Ukunyakaza Njengokwehlisa Ingcindezi: Kungani Umzimba Wakho Uzola Lapho Uwunyakazisa

Ingcindezi ivela emzimbeni wakho kuqala. Umhlathi oqinile. Amahlombe akhuphukela eduze kwezindlebe zakho. Umuzwa ongaphumuli, ovungamayo owenza kungenzeki ukuhlala uthule noma ngabe ukhathele. Ngesikhathi ingqondo yakho ibamba iqale ukulandisa inkinga, umzimba wakho usuvele uzilungiselele wona.

Lowo mvuselelo womzimba yiwo wonke isizathu sokuthi ukunyakaza kusebenza. Uma ucindezelekile, umzimba wakho ugcwala ama-hormone ayeklanyelwe injongo eyodwa: ukukwenza ugijime noma ulwe. I-adrenaline. I-cortisol. Inhliziyo esheshayo, imisipha eqinile, uphethiloli olahlwe egazini lakho. Kuwuhlelo olusadala, futhi aluwazi umehluko phakathi komnqamulajuqu nesilo esizingelayo. Inkinga ukuthi cishe akukho okwempilo yanamuhla okukuvumela ukwenza into umzimba wakho oyilungiselele. Uthola umvuselelo bese uhlala kuwo, edeskini, emotweni, esofeni, unakho konke lokho kuzimisela ngaphandle kwendawo yokukubeka.

Ukunyakazisa umzimba wakho yindlela ovala ngayo lowo mjikelezo. Unika impendulo yengcindezi isenzo ebisilindile, futhi umzimba wakho uthola isignali obesilishoda: ingozi isidlulile, ungehla manje.

Ukunyakaza kwenzani ngempela emzimbeni ocindezelekile

Umugqa ophindaphindwa kakhulu ngokuzivocavoca nengcindezi ukuthi kukhipha ama-endorphin, amakhemikhali omzimba okuzizwa kahle. Lokho kuyiqiniso, futhi kuyingxenye yendaba. Ama-endorphin yiwona enza uhambo olunzima noma ukugijima kukushiye uzizwa ulula uzinzile kunalapho uqala, ngezinye izikhathi amahora.

Kodwa umthelela othakazelisayo kakhulu unensa futhi ubekezela kakhulu. Ukunyakaza njalo kubonakala kufundisa uhlelo lwakho lwengcindezi ukusebenza kuphole. Ukuzivocavoca kwe-aerobic kwehlisa inani lama-hormone engcindezi umzimba wakho owakhipha, futhi kusiza izinhlelo ezivuselelwayo ngaphansi kwengcindezi ukuxhumana kangcono lapho into elandelayo ecindezelayo ishaya. I-Mayo Clinic ikubeka ngokusobala: ukusebenza kukhulisa lawo makhemikhali okuzizwa kahle futhi kudonsa ukunaka kwakho ekukhathazekeni kosuku, futhi cishe noma yiluphi uhlobo lokunyakaza lungakwenza. I-Harvard Health yenza iphuzu elifanayo, iphawula ukuthi ukuzivocavoca kwe-aerobic njalo kwehlisa amazinga ama-hormone engcindezi omzimba, njenge-adrenaline ne-cortisol, ngenkathi kuphakamisa isimo sengqondo sakho.

Kucabange kancane njengomlingo owodwa kunokuqeqeshwa. Isikhathi ngasinye lapho unyakaza, uzilolonga ukwehla kokuvuselelwa. Kwenze lokho kaningi ngokwanele bese ukwehla kuba sheshayo, isisekelo siba nokuthula, futhi izingcindezi ezincane ziyeka ukushaya kanzima.

Ukunyakaza kwenza nokuthile ngobuthongo bakho, okubuyela engcindezini. Ingcindezi ihlukumeza ubuthongo, ubuthongo obubi bwenza konke kucindezele kakhulu ngakusasa, futhi kokubili kuyondlana. Ukusebenza njalo kungenye yezinto ezimbalwa eziphula lowo mjikelezo ngokwethembeka. Abantu abanyakaza emini bavame ukulala kalula futhi balale kakhulu, futhi ubuthongo obungcono buwuhlobo lwabo oluthule lokwehlisa ingcindezi. Awuzoli nje ihora emva kohambo. Uvikeleke kangcono kusasa.

