Lona Ubuningi Bakho Ngenkathi Uhamba
Ukuhamba nokuzivocavoca kunemihlomulo engaphezu kwenyama nje. Abantu abaningi bahamba kangcono ngenhlalakahle engqondweni nangokomoya nangokwenyama.
Ingabe ukuhamba kungakhuphula isimo sakho sengqondo? Kungakusiza yini ukubhekana nokucindezeleka kokuphila? Kungakusiza yini ukuthi usebenze ngezinkinga zobudlelwane? Ingabe kungaholela ekuphileni okujulile okungokomoya nangokwenkolo? Kwabaningi, impendulo inguyebo.
11 Izindlela Zokuhamba Kakhulu Ukucindezeleka
Ukuhamba kungasiza ekunciphiseni ukucindezeleka.
Ucwaningo olwanyatheliswa kuyi- Annals of Behavioral Medicine lwalubonisa ukuthi abafundi baseyunivesithi abahamba futhi benza okunye ukulula ukuzivocavoca njalo babe namazinga aphansi okucindezeleka kunamazambane ombhede noma labo abasebenzisa ngamandla. Izifundo eJapane zabonisa nemiphumela engcono uma uhamba epaki noma ehlathini.
Ukuhamba kukunika isikhathi sokucabanga, kanye nesikhathi sokubalekela ukucindezeleka. Ukuphuma emzimbeni ocindezelayo, ukuphefumula emoyeni, nokuzwa umzimba wakho ukuhamba kungukucindezeleka kwemvelo-ukukhululeka. Ezinye izindlela zokuhamba zinganciphisa ukucindezeleka:
1. Thatha i-Break: Beka ibanga elingokomzimba nengqondo phakathi kwakho kanye nemvelo edala ukucindezeleka. Vuka bese uthatha ikhefu lokuhamba elimaminithi angu-15 .
2. Ukukhulula: Abantu abaningi bathwala ukucindezeleka ngokususa imisipha yabo. Ngokungena ekuhambeni kwakho okulungile nokuhamba kwakho, ungawunaki lawo misipha bese uwabeka ukusebenza. Funda kabanzi mayelana nokuthi ungahamba kanjani . Ukuze uphumule ngokwengeziwe kwehlombe lakho nentamo yakho, zama izinqubo zokuhamba ezihamba phambili ngezimpawu zokuhamba ngempilo.
3. Phuma Ekhanda Lakho: Thatha ikhefu ekukhathazeni kwangaphakathi kwakho. Qaphela imvelo ezungeze wena; ujabulele izihlahla, izimbali, izinyoni, izivande, isibhakabhaka, noma isitolo esitolo sokuhamba esitolo esidlule noma esitolo.
4. Phinda uxhumane noMzimba Wakho Wenyama: Cabanga ngekhanda kuya kuzinyosi ukuthi umzimba wakho usebenza kanjani ukuhamba nawe.
Ungase ufune ukwenza amasu okuphefumula, bese usebenza ifomu lakho lokuhamba. Zizwa ilanga, umoya oshisa umoya, imvula noma imvula esikhumbeni sakho.
5. Burn Calories kusuka ekucindezelekeni-Ukudla: Abaningi bethu baphendukela ekudambiseni ukudla noma ukudla okuphezulu kwekhalori uma becindezeleka. Ukuhamba kuyindlela enhle yokushisa ama-khalori ngaphandle kokuba ushintshe ube gear yokusebenzela. Vuka uphinde uhambe. Ukuhamba kwekhalenda yokubala
6. Isikhathi Sokucabanga: "Ithifilosofi uFriedrich Nietzsche wathi : " Yonke imicabango emihle impela ikhulelwa ngenkathi ihamba. "Thatha ukuhamba kanye nokugeleza kwegazi kuya ebuchosheni bakho kwanda. Kukunika isikhathi sokubheka izici ezahlukene zezinkinga zakho kude iziphazamiso zehhovisi lakho noma ikhaya lakho. Imibono yezobuciko nezixazululo zingase zigele kalula.
7. Ukukhuluma nokuhleka : Khetha umngane ohambahambayo othakazelisayo ongakuphazamisa ezintweni ezibangela ukucindezeleka. Bavumele bajabule futhi baveze ohlangothini lwakho olujabulisayo. Dlala ezindaweni zokudlala ongazidlula ngazo. Yiba buwula. Kujabulele.
8. I-Vent: Khetha umngane ohambahambayo ozimisele ukulalela ukuthi yini ebangela ukucindezeleka kwakho futhi akunike ukusekelwa ngokomzwelo nezeluleko. Uma ungathola umuntu onolwazi ekuxazululeni izinkinga kanye nokweluleka, lokhu kungakha.
9. Khulisa Umbono Wakho: Ukucindezeleka kungakunikeza umbono womhubhe, unciphise umbono wakho wezwe enkingeni ngokushesha.
