Amathiphu asheshayo
- Uma ubhajiwe, hamba ngaphambi kokusunduza kanzima.
- Ngisho imizuzu eyishumi ibalwa njengomthamo wangempela.
- Zama ukushiya amawupozama ecimile ukuze imibono ivele.
Cishe usukuphilile lokhu ngaphandle kokukuqamba. Ubhajwe entweni ethile, i-imeyili ongakwazi ukuyibhala, isinqumo ohlala usizungeza, ifindo lokukhathazeka elingeke lixege. Uyagqoloza. Uyakuphoqa. Akufiki lutho. Bese uphuma ngaphandle uyocwenga ikhanda lakho, futhi ndawana thile ngasebhulokhini lesibili umcabango obuwudinga uvele ufika, ungabizwanga, sengathi ubulinde ukuba uyeke ukubamba kanzima kangaka.
Lokho akusona isehlakalo esizumayo noma ubunjalo bakho. Ukuhamba kwenza okuthile kwangempela endleleni ingqondo esebenza ngayo, futhi kungenye yezinsiza ezithembeke kakhulu, ezibiza kancane kakhulu onazo kokubili ukucabanga okucacile nesimo somoya esizinzile. Akukho uhlelo lokusebenza, akukho ubulungu, akukho khono okumele ulifunde. Usuvele uyazi indlela.
Okwenziwa ukuhamba engqondweni ebhajiwe
Ubufakazi obubukhali kakhulu lapha buvela ohlelweni lwezivivinyo lwase-Stanford olwenziwa nguMarily Oppezzo noDaniel Schwartz. Banika abantu imisebenzi yokucabanga okuyakhayo ngenkathi behleli nangenkathi behamba, futhi igebe kwakunzima ukuliphuthelwa. Ukuhamba kwaphakamisa kakhulu imininingwane eyakhayo; kokunye ukuhlolwa, abantu baphinda cishe kabili inani lemibono yoqobo abayikhiqizile uma kuqhathaniswa nalapho behleli. Iqembu lase-Stanford lanyathelisa umsebenzi ngaphansi kwesihloko esifanele, *Nikeza Imibono Yakho Imilenze*.
Imininingwane emibili evela kulolo cwaningo ifanelwe ukubanjwa.
Okokuqala, kwakungemayelana nombukwane. Baqhathanisa ukuhamba emshinini wokugijima ubhekise odongeni olungenalutho nokuhamba ngaphandle, futhi wobabili amaqembu acabanga ngcono kunabantu abahleli bethule. Ukuhamba ngokwako kwakwenza umsebenzi, hhayi umbukwane. Ngakho awudingi ihlathi noma umzila omuhle. Iphasishi, indawo yokupaka, ukuzungeza ibhulokhi izikhathi ezimbalwa, konke kuyabalwa.
Okwesibili, umthelela wahlala. Abantu abahamba base bebuye bahlala phansi baqhubeka becabanga ngokwakha kakhulu isikhashana ngemva kwalokho. Ukuhamba ngaphambi kwengxoxo enzima noma ikhasi elingenalutho kungakulungiselela cishe kahle njengokuhamba ngaso. Lokho kuyisipho kunoma ubani imibono yakhe emihle kakhulu edinga ukuvela etafuleni.
Ukuhamba ngokwako kwakwenza umsebenzi, hhayi umbukwane.
Kungani ukunyakazisa imilenze yakho kungakhulula ikhanda lakho? Ingxenye yako yisimo somoya. Ukunyakaza kuqhubela umzimba wakho esimeni esizolile, esivulekile kakhulu, futhi ingqondo engazilungiselele ingozi inesikhala esengeziwe sokuzula nokuxhumana. Ingxenye yako yisigqi esimnene ngokwaso, esibonakala sixegisa ukubamba okuqinile, okunomzamo esikuletha enkingeni uma sizama kanzima kakhulu. Uyeka ukuphoqa, bese impendulo ingena ngomnyango waseceleni.
Ingxenye yesimo somoya nayo iyiqiniso ngokufanayo
Ukucabanga okucacile kuyingxenye kuphela yendaba. Ukuhamba kungenye yezindlela ezifundwe kakhulu zokuzinzisa ingqondo esindayo noma enovalo, futhi ubungako bobufakazi buyaqinisekisa.
Ukubuyekezwa okukhulu okwanyatheliswa ngo-2024 kwahlanganisa izivivinyo ezingu-75 ezinabantu abangaphezu kwezinkulungwane eziyisishiyagalombili kwathola ukuthi ukuhamba kwakuxhunywe nezimpawu eziphansi ngokubalulekile zokucindezeleka nezovalo. Abantu abaqala besenkingeni enkulu kunabo bonke bavame ukuzuza kakhulu. Futhi abacwaningi baphawula okuthile okunomusa: ngisho ukuhamba okufushane kwakuxhunywe nenzuzo yangempela yezempilo yengqondo. Akudingeki uhambe njengesosha ihora ukuze uthole okuthile kukho.
