The Simple Power of Walking
Piyoda yurishning oddiy kuchi
Sarlavha va pastdagi so‘zlarga qarang. Matn nima haqida bo‘lishi mumkin? Bir daqiqa o‘ylab ko‘ring — bu miyani o‘qishga tayyorlaydi.
Har kuni piyoda yurish sog‘liq va kayfiyatga qanday ta’sir qilishi haqida.
Kalit so‘zlar
Bu so‘zlar matnda uchraydi va matnda ajratib ko‘rsatiladi. Bosing — talaffuzini eshitasiz.
⏱ O‘qish boshlanganda vaqt o‘lchanadi — oxirida tezligingizni ko‘rasiz.
👆 Istalgan so‘zni bosing — tarjimasi yoki lug‘atga havola chiqadi.
When people think about getting fit, they often imagine expensive gyms, hard running sessions or complicated exercise programmes. But one of the most effective forms of exercise is something almost everyone can do, costs nothing and requires no special equipment: walking. Doctors and scientists now agree that regular walking has huge benefits for both the body and the mind.
Odamlar sog‘lom bo‘lish haqida o‘ylaganda, ko‘pincha qimmat sport zallari, og‘ir yugurish mashg‘ulotlari yoki murakkab mashq dasturlarini tasavvur qilishadi. Lekin eng samarali mashq turlaridan biri deyarli hamma qila oladigan, hech qanday pul talab qilmaydigan va maxsus jihoz kerak bo‘lmaydigan narsa: piyoda yurish. Shifokorlar va olimlar endi muntazam yurish tana uchun ham, ong uchun ham katta foyda keltirishiga qo‘shilishadi.
Let’s start with the heart. Walking at a brisk pace, fast enough that you can talk but not sing, makes your heart work harder and become stronger. Large studies have found that people who walk for about thirty minutes a day, five days a week, have a significantly lower risk of heart disease and stroke. Walking also helps to control blood pressure and blood sugar, which reduces the risk of diabetes.
Keling, yurakdan boshlaylik. Tez sur’atda — gapira oladigan, lekin qo‘shiq ayta olmaydigan darajada tez yurish yuragingizni ko‘proq ishlashga va mustahkamlanishga majbur qiladi. Katta tadqiqotlar kuniga taxminan o‘ttiz daqiqa, haftasiga besh kun yuradigan odamlarda yurak kasalliklari va insult xavfi sezilarli darajada pastroq ekanini aniqlagan. Yurish qon bosimi va qondagi shakarni nazorat qilishga ham yordam beradi, bu esa qandli diabet xavfini kamaytiradi.
Walking is also good for your bones and joints. Unlike running, it is low-impact, which means it doesn’t put too much pressure on your knees and ankles. This makes it ideal for older people and for those who are overweight or recovering from an injury. Regular walking can help to keep bones strong, which is especially important as we get older and bones naturally become weaker.
Yurish suyaklar va bo‘g‘imlar uchun ham foydali. Yugurishdan farqli o‘laroq, u kam zarba beradi, ya’ni tizza va to‘piqlarga ortiqcha bosim tushirmaydi. Bu uni keksalar va ortiqcha vaznli yoki jarohatdan tuzalayotgan odamlar uchun ideal qiladi. Muntazam yurish suyaklarni mustahkam saqlashga yordam beradi, bu ayniqsa yoshimiz ulg‘aygan sari suyaklar tabiiy ravishda zaiflashgani uchun muhim.
But perhaps the most surprising benefits are for the mind. Many studies show that walking reduces stress and anxiety and improves mood. Even a ten-minute walk can make people feel more positive. Walking in nature, such as in a park or by a river, seems to have an especially strong effect. In one study, people who walked for ninety minutes in a natural area had fewer negative thoughts than people who walked the same distance next to a busy road.
