Amathiphu asheshayo
- Gqoka nje izicathulo zakho kuqala.
- Hamba uye ekhoneni emva kwekhofi.
- Qaphela uma amahlombe akho ehlile.
Ezinye izinsuku into enomzamo ophansi kunazo zonke ongayenza yiyo into esiza kakhulu, futhi yiyo into ongayifuni kunazo zonke. Nyakaza. Hhayi ukugijima i-marathon. Hhayi ukuzuza noma yini. Sukuma nje, uphumele ngaphandle, uhambe uye ekugcineni komgwaqo ubuye.
Kuzwakala cishe kuyihlazo lapho ulele phansi esofeni futhi konke kuzwakala kusinda. Uhambo? Yileso seluleko? Kodwa uxhumano phakathi kokunyakazisa umzimba wakho nendlela ozizwa ngayo lungenye yezinto ezifundwe kangcono kuyo yonke impilo yengqondo, futhi luyaqhubeka. Ukunyakaza kuguqula isimo sengqondo. Kukwenza ngekhemistri yangempela, hhayi ngentando, futhi kusebenza ngezilinganiso ezincane kakhulu kunalokho abantu abaningi abakucabangayo.
Umgibe iningi lethu esiwela kuwo ukucabanga ngokuzivocavoca njengephrojekthi, uhlobo olunosuku lokuqala nesisindo sokuhlose kanye nendlela yokwehluleka kukho. Lolo hlaka yilona kanye olugcina abantu bengayitholi inzuzo eyodwa etholakala kubo noma nini, mahhala, kule mizuzu eyishumi ezayo. Akudingeki ulungise ukuqina kwakho ukuze uzizwe ungcono namuhla ntambama. Kudingeka nje unyakaze kancane.
Lokhu akuyona indaba yokuba nempilo. Kumayelana nesikeyili esithule kunazo zonke, esitholakala kunazo zonke onaso entambama embi.
Ukunyakaza kwenzani ngempela ebuchosheni bakho
Uma unyakaza, okuningi kwenzeka ngasikhathi sinye.
Ingxenye edumile yikhemistri. Umsebenzi ukhulisa ama-endorphin, izinto zomzimba zokuzizwa kahle, okuyilapho i-runner's high ivela khona. Uphinde wehlise ama-hormone akho engcindezi, i-adrenaline ne-cortisol, wona akushiya uxhumene, uqinile, ungakwazi ukucabanga kahle. Ngakho ingxenye yesizathu sokuthi uhambo lukuzolisa kalula: kushisa uphethiloli wempendulo yengcindezi.
Ingxenye ejulile inensa futhi, ngokwethembeka, iyathakazelisa kakhulu. I-Harvard Health ichaza indlela ukunyakaza okuqinile, okuphansi ngesikhathi kuvula ama-growth factor ebuchosheni, izignali ezisiza amaseli emizwa akhe uxhumano olusha. Kubantu abadangele, indawo eyodwa elawula isimo sengqondo (i-hippocampus) ivame ukusebenza incane. Ukunyakaza njalo kubonakala kusiza amaseli emizwa akhula khona. Lokho akuyona ukukhuphuka kwesimo sengqondo kosuku olufanayo. Kuyibuchopho bakho bakha kabusha kancane ingxenye yokuqina kwabo, amasonto ambalwa ngesikhathi.
Kukhona neqiniso elilula lokuthi ukunyakaza kukukhipha ekhanda lakho. Umjikelezo ozungeza ibhulokhi ubeka izinto ezintsha phambi kwamehlo akho, unika izandla nemilenze yakho into yokwenza, uphazamise ukujikeleza. Akukho kulokhu okudinga uthokozele ukuzivocavoca. Umzimba uyaphendula noma ungumuntu we-workout noma cha.
Uhlangothi lovalo lwakho
Ukudangala kuthola ukunaka okuningi kule ngxoxo, kodwa ukunyakaza kungenza umsebenzi wakho othule kunazo zonke, osheshayo kunazo zonke ovalweni.
