Amathiphu asheshayo
- Hlosa imizuzu emihlanu nje, bese uvumela ukhule.
- Hamba endaweni eluhlaza noma ekhanya ilanga uma uzizwa ubuthaka.
- Weqe usuku ngaphandle kwecala bese uqala nje futhi.
Ezinye izinsuku isisindo sifika ngaphambi kwakho. Uvuka usukhathele, usuku lubukeka njengodonga, futhi umbono we-workout uzwakala cishe uyihlazo. Sifuna ukukusho lokhu ngokusobala ngaphambi kwanoma yini enye: uma yilapho okhona, awuvilaphi futhi awehluleki. Isimo sengqondo esiphansi sitshontsha uphethiloli owudingayo ukwenza into esiza. Lokho akulona iphutha lobuntu. Yindlela isimo sengqondo esiphansi esisebenza ngayo.
Nansi ingxenye efanele ukuyibamba. Ukunyakaza kungenye yezimo sengqondo eziphakamisa impilo esinazo ezithembekile kunazo zonke, futhi inani elisizayo lincane kakhulu kunalokho ocabangayo. Awudingi ijimu, uhlelo, noma ihora. Udinga imizuzu embalwa nebha ephansi kancane kunokujwayelekile.
Kungani ukunyakaza kuguqula ngempela indlela ozizwa ngayo
Lokhu akuyona i-cliché ngokuthi "thola nje umoya ohlanzekile." Kunebhayoloji yangempela ngaphansi kwakho.
Uma unyakaza, umzimba wakho ukhipha amakhemikhali azolisa impendulo yengcindezi aphakamise isimo sengqondo sakho. Umsebenzi ozinzile, ophansi ngesikhathi uphinde ukhiphe okubizwa ngabacwaningi ngama-neurotrophic growth factor, asiza amaseli emizwa ebuchosheni akhula akhe uxhumano olusha. Indawo eyodwa yobuchopho exhunywe ngokuqinile nesimo sengqondo, i-hippocampus, ivame ukuba ncane kubantu abadangele, futhi i-Harvard Health iphawula ukuthi ukuzivocavoca kusekela ukukhula kwamaseli emizwa lapho, okubonakala kusiza ukwehlisa ukudangala ngokuhamba kwesikhathi.
Ucwaningo lukhuthaza ngempela. I-Mayo Clinic ibika ukuthi kwabanye abantu, ukuzivocavoca njalo kungehlisa izimpawu zokudangala novalo cishe njengomuthi, noma kungekona ukwelapha okuzimele kokudangala okukhulu futhi kungahloselwe ukuthatha indawo yonakelo. Izinhlobo ezehlukene zokunyakaza zisiza ngezindlela ezehlukene. Ukuhamba, ukuqeqeshwa ngokumelana, i-yoga, nezinye izinhlobo ezimnene konke kubonisa izinzuzo, futhi akudingeki uphushe kanzima ukuze uzithole.
Lokho ukubuka okusha okwenza lokhu kwenzeke. Ngosuku olusindayo, umgomo akuwona ukuguqulwa. Kuwukushintsha okuncane, okwethembekile, amadigri ambalwa okufudumala lapho kwakungekho khona.
Yehlisa ibha uze ukwazi ukuyeqa
Iqhinga eliwusizo kakhulu lokunyakaza ngenkathi usesimeni sengqondo esiphansi ukunciphisa umsebenzi uze ucishe ube lula kakhulu ukuwenqaba. I-Harvard Health isikisela ukuqala ngemizuzu emihlanu nje yokuhamba, noma noma yimuphi umsebenzi owuthokozelayo, bese uvumela ukhule ngokwawo. Imizuzu emihlanu ivame ukwelulekela kweyishumi lapho usuqalile. Kodwa imizuzu emihlanu wumgomo wonke. Uma uyeka lapho, usanqoba.
Ezinye izindlela zokwenza isinyathelo sokuqala sibe sincane ngokwanele:
- Gqoka izicathulo zakho uhambe uye ekugcineni komgwaqo. Yilokho. Uma uphenduka lapho, kulungile.
- Yenza ukwelula okulingana nengoma eyodwa phansi ekamelweni lakho.
- Sukuma untengantenge ngengoma oyithandayo. Ukunyakaza kuyabalwa ngisho lapho kubukeka kungelutho.
- Hamba imijikelezo enensayo ozungeza ikhaya lakho ngenkathi usocingweni.
- Phumela ngaphandle ume ekukhanyeni kwemini imizuzu emibili ngaphambi kokunquma noma yini.
Qaphela ukuthi akukho kulezi okudinga ugqozi lufike kuqala. Ngosuku oluphansi, ugqozi luvame ukuvela *emva* kokuqala, hhayi ngaphambili. Ngakho wenza kuqala, ngobumnene, uvumele umuzwa ubambe.
Khetha uhlobo lokunyakaza oluvumelana nesimo sengqondo
Akuwona wonke usuku oluphansi olufanayo, ngakho linganisa ukunyakaza nalokho onakho ngempela.
Uma ungezwa lutho futhi ubuthaka
Yiya esigqini nasangaphandle. Uhambo olunensa, okungcono kwenye indawo eluhlaza noma enokukhanya kwelanga, licela cishe okungelutho kuwe futhi likunika ukunyakaza okuzinzile, okuphindaphindiwe kanye nokushintsha kwesimo. Kuvumele kungasheshi. Awuzivocavoci ukushisa lutho. Ugcina nje umzimba wakho unyakaza uze isimo sengqondo sakho sithambe.
Uma uxhumene futhi unovalo phezu kokuphansi
Ungahle udinge ukuchitha amandla athize. Uhambo olusheshayo, ukugijima okufushane, noma imizuzu embalwa yokunyakaza ngesisindo somzimba, ukugxuma endaweni, ama-squat, ukukhwela izitebhisi, kunika umvuselelo ongaphumuli indawo yokuya. Izinhlobo zengqondo-nomzimba njenge-yoga zivame ukwehlisa uvalo kakhulu, ngakho ukwelula okumbalwa okunensa nokuphefumula okuphumayo okude kungazolisa uhlelo olusheshayo.
Uma ungenalutho cishe
Khona-ke wenza inguqulo yecishe-lutho, futhi uyibalele ngokugcwele. Hlala embhedeni ujikelezise amahlombe. Hamba uye efasiteleni ubuye. Yelula izingalo zakho ngaphezu kwekhanda uphefumule kathathu kancane. Ezinsukwini ezinzima kunazo zonke, ukunqoba nje ukuthi unyakazile nhlobo wakhumbuza umzimba wakho ukuthi usavunyelwe ukuzizwa ngcono kancane.
Yenza kube nethuba elikhulu lokwenzeka
Ukusekela okuthule okumbalwa kwenza umehluko phakathi kokuhlela ukunyakaza nokukwenza ngempela.
- Kuhlanganise nento oseyenza. Hamba ngokushesha emva kwekhofi lakho lasekuseni, noma yelula ngenkathi igedlela libila. Ukuhlanganisa umkhuba omncane nowodwa okhona kunqoba ukuncika entandweni.
- Beka izicathulo zakho ngobusuku obungaphambili. Ukususa isinyathelo esisodwa sokungqubuzana kuzwakala kuyize. Ngosuku oluphansi akunjalo.
- Yiza nomuntu, ngisho ebangeni. Umngane ohamba eceleni kwakho, noma umbiko osheshayo othi uphumele ngaphandle, wengeza intambo yokuxhumana isimo sengqondo esiphansi esivame ukuyiphula.
- Yekela uketshezi. Ukuphuthelwa usuku akulona ukubuyela emuva. Uhambo olulandelayo alukhathali ukuthi ueqe olokugcina. Qala nje futhi.
Singakuqondisa ngobumnene kude nokucabanga kokuthi konke-noma-lutho lapha. Uhambo lwemizuzu emihlanu akulona uhlobo oluncishisiwe "lokuzivocavoca kwangempela." Ngosuku olusindayo, *luyiyo* into yangempela, futhi lwanele.
Lapho isimo sengqondo esiphansi singaphezu kwesonto elinzima
Ukunyakaza kuwusizo lwangempela, futhi kunemikhawulo. Uma isimo sengqondo esiphansi sihleli ngaphezu kwamasonto amabili, uma sicindezela ubuthongo bakho, inkanuko yakho, umsebenzi, noma abantu obathandayo, noma uma ulahlekelwe intshisekelo cishe kukho konke, lokho kufanele ukhulume ngakho nodokotela noma umelaphi. Ukuzivocavoca kuhambisana kahle nonakelo lochwepheshe; akulona okuthatha indawo yalo.
Uma uke uzizwa ungenathemba noma unemicabango yokuzilimaza, sicela ufinyelele ngokushesha kulayini wesimo esiphuthumayo noma kumuntu omethembayo. Ufanelwe ukusekelwa, hhayi nje i-workout.
Futhi uma konke okwenzile namuhla kwaba ukusukuma welulele efasiteleni, thatha ukunqoba. Lokho kubaliwe. Kusasa uthola ithuba lokuzama into elandelayo encane.
Iphuzu ngaphambi kokuqala
Uma unesimo senhliziyo, ukulimala, noma noma isiphi isikhathazo sempilo, noma usukhile isikhathi eside, hlola nodokotela wakho ngaphambi kokuqala inqubo entsha. Okumnene ngumgomo lapha kungakhathaliseki. Ukuhamba okunensa, ukwelula okulula, nemizuzu embalwa yokunyakaza okukhanyayo yizindawo eziphephile zokuqala kubantu abaningi, futhi ungahlala wehlisela kokuncane.
Imithombo
- Mayo Clinic, Depression and anxiety: Exercise eases symptoms
- Harvard Health, Exercise is an all-natural treatment to fight depression
- Centers for Disease Control and Prevention, Adult Activity: An Overview