Amathiphu asheshayo
- Ukuhamba okusheshayo kwansuku zonke kuvikela ngempela inhliziyo nesimo somoya wakho.
- Khohlwa u-10,000; izinzuzo ziqala ezibalweni zezinyathelo eziphansi kakhulu.
- Hamba kancane ngemva kokudla ukuze uzinzise ushukela wegazi wakho.
Kukhona ukuzidla okuthule mayelana nokuhamba. Abantu bakhuluma ngakho ngendlela abakhuluma ngayo ngamanzi nokudla kwabo, kulungile, akulimazi, akusiwo umcimbi omkhulu. Umcimbi omkhulu kufanele ube umjuluko namabhali osimo nezinga lenhliziyo elikwethusa kancane.
Ukuhamba akuphethe lolo drama, futhi yikho kanye okwenza kusebenze. Kumahhala. Akudingi mishini, akudingi ubulungu, akudingi khono okumele ulifunde. Usuvele uyazi indlela. Ungakwenza ukhathele, ukwenze ugqoke izingubo ezijwayelekile, ukwenze ngosuku olubi lapho kungekho okunye okuzwakala kungenzeka. Futhi isayensi ngalokho okukwenzayo emzimbeni nasesimeni somoya wakho ihlaba umxhwele ngempela uma uyibuka ngqo.
Ake sinike ukuhamba okukufanele.
Okwenziwa ukuhamba okuvamile emzimbeni wakho
Qala ngenhliziyo. Ukuhamba okusheshayo, okuvamile kusiza ukwehlisa i-LDL (i-cholesterol ongathanda ukuba nayo encane), kusiza ukulawula umfutho wegazi, futhi ngokuhamba kwesikhathi kwenza inhliziyo isebenze kangcono, kwehlise izinga lenhliziyo yakho lokuphumula. I-Cleveland Clinic iphawula ukuthi abahambi abavamile bavame ukuba nezifo zenhliziyo nezifo zohlangothi ezimbalwa. Lokhu akuwona umthelela oncane. Kuwuhlobo lokuvikela abantu abakuxosha ngezinhlelo ezinzima kakhulu, ezingasimeme.
Ushukela wegazi nawo uyasabela. Ukuhamba okufushane ngemva kokudla, ngisho imizuzu embalwa nje, kusiza ukubuthundisa ukukhuphuka kukashukela wegazi okulethwa ukudla. Kunoma ubani obheka i-glucose yakhe, lowo mkhuba omncane uyazuza ngezinombolo ezizinzile. Futhi ijubane kubonakala libalulekile lapha: I-Harvard Health ibike ukuthi ukukhuphula isivinini kusuka ekuhambeni okucothayo kuye ekuhambeni okusheshayo kuxhumene nengozi ephansi ngokubalulekile yokuthola isifo sikashukela sohlobo lwesibili.
Kukhona okwengeziwe, futhi yizinto ezingakhazimuli ezibumba ngokuthulile ubudala obuhle. Ukuhamba kugcoba futhi kulayishe amalunga akho ngendlela emnene esiza ukuwagcina enyakaza. Kubeka ingcindezi eyanele emathanjeni ukusiza ukwehlisa ukulahleka kwamathambo okuza nobudala. Kugqugquzela uhlelo lwakho lokuzivikela. Kuvame ukwenza ngcono ukujula nekhwalithi yobuthongo bakho. Akukho kulokhu okuqavile ngosuku oluthile. Kubekwe ndawonye iminyaka, kungumehluko phakathi komzimba oqinayo nalowo ongaqini.
Awudingi izinyathelo ezingu-10,000
Umgomo wezinyathelo ezingu-10,000 ohlala kuzo zonke izilandeleli zokuzimba unesisekelo esizacile ngokumangazayo. Ubuyela emuva emculweni wokukhangisa, hhayi ucwaningo. Futhi ucwaningo oluze lweza kusukela ngaleso sikhathi luyaqinisekisa kunoma ubani ongakaze asondele kuleyo nombolo.
Izifundo ezinkulu ezilandelela abantu bangempela zithole ukuthi inzuzo yezempilo evela ekuhambeni iqala ngaphansi kakhulu kwezinyathelo ezingu-10,000 futhi ikhuphuka ngokushesha ngasezansi. Kokunye ukuhlaziya okucashunwe kabanzi, abantu abahamba cishe izinyathelo ezingu-4,400 ngosuku babe nengozi ephansi ngokuphawulekayo yokufa phakathi nesikhathi socwaningo kunalabo abanganyakazi neze, futhi inzuzo yaqhubeka ikhuphuka yaze yafika cishe ezinyathelweni ezingu-7,500, lapho yaqala khona ukulinganisa. Olunye ucwaningo lukhomba ezinzuzweni ezibalulekile njengoba usuka ezibalweni eziphansi kakhulu uya cishe ku-8,000.
Isifundo akusikho ukuxosha inombolo yomlingo. Yikuthi ukusuka kokuncane uye kokungeziwe kancane kubaluleke kakhulu. Uma njengamanje uthatha izinyathelo ezingu-3,000 ngosuku, ukufinyelela ku-5,000 kuyinto enkulu empilweni yakho kunomuntu ovame ukuhamba izinyathelo ezingu-10,000 owengeza enye inkulungwane. Iphansi lomjikelezo yilapho igolide likhona.
