Koj puas xav tau taug kev 10,000 theem ib hnub?


Koj puas xav tau taug kev 10,000 theem ib hnub?

Hauv xyoo 1960, hauv cov hmoov txhuas tau nce mus txog ntawm Olympic cov kev ua si hauv Tokyo, tus pas ntsuas dej tau pib ua lag luam ua cov cuab yeej tawm dag zog. Ib lub tuam txhab Japanese tau tsim cov khoom lag luam hu ua ’10, 000 kauj ruam’ (muab txhais ua lus Askiv). Xyoo caum tom qab, lub neej ntawd chaw ntawm smartwatches thiab kev noj qab haus huv apps yog tus lej no. Tab sis muaj tiag tiag tsis muaj laj thawj kho mob rau nws cov lus qhia.

Puas yog peb tawm hws txog cov kauj ruam?

Tau kawg, 10,000 kauj ruam yog tus lej yooj yim kom nco qab tab sis nws tseem yog qhov nyuaj rau cov neeg feem coob – vim nws sib npaug kwv yees li tsib mais. Thiab nws yuav tsis yog txoj kev zoo tshaj los txhim kho koj txoj kev noj qab haus huv.

Raws li GP Dr Zoe Williams, cov sib tw ua kis las ntawm kev tawm dag zog ntawm Royal College ntawm GPs thiab Public Health England (PHE), peb yuav tsum mob siab rau kev nrawm dua li cov kauj ruam.

“Dab tsi yog qhov tseem ceeb tshaj plaws yog qhov nrawm ntawm koj taug kev,” nws qhia. “Ib tug neeg tuaj yeem ua tiav 10,000 kauj ruam tab sis nyob rau qeeb qeeb, taug kev nrawm. Qhov no yuav tsis nce lawv lub plawv dhia kom cov txiaj ntsig kev noj qab haus huv yuav muaj tsawg. Kev taug kev ceev – txhais tias tsawg kawg 3 mph – yog tus yuam sij. Taug kev li 10 feeb sai sai muab cov kev pab kho mob. “

Tab sis feem coob ntawm peb yuav tsis muaj qhov sib tw sai npaum li cas peb thiaj li taug kev. Yog li peb yuav qhia tau li cas yog tias peb txoj kev taug kev txaus los txhim kho peb txoj kev noj qab haus huv?

Williams piav qhia: “Yog koj taug kev nrawm, koj lub plawv dhia nrawm dua, koj ua pa sai dua thiab koj hnov ​​tawm hws. Koj tseem yuav tuaj yeem sib tham tau yam tsis ua pa. Peb hu qhov kev ua no pes tsawg.”

Nws tseem tuaj yeem paub txog ntau npaum li cas koj tab tom nyuaj rau koj tus kheej thaum koj taug kev, tab sis muaj ib qho dawb NHS App hu ua Active 10 uas saib xyuas koj txoj kev taug kev thiab nrawm. Tsuas yog ib txoj kev taug kev 10 feeb txhua hnub txhua hnub muab cov txiaj ntsig zoo. Thiab yog tias koj tuaj yeem nce tus lej ntawd mus rau peb ib hnub, koj yuav tau ua tiav ib ntawm tsib ‘muaj kev nquag nquag’ hauv ib as thiv uas tau pom zoo rau kev noj qab haus huv.

Williams hais tias: “Coob leej tsis paub tias kev taug kev sai sai tuaj yeem txo lawv txoj kev pheej hmoo mob cancer los ntawm qhov tseem ceeb 15%.”

Yog li nws thiaj li tsim nyog tos qhov qeeb.

Yuav ua li cas yuav ua tau ntau yam

Ib qho ntawm cov laj thawj tseem ceeb uas tib neeg muab rau kev taug kev tsis txaus, raws li Williams, yog tsis muaj sijhawm. Tab sis nws ntseeg hais tias kev tawm dag zog tuaj yeem koom nrog hauv koj lub neej li ib hnub tau yooj yim.

Pib me me

Cov kev xaiv me, kev noj qab haus huv tuaj yeem sib ntxiv. Qee qhov Williams cov lus qhia suav nrog:

“Nqa taw ntaiv dua li lub tshuab nqa. Yog tias koj yuav tau siv lub tshuab ntaiv, taug kev nws, tsis txhob sawv ntsug. Chaw nres tsheb kom deb ntawm lub qhov rooj ntawm lub tsev loj (thawb koj lub tsheb ciav hlau yog ib ce zoo dhau lawm). Thiab yog koj txoj kev taug mus ua haujlwm lossis tsev kawm ntawv khiav qis dua mais kev deb, vim li cas tsis taug kev lossis kev voj voog? “

Yog tias koj txoj haujlwm ua tsis tau so, sim ua kom haum nrawm li 15 feeb taug kev thaum noj su. Ntawv Williams hais tias koj tuaj yeem xav kom taug kev lossis sawv rooj sib tham hauv koj chaw ua haujlwm. Cov kev hloov me me tuaj yeem ua qhov txawv txav ntawm lub sijhawm.

Tau txais muaj zog

Taug kev yog ib yam ntawm kev txhim kho koj li kev noj qab haus huv thiab kev nyab xeeb, tab sis nws tsis yog ib qho. Tswj lub cev kom muaj zog kom tsis txhob ntog thiab ua tsis tau zoo nyob rau lub hnub nyoog laus thiab pab khaws cov pob txha ceev yog qhov tseem ceeb heev.

Yog tias tsis tawm tsam, peb poob cov leeg nqaij txij thaum muaj hnub nyoog plaub caug thiab sai dua tom qab rau caum. Koj kuj tseem yuav hnyav ib yam, tab sis feem ntau nws muaj roj ntau uas tau hloov cov leeg mob.

Williams piav qhia txog vim li cas cov leeg mob thiaj li tseem ceeb: “Cov leeg ua rog sib ntaus hauv lub cev; kab mob rau hauv lub cev yog qhov ua rau muaj ntau yam kab mob, nrog rau mob cancer thiab mob plawv.

Ua haujlwm koj cov leeg hauv tsev

Koj tsis tas yuav mus ua kis las los ua haujlwm koj cov leeg. Hauv tsev, nias lub pob tsa sab nraud (tiv thaiv phab ntsa yog tias zoo dua), zaum-ce, ntsws, zaum tswg thiab biceps curls (siv fwj dej yog tias koj tsis muaj qhov hnyav).

Cov haujlwm txhua hnub, zoo li kev tu vaj, ua si nrog menyuam yaus lossis cov xeeb ntxwv sab nraud, ua haujlwm hauv tsev thiab ntxuav lub tsheb, txhua yam suav ua ib feem ntawm kev ua haujlwm. Rau cov neeg laus dua, Williams qhia nrog rau cov haujlwm uas pab txhawb kom muaj kev sib npaug, xws li seev cev, t’ai chi thiab yoga.

Koj yuav tsum tau ua ntau npaum li cas ib ce?

Cov lus qhia los ntawm PHE yog tsim sijhawm li 150 feeb (2.5 teev) ntawm kev tawm dag zog hauv ib lub lis piam. Yog li 30 feeb ntawm kev taug kev ceev ib hnub, tsib hnub hauv ib lub lis piam, yuav ncav cuag lub hom phiaj no. Cov txiaj ntsig suav nrog tsis yog tsuas yog muaj kev xav zoo nyob ntxiv xwb tab sis txo qis ntawm koj qhov kev pheej hmoo los ntawm mob cancer, mob plawv thiab ntshav qab zib hom 2.

Ib qho ntxiv, koj yuav tsum ua cov kev tawm tsam tsis taus ob zaug hauv ib lub lim tiam tsawg kawg ntawm ib ncig 30 feeb (qhov zoo tshaj txhua lwm hnub) yog li koj tswj lub zog cov leeg.

Kev paub txog cov phiaj xwm me me niaj hnub no tuaj yeem hloov kho koj txoj kev noj qab haus huv mus ntev.

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