Lokho kubalulekile ngezinsuku lapho ukuphuma emnyango kuzwakala kuyinto enkulu. Umgomo uphansi ngamabomu. Ukuhamba imizuzu eyishumi akulona umklomelo wenduduzo. Kungumthamo osemthethweni.
Indlela yokukusebenzisa ngempela lokhu
Iqhinga ukuphatha ukuhamba ngokungafani nokuzivocavoca okumele ukuhlele kodwa ngokufana kakhulu nethuluzi olifikelelayo ngezikhathi ezithile. Izindlela ezimbalwa zokulifaka:
- Uma ubhajiwe, shiya itafula. Ungalindi uze ukuxazulule. Ukuhamba kuwisu, hhayi umvuzo wokuqeda. Imizuzu eyishumi yanele.
- Hamba ngaphambi kwento enzima, hhayi nje ngemva. Ukuzungeza isakhiwo ngaphambi komhlangano oqinile noma umsebenzi oyakhayo kukunika inzuzo ehlalayo i-Stanford eyayitholayo.
- Letha inkinga, bese uyayiyeka. Bamba umbuzo ngokukhululekile engqondweni yakho njengoba uqala, bese uyeka ukuwuhlafuna futhi uvele uhambe. Vumela ukunaka kwakho kuntante. Izimpendulo zivame ukuvela uma ungazigqolozi.
- Yeka umsindo ucimile ngezinye izikhathi. I-podcast ingumngane omuhle, kodwa uma uzama ukuxazulula okuthile, ukuthula (noma nje umsindo womgwaqo) kunika imicabango yakho indawo yokuya.
- Kwenze kube lula ngokungakholeki ukuqala. Izicathulo ngasemnyango. Isikhala esimiyo semizuzu emihlanu ngemva kwesidlo sasemini. Ukuhamba okusizayo yilokho okuthatha ngempela, okusho ukuthi uhlelo kumele lusinde ngoLwesibili odiniwe.
Uma ukuhamba okude kungenzeki
Awudingi isikhala esivulekile noma isikhathi esikhululekile ukuze uthole inzuzo. Hamba ephasishi ngenkathi ucabanga ngocingo. Thatha indlela ende uye endlini yangasese. Ngena ebhaladini noma wehlele ehholo ubuye. Imizuzu emithathu yokunyakaza inqoba imizuzu engamashumi amathathu yokugedla amazinyo esikrinini. Umzimba awukuniki amamaki ngebanga.
Izexwayiso ezimbalwa eziqotho
Ukuhamba kumnene futhi kuphephile kubantu abaningi, kodwa amanothi ambalwa akugcina kunjalo. Uma unesimo senhliziyo, izinkinga zamalunga noma zokulinganisela, noma ubuyela emsebenzini ngemva komonzakalo noma ukugula, hlola nodokotela wakho ngokulungile kuwe, futhi ungabi namahloni ngokusebenzisa udondolo, umshini wokugijima onezingcingo, noma umngane wokuhamba naye. Alikho ilungelo ekuzikhandleni.
Futhi nakuba ukuhamba kusiza ngempela isimo somoya esiphansi noma esinovalo, akukhona okuthatha indawo yokunakekelwa uma ukudinga. Uma usizi, ukungabi nathemba, noma uvalo kuhlala amaviki, kuvimba ubuthongo bakho, umsebenzi, noma ubudlelwano, noma kwenza kube nzima ukusebenza, lokho kufanelwe ukulethwa kudokotela noma kuchwepheshe wezengqondo. Ukufuna usizo kuwuhlobo lwako lwamandla, futhi lezi zimbili zingahlala eceleni komunye nomunye. Thatha ukuhamba futhi wenze ucingo.
Ubuhle obuthule balokhu ukuthi kujwayeleke kangakanani. Akukho mishini, akukho buchwepheshe, akukho lutho okumele ukuthenge. Ngesikhathi esilandelayo imicabango yakho ibopheka bese isikrini siyeka ukusiza, isinyathelo silula. Sukuma. Phuma ngaphandle, noma nje wehlele ephasishi. Vumela izinyawo zakho zenze omunye umcabango imizuzu embalwa. Kaningi kunalokho obungakulindela, ngesikhathi ubuye uhlale phansi, kukhona okuxegile.
Imithombo
- American Psychological Association, Taking a walk may lead to more creativity than sitting, study finds
- National Library of Medicine (PMC), The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis