Kungani Ukuzivocavoca Kungenye Yezinto Ezinhle Kakhulu Ongazenzela Ingqondo Yakho

Kukhona uhlobo oluthile lobunzima okungathi akukho ukucabanga okukhipha kubo. Uyazi ukuthi usuku ludinga okuthile. Ukuhamba, mhlawumbe. Kodwa ukuhamba kuzwakala njengento yokugcina onamandla ayo, ngakho uhlala lapho, futhi nobunzima buhlale.

Nansi ingxenye exakayo enethemba. Kuzo zonke izinto abantu abazizamayo uma isimo sabo sengqondo siphansi, ukunyakazisa umzimba kungenye yezimbalwa ezisiza njalo, futhi kuvame ukuqala ukusebenza ngaphambi kokuba uzizwe ufuna ukukwenza. Akudingeki ufune ukunyakaza. Kudingeka umane unyakaze kancane, uvumele umzimba wakho ushintshe ingqondo yakho.

Ukunyakaza ngempela kwenzani lapho phezulu

Uma uzivocavoca, ikhemistri yobuchopho bakho iyashintsha ngezindlela zangempela, ezilinganisekayo. Ukuqhuma okunamandla amakhulu kukhipha ama-endorphin, amakhemikhali enza umuntu azizwe kahle angemuva kwalokho abagijimi abakubiza ngokuthi "i-high." Umsebenzi ozinzile kakhulu, omnene wenza okuthile okuthulile futhi okungathi kubaluleke kakhulu ngokuhamba kwesikhathi. Kuvusa izici zokukhula, amaphrotheyini asiza amaseli ezinzwa akhule futhi akhe ukuxhumana okusha.

Leyo ngxenye yesibili ibaluleke kakhulu kunalokho ezwakala ngakho. I-Harvard Health iphawula ukuthi abantu abaphila nokucindezeleka kwengqondo bavame ukuba ne-hippocampus encane, indawo yobuchopho esiza ukulawula isimo sengqondo, nokuthi ukuzivocavoca okuvamile kusekela ukukhula kwamaseli ezinzwa lapho. Ngakho uma ukunyakaza kuphakamisa isimo sakho sengqondo, akukhona ukuphazamisa noma iqhinga. Unika ubuchopho bakho okuthile bungakusebenzisa ukulungisa nokuxhuma kabusha.

Kukhona nomphumela ozolisayo. Ukuzivocavoca kwe-aerobic okuvamile kubonakala kwehlisa ukusabela kohlelo lobuchopho lokulwa-noma-ubaleke. Inhliziyo eshaya ngamandla nokuphefumula okusheshayo okuzwayo ekugijimeni okunzima yiyo imizwa efanayo evela nokukhathazeka. Ukuhlangana nayo ngamabomu, endaweni ephephile, kubonakala kusiza umzimba uyeke ukuyifunda njengengozi.

Kudinga okuncane kangakanani

Inombolo emangaza abantu ukuthi incane kangakanani. Awudingi ukuqeqeshela lutho. Iseluleko se-Harvard Health sokusebenzisa ukuzivocavoca ukulwa nesimo sengqondo esiphansi sicishe sibe mnene: qala ngemizuzu emihlanu ngosuku wokuhamba, noma noma yimuphi umsebenzi owuthokozelayo. Ngokushesha emihlanu iba yishumi, kanti ishumi liba yishumi nanhlanu.

Izinzuzo zesimo sengqondo ngokuvamile zivela emasontweni ambalwa ngemva kokuqala, hhayi izinyanga. Futhi ukuzivocavoca kutholakele, kwezinye izimo, ukuthi kusebenza njengemithi yokulwa nokucindezeleka kwengqondo ekucindezelekeni okuncane kuya kokuphakathi. Lokho akusona isizathu sokuyeka noma yikuphi ukwelashwa okukuwo. Kuyisizathu sokuthatha ukuhamba okufushane njengokubalulekile.

Ngempilo evamile, umgomo wesikhathi eside ochwepheshe abaningi abakhomba kuwo cishe imizuzu engu-150 yomsebenzi ophakathi ngesonto, okuphuma cishe imizuzu engu-30 izinsuku eziningi. Kodwa sicela ungayekeli leyo nombolo ibe enye into ohluleka kuyo. Inzuzo yempilo yengqondo ayilindi uze ufinyelele inani leviki. Iqala ngemizuzu embalwa yokuqala.

