Unemizuzu engamashumi amabili nanhlanu. Isikhathi esikwikhalenda sidinga amashumi ayisishiyagalolunye, futhi wazi ncamashi ukuthi inguqulo enhle ibukeka kanjani, ngoba usuyenze kaningi inguqulo enhle futhi ungumuntu obambelela ezingeni. Imizuzu engamashumi amabili nanhlanu ngeke iyikhiqize. Ngakho kufika umcabango ozwakala unengqondo, lowo ozwakala njengesiyalo kanti akusiso: kungcono ngeqe namuhla ebusuku ngiyenze kahle ngoLwesine.
ULwesine luyicebo langempela futhi lusebenza cishe uhhafu wesikhathi. Enye ingxenye yindlela inyanga eqinile eguqukela ngayo ibe yizikhathi ezintathu kuphela. Kunesinyathelo esingcono esitholakalayo ngaphakathi kwemizuzu engamashumi amabili nanhlanu elandelayo, futhi yikho ukunquma, ngamabomu nakusengaphambili, ukufaka u-C. Hhayi izinga elehlisiwe, futhi hhayi ugqozi olunciphile. Isikhathi esisodwa sokusebenza esaziwayo ukuthi asiphelele, esikhethwe ngesikhathi uzolile, ukuze izinga lisinde unyaka wonke esikhundleni sesonto.
Ibukeka kanjani ngempela inguqulo yebanga u-C yesikhathi sokusebenza?
Yinguqulo emfushane kunazo zonke neyingcosana, esawenza umsebenzi ofanayo, enqunywe kusengaphambili futhi ibhalwe phansi ngaphambi kokuyidinga. Amaskali amane angacacile. Imizuzu engamashumi amabili yokuzivocavoca. Isigaba esisodwa esingahleliwe. Izinkinga eziyishumi esikhundleni sezingamashumi amane.
Iphuzu ukuthi icacile. Ukuthi yenza okuthile akuyona inguqulo yebanga u-C, ngoba ngo-9:20 ebusuku ngosuku olugcwele akekho ongayisungula. Yibhale kanye emkhubeni ngamunye, ngomugqa owodwa. Inguqulo u-C yokugijima kwami ukugijima kancane imizuzu eyishumi nanhlanu ngesivinini esithile. Inguqulo u-C yokuzilolonga kwami yiskali esisodwa nengoma eyodwa, edlalwe kabi. Inguqulo u-C yokubhala kwami ngamagama angamakhulu amabili engingawafundi kabusha.
Qaphela ukuthi u-C akuyona ini. Akuwona umkhuba ohlukile ofaka esikhundleni ngoba ulula. Akulona ilungelo lokuyeka ukukhathalela. Kungumsebenzi ofanayo ngekhwalithi ephansi, ngosuku olulodwa, ngokuzikhethela.
Ingabe isikhathi esingacacile sibalwa ngempela?
Yebo, futhi endaweni lapho lokhu sekulinganiswe khona ngokucophelela okukhulu, impendulo icacile. Ngo-2018 uhlelo lwesibili lweziqondiso zombuso wase-Melika zokusebenzisa umzimba lwasusa isidingo esidala sokuthi umsebenzi womzimba wabantu abadala kufanele wenziwe ezikhathini okungenani eziyimizuzu eyishumi, ngoba ikomiti lokubukeza laphetha ngokuthi izikhathi zanoma yibuphi ubude zinomthelela ezinzuzweni zempilo zesamba osiqoqayo.
Kukhona ucwaningo olukhomba endaweni efanayo. Abacwaningi balandela abantu abadala abangaphezu kwezinkulungwane ezintathu namakhulu amane abaneminyaka engamashumi amane nangaphezulu ababekwa ukunyakaza kwabo kurekhodwa ngomshini, futhi bathola ukuthi umsebenzi omkhulu ophakathi kuya kophezulu wesamba wawuhambisana nokwehla okukhulu kokushona, kanti indlela owawufika ngayo yayingabaluleki kangako. Abantu ababenza umsebenzi wabo omningi ngosuku olulodwa noma ezimbili ngesonto babona ukwehla okufana nokwabantu ababewusabalalisa isonto lonke, futhi ubude besikhathi ngasinye babungahlobene nokushona nhlobo.
Leyo yindawo eyodwa futhi ayidluliseli ngokuzenzakalela emaskalini, ezinhlelweni zamanani noma emibhalweni. Okudlulelayo ukubunjwa kwalokho okutholakele, okuwukuthi isamba esiqoqiwe yiso esikhokhayo, futhi ukuhleleka kwezikhathi ngazinye kuyindaba esizixoxela yona ngalokho okwenziwa ngabantu abazimisele.
Kwehluke kanjani lokhu ekwehliseni izinga lami?
Izinga lingelonyaka, hhayi elosuku. Ubamba uphahla lapho ulubeke khona bese ulahla ikhwalithi yosuku olulodwa ngamabomu, ngoba enye indlela ukulahla usuku, futhi izinsuku yizo uphahla olwakhiwe ngazo.
