Amaxesha ama-6 aqheleke ngokupheleleyo ukuba aphume Breath-kwaye ama-3 amaxesha ayisiyiyo

Xa It UJulia Wheeler kunye neMithetho yeVeronika / imifanekiso kaFetty

Kwiminyaka emi-2, bendihla ndinyuka izitepsi ndisiya kumgangatho wesithathu kwigumbi lokuhlala eNew York City. Nokuba andiphathanga iibhegi zokutya, ndiyaxhuzula kwaye ndiyakhukhumalisa ngelixesha ndifika kumnyango wam. Kuyadida; Njengomthambo oqhelekileyo wokuzilolonga, ndiyazi ukuziqhelanisa nokuphindaphinda — ngaba singakubiza ngokuba sisiqeqesho?! Ngokusisiseko indlela iimbaleki ezisebenza ngayo ukuya kwi-marathon okanye indlela yokunyusa ubunzima yokufumba kwiipleyiti ezingaphezulu.

Ke kutheni ndisaphefumla kwezo zinyuko? Kwaye kufuneka ndikhathazeke?



Kwinqanaba elisisiseko, ukuphefumla kakhulu luphawu umzimba wakho ufuna ioksijini engakumbi, nokuba kungenxa yokuba ucela izihlunu zakho ukuba zikunike amandla kwizinyuko okanye ngenxa yento ebaluleke kakhulu kwezonyango, njengemithambo evalelayo entliziyweni okanye emiphungeni, utsho Holly S. Andersen, MD, ugqirha wezentliziyo kwiSibhedlele saseNew York – Presbyterian kunye nomcebisi kwezonyango Umanyano lwentliziyo yabasetyhini . (Tshisa iikhalori kwaye wakhe izihlunu-ngalo lonke ixesha usonyusa imood-kunye neyethu Ukuhamba kweentsuku ezingama-21 kancinci, Ukuphulukana noMceli mngeni !)



Ungawazi njani umahluko? Nanga amaxesha ambalwa ukukhefuzela kuyinto eqhelekileyo — kwaye xa ufuna ukuthetha nomnye umntu ngawo.

Ngesiqhelo: Ukunyuka ngezinyuko



Ukuhamba ngezinyuko Danyl / Shutterstock

Into yokuqala endayibuza uHeather Ruff, isekela mlawuli kuqeqesho lomntu kunye neCharter Fitness, yayikukuba ingaba lonke ixesha lam lokuthamba belililize. Ukunyuka ngezitepsi kunjalo nzima Utshilo uRuff, okwangumseki-kunye we-spin, amandla kunye ne-yoga yokuzivocavoca i-SPENGA. Cinga malunga nentshukumo eyiyo: Kufana nemiphunga ethe nkqo ngalo lonke ixesha uthatha inyathelo. ' (Oko kubenza bagqibelele ekusebenzeni.)

Ngenxa yokuba imisebenzi yokuhamba inemisipha eyahlukeneyo, nabani na uza kuziva ephefumla kancinci enyuka ngezitepsi, uyandiqinisekisa, nokuba ukwimo entle kakhulu.

Izinyuko zinokuyothusa nenkqubo. 'Awuhlali ushushu,' utshilo uAndersen. Mhlawumbi uyonwabela incwadi elungileyo kwigumbi lokuhlala xa ilixesha lokuya kwigumbi eliphezulu. Ngequbuliso uyazibhokoxa kwezi mpumlo zimi nkqo ngaphandle kwesilumkiso esincinci. Kwaye ngelixa unganyuka ezo zinyuko yonke imihla, ayisiyiyo le nto uRuff angayibiza ngoqeqesho. 'Kuphela, yintoni, umzuzu?' (Ewe-kodwa umzuzu onzima!)



Ngokuqhelekileyo: Xa ulungele ukukrazula iinwele zakho
Uxinzelelo kunye noxinzelelo kunokukuhlaziya kwaye wenze umzimba wakho ucinge ukuba ufuna ioksijini engaphezulu, nayo. Impendulo yethu yoxinzelelo lwenkulungwane yama-21 ifana ngokumangalisayo nempendulo engaphambi kwembali ookhokho bethu bokuqala ababenayo, bathi, ngelixa babegxothwa libhere. Imizimba yethu isilungiselela ngokoqobo ukuba silwe okanye sibhabhe, oko kuthetha ukuba igazi elininzi eline-oksijini lithunyelwa kwiimisipha esiza kuzisebenzisa ukuhlasela okanye ukukhwabanisa. Ukuba uhleli edesikeni yakho malunga nokuvuthuza umphezulu wakho, ekujolise kuko ekuphenduleni koxinzelelo kusenokwenzeka ukuba ayiyibhere, kodwa konke kuyaziva ngokufanayo kwingqondo yakho yomqolomba. Ukuba uyarhuqa kwaye ukhukhumele njengoko ugxadazelisa eofisini yakho kodwa ungaya ejimini kwaye uzive ulungile, ufana nabanye abantu abangumqolomba, utshilo uAndersen. (Gxila ekuphefumlweni kwakho ukuze uzive ungonwabanga.)

