Amathiphu asheshayo
- Yeka i-podcast icimile, uhambe uthule.
- Qamba lokho okubonayo, hhayi okucabangayo.
- Fanisa ukuphefumula kwakho nezinyathelo zakho.
Uma imicabango yakho ijikeleza futhi ungakwazi ukuyimisa, into yokugcina ezwakala ikhanga ukuhamba. Kuzwakala kukuncane kakhulu kunobukhulu bomuzwa. Ufuna okuthile okuzokulungisa, futhi ukuhambahamba nje ozungeza ibhulokhi akubukeki njengokulungisa.
Hamba noma kunjalo. Hhayi ngoba kuxazulula inkinga, kodwa ngenxa yalokho okwenza kumuntu othwele inkinga.
Ingqondo ekhathazekile ivame ukudla ekuthuleni. Uhlala nomcabango, umcabango uba nomsindo omkhulu, uhlala isikhathi eside, uba nomsindo omkhulu nakakhulu. Ukuhamba kuyakuphazamisa lokho. Kunika umzimba wakho okuthile okumele ukwenze namehlo akho okuthile okumele ehlele kukho, futhi ndawana thile esigqini sako, ukubamba kuyaxega. Abantu bebekwazi lokhu kwaphakade. Ingxenye ethakazelisayo ukuthi kusebenza kahle kangakanani uma abacwaningi bekukala ngempela.
Okwenziwa ukuhamba ekhanda elimatasa
Kunohlobo lokucabanga olwenza umonakalo wangempela: ukuhlafuna umcabango omubi ofanayo kaninginingi ngaphandle kokufinyelela ndawo. Izazi zengqondo zikubiza ngokuthi ukuhlafunhlafuna, futhi kuxhumene kakhulu novalo nokucindezeleka. Kuwukuphinda kwengxoxo ngo-2 ekuseni. Kuwukukhathazeka okungeke kudedele umkhono wakho.
Iqembu e-Stanford lahlola ukuthi ukuhamba kungakuthinta yini. Bathumela abantu ohambweni lwemizuzu engu-90, ingxenye idabula endaweni yemvelo ethule, enamacembe nengxenye eceleni komgwaqo omatasa, base bebuka kokubili ukuthi abahambi babehlafunhlafuna kangakanani nokuthi ubuchopho babo bubenzani. Abahambi bemvelo babuya behlafunhlafuna kancane, futhi ukuskena kwakhombisa umsebenzi othulile endaweni yobuchopho exhunywe kulolo hlobo lokucabanga okucabangisisayo. Abantu ababehamba eceleni kwethrafikhi abazange bathole ukuphakama okufanayo. Ukunyakaza kwasiza. Ukunyakaza endaweni eluhlaza kwasiza kakhulu.
Leyo ngxenye yesibili ifanelwe ukubanjwa, kodwa ungayivumeli ibe isizathu sokungahambi. Ukuhamba emgwaqweni wedolobha kusanqoba isihlalo. Uma ungazikhomba ukuya epakini, ibhulokhi elinezihlahla emaceleni, amanzi, noma ngisho isiqeshana esisodwa sesibhakabhaka, kuthathe.
Kungani umzimba wakho uzinza uma izinyawo zakho zinyakaza
Ingxenye yalokho okwenzekayo yisayensi yezinto eziphilayo evamile. Ukunyakaza okuzinzile, okunesigqi kuqhubela uhlelo lwakho lwezinzwa luphume ekuqapheleni okuphezulu luye kokuthile okuzolile. Ukuphefumula kwakho kuyajula ngokwako. Inhliziyo yakho ithola ijubane elihamba kancane, elilinganayo. Umsebenzi womzimba uphinde ushintshe amakhemikhali obuchopho axhunywe esimeni somoya, kufaka phakathi izithunywa umzimba wakho othembela kuzo ukuze uzizwe uzinzile futhi ukhululekile. Akudingeki usunduze ngamandla noma ujuluke ukuze wenze noma yikuphi kwalokhu. Ijubane elikhululekile lanele.
Ubufakazi lapha buqinile, hhayi obufiso. Ukubuyekezwa okukhulu kwahlanganisa cishe izivivinyo ezingu-75 kwathola ukuthi ukuhamba kwadambisa ngokubalulekile izimpawu zokucindezeleka nezovalo, nokuthi kwaqhubeka kubo bonke. Ngaphakathi noma ngaphandle. Wedwa noma eqenjini. Izikhathi ezinde noma ezimfushane. Awudingi inguqulo ephelele. Udinga inguqulo ozoyenza ngempela.
Futhi umthamo umnene kunalokho abantu abakucabangayo. Abacwaningi bathole ukuthi into esondele emizuzwini engu-75 ngeviki yokuhamba okusheshayo, imizuzu engaphezudlwana kweyishumi ngosuku, ihambisana nengozi ephansi ngokuphawulekayo yokucindezeleka. I-Mayo Clinic yenza iphuzu elifanayo ngamagama acace kakhulu: umsebenzi ovamile njengokuhamba, hhayi nje izinhlelo ezisemthethweni zokuzivocavoca, ungakhuphula isimo somoya wakho. Umgomo uphansi. Yizindaba ezinhle ezifihlwe ngaphakathi kukho konke lokhu.
