Ukuhamba epakini kunganciphisa ukucindezeleka futhi kukhulise imizwa yakho ngaphezu kokuhamba emigwaqweni yasemadolobheni endaweni yokuhlala emadolobheni. Engeza le mizuzu engama-30 yokuhamba epakini ukuya kwindlela yakho yansuku zonke ukuze uzuze izinzuzo zokuhamba endaweni yemvelo.
AmaJapane akhuthaza iShinrin-yoku noma "ukugeza okuhlathini" ukunciphisa ukucindezeleka nokuvuselela ingqondo. Zinezifundo ezabonisa izinyathelo zokwelashwa zokunciphisa ukucindezeleka lapho zihamba imizuzu engu-15 epaki elihlathini futhi zichitha imizuzu engu-15 ebuka ihlathi.
Kuthatha i-30-Minute Easy Park Walk
1. Thola Isikhala Esihlaza: Bheka indawo yakho epaki ehlanganisa izihlahla kanye nemvelo. Ngisho nendawo encane ingaba nenzuzo. Sebenzisa amabalazwe e-intanethi kanye nezinhlelo zokusebenza zokumamephu ukuze uthole izindawo zokupaka ngokushesha (ngokuvamile ziboniswa ngokuhlaza). Uma kuphela indawo encane etholakala, yibeke phakathi kokuhamba kwakho bese uthatha isikhashana lapho.
2. Gqoka i-Gear Right: Gqoka izingubo ezingavimbela ifomu elihle lokuhamba. Lokhu kuhamba kuzoba lula, ngakho-ke ungakwazi ukugqoka izicathulo, kodwa izicathulo zokuhamba zezemidlalo zihamba phambili. Uma uzobe uhamba emgwaqweni wemvelo ngokusebenzisa ipaki, ungase ufise ukugqoka izicathulo zomzila ukuze uthole i-traction engcono . Uma unomhlaba ongalingani, ungase ufune ukusebenzisa iziqu ze-trekking ukuze uthole ibhalansi engcono.
3. Izikrini Ngaphansi Namahlo Emuva: Udinga ukulahla ucingo bese uphuma ama-earbuds kulokhu kuhamba. Uzogxila ezintweni kanye nemisindo yemvelo yemvelo. Qala ngokuma uphinde uhlole ukuhamba kwakho kokuhamba ukuze uzokwazi ukuphefumula ngokugcwele nangokujulile.
Ukuhleleka okuhle ngekhanda, izinga lesikhumba kanye nebheyili phambili kuzogxila emvelweni wemvelo.
4. Nciphisa Ekuhambeni Kwakho: Lokhu kuhamba kuyoba ngesantya esilula kalula. Hamba ngezinga elilula elizwa likhululekile. Yehla ijubane lemvelo eliyingqikithi yomzimba wakho. Lokhu kungase kube ngokushesha noma kuhambe kancane ngezinsuku ezahlukene.
5. Susa izinto, imilayezo, nokuzwa okukuzungezile : Vula zonke izinzwa zakho lapho ufaka ipaki noma isikhala esiluhlaza. Ubonani? Uzwa ini? Uthola iphunga elingakanani? Uzizwa kanjani esikhumbeni sakho nasezinyaweni ezinyaweni zakho?
6. Thatha isikhashana: Hlela ukuma ngesikhathi uhamba ukuze uhlale noma ume futhi ubheke ngokujulile isikhala esiluhlaza. Thola ibhentshi yepaki noma indawo evulekile lapho unombono omuhle wezinto ezimilayo. Bheka iphethini lamagatsha namagatsha ngokumelene nesibhakabhaka. Funa izimbali, izinyoni, izinambuzane kanye nezikwele. Bheka umsebenzi womoya, imvula, nelanga ezitshalweni ezungeze wena. Qaphela amatshe, umhlabathi, utshani, amaqabunga. Lalela imisindo yemvelo kanye nemisindo yemisebenzi yabantu. Finyelela futhi uzizwe ilanga noma itshe.
7. Qhubeka Nokuhamba Kwakho : Qalisa ukuhamba kwakho. Ungase uthathe indlela entsha emuva endaweni yakho yokuqala noma uphinde umzila ofanayo. Ungaphinda uphinde uhlole ukuthi uzothola kanjani into entsha njalo. Yenza umdlalo wokuthola into entsha njalo.
8. Cabanga Ngokubheka Kwakho: Cabanga ngalokho oye wakubona. Imvelo yemvelo ikuthinta kanjani? Iziphi izinkumbulo ezazishukumisa? Yimiphi imibono noma amaphuzu amasha afika engqondweni?
9. Qedela uphinde uthinte : Qedela ukuhamba kwakho nomoya phansi nge- simple routine routine .
10. Hlela i-Walk Your Next Walk : Ukuphindaphinda ukuhamba okufanayo kungasiza, kepha ungase ufune ukuhlukahluka. Hlola amanye amapaki, izikhala eziluhlaza, nezindlela zokuhlola.
Akukhona kuphela ukuhamba ukukhulula ukucindezeleka, kungathuthukisa ikhono lakho lokucabanga ngokucacile. Ukuhamba nabanye kuyindlela enhle yokubuyisela ubuhlobo, futhi ungaxhuma ohlangothini lwakho olungokomoya.
Imithombo:
Miyazaki Y, Lee J, Park BJ, Tsunetsugu Y, Matsunaga K. " Imithi Yokwelapha Evikelayo Yokwelashwa Kwemvelo" U- Nihon Eiseigaku Zasshi . 2011 Sep; 66 (4): 651-6.