Kunenzuzo ethule futhi. Uma unyakaza, usemzimbeni wakho esikhundleni sasekhanda lakho. Isigqi sezinyawo zakho, ukuphefumula kwakho, umoya obandayo, ubuhlungu emilenzeni yakho. Ubude bohambo noma bokubhukuda, umjikelezo wokucabanga okukhathazayo unesikhala esincane sokugijima. Abanye bakubiza ngokuzindla okunyakazayo, futhi kuyingxenye yangempela yesizathu sokuthi ukunyakaza kukuzolisa, hhayi nje umbono omuhle.

Kungani isigqi sibaluleka

Akukhona konke ukunyakaza okuzolisa ngendlela efanayo, futhi kufanele ukuqonda ukuthi kungani, ngoba kuguqula okufinyelela kukho ngosuku olubi.

Imisebenzi evame ukuzolisa umzimba ocindezelekile inesigqi futhi iyaphindaphinda. Ukuhamba. Ukubhukuda. Ukugibela ibhayisikili. Isigqi esizinzile, esibikezelekayo somnyakazo ongadingi ukucabanga ngawo. Ingxenye yalokho okwenzekayo isekuphefumuleni kwakho. Uma uhamba ngejubane elilula, ukuphefumula kwakho kuwela ngokwemvelo esigqini esinensa, eside, futhi ukuphefumula okuphumayo okunensa kungenye yezignali eziqondile ongazithumela uhlelo lwakho lomzwelo ukuthi kuphephile ukwehla. Uthola ukuzivocavoca kokuphefumula mahhala, ngokunyakaza nje.

Yingakho futhi uhambo olusheshayo lungenza okuningi engqondweni enovalo kunokuhlala uthule uzame ukukhululeka. Uma uxhumene, isiyalo sokukhululeka sivame ukubuyisela emuva; ukuthula kushiya konke lokho kuvuseleleka kungenandawo yokuya, futhi ingqondo yakho igcwalisa ukuthula ngokukhathazeka okwengeziwe. Ukunyakaza kunika umvuselelo indlela yokuphuma kunike nokunaka kwakho uncikelo ngasikhathi sinye. Umzimba ushisa umvuselelo ngenkathi isigqi sibamba ukugxila kwakho.

Akudingeki uphushe kanzima ngalokhu. Empeleni, ngosuku olucindezelekile imvamisa akufanele. I-workout enzima iwuhlobo lwayo lwengcindezi emzimbeni, futhi ngenkathi lokho kungazizwa kuhle endaweni yakho, akulona lokho uhlelo lomzwelo oluphelele olukubuzayo. Okumnene nokunesigqi kunqoba okunonya nokukhathazayo uma umgomo ukwehla.

Awudingi ijimu, ihora, noma izinga lokuqina

Nayi inkolelo emisa abantu abaningi: umbono wokuthi ukuzivocavoca kubalwa kuphela uma kuyi-workout yangempela. Ikilasi, uhlelo, imizuzu engamashumi amane nanhlanu yokujuluka ongenayo. Ngakho uma usuku luhlakazeka, ukunyakaza kuyinto yokuqala ehambayo, ngesikhathi ozozuza kakhulu ngayo.

Yekela leso silinganiso. Uhlelo lwakho lomzwelo alusahloli isimo sakho. Luphendula ekunyakazeni, futhi luphendula enanini elimangazayo lokunyakaza okuncane, okujwayelekile.

• Uhambo lwemizuzu eyishumi oluzungeza ibhulokhi, okungcono ngaphandle.
• Ukukhwela izitebhisi, noma ukupaka ekugcineni kwenkundla ngamabomu.
• Ukwelula edeskini lakho, noma ukusukuma ujikelezise amahlombe njalo ngehora.
• Ukudansa ngezingoma ezimbili ekhishini lakho ngenkathi isidlo sipheka.
• Ukuhamba ngenkathi uthatha ucingo esikhundleni sokuhlela.