Thatha uhambo bese uqaphela ukuthi kwenzekani kuwe. Abanye benzani abanye abantu? Ingabe umakhelwane omusha uhamba? Ingabe abasebenzisana nabo balungiselela iqembu? Bazakhela ngaphesheya komgwaqo? Kuphi lapho kuhamba khona le ndlela entsha yokuhamba? Bona ukuthi kunokuningi kokuphila kunezinkinga zakho.
10. Ukunciphisa Ukucindezeleka Kwegazi: Ukucindezeleka kungaba yisici ekucindezelweni kwegazi eliphezulu. Ucwaningo lubonisa ukuthi ukuhamba kunganciphisa ukucindezelwa kwegazi lakho futhi kunciphise ingozi yempilo yakho.
11. Hamba ePhaketheni Lokukhuphuka Kokucindezeleka Kokucindezeleka : Ucwaningo lwathola ukuthi ukuhamba endaweni yemvelo kwaba nemiphumela emikhulu yokukhululeka kokucindezeleka kunokuba uhambe ezindaweni zasemadolobheni.
Ukuqapha: Uma unomphefumulo wemvelo, ubhekene nengozi yokuguqula ngisho nokuhamba ngokucindezeleka okuhamba phambili ekuziphatheni kwakho kokukhathazeka. Izinto ezihamba phambili ezingu-10 zikhathazeka ngakho .
- Ukucindezeleka Ukucindezeleka
Ukuhamba Kukhuthaza Ummoya Nokukhulula Ukucindezeleka
Ukuhamba nokunye ukuvivinya umzimba kuholela ekukhululweni kwezidakamizwa zemvelo zomzimba ezijabulisayo - i-endorphins. Abahamba ngezinyawo abahamba ngezinyathelo ezihamba phambili zokuphakamisa izinga lenhliziyo bazobona lo mphumela ngaphezu kwalabo abahamba ngezinga eliphansi lokuhamba kwenhliziyo. Kodwa ngisho nokuhamba kancane, abantu abaningi bayabona ukuthuthukiswa kwemizwa.
Odokotela abaningi bancoma ukuthi bathenge ukuhamba njalo nokuzivocavoca njengendlela yokwelashwa kwemvelo ukuze kunciphise ukucindezeleka. Isizathu sokucindezeleka sihlobene nobuchwepheshe bokuphefumula. Ngokwenza ubuchopho bakho bukhulule amakhemikhali ajabule - i-endorphins - uthola ngokusemthethweni ukuthi izidakamizwa eziningi zemithi kanye namakhambi azama ukwenza ngokuphikisana.
Ukucindezeleka kungaba yisifo esibucayi nesisongela ukuphila, ngakho thintana nomhlinzeki wakho wokunakekelwa kwezempilo uma imizwa yakho iholela ezinkingeni empilweni yakho noma uma unecala lokuzibulala. Sebenzisa ukuhamba njengengxenye yokwelashwa okuphumelelayo kwezifo zemizwelo, okungase kuhlanganise ne-thrapi yokukhuluma kanye nezidakamizwa.
Indlela Yokuqala Ukuhamba
Izifundo zishicilela ngo-2015 zitholwe ukuthi ukuhamba endaweni yemvelo kunciphisa ukuvuthwa nokukhathazeka.
- Ukucindezeleka
Lona Ubuningi Bakho Ekuhambeni - Thuthukisa Ukukhalipha Kwengqondo
Ukuzivocavoca, njengokuhamba, kwandisa ukugeleza kwegazi kuya ebuchosheni. Ucwaningo olwenziwa ngo-1999 lwabantu abangaphezu kweminyaka engama-60 lithole ukuthi ukuhamba amaminithi angu-45 ngosuku ngemikhumbi yamamayela angu-16 kuthuthukiswe amakhono okucabanga. Abahlanganyeli baqala ngemizuzu engu-15 yokuhamba futhi bakhela isikhathi sabo nesivinini. Umphumela wukuthi abantu abanjalo babesaba ngokwengqondo ngemuva kokuthatha lolu hlelo lokuhamba.
Ucwaningo olwenziwe ngo-2011 lubonise ukuthi abadala asebekhulile behamba imizuzu engu-40 ngosuku, kathathu ngesonto, banciphisa ukukhishwa okuhlobene nokudala kwe-hippocampus yengqondo, lapho ubuchopho buhlela khona inkumbulo nemicabango. Ngemuva konyaka, bathuthukisa ukusebenza kwabo emisebenzini yememori yendawo.
Indlela Yokusebenzisa Ukuhamba Ukuthuthukisa Ubuhlobo Bakho
Ukuhamba ndawonye isigamu sehora noma ihora kuhamba ngokwemvelo ukuya engxoxweni, ukwabelana, kanye nesikhathi esithathayo ukuze ekugcineni uphelele okucabangayo. Mina nomyeni wami sijabulela ukuhamba kwangaphambili kokudla lapho singakwazi ukukhipha khona izingcindezi zosuku lomsebenzi, kanye nokuhlelwa kweziza ezizayo.
