Uburyo bworoheje bushobora kugufasha kubaho igihe kirekire

Kuva ku kwirukanka uzamuka amadarage (escalier), kugeza ku buhinzi: imwe mu mirimo yo mu buzima bwa buri munsi ishobora kugufasha kugira ubuzima buzira umuze no gutuma ubaho igihe kirekire.

Buri wese azi ko urufunguzo rwo kubaho igihe kirekire kandi afite ubuzima bwiza ari ugukora imyitozo ngororamubiri no kurya neza. Ariko se bigenda bite niba udafite umwanya wo kwirirwa mu nzu z'imyitozo ngororamubiri cyangwa gukora intambwe ibihumbi 10 ku munsi?

Inkuru nziza ni uko gukora imirimo ya buri munsi ushyizemo imbaraga n'ishyaka bishobora kuzana inyungu nyinshi cyane. Tekereza kwiruka uzamuka amadarage, gutembera mu rugo wihuta, cyangwa gukinan'abana cyangwa amatungo yawe.

Niba ukurikira ubushakashatsi bw'imyitozo mu myaka itatu ishize, ushobora kuba warahuye n'irindi jambo rishya: imyitozo ngororamubiri ikoranywe ingufu ya hato na hato (vigorous intermittent lifestyle physical activity, VILPA). Iri jambo risobanurwa no mu bundi buryo nka "exercise snacking," "snacktivity," cyangwa "activity microbursts." Ni igisubizo gishya ku kibazo kimaze igihe kirekire, uburyo bwiza bwo gufasha abantu batishimira imyitozo gukora cyane no kugabanya kwicara.

Mu myaka icumi ishize, Imyitozo ikomeye mu byiciro bigufi (high-intensity interval training, HIIT) – ikubiyemo gusunika umubiri ku mbaraga zo hejuru mu gihe gito ukoresheje kwiruka, gusiganwa ku igare cyangwa imyitozo y'imbaraga nk'ama squat cyangwa jumping jacks; yabaye imyitozo ikunzwe cyane n'abantu batagira umwanya.

Yanagaragaye ko ifasha kugenzura isukari mu maraso, cholesterol, umuvuduko w'amaraso n'ibinure by'umubiri.

Nk'uko Mark Hamer, umwarimu wa siporo n'ubuvuzi bw'imyitozo muri University College London abivuga, VILPA ni uburyo bworoheje bwa HIIT. Busobanura gusa gukora ibikorwa byo mu buzima bwa buri munsi ushyizemo imbaraga kugira ngo umutima utere cyane mu gihe cy'umunota umwe cyangwa ibiri.

Hamer asobanura ko igitekerezo cya VILPA cyaje ubwo we na bagenzi be barimo bapima amakuru y'imyitabire y'umubiri yakusanyijwe bakoresheje utwuma two ku kuboko ku bantu batigeze bakora imyitozo isanzwe.

Abashakashatsi babonye ko n'ubwo abantu batakoraga siporo cyangwa ngo bajye mu nzu z'imyitozo, hari abageraga ku rugero rukenewe babifashijwemo no gukora imirimo yabo ya buri munsi.

Ibi byarimo kugenda n'amaguru bihuta mu igihe bajya cyangwa bava mu kazi, mu gihe bazamuka amadarage, ndetse n'igihe bari mu yindi mirirmo yabo ya buri munsi.

"Igice kinini cy'iyi myitwarire cyabonekaga mu bice bigufi cyane," nk'uko Hamer abivuga. "Ibi ni byo byahereweho havuka igitekerezo cya microbursts."

Icyatangaje Hamer n'abo bakorana, ni uko basanze intambwe nto umuntu atera ari mu mirimo ye isanzwe, akabikora kenshi atavunitse, ziba zifitanye isano n'inyungu ku buzima.