Ukuthola inguqulo engeyakho

Ukuzivocavoca okungcono kakhulu kwengqondo yakho yilokho ozokwenza ngempela futhi kusasa. Yiyona yonke imfihlo. Ucwaningo luthole izinzuzo zesimo sengqondo kuzo zonke izinhlobo zokunyakaza.

• Ukuhamba, ikakhulukazi ngaphandle, lapho ukukhanya nokushintsha kwendawo kwengeza ukuphakamisa kwakho.
• Ukuqeqeshwa kwamandla, okuvame ukusiza kakhulu ekucindezelekeni kwengqondo ngokuqondile.
• I-Yoga nokunye ukunyakaza kwengqondo-nomzimba, okubonakala kusiza kakhulu ekukhathazekeni.
• Ukudansa, ukubhukuda, ukugibela ibhayisikili, ukulima ingadi, ukudlala nezingane zakho egcekeni.

Qaphela okungekho ohlwini njengesidingo. Ubuhlungu. Isijeziso. Uchungechunge oluphelele. Uma ukuzivocavoca kukushiya uzizwa kabi ngawe, lokho kuwulwazi, hhayi ugqozi. Khetha okuthile okuzwakala njengempumuzo kunokuvivinya.

Uma ungakwazi ukuzenza ukuba uqale

Ugqozi yiyona ngxenye enonya kakhulu yalokhu, ngoba isimo sengqondo esiphansi sikhipha kanye amandla ukunyakaza obekungawabuyisa. Izinto ezimbalwa zenza igebe libe lula ukuliwela.

1. Kunciphise kuze kucishe kuhlekise. Gqoka izicathulo zakho ume ngaphandle komnyango. Yiwo wonke umgomo. Kaningi uzoqhubeka uma usungaphandle, kodwa akudingeki.
2. Yehlisa izinga lalokho okubalwayo. Imizuzu emibili yokwelula umzimba iyabalwa. Ukuhamba uye ebhokisini leposi kuyabalwa. Akukho ukunyakaza okuncane kakhulu ukuba kubaluleke.
3. Kuhlanganise nento oyenzayo kakade. Ukuhamba okufushane emva kwesidlo sasemini. Ama-squat ambalwa ngenkathi ikhofi liphekwa.
4. Kuvumele kube ngokwenhlalo uma lokho kusiza. Umngane, ikilasi, inja. Ubungane bungakuthwala ngezinsuku amandla entando angeke akuthwala.

Uma unesimo senhliziyo, umonakalo, ukhulelwe, noma ubungasebenzi isikhathi eside, xhumana nodokotela wakho ngaphambi kokuqala okuthile okusha, futhi uqale kalula. Ukunyakaza ngokuphephile kuwukuphela kohlobo lokunyakaza olusizayo.

Ukuthi yini ukuzivocavoca okungayithwala nokungayikwazi

Ukunyakaza kungelinye lamathuluzi aqine kakhulu, ashibhile kakhulu, anemiphumela emincane kakhulu onawo esimweni sakho sengqondo. Futhi akusona isikhathi salokwelapha konke, futhi akufanele kube njalo. Ngokucindezeleka okukhulu kwengqondo, ngemicabango yokuzilimaza, ngokukhathazeka okungakhululi ukubamba kwako, ukuhamba kungumngane omuhle ekunakekelweni, hhayi esikhundleni sako.

Uma isimo sakho sengqondo esiphansi sesihlale ngaphezu kwamasonto ambalwa, noma sesiphazamisa ubuthongo, umsebenzi, noma abantu obathandayo, lokho kufanele ukukhulunywe nodokotela noma udokotela wengqondo. Ukufinyelela usizo olwengeziwe akulona uphawu lokuthi ukuhamba akusebenzanga. Kuwuphawu lokuthi ufanelwe usekelo olwengeziwe kunanoma yini eyodwa engakunika. Futhi ngezinsuku ophumelela ngisho nemizuzu emihlanu ngaphandle, lokho kuyabalwa. Kuvumele kubalwe.

Imithombo

• Harvard Health, Exercise is an all-natural treatment to fight depression
• Harvard Health, More evidence that exercise can boost mood
• Centers for Disease Control and Prevention, Adult Activity: An Overview