Amathiphu asheshayo
- Yenza ama-squat ngenkathi igedlela libila.
- Hamba kuzo zonke izingcingo ongakwazi.
- Thatha izitebhisi ngokushesha ngamabomu.
Usuku luyagcwala ngaphambi kokuba uqede ikhofi lakho. Umsebenzi, abantu abakudingayo, imililo emincane evela ivele nje. Ngesikhathi indlu isithule, into yokugcina ongayicabanga ukuguqula izingubo zokuzivocavoca. Ngakho ukuzivocavoca kuyahlehliselwa kusasa. Bese kusasa lwenza into efanayo.
Nakhu okuyingxenye abangakutsheli yona. Ukuzivocavoca kwehora elilodwa akuzange kube yiyona ndlela yodwa. Iminyaka eminingi umthetho ongashiwongo kwakuwukuthi ukuzivocavoca kwakumele kufike ngesigaba esisodwa esihlanzekile noma kungabalwa. Lowo mthetho wagcina abantu abaningi abamatasa, abakhathele, eceleni, bezizwa bengabehluleki ngento eyayingelona iqiniso nhlobo.
Ukunyakaza kuyahlanganisa. Imizuzu emibili yezitebhisi, ukuhamba ngokushesha uye ebhokisini leposi, isethi yama-squat ngesikhathi igedlela libila. Umzimba wakho awugcini incwadi ehlukene 'yokuzivocavoca kwangempela' kanye 'nokunganele.' Ubala umzamo, kungakhathaliseki ukuthi uvelaphi.
Ukuthi isayensi ithini ngempela
Abacwaningi manje sebenegama lalezi ziqephu ezincane: ama-exercise snacks, okusho ukuzivocavoca okuncane. Iziqephu ezimfushane, ngokuvamile ngaphansi kwemizuzu eyishumi, ezisakazwe usuku lonke. Ukubuyekezwa kuka-2024 ku-*American Journal of Lifestyle Medicine* kwabheka izifundo eziyishumi nambili kwathola into okufanele uyibambe. Iziqephu ezimfushane zaveza intuthuko yangempela kushukela wegazi, umfutho wegazi, kanye nokuqina komzimba, futhi lezi zinzuzo zavela kungakhathaliseki ukuthi isiqephu ngasinye sihlala isikhathi esingakanani.
Inombolo ekhuluma kakhulu yayimayelana nokuqhubeka nakho. Lapho abantu benza umsebenzi wabo ngeziqephu ezimfushane ekhaya, ukubambelela kwakufinyelela ku-92 kuya ku-100 phesenti. Ukuzivocavoca okude, okusesimweni esisemthethweni? Abantu babeyeka kaningi kakhulu. Lokho kunengqondo. Into engamimizuzu emibili kunzima ukuzikhulumela ukuthi ungayenzi. Into engamimizuzu engamashumi amane nanhlanu inamasango okuphuma ayikhulu.
Iziqondiso ezisemthethweni sezifinyelele kulokhu. Izinhlangano zezempilo zincoma cishe imizuzu engu-150 yomsebenzi ophakathi nendawo ngeviki, futhi zicacisa ukuthi ungakuhlukanisa kube yizingcezu ezifanele impilo yakho. Imizuzu eyishumi lapha, emihlanu laphaya. Konke kungena eakhawuntini efanayo.
Lapho imizuzu icashe khona
Izinsuku eziningi zinezikhala ezimayelana nokunyakaza eziningi kunalezo esizibonayo. Iqhinga ukuyeka ukulinda ihora elicacile bese uqala ukusebenzisa izikhala.
- Isikhathi segedlela noma le-microwave. Ngenkathi okuthile kushisa, yenza isethi ehambisayo yama-squat, ukuphakamisa izithende, noma ama-push-up ngasekhawunta. Ubukade umile lapho nokho.
- Izingcingo. Hamba ngenkathi ukhuluma. Ukujikeleza egumbini noma ebhlokini kuguqula isikhathi esifile sibe yizinyathelo.
- Izitebhisi, ngenhloso. Zithathe lapho ngokuvamile ubuzothatha ilifti. Ngisho isitebhisi esisodwa, ngokushesha, senza inhliziyo yakho isebenze.