Akukho kulokho okubukeka njengokuzivocavoca, futhi konke kuyasebenza. Izinga lokuqina akulona isithiyo lapha. Akudingeki ube umsubathi noma ube nesimo esihle ukuze usebenzise ukunyakaza engcindezini. Iphuzu akukhona ukusebenza. Kuwukunika umvuselelo indawo yokuya.

Okubaluleke kakhulu ukuthi kuvame. Inani elincane lomsebenzi, olwenziwa kaningi, lwenza okwengeziwe engcindezini yakho kunomzamo omkhulu kanye ngenyanga okukushiya ubuhlungu udangele. Uma uqala kusuka kokungekho, qala okuncane ngokwehlisa. Uhambo oluya ekhoneni luyabalwa. Yakha kusukela lapho.

Lapho ungenamandla awo

Ingxenye enonya yengcindezi ukuthi yeba amandla awadingayo ukwenza into esiza. Ezinsukwini ezimbi kunazo zonke, ngisho uhambo olufushane lungazwakala luningi kakhulu. Ngakho lunciphise ludlule iphuzu lapho ukuthi cha kunengqondo khona.

Yenza umgomo ube mncane ngokuhlazisayo. Gqoka izicathulo zakho. Hamba uye ekugcineni kwendlela yezimoto. Zitshele ukuthi ungaphenduka ngokushesha, futhi ukusho ngempela. Ngokuvamile ukuphikisa bekungokokuqala, hhayi okokunyakaza, futhi lapho usuphumile ngomnyango okunye kuza kalula. Uma kungenzeki, usanyakazile, futhi lokho kusabalwa.

Yiba mnene lapho uphelile. Ingcindezi nokukhathala akuhlali kudinga i-workout enzima. Uhambo olunensa, ukwelula okulula, imizuzu embalwa yokunyakazisa umzimba wakho ngaphandle kokuwuphusha kungazolisa uhlelo lwakho ngaphandle kokwengeza emthwalweni. Lalela ukuthi yikuphi kanye okudingayo.

Futhi kuhlanganise nento oseyenza. Umkhuba omusha osinda uvame ukuba yilowo ohlanganiswe nomdala. Hamba ngokushesha emva kwesidlo sasemini. Yelula ngenkathi ikhofi liwotsha. Yenza umjikelezo owodwa wesakhiwo ngaphambi kokuhlola i-imeyili. Awengezi iphrojekthi empilweni yakho. Uhlanganisa ukunyakaza kudlule osukwini oseninalo.

Thola uhlobo ozoluphinda ngempela

Ukunyakaza okungcono kunazo zonke engcindezini uhlobo ozobuyela kulo. Yilokho. Izifundo eziqhathanisa enye indlela nenye zivame ukufika endaweni efanayo: okusiza ukukwenza, kunokuthi ukhetha yikuphi.

Ucwaningo oluncane olulodwa lwabeka amathuluzi amathathu okuziqondisa engcindezini ndawonye amasonto amahlanu: umsebenzi womzimba, ukuzindla ngokucophelela, nendlela esekelwe ekuphefumuleni ye-biofeedback. Wonke amathathu ehlisa ingcindezi abantu abayizwayo, uvalo, nesimo sengqondo esiphansi, futhi athuthukisa ubuthongo babo. Alukho olulodwa olwedlula amanye ngokusobala. Isifundo esifanele ukusithatha kulokho akusona ukuthi yiliphi ithuluzi elinqobile. Ukuthi umnyango ubanzi. Akudingeki uthole uhlobo olulodwa oluphelele lokunyakaza. Kudingeka uthole olulodwa ongaluzondi.

Ngakho landela lokho okungazwakali njengomsebenzi onzima. Uma uzonda ukugijima, ungagijimi. Hamba, bhukuda, lima, gibela ibhayisikili, dansa, phonsela inja ibhola, xosha izingane zakho egcekeni. Abanye abantu badinga ukuthula kohambo lwabo bodwa ukuze behle. Abanye badinga ubungane bekilasi noma umngane, lapho ukuvela komuntu othile kubakhipha ngomnyango ezinsukwini abangeke bahambe ngazo bona. Kokubili kulungile. Lokho okuvumelana nesimilo sakho yikho ozokwenza usaqhubeka nezinyanga ezintathu.