Uvalo luphila ngokwengxenye emzimbeni. Isifuba esiqinile, imilenze evungamayo, ukungaphumuli okungakuvumeli ukuhlala uthule ngisho noma ukhathele, lokho uhlelo lwakho lomzwelo olulungiselelwe isongo elingafiki, ngaphandle kwendawo yokubeka amandla. Ukunyakaza kunika indawo yokuya. Uma uhamba kanzima noma ukhwela isitebhisi, uvumela umzimba wakho uqede umjikelezo obubhajwe kuwo, ushisa i-adrenaline futhi ukhombisa ukuthi ingozi isidlulile.
I-NHS yenza iphuzu esingaliphindaphinda: ingxenye enkulu yendlela ukunyakaza okusiza ngayo ovalweni ukuthi kukukhipha emjikelezweni wokucabanga okukhathazayo. Awukwazi ukuzindla ngevolumu ephelele ngenkathi unaka ukuma kwakho emkhondweni noma ubala imijikelezo echibini. Ukukhathazeka akunyamalali, kodwa kulahlekelwa yigumbi lalo. Izinhlobo ezimnene, ezihlanganiswe nokuphefumula njenge-yoga zivame ukusiza uvalo kakhulu, ngoba zengeza ukuphefumula okunensa ekunyakazeni, kuphinda kabili izignali ezimbili ezizolisayo ngasikhathi sinye.
Uma uvalo lwakho luvela njengomzimba ongazoli, ungazami ukuphuma ngokucabanga kuqala. Nyakaza kuqala. Bese uqaphela ukuthi imicabango ithule kangakanani uma umzimba usukhiphe okunye kwaleyo ndonga.
Kudinga okuncane kangakanani
Nansi inombolo emangaza abantu. Awudingi okuningi.
Isiqondiso esisemthethweni se-World Health Organization ne-CDC yimizuzu ecishe ibe ngu-150 yomsebenzi ophakathi ngesonto, okuvela njengohambo lwehhafu wehora oluqhubekile izikhathi ezinhlanu ngesonto, kuhlanganise nezinsuku ezimbili zento esebenzisa imisipha yakho. Lokho umgomo ophelele. Kodwa uthola inzuzo ebalulekile yempilo yengqondo kudala ngaphambi kokufinyelela kuwo.
Ukubuyekeza okukhulu okwashicilelwa ku-JAMA Psychiatry kwathola ukuthi ngisho uhhafu wenani elinconyiwe lomsebenzi lwaxhunywa nokwehla okuphawulekayo kwamathuba okudangala, nokuthi ukuzuza okuqine kakhulu kwavela nje ekusukeni ekungenzini lutho kuya ekwenzeni okuncane. Ukugxuma kusuka kuziro kuya kokuthize yilapho ukubuya okukhulu kuphila khona. Ukwenza inani "eliphelele" akulona iphuzu.
Ucwaningo olwehlukene oluvela e-Harvard, oluholwa ngu-Karmel Choi olushicilelwe ejenali i-Depression and Anxiety, lwabheka izinkulungwane zabantu lwathola ukuthi ukwengeza cishe imizuzu engu-35 yomsebenzi ngosuku kwaxhunywa nokwehla kwangempela kwamathuba okuhlaselwa okusha kokudangala, ngisho phakathi kwabantu ofuzo lwabo lubabeka engozini enkulu. Umusho ka-Choi ngakho wanamathela kithi: "izakhi zofuzo aziyona indawo yokugcina." Umlando womndeni wokudangala awuvali umnyango. Ukunyakaza kungenye yezinto ezingawugcina uvulekile.
Ngakho uma imizuzu engu-150 ngesonto izwakala njengeliwa, kunganaki. Imizuzu emihlanu iyabalwa. Iseluleko esiqondile se-Harvard komuntu osesimeni sokudangala ukuqala ngalokho kanye, imizuzu emihlanu yokuhamba, bese uvumela kukhule ngokwakho.