- Isikhathi sezikhangiso ku-TV, noma ekupheleni kwesiqephu. Ubude bengoma eyodwa yokumasha endaweni, ukwelula, noma ukudansa kabi ekhishini.
- Ngaphambi kokugeza. Imizuzwana emibili yama-jumping jack noma ukunyakaza kwesisindo somzimba, njengoba usuzogeza nokho.
Akukho kulokhu okucela ukuthi uthole isikhathi. Kukucela ukuthi usiboleke kumzuzu osudlula.
Izinhlelo ezimfushane ozozigcina ephaketheni
Uma uthola isikhala esincane, uhlelo olulula lungcono kunokuma lapho uzibuza ukuthi wenzeni. Zama olunye lwalezi.
- Ukusetha kwemizuzu emihlanu. Umzuzu owodwa umasha endaweni ukufudumeza umzimba, bese amasekhondi angama-30 ngamunye ama-squat, ama-push-up (amadolo phansi kulungile), ukubamba i-plank, kanye nokwelula okuthambile. Phinda ukunyakaza kwamandla kanye. Kuphelile.
- Umkhondo wezitebhisi. Khuphuka wehle isitebhisi esisodwa imizuzu emibili noma emithathu, unyusa ijubane lapho uzizwa usukulungele. Imilenze yakho namaphaphu azokwazi ukuthi asebenzile.
- Umjikelezo wesihlalo. Ukuvuka-uhlale esihlalweni esiqinile, okuyishumi kwako. Bese isethi yama-push-up odongeni. Bese umasha endaweni umzuzu owodwa. Kunobungane emizimbeni eqinile nasezindaweni ezincane.
Yenza noma yikuphi kwalokhu kabili noma kathathu ngosuku futhi usunyakaze kakhulu kunabantu abaningi abakwazi ukukwenza ngesikhathi esisodwa abaqhubeka bekweqa.
Kwenze kube lula kangangokuba ukukweqa kube nzima
Isitha lapha akulona ubuvila. Ukungqubuzana. Isinyathelo ngasinye phakathi kwakho nokunyakaza siyithuba lokuthi usuku lunqobe.
Shiya izicathulo ezikhululekile emnyango. Gcina ukuzivocavoca okusengqondweni yakho kufushane ngokwedlulele, kufushane kangangokuthi ukukwenza kuzwakala kulula kunecala lokungakwenzi. Xhuma ukunyakaza entweni oyenzayo ngaphandle kokucabanga, ukuze ukuxubha amazinyo kube yisikhombakhathi sokuphakamisa izithende kayishumi. Emavikini ambalwa, isikhombakhathi siyakukhumbulela.
Futhi yekela umbono wokuthi umzamo omfushane ungophansi. Imizuzu emihlanu yokushesha oyenza ngempela ingcono kunehora eliphelele oqhubeka ulihlehlisela. Ukungaguquki yiwona wonke umdlalo, futhi ukungaguquki kuthanda okuncane.
Izwi elithambile lokuxwayisa
Okufushane nokwenzeka kaningi akusho ukungahluzeki. Uma ubukade uthule isikhathi eside, noma unesifo senhliziyo, izinkinga zamalunga, ukhulelwe, noma noma yini ekwenza uzibuze, kufanelekile ukuxhumana nodokotela wakho ngokushesha ngaphambi kokwandisa amandla. Qala ngokuthamba kunalokho ocabanga ukuthi kuyadingeka. Khetha inguqulo yokunyakaza ngakunye umzimba wakho ongakwenza namuhla, hhayi lokho obungakwenza eminyakeni emihlanu edlule.
Uma kuvela okuthile okubukhali noma okungalungile, yima futhi ukunake. Ubuhlungu bemisipha buvamile. Ubuhlungu obuthi cha buyimininingwane.
Umgomo wawungekona ukungeza enye into engenakwenzeka ohlwini lwakho. Kungukubona ukuthi usuku selivele lugcwele izikhala ezincane, nokungena kwezinye zazo. Amaviki amaningi ngeke abe ahlanzekile. Akudingeki abe njalo. Kufanele nje uqhubeke uthola imizuzu ebilokhu ikhona.
Imithombo
- National Center for Biotechnology Information, Health-Related Benefits and Adherence for Multiple Short Bouts of Aerobic Physical Activity Among Adults
- CDC, Health Benefits of Physical Activity for Adults
- CDC, Benefits of Physical Activity