Kuyenda ndi njira yosavuta, yotsika mtengo, yobwereranso kwambiri ya aerobic yomwe ili ndi phindu lalikulu pa thanzi lakuthupi ndi m'maganizo. Kuyenda masitepe a 10,000 patsiku sikungangosunga thupi lanu ndikuwonjezera kagayidwe kanu, komanso kumabweretsa ubwino wambiri m'thupi lanu.

Tiyeni tiwone zodabwitsa zomwe masitepe 10,000 patsiku angakubweretsereni.

Choyamba, onjezerani ntchito ya cardiopulmonary

Kuyenda kungathandize kuti mtima ndi mapapu azigwira ntchito bwino, kumapangitsa kuti thupi lipirire, ndiponso kuchepetsa kukalamba kwa thupi. Kupyolera mukuchita masewera olimbitsa thupi mosalekeza, mphamvu yochepetsetsa ya mtima idzawonjezeka pang'onopang'ono, ndipo mphamvu ya m'mapapo idzakhalanso bwino, kuti agwirizane ndi zosowa za masewera osiyanasiyana ndi moyo.

2. Kupititsa patsogolo kayendedwe ka magazi

Kuyenda kungathandize kuti magazi aziyenda bwino, kulimbitsa mitsempha ya m’mitsempha, kuchepetsa kuthamanga kwa magazi, ndiponso kumachepetsa chiopsezo cha magazi kuundana. Panthawi yoyenda, kugwedezeka ndi kumasuka kwa minofu kumalimbikitsa kutuluka kwa magazi, kuthandizira kuchotsa mitsempha ya zinyalala ndi poizoni, komanso kulimbikitsa kuyenda kwa matumbo, kusintha mavuto a kudzimbidwa.

Chachitatu, kuwonjezera chitetezo chokwanira

Kuyenda kumalimbitsa chitetezo cha mthupi komanso kumachepetsa chiopsezo chotenga matenda. Kuchita masewera olimbitsa thupi pang'ono kungathandize kuti maselo a chitetezo cha mthupi agwire ntchito bwino komanso kuti thupi likhale lolimba kukana matenda. Limbikitsani kuyenda tsiku ndi tsiku, kuti thupi likhale lamphamvu kwambiri kukana kuukira kwa majeremusi osiyanasiyana.

4. Limbikitsani kagayidwe

Kuyenda kumathandizira kagayidwe kachakudya, kuthandizira thupi kuwotcha ma calories ambiri ndikuchepetsa thupi. Panthawi imodzimodziyo, kuchita masewera olimbitsa thupi kungapangitse kukula ndi mphamvu za minofu, zomwe zimapangitsa kuti thupi likhale lolimba komanso lopangidwa.

Kwa anthu omwe akufuna kuchepetsa thupi kapena kupanga mawonekedwe, palibe maziko akuthupi pachiyambi, ndipo ndi chisankho chabwino kwambiri kusankha masewera oyenda.

5. Kuchepetsa nkhawa ndi nkhawa

Kuyenda kungachepetse kupsinjika ndi nkhawa komanso kumathandizira kukhala ndi thanzi labwino. Poyenda, thupi limatulutsa mahomoni monga endorphins, omwe amathandiza kuwongolera maganizo ndi kuchepetsa zotsatira za kukhumudwa. Kupyolera mukuchita masewera olimbitsa thupi, mukhoza kukhala ndi maganizo abwino ndi oyembekezera, kusintha kukana kupsinjika maganizo, kupangitsa thupi ndi malingaliro kukhala omasuka komanso osangalala.

6. Kupititsa patsogolo kukumbukira kwa ubongo

Kuyenda kungawongolere kusinthasintha kwa miyendokomanso kuthamanga kwa ubongo. Panthawi yoyenda, hippocampus ikhoza kugwiritsidwa ntchito, chitukuko cha ubongo chikhoza kulimbikitsidwa, kukumbukira ndi kuphunzira kungathe kuwongolera, ndipo vuto la matenda a Alzheimer's likhoza kupewedwa bwino ndipo liwiro la machitidwe likhoza kusintha bwino.