Ukuqala uma ungenalutho ethangini
Ingxenye enonya yesimo sengqondo esiphansi ukuthi yeba amandla owadingayo ukwenza into esiza. Ukutshela umuntu ophelelwe ukuthi azivocavoce kungafika njengokutshela umuntu ohluphekayo ukuthi abe nemali eyengeziwe. Ngakho khohlwa "ukuzivocavoca." Hlosa ngezansi kunalokho okuzwakala kunengqondo.
Futhi yekela ugqozi. Ugqozi yinto oyilindele futhi ayifiki, hhayi ngezinsuku ezinzima. Abantu abaqhubeka benyakaza abanawo ugqozi olwengeziwe kunawe. Benze nje isinyathelo sokuqala saba sincane kangangokuthi asidingi noma yini. Wenza kuqala, futhi intando ivame ukuvela phakathi nohambo, hhayi ngaphambi kwalo. Ungalindi ukuzizwa ufuna.
- Nciphisa umgomo uze ucishe ube yinhlekisa. Hhayi i-workout. Gqoka izicathulo zakho. Hamba uye ebhokisini leposi. Yima emnyango uzwe umoya wangaphandle. Umgomo ukuqala injini, hhayi ukuqeda uhambo. Iningi lokuphikisa lisemizuzwaneni engamashumi ayisishiyagalolunye yokuqala.
- Kuhlanganise nento oseyenza. Uhambo olufushane ngokushesha emva kwekhofi lakho lasekuseni, noma umjikelezo owodwa ozungeza isakhiwo emva kwesidlo sasemini, kunamathela kangcono kunohlelo olungacacile "lokunyakaza okwengeziwe." Kuhlanganise nento esivele ikhona osukwini lwakho.
- Yehlisa ibha yalokho okubalwayo. Ukudansa ekhishini kuyabalwa. Ukulima kuyabalwa. Ukuhambisa inja, ukuthwala okuthengiwe ngendlela ende, ukukhwela izitebhisi, ukuhamba ngenkathi usocingweni. Umzimba wakho awuwazi umehluko phakathi "kokuzivocavoca" ne "mpilo," futhi isimo sengqondo sakho asiwazi nakho.
- Phumela ngaphandle uma ungakwazi. Ukukhanya kwemini nokushintsha kwendawo kwengeza okuthile i-treadmill esikhundleni sasibhakabhaka engeke ikwenze. Uma ngaphandle kungenzeki, kulungile. Ukunyakaza ngaphakathi kusasebenza.
- Qaphela okwenzekayo, hhayi lokho okwenzile. Emva kokunyakaza, zibheke. Ngabe amahlombe akho aphansi? Ngabe umsindo ekhanda lakho uthule kancane? Lokho kushintsha okuncane, kwangempela kuwumvuzo, futhi ukukuqaphela yikho okwenza ufune ukukwenza futhi.
Into eyodwa efanele ukushiwo ngokuzwakalayo: umgomo ukuqhubeka, hhayi amandla. Uhambo olunensa iningi lezinsuku lwenza okwengeziwe esimeni sengqondo sakho enyangeni kunokuzivocavoca okunzima kanye okukushiya ubuhlungu udangele. Awuzami ukuhlupheka indlela yakho eya ekuzizweni ngcono. Uzama ukunika umzimba wakho isignali evamile, enomusa yokuthi kuphephile ukuzinza.
Inzuzo yobuthongo nokukhanya kwemini
Kunomthelela wesigaba sesibili olula ukuwuphuthelwa, futhi ungahle ube yingxenye ekwenzela okuhle kakhulu buthulele ngokuhamba kwesikhathi.
Ukunyakaza kukusiza ulale. Abantu abasebenzayo njalo bavame ukulala kalula futhi balale kakhulu, futhi ubuthongo bungezinye zezindonga ezithwala isisindo zempilo yengqondo. Ubuthongo obubi buphakelela isimo sengqondo esiphansi buphuce isineke sakho sakho konke; ubuthongo obuhle bakha kabusha ukubekezela kwakho kosuku olunzima. Ngakho uhambo lwasemini alusebenzi kuphela esimeni sengqondo sakho emzuzwini. Lumisa ubusuku obungcono, obumisa ikusasa elingcono. Imiphumela iqongelelana ngasohlangothini lwakho.