Isikhathi osidlulisayo sibiza kakhulu kunesibi, ngezindlela ezintathu. Siphula uhlelo, ngakho isikhathi esilandelayo sidinga isinqumo esikhundleni sesikhala. Sikubiza ukuphindaphinda, futhi ukuphindaphinda endaweni engaguquki yikho abacwaningi bemikhuba abathola ukuthi kwenza ukuziphatha kuzenzekele. Futhi sikufundisa, buthule, ukuthi umkhuba uncike ekubeni nesikhathi esanele, okuyinkolelo eqeda imikhuba.
Isikhathi sebanga u-C sibiza into eyodwa, okuyisikhathi ebesingesona esakho esihle kunazo zonke. Usuke waba nezimbalwa zazo futhi azange zelehlise izinga lakho. Ikhwalithi yosuku olulodwa yiyona nto eyodwa ongayilahla ungalahlekelwa yilokho okwakhayo.
Ngizithini ngesikhathi ngifaka u-C?
Yisho ukuthi kuyini, ngokuzwakalayo noma ngokubhala: le yinguqulo u-C, ngamabomu, futhi iyabalwa. Ukukubiza njengesinqumo esikhundleni sokushelela kuyingxenye enkulu yomsebenzi, ngoba isikhathi esibi esingaqanjwanga sifakwa njengobufakazi bokuthi uyashelela, futhi lokho kufakwa yikho okulimazayo.
Imisho emibili yenza wonke umsebenzi. Imizuzu engamashumi amabili nanhlanu, inguqulo u-C, kwenziwe. Bese kuba lowo ovikela lonke iviki elisele: isikhathi esijwayelekile ngoLwesine. Alikho ixolo, asikho isithembiso sokukubuyisela, ayikho inzalo yokukhokha. Akukho okumele kubuyiselwe, ngoba isikhathi osiphuthelwe siyakhanselwa kanti isikhathi esingacacile siphelele.
Uma ugcina noma yiluphi uhlobo lwerekhodi, siphawule ngendlela ophawula ngayo zonke ezinye izikhathi. U-C ebhokisini ubiza kanye lokho u-A akubizayo enanini elibaluleke ngempela, okungamasonto ombambile.
Abanye abantu ababandakanyekile badinga umusho owodwa nabo, futhi ngumusho ofanayo. Uma uzilolonga nomunye umuntu, mtshele ekuqaleni ukuthi namuhla ebusuku kuyinguqulo emfushane, esikhundleni sokuxolisa imizuzu engamashumi amabili nanhlanu. Uma unikeza ozakwenu umsebenzi ongacacile, uwuphawule: lokhu kungukudlula kokuqala, ngifuna kuhlolwe ukubunjwa hhayi amagama. Ukuqamba ibanga kusengaphambili kwenza ukuletha okudumazayo kube okulindelwe, okuyingxoxo ehluke ngokuphelele.
Kunini lapho u-C engesona isinqumo esifanele?
Ngosuku lapho ikhwalithi ingumkhiqizo, nangosuku lapho ingozi ingeyomzimba. Umdlalo phambi kwabantu, umnqamulajuqu ikhasimende elizowubona, ukuphakamisa okusindayo ngobuchule obukhathele: lezo akuzona izindawo zomsebenzi ongacacile, futhi isinyathelo esiqotho lapho ukuhambisa ugqozi esikhundleni sokwenza budedengu.
Omunye umkhawulo ubude besikhathi. U-C ungowosuku, noma ungowochungechunge lwezinsuku ngaphakathi kwenyanga esindayo. Uma uqaphela ukuthi usufake ama-C amasonto ayisithupha alandelanayo, leyo akuyona indaba yesiyalo, iyindaba yosayizi. Inguqulo egcwele inkulu kakhulu kwikhalenda onalo njengamanje, futhi isixazululo ukusetha kabusha usayizi ngamabomu esikhundleni sokuqhubeka wehla ungasho lutho.
Phakathi kwaleyo mikhawulo emibili kunendawo enkulu, futhi amasonto amaningi ahlala kuyo. ULwesibili olusheshayo akulona elinye lalezo zimo ezisemaphethelweni. Kuyisimo esijwayelekile, futhi sinempendulo ejwayelekile.
U-A wesonto elizayo wakhiwa ngo-C wanamuhla ebusuku
Lokhu akulona iphuzu lokulindela okuncane kuwe. Kuphambene nalokho. Uvikela izinga eliphakeme ngokwenqaba ukuvumela ukuthi libe yikho konke noma kungabi lutho, ngoba ukuthi kube yikho konke noma kungabi lutho kuhlulwa nguLwesibili olumatasa sonke isikhathi, futhi umuntu onophansi oluguqukayo usazilolonga ngoMashi ngesikhathi inguqulo yakho konke noma lutho isiphumile inyanga yonke.
Faka u-C. Bese ufaka u-A ngoLwesine, uma unemizuzu engamashumi ayisishiyagalolunye nekhanda lokuyenza, uphawule ukuthi u-A ubukhona nje ngoba awuchithanga uLwesibili uyeka. Phezu konyaka lowo ngumehluko wonke phakathi komuntu osebenza kanzima ngemidumo nomuntu osebenza kanzima iminyaka, futhi ngowesibili ogcina ekahle.
Imithombo
- U.S. Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition
- Medicine and Science in Sports and Exercise (via PubMed Central), Physical Activity Patterns and Mortality: The Weekend Warrior and Activity Bouts
- PubMed Central, Making health habitual: the psychology of 'habit-formation' and general practice