Ngaba ukuhamba ngebhayisikile yindlela yasebukhosini eya empilweni nasempilweni?

FUMANA kwibhayisikile yakho ngumyalezo ovela kwabasemagunyeni abatsha kraca ngesithembiso sokuba i-360 yezigidi zeerandi inokwabiwa kumalinge okuhamba ngeebhayisikile nabahambi ngeenyawo minyaka le ngalo lonke ixesha layo.

Ukuzinikezela kukaFianna Fáil, uGael oMangalisayo kunye nabangenamava ekuhlanganiseni indibano banokubona i-10% yayo yonke imali yezothutho eyabelwe amanyathelo okuhamba ngebhayisikile, umqondiso omtsha wokuba sisiqalo sexesha legolide lokukhwela ibhayisikile.

Kwiinyanga zangoku siwamkele amavili amabini ngokungafaniyo nangaphaya kunangaphambili. Kuyo yonke incopho yobhubhane we-Covid-19, abathengisi beebhayisekile kwilizwe lonke baxele ukuba bayasokola ukugcina iimfuno zebhanti zokutshiza ibhayisekile ezitsha nezesibini, izabelo ziphelile ezivenkileni ezininzi. Kwiibhayisikile zaseDonnybrook eDublin bekukho i-500% ephucukileyo kwezorhwebo ngelixa i-Marry Bikes, uCo Mayo, ikhankanye ukuthengiswa okupheleleyo komntwana kunye nokukhula ngebhayisikili yahlala kwincopho nakwindawo yonke ebambekayo yokuvala.

KwiMetropolis View Wheels, umthengisi weebhayisekile zombane eCork, bekukho "iipesenti ezingama-70, mhlawumbi ezingama-75% ziphuculwe" kwintengiso egqithisileyo kunye nokuqhushumba komnqweno oshiya abathengisi beebhayisekile bezabalazela ukukhusela.

Kwaye ngelixa sasitsala nzima kungena kwiindawo zokuzilolonga kunye neendawo zokuzonwabisa, umtsalane wenkululeko kunye nempilo ngamavili amabini waphawula umdla wethu wokuhamba ngebhayisikile. Uvavanyo olwenziwe yi-Sport Eire lufumanise ukuba abantu abadala abangaphezulu kwama-510,000 bakhankanya ukuba bahamba ngebhayisikile ubuncinci ngokukhawuleza ngeveki ekunokwenzeka, ukunyuka kwama-220,000 kwisithuba sokugqibela seenyanga ezili-12 ezinokuthi zichaze iindaba ezilungileyo kakhulu zokuphila kwethu kunye isinqe. Ingathatha ixesha elide.

Ukuhamba ngebhayisikile kukhulu kunendlela yokungena kwifom- kunokwandisa impilo yakho yengqondo, ukhuseleko lwakho kwaye kukhokelele kubomi obandisiweyo. Apha, sijonga yonke into encinci enokushenxisa (okanye engenako) ukukwenza kwimpilo yakho:

Musa ukuthembela kwiziphumo ngosuku olunye

Ubunzima bakho, amandla ongezelelweyo okuthatha ukuze uhambise umzimba wakho - sesona sizathu sokuba naluphi na uloliwe ujongeka njengomsebenzi onzima xa unesisindo esipheleleyo. Ngeyure enikiweyo kwitempo enikiweyo, ngesithuthuthu yikhalori-blaster esebenzayo, nangona kunjalo ayisiyiyo eyona isebenzayo. Kumntu onobunzima obuyi-100kg, ukuhamba ngebhayisikile ngesantya esifanelekileyo kangangeyure kunokutshisa kumandla ayi-500. Ukuhamba ngokukhawuleza komntu onobunzima obufanayo unokusebenzisa amandla angama-400 kunye nokubaleka ngamandla angama-700 ngeyure. Kuya kufuneka ujikeleze imizuzu engama-60 kathathu ngeveki ukuze usebenzise amandla ayi-1500.

Kuya kufuneka ujikeleze ukongeza kunokuba ubaleka

Ukuhamba ngeebhayisikile kunye nokusebenza ziindidi ezintle zoqeqesho lwentliziyo, kodwa okoko uxhasa kwaye uguqula umzimba wakho wakugqiba ukubaleka (kwaye uhleli kwisali yesithuthuthu), ukusebenza kwenza amandla omzimba ongezelelweyo ukwenza inkomo imigama efanayo. Qeqesha i-physiologists ubale ukuba, njengomgaqo oqhelekileyo wesithupha, kuya kufuneka ujikeleze kathathu ukongeza kunokuba ubalekela ukutshisa ikhalori efanayo.