Ukukwenza ngaphandle kubeka enye into phezulu. Ukukhanya kwemini kwasekuseni, ikakhulukazi, kusiza ukumisa iwashi langaphakathi lomzimba wakho, okuzinzisa kokubili ubuthongo bakho nesimo sengqondo. Uhambo lwemizuzu eyishumi emva kwesidlo sasekuseni yisenzo esincane esikubuyisela kabili, kanye ekuzoleni okulethayo manje futhi kanye ekuphumuleni okusiza uthole kamuva. Uma izinsuku zasekuseni zingenzeki, noma yikuphi ukukhanya kwemini kusafanele ukubanjwa lapho ungakwazi.
Akudingeki ucabange nganoma yini yalokhu ukuze kusebenze. Kudingeka nje uthole ukukhanya kwemini ebusweni bakho nezinyawo zakho zinyakaze. Ubuthongo bakho, nesimo sengqondo sakho, kuzokuthatha buthulele kusukela lapho.
Yiluphi uhlobo lokunyakaza "olungcono kunazo zonke"
Abantu bafuna umyalelo lapha, futhi impendulo yokwethembeka iyadangalisa. Ukunyakaza okungcono kunazo zonke esimeni sengqondo sakho yilokho ozokwenza futhi.
Ukuhamba kuyinkabi yomsebenzi, futhi kumahhala. Izinhlobo ezimnene, zengqondo-nomzimba njenge-yoga zivame ukusiza kakhulu ovalweni, ngoba zihlanganisa ukunyakaza nokuphefumula okunensa. Izinto ezizinzile, ezinesigqi njengokugibela ibhayisikili, ukubhukuda, noma umkhuba wamandla zivame ukusiza esimeni sengqondo esiphansi, esibuthaka sokudangala. Kodwa uma uzonda ukugijima, ukugijima akuyona impendulo yakho, kungakhathaliseki ukuthi kuhle kangakanani ephepheni. Uhlobo olwesabayo uhlobo ozoluyeka. Khetha lolo olulula ukulugcina.
Lapho ukunyakaza kufanele khona, nalapho kungafanele khona
Sifuna ukuqonda nawe ngemikhawulo, ngoba ukukudayisa ngokweqile kungaba uhlobo lwakho lokungabi nomusa.
Ukunyakaza kuwumuthi wangempela wesimo sengqondo, futhi kwabanye abantu abanokudangala okuncane kuya kokuphakathi kungasebenza cishe njengomuthi. Futhi akukona ukwelapha kwakho konke, futhi akwanele kokwako ekudangaleni okukhulu. Uma uzabalaza ngempela, ukuhamba kuyinto enamandla yokwengeza. Akulona isizathu sokweqa usizo oludingayo.
Kufanele ukhulume nodokotela noma umelaphi uma isimo sengqondo esiphansi noma uvalo luhleli amasonto, uma kuphazamisa ubuthongo bakho, umsebenzi, noma abantu obathandayo, noma uma ungakwazi ukuthola ukuma kwakho kungakhathaliseki ukuthi uzamani. Uma isisindo siwela ngisho emuzweni wokuthi awufuni ukuba lapha, sicela ungalindi, futhi sicela ungakuthwali wedwa. Ukufinyelela akuyona into oyenzayo lapho ukuzisiza kwehluleka. Kuyingxenye yokuzinakekela, ngendlela efanayo nohambo.
Okwamanje, inguqulo encane kunazo zonke yanele. Izicathulo zigqokiwe. Umnyango uvuliwe. Uye ekugcineni komgwaqo ubuye. Bheka ukuthi uzizwa kanjani emva kwalokho.
Imithombo
- Harvard Health Publishing, Exercise is an all-natural treatment to fight depression
- Harvard Gazette, 35 minutes of exercise may protect those at risk for depression
- JAMA Psychiatry, Association Between Physical Activity and Risk of Depression: A Systematic Review and Meta-analysis
- CDC, Adult Activity: An Overview
- NHS, Exercise for depression