Ukuguqula ukuhamba kube yinto ekuzolisa ngempela
Kunomehluko phakathi kokuhamba ngenkathi ubila nokuhamba uphume ekubileni. Imilenze efanayo, indledlana efanayo, okuhlangenwe nakho okuhlukile kakhulu. Izinqumo ezincane ezimbalwa zishintsha ukuthi yikuphi okutholayo.
- Shiya indingiliza ngemuva. Uma ifoni yakho ikupha izindaba ezifanayo, imiyalezo, nomsindo owakukhungathekisa, ukuhamba akukwazi ukwenza umsebenzi wako. Kuzame ngaphandle kwe-podcast noma uhlu lokudlala, okungenani imizuzu embalwa yokuqala.
- Vumela amehlo akho abe banzi. Uma sinovalo, ukugqolozela kwethu kuyancipha kuvaleke, cishe njengokubona ngethanele. Ukungena ngamabomu isimo sonke esikuzungezayo, umkhawulo okude womgwaqo, izihloko zezihlahla, kuthumela umzimba wakho isignali ethule yokuthi akukho ngozi esheshayo lapha.
- Qamba lokho okubonayo ngempela. Hhayi imicabango, izinto. Umnyango obomvu. Inja. Iphevumende emanzi. Amajuba amathathu. Kukudonsa kukukhiphe ekuphindeni okusekhanda lakho kukubuyisele emgwaqweni omi kuwo.
- Fanisa ukuphefumula kwakho nezinyathelo zakho. Phefumulela ngaphakathi izinyathelo ezimbalwa, uphefumulele ngaphandle ezimbalwa ezengeziwe. Ukuphefumula okuphumayo okude kancane kungenye yezindlela ezithembeke kakhulu zokutshela uhlelo lwakho lwezinzwa ukuba luyeke.
- Ungakukali. Lokhu akukhona ukuzivocavoca okumele ukunqobe. Alikho ibalo lezinyathelo elimele ulifinyelele futhi alikho ijubane elimele ulinqobe. Umgomo wodwa ukubuya uzinze kancane kunalapho ubusuka khona.
Uma ungakwazi ukuphuma ngaphandle
Isimo sezulu, uhlelo olugcwele, umzimba obuhlungu, indawo engazwakali iphephile emva kokuhlwa. Izinto eziningi zangempela ziyavimba. Ukuhamba kusabalwa uma kukuncane futhi kungaphakathi. Hamba ephasishi. Zungeza ekhishini kancane ngenkathi iketela lishisa. Hamba ubude bekhaya lakho izikhathi ezimbalwa ngenkathi uphefumula kancane. Ucwaningo olwathola ukuthi ukuhamba kusiza isimo somoya alwaludingi amasimu avulekile. Lwaludinga nje ukunyakaza.
Ukuhamba okufushane kungaba nebhuloho phakathi kwezimo ezimbili ezinzima kunokuba yikhambi lanoma yikuphi. Ngaphambi kwengxoxo oyesabayo. Ngemva kweyodwa ehambe kabi. Egebeni phakathi kosuku lomsebenzi nomnyango wangaphambili, ukuze ungangeni nosuku lonke ngaphakathi. Imizuzu emibili noma emithathu yanele ukushintsha amakhemikhali ongena nawo.
Lokho ukuhamba okungeke kukuthwale
Ukuhamba kuyithuluzi elizinzisayo, nelihle ngempela. Akukhona ukwelashwa, futhi akukwazi ukubamba izinto ezisindayo kwodwa.
Uma isimo somoya esiphansi, uvalo, noma ukungabi nathemba kuzinzile futhi kuhlale, uma ulahlekelwe intshisekelo ezintweni ebezibalulekile kuwe, uma ubuthongo noma inkanuko yokudla kuye kwaphambana amaviki, noma uma kuqala ukuba nzima ukudlula ezinsukwini ezijwayelekile, lokho kufanelwe ukulethwa kudokotela noma kuchwepheshe wezengqondo. Ukufuna usizo akusona uphawu lokuthi ukuhamba kwehlulekile. Eminye imithwalo yenzelwe ukuthwalwa nomunye umuntu, hhayi ukukhishwa ngokuhamba wedwa. Uchwepheshe angakusiza uhlukanise okwenzekayo nokuthi yini engasiza ngempela, futhi ukuhamba kungahlala eceleni kwalokho, hhayi esikhundleni sako.
Uma uke uzizwa ungaphephile nawe, noma sengathi ubuhlungu bungaphezu kwalokho ongakubamba, sicela uthinte umuntu ngokushesha. Ufanelwe ukwesekwa okuhlangabezana nobukhulu balokho okuzwayo, futhi kukhona.
Ezinsukwini eziningi ezijwayelekile ezinzima, nokho, isinyathelo silula kunalokho okubukeka ngakho. Gqoka izicathulo zakho. Vula umnyango. Vumela okusele kukufice ndawana thile emgwaqweni.
Imithombo
- PNAS, Nature experience reduces rumination and subgenual prefrontal cortex activation
- National Center for Biotechnology Information, The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis
- Harvard Health, Can a little bit of exercise lower your depression risk?
- Mayo Clinic, Depression and anxiety: Exercise eases symptoms