Amathiphu asheshayo
- Khetha umdlalo ongawudlala ngenjabulo, hhayi ngomsebenzi.
- Letha umngane ukuze kube uhlelo.
- Hlela umdlalo noma ikilasi elimile isonto ngalinye.
Buyela emuva ngenkathi uneminyaka eyisishiyagalombili. Wawungakuhleli ukuvivinya umzimba. Wawugijima ngoba kukhona okujahayo, ukhwele ngoba isihlahla sasikhona, uhlala ngaphandle kuze kukhanye izibani zomgwaqo ngoba ukuma akuzange kukufikele engqondweni. Ukunyakaza kwakungewona umsebenzi. Kwakuyilokho nje usuku olwakhiwe ngakho.
Bese siyakhula, futhi ukunyakaza kwehliselwa kwaba umugqa nje. Into yokulandelela, yokuthuthukisa, yokuzizwa unecala ngayo. Igama elithi *workout* ngisho linomsebenzi kulo. Akumangazi ukuthi abaningi bethu abakwazi ukukwenza kunamathele. Saguqula enye yezinto ezingokwemvelo kakhulu umzimba womuntu owenzayo saba umsebenzi wesikole.
Kuthiwani uma bekungadingekile?
Ukudlala kuyabalwa. Kuyabalwa ngempela.
Inhliziyo yakho ayiwazi umehluko phakathi kwe-treadmill nomdlalo we-tag. Iyazi ukuthi uyasebenza. Umdlalo we-basketball onamandla, ihora echibini, ukugibela ibhayisikili okude kungayiwa ndawo ethile, indawo yokudansa ongeke uyishiye: lokhu kukhuphula isilinganiso senhliziyo yakho, kwakha amandla, kwashisa amandla njengoba i-gym yenza. Ngokuvamile okuningi, ngoba ukhohlwa ukubuka iwashi.
Iziqondiso ezisemthethweni zomsebenzi womzimba zabantu abadala zincoma cishe imizuzu engu-150 yomsebenzi ophakathi ngesonto, futhi azisho ukuthi kufanele kube usizi. Ukuzijabulisa, ezemidlalo, nokudlala okusebenzayo konke kuyabalwa kuleyo nani. Ukubhukuda, ukuqwala izintaba, ukukhahlela ibhola nezingane zakho, umdlalo owenziwa masinyane, ngisho nobusuku bokudansa okunamandla. Uma kukhuphula inhliziyo yakho nomzimba wakho unyakaze, umzimba wakho uyakubeka ngendlela efanayo.
Kukhona inzuzo ethule ecashe kulokhu. I-CDC iphawula ukuthi enye yezinzuzo zangempela zokuhlala usebenza yithuba lokwenza izinto ozijabulelayo ngempela nokuchitha isikhathi nabantu. Umsebenzi owubhekele phambili yiwo ozobuyela kuwo. Futhi ukubuyela, isonto nesonto, yilona phuzu lonke. Uhlelo oluphelele oluyeka ngoMashi lwenza okuncane kuwe kunomdlalo we-badminton ongenabuchule osazoqhubeka uwudlala ngo-Okthoba.
Ukudlala kwenzani engqondweni yakho
Yilapha ukudlala kuzuza khona indawo yakho esizeni sezempilo yengqondo. Ukunyakaza kwanoma yiluphi uhlobo kungenye yezinto ezithembeke kakhulu eziphakamisa umoya esinazo. I-CDC ibika ukuthi isikhathi esisodwa somsebenzi ophakathi kuya konamandla singehlisa imizwa yokukhathazeka ngalona lolo suku, kulole ukucabanga kwakho, kukusize ulale kangcono ngalobo busuku. Ngokuhamba kwesikhathi, ukuhlala usebenza kwehlisa ingozi yokucindezeleka futhi kusize ukuvikela ubuchopho njengoba ukhula.
Ukudlala kufaka into eyengeziwe phezu kwakho konke lokho. Kuyakhwelisa. Uma ugxile ebholeni, esigqini, esenzweni esilandelayo, ingxenye ekhathazekile yengqondo yakho ekugcineni iyathula. Lelo khefu ekucabangeni okuphindaphindekayo luwuhlobo lwalo lwemithi. Futhi ukudlala okuningi kungokwenhlalo, okubaluleke kakhulu kunalokho esikuvumayo. Inhlolovo kazwelonke ye-American Psychiatric Association yathola ukuthi amaphesenti angamashumi ayisishiyagalombili nantathu abantu abadala abadlala ezemidlalo bathi kuzuzisa impilo yabo yengqondo, ngokuba yingxenye yeqembu kubalwe njengesinye sezizathu eziphambili.
Uthola ukunyakaza noxhumano ehoreni elilodwa. Zimbalwa izinto ezikunika kokubili.
