Tafiya Matakai 10,000 A Rana Ya zama Dole?)

Amma cimma wannan burin na ba lallai ba ne jagora, a cewar Ma'aikatar Lafiya da Ayyukan Dan Adam. Madadin haka, hanya ce kawai da mutane za su zaɓa don saduwa da mahimman ƙa'idodin matakin ayyuka, waɗanda suka haɗa da yin aƙalla mintuna 150 na matsakaicin ƙarfi ko mintuna 75 na motsa jiki mai ƙarfi na motsa jiki a kowane mako. Idan kuna amfani da ma'aunin mataki don bin diddigin ci gaban ku tare da jagororin, sashin ya ba da shawarar fara saita makasudin lokaci (mintuna na tafiya kowace rana), sannan ƙididdige matakai nawa ake buƙata don cimma wannan burin.

Har yanzu, kashi 19 cikin ɗari na matan Amurka ne kawai ke saduwa da jagororin ayyukan motsa jiki na sashen, kuma ana ƙara yawan ƙidaya matakan yau da kullun ga fa'idodin kiwon lafiya. A cikin binciken 2019 na kusan mata tsofaffi 17,000, masu bincike sun gano cewa mahalarta waɗanda suka kai matsakaicin matakai 4,400 a kowace rana suna da ƙarancin mace-mace shekaru huɗu bayan waɗanda suka ɗauki matakai 2,700 a kowace rana (duk da cewa tasirin ya tashi a matakai 7,500). Menene ƙari, tafiya cikin hanzari na iya taimakawa rage haɗarin hawan jini, babban cholesterol, cututtukan zuciya, da nau'in ciwon sukari na 2, a cewar Cibiyoyin Kiwon Lafiya na Ƙasa.

Ta Yaya Zaku Biye da Matakanku tare da Fasaha?

Pedometers

Menene pedometer?

Ya bambanta daga asali da mara tsada zuwa cunkoso tare da ƙararrawa da busa, pedometers duk suna aiki iri ɗaya ta hanyar kirga bugun wutar lantarki duk lokacin da kuka ɗauki mataki. Sabbin samfuran da aka haɓaka sannan suna ninka waɗancan bugun ta hanyar matakan da aka riga aka tsara ko tsayin mataki don lissafin jimlar nisan da kuka yi tafiya ko gudu. Ga lokacin da za ku fitar da waɗannan umarnin da suka zo tare da pedometer ɗinku, saboda wasu suna nufin "tafiya" da "mataki" tare da musanyawa, yayin da wasu suka bambanta "tafiya" a matsayin nisa tsakanin diddige ɗaya yana bugun sau ɗaya sau ɗaya, wanda a zahiri zai zama biyu. matakai. Ba ka so kawai ka zama ɗan gajeren canji-ko yaudara - jimlar nesanka.

Yaya kuke auna tafiyarku?

Makullin samun mafi kyawun sakamako daga sabon na'urar ku shine madaidaicin matakin (ko tsinkaye). Akwai hanyoyi da yawa don auna wannan, amma ɗayan mafi sauƙi shine yin alama a bayan diddige ku na dama, sannan kuyi tafiya matakai 10 kuma yi alama a inda diddigin ku na dama ya ƙare. Auna wannan tazara kuma ku raba ta 10. Abin kamawa anan shine cewa kuna farawa daga matattarar tasha, wanda ba saurin ku bane. Wani madadin shine auna takamaiman tazara akan titin, kamar ƙafa 20. Fara tafiya kafin wurin da aka auna, don haka kun isa ga saurin tafiya na yau da kullun lokacin da kuka fara kirga matakai. Daga layin "farawa", auna matakai nawa yake ɗauka don isa layin "gama". Raba ƙafa 20 ɗinku da adadin matakan da ya ɗauka don isa wurin.

Ina kuke sawa pedometer?

Sanya pedometer ɗin ku a ƙafar ku, daidai da gwiwa na dama, yana fuskantar kai tsaye sama da ƙasa, ba a karkatar da shi gefe ba. "Yana auna ƙafar ƙafarku da motsin ku," in ji Parks. Idan kun ji tsoron farjin ku zai faɗi ko ya faɗi a bayan gida, sanya ƙamshi ta wurin ƙugun ƙugiya ku manne wa wandon ku.