Futhi ukuthi uhamba ngokushesha kangakanani kubaluleke kancane kunalokho abantu abakwesabayo. Ukunyakaza okuphelele osukwini luyabalwa. Ijubane elisheshayo lengeza okuthile, kodwa akudingeki ugijime. Kudingeka nje uhambe, futhi uhambe kaningi ngokwanele.
Okwenziwa ukuhamba engqondweni yakho
Yilesi isigaba esisibuyisela ukuthi kungani impilo ezolile nomzimba onyakazayo kuhambisana. Ukuhamba kungenye yezinto ezilula kakhulu ezilawula isimo somoya esinazo. Kukhuphula izinga lenhliziyo ngokwanele nje, kukhulule amakhemikhali omzimba wakho okuzizwa kahle, futhi kwehlise izinga lengcindezi. I-Cleveland Clinic ikuchaza ngokusobala: kukhuphula izinga lenhliziyo yakho futhi kwehlise ingcindezi yakho ngasikhathi sinye.
Kukhona okuthile okuqondile ngokuhamba, futhi, ngaphandle kwenzuzo evamile yokuzivocavoca. Ijubane elizinzile, elinesigqi libonakala lizinzisa ingqondo ephazamisekayo. Inkinga obulokhu uyicabanga etafuleni lakho ivame ukuxegisa ukubamba kwayo uma usungaphandle unyakaza. Ukukhathazeka kunokuncane kokudla uma umzimba wakho umatasa futhi amehlo akho ebona okuthile okungesona isikrini. Abantu abaningi bathola ukuthi ukuhamba yilapho ukucabanga kwabo okucacile kwenzeka khona, nalapho ukuqina kosuku ekugcineni kudedela amahlombe abo.
Hamba ngaphandle bese ubeka inzuzo yesibili phezulu: ukukhanya kwelanga nendawo eluhlaza kunomthelela wako wokuzolisa. Awudingi ihlathi. Umgwaqo onezihlahla emaceleni, ukuzungeza ipaki, indlela ende eya ekhaya, noma yikuphi kukho kuyasiza.
Ukukwenza kunamathele
Iqhinga ngokuhamba akusiwo amandla. Ukukwenza kwenzeke ngezinsuku ongazizwa ngazo. Izinto ezimbalwa ziyasiza:
- Kubophele entweni osuvele uyenza. Ukuhamba khona kanye ngemva kwesidlo sasemini, noma ngomzuzu ofika ngawo ekhaya, noma ngenkathi ikhofi libila. Ukukubophela emkhubeni okhona kusho ukuthi akudingeki unqume isikhathi ngasinye.
- Kwenze kube kumnandi, hhayi okuhle ngokomthetho. Letha i-podcast, incwadi elalelwayo, umculo, noma umngane obukholwa ubukhona bakhe. Ukuhamba okulangazelelayo ukuhamba ozokuphinda.
- Yehlisa umgomo ngezinsuku ezimbi. Imizuzu emihlanu iyabalwa. Ukuzungeza ibhulokhi kuyabalwa. Umgomo ngosuku olunzima ukungaphuli iketango nje, hhayi ukushaya okuqondiwe.
- Kuvumele kube kusheshayo uma ukwazi. Hlosa ijubane lapho ukwazi ukukhuluma kodwa ungakwazi ukucula. Ngezinsuku lokho okuningi ngazo, yehlisa isivinini. Ukuhamba okuhamba kancane kusanqoba isihlalo.
- Hamba nomunye umuntu, ngezinye izikhathi. Ubukhona buguqula ukuzivocavoca kube ukuxhumana, futhi ukuxhumana kuwuhlobo lwako lomuthi wengqondo esenkingeni.
Akudingeki ushintshe iviki lakho lonke. Thola imizuzu engu-20 esivele ikhululekile osukwini lwakho bese ufaka ukuhamba kuyo. Bese uyaphinda futhi kusasa.
Inothi ngokuqala nangemikhawulo yakho
Ukuhamba kuphephe cishe njengokuzivocavoca okuphephe ngayo, okuyingxenye yobuhle bako. Noma kunjalo, uma unesimo senhliziyo noma samaphaphu, izinkinga zamalunga, izinkinga zokulinganisela, noma ubukade ungasebenzi neze isikhathi eside, kufanelekile ukukhuluma okusheshayo nodokotela wakho ngaphambi kokwakha ijubane noma ibanga, ukuze uhlelo lufanele umzimba wakho. Uma uzwa ubuhlungu besifuba, ukuphelelwa umoya okungajwayelekile, isiyezi, noma ubuhlungu obubukhali bamalunga ngenkathi uhamba, yima ukuhlolise.
Qala ngokufushane nangokuhamba kancane kunalokho ocabanga ukuthi kudingeka. Yengeza kancane iviki ngalinye. Izicathulo ezinhle zisiza kakhulu kunalokho abantu abakulindele, ikakhulu uma uzohamba phezu kwephevumende eqinile.
Ukuhamba ngeke kucele okuningi kuwe. Yilelo iphuzu lonke. Ukuzivocavoca okunzima kakhulu ozokushiya kwenza okuncane empilweni yakho nasekuthuleni kwengqondo yakho kunalokho okulula ozobe usakwenza ngonyaka ozayo. Ukuhamba yilokho okulula. Bopha izicathulo.
Imithombo
- Cleveland Clinic, Sole Searching: Learn About the Health Benefits of Walking
- National Institutes of Health, How many steps for better health?
- Harvard Health, Will walking faster reduce your diabetes risk?
- National Institutes of Health, Number of steps per day more important than step intensity