Inzira yoroshye yo kubaho ubuzima burambye
Ubushakashatsi bwerekana ko imikorere ya buri munsi ishyizwemo imbaraga, nko kuzamuka amadarage, kugenda vuba mu rugo, gukina n’abana cyangwa amatungo, ishobora kuzana inyungu nyinshi ku buzima no kongera imyaka yo kubaho.
Ubu buryo bujyanye na VILPA (vigorous intermittent lifestyle physical activity), buzwi kandi nka “exercise snacking” cyangwa “activity microbursts,” ni imyitozo mito ikorwa kenshi ariko ikomeye mu buryo bworoheje, itandukanye na siporo isanzwe cyangwa gutera intambwe ibihumbi 10 ku munsi.
Ubushakashatsi bwakozwe mu Bwongereza n’Ubuyapani bwerekanye ko iminota mike gusa ya VILPA ku munsi ishobora kugabanya ibyago byo gupfa kare, indwara z’umutima, ndetse no kugabanya ibyago byo kurwara kanseri. Ibi bikorwa bya microbursts byoroshye kandi birashoboka ku bantu batagira umwanya wo kujya mu nzu za siporo (gyms) cyangwa gukora imyitozo isanzwe, bikaba binakemura ikibazo cyo kumara igihe kinini wicaye.
Abahanga nka Mark Hamer (University College London) na Matthew Ahmadi (University of Sydney) bavuga ko gukoresha imbaraga mu mirimo ya buri munsi—nko gukora isuku, kuzamuka amadarage, cyangwa gutera intambwe vuba—bifite inyungu zingana n’imyitozo ikomeye ikorwa mu gihe gito, ikurikirwa n’ikiruhuko gito, igamije kongera imbaraga no kunoza ubuzima izwi nka “HIIT (high-intensity interval training)” ku buzima bw’umutima, isukari mu maraso, cholesterol, umuvuduko w’amaraso n’ibinure by’umubiri.
Ubushakashatsi bwagaragaje ko gutera intambwe nke buri munsi (nko hagati ya 2,500–2,700) bishobora kugabanya ibyago byo gupfa cyangwa indwara z’umutima, kandi iminota 3–4 ya VILPA ishobora kugabanya ibyago bya kanseri ku kigero cya 17–18%. Abashakashatsi bifuza kumenya niba iyi myitozo mito itandukanye mu masaha y’umunsi ishobora gufasha abantu bafite indwara zidakira cyangwa kubona iminota 150 y’imyitozo yo ku rwego rwo hagati buri cyumweru.
Mu ncamake, gukora ibikorwa byo mu buzima bwa buri munsi wihuta cyangwa ushyizemo imbaraga—nko kugenda vuba, kuzamuka amadarage, gukina n’abana cyangwa amatungo, gukora isuku cyangwa ubuhinzi—ni uburyo bworoshye kandi bufatika bwo kugira ubuzima bwiza no kubaho igihe kirekire, nubwo utajya muri nzu ya siporo cyangwa ngo ukore siporo isanzwe.