Mu bushakashatsi bwo mu 2022, bakoresheje amakuru y'abantu 25,241 bo mu Bwongereza, Hamer n'abashakashatsi bo muri Kaminuza ya Sydney basanze ko intambwe 5 mu munota umwe buri munsi, zihagije kugira ngo ube ugabanyije ibyago byo gupfa imburagihe ku kigero cya 40%, ndetse no kugabanya ku kigero cya 49% ibyago byo gupfa Kubera indwara z'umutima, ugereranyije n'abantu badakora imyitozo ngororamubiri na mba.

Ikindi ni uko hari ubundi bushakashatsi bwerekanye ko iminota irenga ine ya VILPA buri munsi ishobora kugabanya bimwe mu byago by'indwara z'umutima.

"Binyuze mu gukora ibikorwa bya buri munsi mu duce duto duto ariko bikoranywe imbaraga nyinshi, inshuro nyinshi ku munsi, abantu baracyabona inyungu zibafasha kugabanya ibyago by'indwara zidakira," nk'uko Matthew Ahmadi, umushakashatsi muri kaminuza ya Sydney abivuga. "VILPA ishobora no gufasha kwirinda intege nke zijyana n'izabukuru."

"Ku bijyanye n'imyitozo ngororamubiri, gukora ikintu icyo ari cyo cyose biruta kutagira icyo ukora na kimwe."

Ahmadi asobanura ko ibi bisubizo bishimishije cyane, kuko ubushakashatsi bwerekana ko benshi mu baturage bo mu Bwongereza bafite hejuru y'imyaka 40 batitabira gukora siporo cyangwa imyitozo isanzwe, akenshi kubera kubura umwanya cyangwa izindi nzitizi.

Nk'uko bivugwa n'Ishami ry'Umuryango w'Abibumbye ryita ku buzima (OMS/WHO), ibi ni ikimenyetso cy'iterambere ritera impungenge ku isi aho hafi abantu miliyoni 1.8 bari mu byago byo kurwara indwara zitandura kubera kutagira ibikorwa bihagije by'imyitozo.

"Twese tuzi ko imyitozo ngororamubiri ari myiza ku buzima bwacu, ariko benshi muri twe ntituba dukora bihagije," nk'uko Amanda Daley, umwarimu w'ubuvuzi bushingiye ku myitwarire muri Kaminuza ya Loughborough mu Bwongereza abivuga. "Impamvu ni nyinshi, ariko imenyerewe cyane ni ukutagira umwanya uhagije. Uburyo bwa VILPA busaba iminota mike gusa mu munsi, inshuro nyinshi mu cyumweru, bigatuma buba bworoshye, buboneka kuri bose kandi butagorana."

Ibyerekanwa na VILPA ni uko uhindura gato gahunda yawe y'umunsi, nko kwiruka ujya gufata bisi, kugenda vuba mu rugo ukora imirimo, cyangwa gukora isuku n'ubuhinzi ufite imbaraga nyinshi, bishobora kugira uruhare rukomeye mu kunoza ubuzima bwawe. Ibi byose ni ingero za VILPA mu buzima bwa buri munsi, kimwe no gukina imikino ikomeye n'abana cyangwa amatungo yawe.

"Dufite amahirwe menshi yo gukora ibikorwa byo ku rwego rwo hagati cyangwa rwo hejuru, bidasabye imyitozo yihariye cyangwa ibikoresho by'ikorwa," nk'uko Ahmadi abisobanura. "Niba uri gutambuka, kubikora vuba vuba ni uburyo bworoshye bwo kubona VILPA."

Ubushakashatsi bwerekana ko abantu bakira neza iki gitekerezo, kuko cyerekana inyungu z'ibikorwa bari bataritayeho nk'ibishobora guteza imbere ubuzima. Abashakashatsi nka Ahmadi na Shigenori Ito, umuganga w'indwara z'umutima wo muri Sankuro Hospital mu Buyapani, bavuga ko na VILPA ishobora gukoreshwa mu kongera imbaraga z'umubiri, nko guterura ibicuruzwa biremereye buri munsi, cyangwa guteza imbaraga imitsi y'amaguru no gukora urugendo wihuta, uzamuka ingazi.