Ngokuqhelekileyo: Ngexesha lokuzilolonga, nokuba kulula

Ngexesha lokuzilolonga UDave kunye noLes Jacobs / imifanekiso kaFetty

Xa sizilolonga, imizimba yethu iphinda ibe phantsi koxinzelelo, kwaye izihlunu zethu zicela ioksijini engaphezulu yokugqiba iseti yokugqibela yesikwere okanye sithathe isantya sokuhamba. 'Okukhona sibuza izihlunu zethu, kokukhona zifuna ioksijini engakumbi, kokukhona kunzima ukuba nemiphunga nentliziyo zisebenze ngalo mjikelo, utshilo uRuff. Isiphumo? Isantya sentliziyo esikhawulezayo kunye nokuphefumla okukhawulezayo.

Okukhona usenza umthambo, kokukhona umzimba wakho uqhela ukusebenzisa iimfuno ozibeka kuyo, uyacacisa. Umzimba wakho ufunda ukuhambisa ioksijini ngokufanelekileyo, ukuphefumla ngokufanelekileyo, utshilo. Kungenxa yoko le nto ukubaleka kungancanca xa uqala nje, kodwa ekugqibeleni uzifumanisa uhamba ngenyawo kangangeemayile, ungazinzanga. Oko kuthetha ukuba awuphefumli xa usenza umthambo, ngekhe uzicel 'umngeni ngokwaneleyo. 'Kuya kufuneka ufike kwinqanaba elingonwabisiyo ukuze umzimba uphendule.'

Ewe kunjalo, sonke sineentsuku zokuphumla, xa nolona qeqesho lulula luziva lukhohlakele. Kodwa uRuff uthi zimbini iimeko ekufuneka ulumke ngazo. Inye, unokuba ugqithisile. Ukuba awuziniki ixesha elaneleyo lokuphumla ukuze uphinde uchache, ukuphefumla kunye nokubetha kwentliziyo yakho kunokutsiba ungene kwimowudi yezilwanyana ekuqaleni kokuzilolonga ngokulula. Okwesibini, unokusebenzisa i-asthma. Ngokwesiqhelo kubangelwa kukusebenza kwiindawo ezibandayo, ezomileyo, kufanelekile ukuzisa olo hlobo lokuphefumla nogqirha wakho.

Ngesiqhelo: Ukuba ukhe waya eDenver

Ukuhamba uye eDenver Chrupka / Shutterstock

Okanye enye indawo ephezulu ongayiqhelanga. Akunandawo ioksijini ininzi emoyeni xa usiya phezulu, 'ke uza kuphephetha ngokukhawuleza,' utshilo uAndersen. Kungenxa yoko le nto iimbaleki ezomeleleyo zilolonga ezintabeni. Bayacotha kodwa ngokuqinisekileyo baya kusebenza ngakumbi ngenani elincinci leoksijini abalifumanayo, ezenza iintliziyo nemiphunga yabo yomelele kwaye bandise inani leeseli ezibomvu ezithwala ioksijini, uyacacisa. (Kufana nokusetyenziswa gwenxa kwegazi ngokusemthethweni!) Ke, xa bebuyela kwindawo yabo eqhelekileyo, ezo zibonelelo zihlala kwaye zilutshisa ukhuphiswano lwabo.

Eqhelekileyo: Ukuba ukhulelwe
Ngexesha lokukhulelwa, upakisha kwisabelo esifanelekileyo sobunzima bamanzi. Olu kongeza ulwelo lonyusa inani lakho elipheleleyo legazi, kodwa inani leeseli ezibomvu ezithwala ioksijini zihlala zinjalo, uAndersen uyachaza, oko kunokuthetha ukuba kungafuneka uphefumle nzima ukuze ufumane ioksijini engaphezulu.

Okungaqhelekanga: Ukuba ngequbuliso kwaye kunzima
Ukuba awukwazi ukubamba umphefumlo wakho ngaphandle, ngakumbi ukuba uhleli nje ucinga ngeshishini lakho, okanye ukuba ukuvusa ebusuku, bona ugqirha. Olu luphawu olukhulu lwesilumkiso, mhlawumbi lweengxaki zentliziyo. Ukuba inxulumene nokulala nje ebusuku kwaye uzive ungcono xa usukuma, inokuba luphawu lokwehluleka kwentliziyo okanye isifo semiphunga, ngakumbi ukuba iza nokudumba okuncinci kwemilenze okanye amaqatha, uAndersen uthi.

ukunciphisa umzimba kwiipcos

Okungaqhelekanga: Ukuba kuza nezinye iimpawu
Xa ukuphefumla kancinci kuba nzima kuxa kuhambisane nezinye iimpawu zokuxela, uqikelele, isifo sentliziyo. Oko kunokubandakanya ukuvutha, ukuqina emqaleni, iintlungu zesifuba okanye uxinzelelo, ingalo okanye umhlathi, ukudinwa, ubungqindilili, okanye. Musa ukudlala iqhawe: Yiya kwigumbi likaxakeka.

Okungaqhelekanga: Xa usenza into engaqhelekanga ukuthatha umphefumlo wakho
Nangaliphi na ixesha, sinokuba nomoya ongaphezulu, utshilo uAndersen, kwaye ukuba iyadlula kwaye ayiphindi yenzeke ayongxaki. Kodwa ukuphefumla okutsha kwimisebenzi oqhele ukuyenza yinto ekufuneka uyithathele ingqalelo. Olu hlobo lotshintsho lunokuba luphawu lwento ebaluleke ngakumbi, njengesifo sentliziyo, utshilo.