Ukuthola inguqulo yakho yokudlala
Akuwona wonke umuntu ofuna ukujoyina iligi, futhi akudingeki. Ukudlala yinoma yini ekwenza ulahlekelwe yisikhathi ngenkathi unyakaza. Iphuzu ukuthola okwakho, hhayi ukuboleka okomunye umuntu.
Nazi izindlela ezimbalwa zokuzula kuzo:
- Noma yini enebhola. I-basketball, ibhola, ithenisi, i-ping-pong, umjikelezo olula wokubamba. Umdlalo udonsa umzamo kuwe ungabuzanga.
- Amanzi. Ukubhukuda, i-water aerobics, noma ukudlaladlala nje echibini. Kulula emalungeni, kunzima ukukwenza udangele.
- Ukudansa. Ikilasi, igumbi lokuphumula, umshado. Zimbalwa izenzo ezikhuphula isilinganiso senhliziyo yakho zikwenza umamathekise ngasikhathi sinye.
- Ngaphandle. Ukuqwala izintaba, ukugwedla, ukugibela ibhayisikili, ukukhwela. Imvelo yengeza umthelela wayo ozolisayo phezu kokunyakaza.
- Noma yini enezingane noma inja. Ziyimishini yokudlala engakhathali. Zivumele zibeke ijubane bese uphelelwa amandla ungakaboni.
- Imidlalo yeqembu. I-Frisbee, i-volleyball, iligi yokuzijabulisa. Ukudonswa kwenhlalo kukukhipha emnyango ngezinsuku ugqozi lodwa olwaluzokwehluleka.
Qaphela okuzwakala kumnandi ngempela, hhayi okuzwakala kuhlaba umxhwele. Injabulo yiyona phuzu neqhinga ngasikhathi sinye.
Indlela yokubuyisa ukudlala empilweni yomuntu omdala
Kuzwakala kungakhululeki kancane ekuqaleni. Ukudlala kungabonakala njengento oyidlulele iminyaka noma umatasa kakhulu ngayo. Awunjalo. Nakhu ukuthi ungabuyela kanjani kancane.
- Qala ngalokho owawukuthanda. Ngabe kwakukhona umdlalo, ukudansa owawukhanya lapho ukwenza? Qala lapho. Umzimba uyakhumbula, futhi inhlansi ibuya ngokushesha kunalokho obungacabanga.
- Yehlisa izinga zonke. Awuhloli lutho. Kabi kuyindlela enhle kakhulu yokudlala. Ubuchule buvela ekufikeni, futhi ukufika kuvela ekungakwesabini.
- Letha othile. Ukunyakaza nomngane noma umndeni wakho kuyeka ukuba umsebenzi onzima kuqale ukuba uhlelo obungazonda ukulukhansela. Isibopho komunye umuntu sikuthwala ezinsukwini eziphansi.
- Kubeke ekhalendeni sengathi kubalulekile. Umdlalo omile wangoMgqibelo noma ikilasi lokudansa langoLwesibili kuba yinto oyenzayo, hhayi into ozoke uyifinyelele. Isigqi sinqoba ugqozi njalo.
- Kuvumele kwanele. Akudingeki ukugcine, ukukala, noma ushaye inombolo. Uma unyakazile wakujabulela, kusebenzile. Leyo mvume yiyona egcina abantu bebuya iminyaka.
Iphuzu elinomusa, elithembekile
Ukudlala kuwukunyakaza, futhi ukunyakaza kudinga okuthile emzimbeni wakho. Uma ubuhlala uthule isikhathi eside, noma unesimo senhliziyo, inkinga yamalunga, ukhulelwe, noma noma yini ekwenza uyeke, xhumana nodokotela wakho ngaphambi kokuziphonsa emdlalweni onzima. Fudumeza kancane. Ngena kancane emandleni esikhundleni sokusebenza ngamandla onke ngosuku lokuqala. Khetha inguqulo efanele umzimba onawo manje, ushintshe ngokukhululeka. Awukho umklomelo wokucindezela ubuhlungu obukutshela ukuma.
Futhi uma ukunyakaza kwanoma yiluphi uhlobo kuzwakala kungenzeki khona manje, uma ubunzima obuthwele bungaphezu kokukhathala, lokho kufanele ukukhulunywa nengcweti. Ukudlala akulona ikhambi lakho konke, futhi akuzange kuhloselwe ukuba yikho.
Kubaningi bethu, nokho, inkinga yayingekona ukuthi siyakuzonda ukunyakaza. Yileyo yokuthi sakhohlwa ukuthi kungazizwa kumnandi. Ingane eneminyaka eyisishiyagalombili eyayigijima ngenjabulo yayo isekhona ngaphakathi. Yinike ibhola, ichibi, indawo yokudansa, inkundla evulekile. Bheka ukuthi kwenzekani.
Imithombo
- CDC, Benefits of Physical Activity
- CDC, Health Benefits of Physical Activity for Adults
- American Psychiatric Association, Americans, Psychiatrists Agree: Sports Can Be Good for Mental Health