Qaphela ukuthi uzizwa kanjani emva kwalokho, hhayi nje ngesikhathi. Ukunyakaza kuvame ukuzizwa njengomzamo ungena nokukhululeka kuphuma. Uma ukwahlulela ngemizuzwana engamashumi amathathu yokuqala kuphela, uzoyeka ngaphambi kwengxenye esizayo. Naka inguqulo yakho engena emnyango ibuya.

Kuyise ngaphandle uma ungakwazi

Uma unokukhetha lapho unyakaza khona, khetha ngaphandle. Uhambo olufanayo lwenza okwengeziwe engcindezini yakho ngaphansi kwesibhakabhaka esivulekile kunase-treadmill ebheke odongeni. Enye yalokho ukukhanya, enye yishintsho lesimo, futhi enye yingokuba nje endaweni ubuchopho bakho obuyifunda njengenkulu kunenkinga oyithwele ngomnyango. Ngisho imizuzu embalwa phakathi kwezihlahla noma eduze kwamanzi kunomthelela ozolisayo engqondweni ecindezelekile.

Awudingi ihlathi noma umkhondo. Umgwaqo ohlanganiswe nezihlahla, ibhentshi lasepaki, isiqephu sesibhakabhaka sisuka esitebhisini sakho sangemuva. Umgomo ukukhipha amehlo akho esikrinini ubeke umzimba wakho endaweni ebanzi isikhashana. Ukukhanya kwemini kusiza ubuthongo bakho phezu kwakho konke, okusho ukuthi uhambo lwangaphandle lwenza imisebenzi emibili buthulele ngasikhathi sinye.

Lapho ukunyakaza kunganele

Ukunyakaza kungenye yamathuluzi athembekile kakhulu onawo ngesisindo esijwayelekile sengcindezi. Kuhle ngempela engqondweni nasemzimbeni wakho, futhi iningi lezinsuku kuzosusa ukhelo. Kuphinde kube nemikhawulo, futhi kufanele ukwethembeka ngayo.

Uma isimo sengqondo esiphansi, uvalo, noma ingcindezi kuhleli amasonto, uma kuphazamisa ubuthongo bakho, umsebenzi, noma abantu obakhathalelayo, noma uma usebenzisa ukuzivocavoca ukubalekela imizwa eqhubeka ibuya kungakhathaliseki ukuthi uhamba kude kangakanani, lokho kuwuphawu lokuletha ukusekelwa okwengeziwe. Udokotela noma umelaphi angasiza ngezindlela uhambo olungenakukwenza, futhi ukufinyelela kolo sizo kuwuqhaza oluqinile, hhayi ukwehluleka kwentando.

Izimpawu ezithize zifanele ukubalwa. Uma ukunyakaza kuqala ukuzwakala kuphoqelelekile, uma ungakwazi ukuphumula ngaphandle kwecala, uma ujezisa umzimba wakho kunokuwunakekela, ubudlelwano sebugudluke baba yinto edinga ukunakwa kunama-mayela engeziwe. Futhi uma unesimo sempilo noma usukhile isikhathi eside, ukuhlola okusheshayo nodokotela wakho ngaphambi kokukhuphula kuyinakekelo elicophelelayo nje, hhayi izithiyo.

Akukho kulokho okususa into elula esenkabeni yakho konke lokhu. Umzimba wakho wakhelwe ukunyakaza, futhi ukuwunyakazisa kungenye yezindlela ezinomusa, eziqondile kunazo zonke zokutshela uhlelo lomzwelo olusindwayo ukuthi kuphephile ukwehla. Ngosuku olunzima, akudingeki ulungise lutho. Kudingeka nje uhambe uhambo olufushane uvumele umzimba wakho wenze lokho osukwazi.

Imithombo

• Mayo Clinic, Exercise and stress: Get moving to manage stress
• Harvard Health Publishing, Exercising to Relax
• Anxiety & Depression Association of America, How Physical Activity Reduces Stress and Supports Mental Health
• National Library of Medicine (PMC), Physical Activity, Mindfulness Meditation, or Heart Rate Variability Biofeedback for Stress Reduction: A Randomized Controlled Trial