Amathiphu asheshayo
- Kala lokho ongakwenza, hhayi nje ukusinda kwakho.
- Zihlole njalo ngamasonto ayisithupha, hhayi njalo ekuseni.
- Uma inombolo yonakalisa usuku lwakho, beka isikali kude.
Kunenguqulo yokulandelela inqubekelaphambili esizayo. Uyaqaphela ukuthi ukuhamba obekukuqeda umoya manje kuzwakala kulula, futhi kukwenza ufune ukuqhubeka. Futhi kunenguqulo elimazayo. Ugxila esikalini, inombolo ikhuphuka ngephawundi, bese usuku lonke luyonakala ngaphambi kokuba uze uphuze ikhofi.
Umkhuba ofanayo. Imiphumela ehluke kakhulu. Umehluko ngokuvamile yilokho okukalayo nokuthi ukubambe ngokuqinile kangakanani.
Uma unyakazisa umzimba wakho ngokwengxenye ukuze uzizwe uqinile futhi uzolile, into yokugcina oyifunayo umkhuba wokulandelela onikela isimo sakho somoya kunombolo. Ngakho asenze ukulandelela kusebenzele wena esikhundleni sokuthi kube okuphambene.
Isikali sixoxa indaba encane, enomsindo
Isisindo sansuku zonke siyagxuma ngezizathu ezingahlangene namafutha. Amanzi, usawoti, ubuthongo, ama-hormone, ukuthi ukale ngasiphi isikhathi, ukuthi usebenzise indlu yangasese yini. Inombolo yasekuseni eyodwa ingashintsha ngamaphawundi amabili noma amathathu isho cishe lutho. Uma uqale ukuqeqesha amandla, ungazuza ngisho isisindo esincane ngenkathi izingubo zakho zikulingana kangcono, ngoba umsipha uminyene.
Isikali asisilona ize. Simane siyizwi elilodwa elithulile engxoxweni enkulu kakhulu, futhi akufanele sivunyelwe ukumemeza.
Izinto ezingcono ongazikala
Ukuqina komzimba kunezimpawu eziqotho kakhulu kunesisindo, futhi iningi lazo kumnandi ukuzibuka ziba ngcono. I-Mayo Clinic ihlela ukuqina komzimba ngokuphelele ezindaweni ezimbalwa ezifanele ukunakwa: ukuthi inhliziyo namaphaphu akho abhekana kahle kangakanani nomzamo, ukuthi imisipha yakho iqine futhi ibekezele kangakanani, ukuthi amalunga akho anyakaza ngokukhululeka kangakanani, nokwakheka komzimba wakho. Ungakulandelela konke lokho ungakaze uzikale.
- Lokho ongakwenza. Bala ama-pushup akho ngaphambi kokuphumula. Kala isikhathi sokuhamba noma sokugijima emzileni obekelwe. Qaphela isikhwama sokudla esisinda kunazo zonke ongasiphakamisela phezulu ngezitebhisi ungami. Lokhu kuba ngcono ngezindlela ozizwayo.
- Ukuthi umzamo uzwakala kanjani. Izitebhisi ezazikushiya uhefuzela, bese zingakwenzi, kuyinqubekelaphambili yangempela yenhliziyo. Isivivinyo sokukhuluma yisilinganiso esilula: ngesikhathi somsebenzi ophakathi ungakhuluma kodwa ungakwazi ukucula.
- Ukushaya kwenhliziyo lapho uphumule. Okukalwa ekuseni kuqala, lokhu kuvame ukwehla njengoba inhliziyo yakho iqina. Kuwuphawu oluthulile, olunosizo.
- Yonke enye impilo yakho. Ubuthongo obungcono. Ukubekezela okwengeziwe. Amandla aqinile ngo-3 ntambama. Ikhanda elicacile kakhulu emva kokuhamba. Lezi yizizathu iningi labantu elaqala ngempela ngazo, futhi zibalwa njengenqubekelaphambili ngisho lapho kungekho isilinganiso esinyakazayo.
Zihlole ngezikhathi ezithile, hhayi njalonjalo
Ukuqina komzimba kushintsha kancane, futhi ukukubuka eduze kakhulu kumane kondla ukukhathazeka. I-Mayo Clinic isikisela ukuthatha izilinganiso zakho cishe emasontweni ayisithupha emva kokuqala, bese kuba ngezikhathi ezithile kuphela. Lolo kuhlukanisa yilo lonke iqhinga. Amasonto ayisithupha ade ngokwanele ukuthi ushintsho lwangempela lubonakale, futhi awavamile ngokwanele ukuthi uyeka ukufunda umsindo wansuku zonke sengathi usho okuthile.
Uma uthanda idatha, incwadi yokubhalela noma i-app elula isebenza kahle. Amathuluzi okulandelela angarekhoda isivinini, ibanga, nezinyathelo ngokunembayo, futhi ukubona uchungechunge kungagqugquzela ngempela. Kumane kugcine njengesibuko, hhayi njengomahluleli.
Uma ukulandelela kukuphendukela
Ukukala kumele kusize impilo yakho, hhayi kuyilawule. Izimpawu ezimbalwa eziqotho zokuxwayisa ezokuthi sekuwele ngale:
- Inombolo ishintsha isimo sakho somoya usuku lonke.
- Uzikala noma uzilinganisa izikhathi eziningana ngosuku, noma awukwazi ukweqa usuku ngaphandle kokukhathazeka.
- Ubungazijezisa, ngokuvivinya okwengeziwe noma ngokweqa ukudla, ngenxa yesibalo "esibi."
- Ukulandelela sekuyekile ukuba ulwazi kwaqala ukuba yisigwebo ngokuthi uright yini.
Uma lokho kuzwakala kujwayelekile, kufanele uhlehle, ubeke isikali ekhabetheni isikhashana, bese ushintshela endleleni ozizwa ngayo nakulokho ongakwenza. Futhi uma imicabango ngesisindo, ukudla, noma ukuvivinya iqale ukuzwakala inomsindo, iphazamisa, noma inzima ukuyilawula, lokho kuyinto yangempela nevamile, futhi udokotela noma umeluleki angasiza ngempela. Ukufinyelela usizo akuyona indlela yokusabela ngokweqile. Kumane ukunakekela wena.
Iningi lenqubekelaphambili aluzimemezeli. Livela njengegquma elaba lula, ubusuku olalala walala, isimo somoya esaqina osukwini olunzima. Funda ukubala lezo, futhi uzoba nesilinganiso esikutshela ngempela iqiniso.
Imithombo
- Mayo Clinic, How fit are you? See how you measure up
- Harvard Health Publishing, Do fitness trackers really help people move more?
- Centers for Disease Control and Prevention, How to Measure Physical Activity Intensity