Smartwatches da Masu Binciken Aiki

Ka yi tunanin smartwatches da masu bin diddigin aiki kamar yadda pedometer ya fi girma, dan uwan ​​mai salo. Waɗannan ƙananan na'urorin da za a iya sawa suna amfani da accelerometer - ƙaramin kayan aiki wanda ke auna ƙarfin hanzari - don tantance aikin jiki, gami da matakai, ƙarfi, adadin kuzari da aka ƙone, bugun zuciya, hawan hawan, da sauran, ƙarin cikakkun bayanai fiye da na'urorin gargajiya. Yayin da bincike ya gano cewa masu bin diddigin da ake sawa a kan kwatangwalo (kamar pedometer) sun fi dacewa daidai gwargwado don ƙidaya matakai fiye da masu sa hannun hannu, wannan fasahar har yanzu tana da madaidaiciya. Aikace-aikacen wayoyin salula waɗanda ke bin matakanku suna sa ƙidaya mataki ya zama mafi sauƙi kuma yana iya zama daidai kamar masu bin diddigin hip, amma dole ne a saka su cikin aljihun kwatangwalon ku duk rana don samar da ƙidayar matakin daidai. (Ga yadda za ku iya samun mafi yawan amfanin lafiyar lafiyar ku.)

Yadda ake Sneak Ƙarin Matakai Cikin Ranaku

Idan kuna neman yin amfani da wannan smartwatch ko pedometer kuma ku sami ƙarin matakai a ciki, babban abin ba shine ku sanya shi hukunci ba, amma kawai al'ada na yau da kullun, in ji Parks. "Muna ƙoƙarin sa mutane su saka shi cikin salon rayuwarsu," in ji ta.

Kuna iya ƙoƙarin samun matakai 10,000 a cikin tafiya guda ɗaya, zai yi kusan mil 5 - amma akwai yuwuwar, ba ku da irin wannan lokacin, aƙalla ba kowace rana ba. Parks ya ce "Ina kokarin tashi in shiga cikin rabin sa'a da safe, ina zagaya unguwa ta ko kan abin hawa ko, idan na tafi, kawai ina zagaya dakin otal na," in ji Parks. Lokacin da ta isa ofis, ta fara zagawa da sauri ta zagaya wurin ajiye motoci, tana tunanin ranar da za ta yi gaba da kuma abin da ya kamata ta yi, don haka ba kawai ta yi aiki a cikin ƙarin matakai ba amma tana shirya kanta a hankali don rana mai albarka. Ta hanyar tafiya cikin tazarar mil 15 na rabin awa, zaku kawo kusan matakai 4,000. Don ƙananan hanyoyi don ƙara ƙarin matakai zuwa ranarka, tuna waɗannan nasihu:

• Ɗauki matakan a duk lokacin da zai yiwu.
• Maimakon ɗaukar duk kayan wanki a saman bene lokaci ɗaya (ko jita -jita daga tebur zuwa dafa abinci), yi tafiye -tafiye da yawa.
• Yayin da kuke jira jirgi a filin jirgin sama, yi tafiya sama da ƙasa kan hanyoyin.
• Lokacin siyan kayan miya, tafiya ta kowace hanya.
• Maimakon aika imel da abokin aikinka a zauren zauren, tafiya zuwa ofishinta.
• Zagaya gidanku yayin magana akan waya.
• Zaɓi wurin ajiye motoci da ke nesa da ƙofar kantin, ko kuma tafiya zuwa shagon.
• Bi da kare zuwa tafiya mai tsawo.
• Yi ranar tafiya tare da aboki maimakon kiran su.

Idan yin tsalle daga matakai 4,000 na zama zuwa 10,000 a cikin rana ɗaya yana komawa kan kujera, jin daɗin gina shi. Yi nufin ƙarin kashi 20 a kowane mako har sai kun kai 10,000. Ba da daɗewa ba, za ku tara waɗannan matakan ba tare da yin tunani ba.

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