Igitekerezo cyo kuzuzanya kw'akazi n'imyitozo gihuye n'ingamba nshya abashakashatsi mu myitozo bashishikariza abantu, ku bijyanye n'imyitozo ngororamubiri, gukora ikintu icyo ari cyo cyose kiruta kutagira icyo ukora.

N'ubwo benshi bazi intego y'intambwe ibihumbi 10 ku munsi, ubushakashatsi bushya bwerekana ko dushobora kubona inyungu z'ubuzima bivuye mu ntambwe dutera umunsi ku wundi, kabone n'ubwo zaba nke.

Nk'uko NCD Alliance, umuryango ugamije guhangana n'izamuka ry'indwara zitandura ku isi ibivuga, abantu bagera kuri miliyoni eshanu bashobora kurokoka buri mwaka iyo benshi muri twe baba bakora imyitozo ihagije.

"Ku isi hose, imikorere yacu irushaho kuba iyicaye," nk'uko Katie Dain, umuyobozi mukuru wa NCD Alliance abivuga. "Mu magambo yoroshye, abantu benshi bamara igihe kinini bicaye mu biro, mu gihe imijyi myinshi isigaye yubakwa igenewe imodoka kurusha abantu."

Gukemura iki kibazo si ibintu byoroshye kandi biteye impungenge abaganga nka Ito. Ati: "Kumara igihe kinini wicaye ni kimwe mu bitera indwara z'umutima, kimwe n'umuvuduko w'amaraso uri hejuru, diabète n'ibindi."

Kubw'ibi, abashakashatsi bashatse gutuma intego z'imyitozo ngororamubiri zitagora abantu. N'ubwo abantu benshi bazi ya ntego yo gutera intambwe 10,000 ku munsi, ubushakashatsi bushya bwerekana ko n'umubare muto cyane w'intambwe na wo ushobora gutanga inyungu ku buzima.

Ubushakashatsi bunini bwakozwe bwerekanye ko gutera intambwe 2,517–2,735 ku munsi bihagije kugira ngo ugabanye ibyago by'indwara z'umutima ku kigero cya 11%, ugereranyije n'abatera intambwe 2,000 ku munsi.

"Gukora bike ni byiza kurusha kutagira icyo ukora na gito," nk'uko bivugwa na Prof. Rana Hinman wo muri kaminuza ya Melbourne mu ishami rya physiothérapie. Yongeraho ko n'abafite ububabare bw'amagufa, cyangwa ibindi bibazo, bashobora kungukira mu ngero nto z'imyitozo.

Hari ubushakashatsi bwerekana ko iminota 3–4 gusa ya VILPA ku munsi ishobora kugabanya ibyago bya kanseri ku kigero cya 17–18%. Impamvu imwe ishoboka ni uko imyitozo izwiho kugabanya uburibwe bw'uruhurirane (inflammation).

Mu gihe kiri imbere, dushobora kumenya byinshi birushijeho. Abashakashatsi barifuza kureba niba exercise snacking (imyitozo mito itandukanyijwe mu masaha) ishobora gufasha abafite indwara zidakira, badashobora gukora imyitozo isanzwe.

Hamer kandi arifuza kumenya niba gushishikariza abantu gukora izi microbursts byabafasha kugera kuri ya ntego yo gukora iminota 150 y'imyitozo yo ku rwego rwo hagati buri cyumweru — ari yo migenderanire rusange y'ubuzima bwiza.

Hamer ati: "Niba dushobora gutuma benshi mu baturage bakora nibura microbursts, bizafasha cyane kurusha kuba bake ari bo bageraho gahunda zisabwa."

Ku bw'ibyo, niba ufite impungenge ko umaze igihe utagera muri gym, tekereza gukora VILPA nkeya. Ushobora guhitamo kuzamuka amadarage aho gufata ascenseur, kugenda wihuta ujya ku iduka, gukina n'abana cyangwa n'amatungo yo mu rugo, cyangwa no gukubura imbuga ndetse no gukaraba ukorana imbaraga mbese wabishishikariye.

Ibi byose ni ibintu byoroshye twakora buri munsi bigatuma tuguma mu buzima bwiza ndetse tukaba twamara igihe kirekire tutarwara.