IMYITOZO NGORORAMUBIRI : AKAMENYERO MURI GAHUNDA YA BURI MUNSI

Imyitozo ngororamubiri ni kimwe mu bikorwa bifasha umubiri kwisubizamo imbaraga, bikavura amavunane, bikagufasha kwirirwa uguwe neza niba utangiye umunsi w’imirimo cyangwa se kuruhuka neza niba ushoje umunsi w’imirimo.

Imyitozo ngororamubiri rero iri mu ngeri nyinshi, buri wese agahitamo imunogeye bitewe n’uko ateye, igihe afite, aho aherereye, uburyo afite n’ibindi.

Ushobora guhitamo kuyikora wenyine, cyangwa se ugakenera gufatanya n’abandi kugira ngo muterane akanyabugabo.

Inzobere mu mikorere nyongeramusaruro ishamikiye ku myifatire / ingeso batanze inama ku buryo ugambiriye kwinjira muri iki gikorwa ngo akigire gahunda ya buri munsi yabyifatamo.

Ushobora gukora imyitozo ngororamubiri mu byiciro.
Ntabwo ukeneye gukorera imyitozo yawe yose icyarimwe. Nta tandukaniro ku nyungu z’umubiri riri mu gukora iminota 10 mu gitondo ubyutse, indi 10 mu karuhuko ka saa sita, indi 10 nimunsi ushoje akazi no gukora iminota 30 icyarimwe mu gihe ufite uwo mwanya.

Kwisungana n’abandi.
Iyo ufite abandi muhurira kuri iki gikorwa, bigufasha kudacika intege, n’igihe wumva ufite ubunebwe cyangwa se ikirere kitameze neza ugaterwa akanyabugabo no kwirinda gutenguha bagenzi bawe.

Shyiramo umwete.
Niba uri gukora umwitozo wo kugenda n’amaguru, shyiramo intege, mbese wirinde kugendana ubunebwe ureba muri telefoni, ahubwo ugende watanya nk’aho wari ufitanye gahunda n’umuntu ukaba uri hafi gukerererwa…

Nyeganyega mbere yo gufungura.
Urugero mu karuhuka ka saa sita, ushobora kubanza kwinyabya mu cyumba cy’imyitozo ngororangingo ukabanza kunanira umubiri nk’igihe cy’iminota 20-30 mbere yo kujya mu ruriro.

Igare ryo mu cyumba cy’imyitozo ngororamubiri
[Step-counters, pedometers] naryo rishobora kugufasha muri gahunda nk’iyi (n’ubwo atari henshi riboneka). Ushobora kwishyiriraho intego y’intambwe 10,000 ku munsi. Iri gare rifasha cyane mu gukoresha ingingo nyinshi z’umubiri: imikaya, amagufa, ibihaha, umutima, uruhu,…

Irinde kurangazwa n’ibikoresho by’ikoranabuhanga (TV, mudasobwa, telefoni ngendanwa,… Kugabanya ku gihe wakoreshaga kuri ibi bikoresho ni bumwe mu buryo bwiza bwo kugabanya igihe umara wicaye, maze mu kigwi cyo kwicara ugakoresha umubiri winyabya mu cyumba cya siporo cyangwa se unanyuza umukubuzo mu nzu.

Kunyuzamo mu gihe umara wicaye, ugafata akanya ko kwinyagambura. Hari imyitozo ishobora kugufasha kunanura urwungano rw’amaraso [umutima n’imiyoboro y’amaraso] mu gihe waba uri no mu kindi gikorwa kitagusaba guhugirana. Urugero, gukora imyitozo yoroheje mu gihe uri kureba TV, cyangwa mu gihe uri mu kazi ugashyira isaha ku gihe ku buryo izajya ikwibutsa guhaguruka no kurambura amaguru buri uko isaha ishize niba ukora akazi kagusaba kwicara umwanya munini: imbere ya mudasobwa,…

Kwinjira mu ishuri ryigisha ibyerekeye ibyo bikorwa.
Niba utuye hafi y’ishuri, inzu rusange ikorerwamo ibikorwa by’imyitozo ngororamubiri, ikorerwamo imyitozo yo kubyina cyangwa se ya yoga, kwiyandikisha no gufata gahunda yo kujya ujyayo mu gihe runaka bizagufasha kunguka ubumenyi bushya, inshuti nshya ari nako umubiri wawe ubyungukiramo; kandi uretse n’ibyo niba wajyaga usohoka kenshi cyangwa se ukajya mu kabari, sinema n’ibindi bigutwara amafaranga ku bwo kwigunga, aya mafaranga ntazaba agisohoka, bityo ubwizigame bwawe nabwo buhazahukire.

Gena gahunda yihariye y’imyitozo ngororamubiri.
Muri gahunda yawe y’umunsi, gerageza kugena igihe runaka cyihariye cyo gukora siporo.

Nubigeraho, gira igihe cyo kubyishimira.
Ishyirireho intego z’igihe gito, hanyuma nubasha kuzigeraho, wigenere igihe cyo kwihemba no kwishimira iyo ntsinzi. Muri uyu mujyo ushobora no guhiga kugira uruhare mu marushanwa runaka –amasiganwa y’abatarabigize umwuga (amasiganwa ku magare, ku maguru,…) amarushanwa mu kurira imisozi, koga, urugendo rwo gukusanya inkunga y’ubugiraneza—ibi bizagufasha bigutere akanyabugabo ko gukomeza imyitozo.

¹ https://www.hsph.harvard.edu/nutritionsource/2013/11/04/making-exercise-a-daily-habit-10-tips/