"Okukhona uqina, kokukhona uza kufumana iziphumo ngokukhawuleza," utshilo umqeqeshi wezempilo uMatt Roberts. “Ukubandakanya iinduli okanye ukuqhuma okwethutyana kwesantya kunokuphinda kusebenze kwakhona umjikelo ukuzilolonga nangakumbi. ”

Ayizukukwazi ukwakha amathambo akho

Ithambo sisihlunu esihlala sisabela ukuya kunyuka ngamakhulu kunye nemikhosi ngokunyuka ngamandla. Kuqeqesho lokwandisa amandla emathambo kufuneka iqulethe ukususa ubunzima bakho bomzimba ukusuka ezantsi ngokulandelelana kokutsiba kunye nejolts- kwaye ukuhamba ngebhayisikile akuzami oku. Iinyanga ezili-12 zokugqibela, abaphandi abavela kwiFakhalthi yeNorway yeSayensi yezeMidlalo kunye neZiko lokuQeqesha iiOlimpiki laseNorway eOslo bajonga amathambo abakhweli beebhayisikile nababaleki.

Zonke iimbaleki zitye isicwangciso sokulahleka kwesisindo esaneleyo ukunceda amathambo kodwa uxinano lwethambo lalo lahluke ngokupheleleyo kubahambi ngebhayisikile abanamathambo angcakacileyo kunabaleki. Umgca ongasemva? Ukuhamba ngebhayisikile kumnandi kwintliziyo yakho nasemiphungeni yakho, nangona uthatha umthambo othwala ubunzima- ukuphakamisa iintsimbi, ukutsiba, ukusebenza -ukunonga amathambo akho.

Thatha ingqalelo umzimba wakho ophezulu

Amandla okuhamba ngebhayisikile ii-quadriceps zakho kunye namaqela emisipha anobuqaqawuli kwaye kwinqanaba elincinci lamaqela emisipha ngaphakathi kwemilenze yokuncipha. Nangona kunjalo umzimba ophakamileyo uhlala ungacelwanga mngeni. Ukuhamba ngebhayisikile akunakwenzeka ekuphuculeni impilo yomzimba kunye namandla omlenze womlenze, nangona kungenjalo kumzimba ophakamileyo, utshilo uRoberts. "Qinisekisa ukuba ulungisa ukungalingani ngemithwalo yemisebenzi yokuchasa iingalo, isifuba namagxa."

Luhlobo lonyango

Ukuhamba ngebhayisikile evulekileyo ngeyure ngeveki kuzisa uxinzelelo olukhulu ekunciphiseni ukugcina oochwephesha bezengqondo. UJames Beale, owayekhokele uhlalutyo kwiKholeji yaseMonti, wagawula abesilisa abali-11 abaneminyaka engama-34 ukuya kwengama-52 ubudala ababenobuchule beminyaka emibini bokukhwela ibhayisikile kangangeyure ngeveki yento ebizwa ngokuba yi “green-cycling” kwiindawo ezingenamava kunye emaphandleni. Akukho namnye kumadoda akhankanyiweyo ukuba akhuthazwe ngabakhuphisana nabo, nangona kunjalo ngoxinzelelo lwabo oluphuculweyo, iziphumo "zokubaleka kuyo yonke" kwiibhayisikile zabo. Uhambo olunamava lokuhamba ngebhayisikile ludibanisa iimpawu zobume bendawo ecocekileyo- ubuhle, iimvakalelo zokuzola kunye nethuba lokuhlola - ezinokubangela ingxaki yomzimba kwaye oko kukhokelele kwimpilo ephezulu yengqondo, utshilo uBeale.

Izinto eziluncedo zinokugqwesa ukungalunganga kongcoliseko lomoya

Akukho ndawo yokubaleka ngokungathandabuzekiyo amasuntswana emoyeni, ngokukodwa xa ujikeleza ezixekweni. Ukuncamathela kwizitalato ezinqabileyo okanye ukucwangcisa ukusebenzisa iindlela zokujikeleza ezinokunceda ekunciphiseni ukubhengezwa kongcoliseko lomoya, njengoko kunokuthwala iimaski zobuso, nangona kunjalo nokuba ujikeleza ngeendawo zedolophu, kunokubakho ubungqina bokuba ulungile izibonelelo zokulinganisa okungahambelaniyo phakathi kweengozi zongcoliseko lomoya.

Uphando olwenziwe ngo-2016 olwalukhokelwa ngabaphandi beZiko leRegimen yokutya kunye noHlolo lokuZilolonga (CEDAR) kunye neCandelo loPhando lwezoNyango kwiBhunga laseCambridge. Iiyure ezi-5 ngeveki ngaphambi kweengozi zongcoliseko lomoya zingaphezulu kakhulu kwezibonelelo ezilungileyo.

Ikonyusa ukhuseleko lwakho

Uphando lwango-2018 lwabakhweli beebhayisikile abadala olwenziwa kwiKholeji yaseBirmingham bafumanisa ukuba abaneminyaka yobudala kuphela kunentsalela yabemi (amanqatha omzimba wabo kunye namanqanaba e-cholesterol awakhange aphucule ngokobudala nakwimigangatho ye testosterone yamadoda, edla ngokuntywila kunye nobudala, yahlala igqithile) kodwa ukongeza une-immune system encinci.