Lekin, ehtimol, eng hayratlanarli foydalar ong uchundir. Ko‘plab tadqiqotlar yurish stress va xavotirni kamaytirishini hamda kayfiyatni yaxshilashini ko‘rsatadi. Hatto o‘n daqiqalik sayr ham odamlarni ijobiyroq his qildirishi mumkin. Tabiatda, masalan, bog‘da yoki daryo bo‘yida yurish ayniqsa kuchli ta’sirga ega ko‘rinadi. Bir tadqiqotda tabiiy hududda to‘qson daqiqa yurgan odamlarda gavjum yo‘l yonida xuddi shu masofani yurganlarga qaraganda salbiy fikrlar kamroq bo‘lgan.
Walking can also make you more creative. Researchers at Stanford University in the United States asked people to think of creative uses for everyday objects, such as a button. People who were walking came up with about sixty percent more ideas than those who were sitting. Many famous writers and thinkers, from Charles Dickens to Steve Jobs, were known for taking long walks to help them think.
Yurish sizni ijodkorroq ham qilishi mumkin. AQShdagi Stenford universiteti tadqiqotchilari odamlardan tugma kabi kundalik buyumlarning ijodiy qo‘llanilishini o‘ylab topishni so‘rashgan. Yurayotgan odamlar o‘tirganlarga qaraganda taxminan oltmish foiz ko‘proq g‘oya topishgan. Charlz Dikkensdan Stiv Jobsgacha ko‘plab mashhur yozuvchi va mutafakkirlar fikrlash uchun uzoq sayr qilishlari bilan tanilgan.
You may have heard that you should walk ten thousand steps a day. This number actually comes from an advertising campaign for a Japanese step counter in the 1960s, not from science. Recent research suggests that health benefits begin at much lower levels, around four thousand steps a day, and continue to increase up to about eight or ten thousand. The most important thing is simply to move more than you do now.
Siz kuniga o‘n ming qadam yurish kerakligini eshitgan bo‘lishingiz mumkin. Bu raqam aslida ilmdan emas, 1960-yillardagi yapon qadam hisoblagichi uchun reklama kampaniyasidan kelib chiqqan. So‘nggi tadqiqotlar sog‘liq uchun foyda ancha past darajada — kuniga taxminan to‘rt ming qadamdan boshlanishini va taxminan sakkiz-o‘n ming qadamgacha ortib borishini ko‘rsatadi. Eng muhimi — hozirgidan shunchaki ko‘proq harakat qilish.
So how can you walk more? Get off the bus one stop early. Take the stairs instead of the lift. Walk while you talk on the phone. Suggest a walk instead of coffee when you meet a friend. These small changes can add up to thousands of extra steps a day, and your body and mind will thank you.
Xo‘sh, qanday qilib ko‘proq yurish mumkin? Avtobusdan bir bekat oldinroq tushing. Lift o‘rniga zinadan chiqing. Telefonda gaplashayotganda yuring. Do‘stingiz bilan uchrashganda qahva o‘rniga sayrni taklif qiling. Bu kichik o‘zgarishlar kuniga minglab qo‘shimcha qadamga aylanishi mumkin va tanangiz hamda ongingiz sizga minnatdor bo‘ladi.
Tushundingizmi?
Javob topa olmasangiz, «O‘qish» bosqichiga qaytib, matnga qarang — bu ham mashq.
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Asosiy g‘oya
1 What is the main point of the article?
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2 How fast is a “brisk pace”?
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3 Why is walking good for older people?
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4 What did the Stanford study find?
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5 Where does the ten-thousand-steps idea come from?
True / False / Not Given
True — matnda aynan shunday deyilgan. False — matn aksini aytadi. Not Given — matnda bu haqda ma’lumot yo‘q.
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1 Charles Dickens walked twenty kilometres every day.
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2 Walking can reduce the risk of diabetes.
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3 Walking doesn’t need special equipment.
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4 The writer suggests getting off the bus one stop early.
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5 Health benefits only begin at ten thousand steps a day.
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6 Even a short walk can improve mood.
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7 Swimming is better for the heart than walking.
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8 Most people in cities walk less than four thousand steps a day.
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9 Walking puts more pressure on the knees than running.
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10 Walking next to a busy road is better for the mind than walking in nature.
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11 Walking can help to control blood sugar.
So‘zni ma’nosi bilan juftlang
Chapdan so‘zni, o‘ngdan uning ma’nosini tanlang. Hammasi juftlansa, natija chiqadi.