Ilungu elaziwa njenge-thymus, elenza ukuba iiseli ze-T zifunelwe ukukhuselwa komzimba, zihlala zincipha kunye nobudala kodwa abaphandi baxele ngaphakathi kwiphephancwadi. Iseli sokuguga ukuba abakhweli beebhayisikile abatsha bexesha elide abaneminyaka engama-55 ukuya kwengama-79 abaye benziwa uhlolo lwelabhoratri kwaqinisekiswa ukuba banikezela ngee-T-cell ezininzi njengabantu abancinci.

Luhlobo kumalungu (nangona kunjalo jonga amadolo akho)

Njengomphumo wokungabikho kobunzima kunye neekilo zakho ezongezelelweyo zixhaswa ngesihlalo, ukuhamba ngebhayisikile, njengokuqubha, kulunge emadolweni kunokusebenza. Nangona kunjalo abakhweli beebhayisikile bahlala bengahambelani nemicimbi yedolo. Ngokwesiqhelo, ziziphumo zesali ebekwe kwindawo engafanelekanga ebangela ukuba inyonga ijijeke kunye nokuguqa kwamadolo ukwandisa. Iziphumo zokucaphuka kwendawo patellofemoral (PF) efanelekileyo ekungeneni kwedolo.

UPhil Burt uthi: “Esinye sezona zinto zibangela ukonakala kubahambi ngebhayisikile okanye abo bafika ngokutsha kulo mdlalo sisali ebekwe kakubi. “Beka isali yakho ukuba ibe isidanga kunye nethambo lesinqe sakho. Kungcono ukuba ube nedolo 'eliethe-ethe' ungagungqi ngokuguqa ngamadolo. ” Cwangcisa iimbambo zakho malunga nesidanga kunye nesali yakho. ”

Akunakulindeleka ukuba ichaphazele ukuba neentlobano zesini emadodeni

Abahambi ngebhayisikile ababhinqileyo babandakanyeka ukuba ixesha elininzi eligqithisileyo ngaphakathi kwesali liya kuba nefuthe ekusebenzeni kwabo ngaphakathi kwigumbi lokulala linokuphumla ngokuthe ngqo. Abanye abaphandi bafumanise ukuba i-microtrauma ukuya kwi-perineum kunye noxinzelelo olusuka kwiisali kunciphisa ukuhamba kwegazi ukuya kwilungu lobudoda, kubangela ukungasebenzi kakuhle okwethutyana kwe-erectile.

Nangona kunjalo uphando lwango-2018 ngaphakathi Ijenali yeUrology Ukubandakanya abakhweli beebhayisikile abangamadoda abangama-2,774, abadadayo abangama-539, kunye neembaleki ezingama-789 bafumanisa ukuba ulwalamano lwabo ngokwesondo nolomchamo luyafana.

Ukuhamba ngamandla kwabahambi ngebhayisikile babenamanqaku aphezulu e-erectile enza amanqaku kunabahambi ngebhayisikile abaphantsi kwaye bemi ngaphandle kwesali enkulu kune-20% yexesha ngelixa ukuhamba ngeebhayisikile kunciphise kakhulu ipesenti yobunqunu besini.

Ukuhamba ngeebhayisikile okunzulu kuye kwangqinwa kukonyusa uluhlu lwe-antigen (PSA) egazini kangangeeyure ezingamashumi amabini anesine kuphando olwenziwe ngo-2014 ngabaphandi baseKholeji yaseLondon. Isoyikiso esonyusiweyo se-Prostate uninzi lomhlaza. Nangona kunjalo, abaphandi bakhankanye ukuba kwakungekho nto ibangela ukuba ifike kwaye abakhweli beebhayisikile banesifo somhlaza esabiza ukuhla kathathu kunokuba bebonile kubemi abaqhelekileyo.

Ukubetha ukuhambahamba ukusebenza

Uphando olwenziwe ngabaphandi beKholeji yase-Otago, iKholeji yaseMelbourne kunye neKholeji yase-Auckland, eyashicilelwa ngaphakathi Ijenali yeHlabathi ye-Epidemiology ngoJanuwari wafumanisa ngesithuthuthu abakhweli bane-13% isaphulelo ekufeni ngophando lweminyaka eli-15. Ukuhlalutya ulwazi oluvela kubantu abayi-3.5m, ama-80% abantu abakwiminyaka yokusebenza eNew Zealand, uGqr. Caroline Shaw, ovela kulwahlulo loluntu kwiKholeji yase-Otago, uthi uphando alufumanisanga nxulumano phakathi kokuhambahamba ukuya emsebenzini kunye nesaphulelo kwi ukubhubha.