Ungakha umkhuba wakho wokuhamba ngokuhamba ndawonye. Lena indlela enhle yokuhlala ishukumisekile ukuqhubeka uhamba. Ngiyazi ngemibhangqwana engavumelani ukuba "ifike phambili" yayo enombolweni yezinyawo ze- volkssport .
Hamba nabantwana bakho nabazukulu bakho. Amahora akhethekile asetshenziselwa yodwa nomzali oyedwa kanye nomntwana oyedwa angenza izibopho ezihlala njalo nezinkumbulo, ikakhulukazi ezinganeni ezazihlale zikwabelana nabazali babo nezinye izingane zabo. Ukuhamba okude kuyindlela ephelele yokusebenzisa isikhathi sekhwalithi ndawonye, hhayi ukuphazanyiswa "ukuzijabulisa" okungenangqondo.
Kulula ukwenza abangane abasha endleleni. Ngokuvamile uzothola uhamba nomuntu omusha nomthakazelisayo, noma uvuselela ubuhlobo nabangane abadala. Abahambayo bakha umphakathi osheshayo, futhi ngokushesha uzohlangana nabangane abasha babo bonke ubudala. Abahamba ngezinyawo bahlanganyela ngokufanayo injabulo yokuhamba nokuzimisela ukuya ezindaweni bese ubona okukhona.
Indlela Yokusebenzisa Ukuhamba Ekuphileni Kwakho Okungokomoya
Ukuhamba kukunika ithuba lokujula futhi ucabange imibuzo eyisisekelo: Iyini injongo yokuphila? Ingabe ngifeza injongo yami ekuphileni? Yini engikwenzile eyenze umhlaba ube indawo engcono? Yini okufanele ngiyenze? Ngabe ngilimele kabi ukuthi kufanele ngilungise manje? Yini ezayo emva kokuphila? Iyiphi indlela engcono kakhulu yokuphila impilo yami yonke?
Le yimibono yamakholwa nabangakholwayo ngokufanayo. Isikhathi esivela kwezinye ukukhathazeka nokucindezela kukunika ithuba lokuhlala kulokhu okuyisisekelo.
Labo abasebenza ekucabangeni okuhle nokuqinisekiswa bangasebenzisa isikhathi sabo sokuhamba ukudala noma ukuqinisa ukuqinisekiswa kwabo.
UCarolyn Scott Kortge uthi ku -Spirited Walker , "Ukuhamba emzimbeni kuletha ukunyakaza engqondweni. Kuyinto engokwemvelo." Ngakho-ke, sifuna lolu hlobo lokunyakaza emiphilweni yethu, ukuhlanganiswa kokuba nokwenza. ngaphakathi kwethu futhi ukuxhuma omunye nomunye kanye nezindinganiso ezingokomoya ezisekela futhi zisiqondise. "
Ukuhamba kungasetshenziswa njenge-yoga ukuze ususe ingqondo futhi uzenzele okwamanje noma njengokulungiselela ukuzindla. Ungakwazi kabusha ukuxhuma ingqondo nomzimba wakho, futhi ulahlekelwe ngokwakho ekuboniseni okuphelele kwesigqi, ukuphefumula, ukuhamba.
Ukuhamba kungabuye kube yithuluzi lokuxhuma amakholwa noNkulunkulu. Abanye basebenzisa isikhathi sabo sokuhamba ngokuhlelekile ukuze bathandaze futhi bathole ukukhuthazeka okungokomoya. Njengoba ngihamba, ngiyabonga ngobuhle engibubonayo nxazonke emvelweni nakubantu engizidlula noma ngihamba nabo. Ukudumisa kufika kalula futhi ngezinye izikhathi ngizizwa ngiphunga izingoma zokukhulekela, futhi ngikwenze uma ngedwa. Isimiso sokuhamba nokuhlanganiswa komzimba nengqondo kukushiya uvuleke ukukhuluma noNkulunkulu, ungenakunyakaziswa nezinye izinhloso.
Ukuhamba sekusetshenziswe njengethuluzi lomkhuleko wabonisi phakathi namakhulu eminyaka. Ukuhamba nge-labyrinth kuyindlela yasendulo yokuthandaza nokuzindla - bheka Ukuhamba I-Labyrinth ngezindawo ezithile zanamuhla ukuze usebenzise lesi sifiso esingokomoya.
Imithombo:
Kramer, u-Arthur F. et. al. "Ukuguga, ukuqina nomsebenzi we-neurocognitive" Imvelo. NgoJulayi 29, 1999. i-doi: 10.1038 / 22682
U-Erickson, K. et. al. "Ukuqeqeshwa kokuzivocavoca kwandisa ubukhulu be-hippocampus futhi kuthuthukisa inkumbulo." I-PNAS February 15, 2011 vol. 108 cha. 7 3017-3022.
I-Mayo Clinic. Ukucindezeleka Nokukhathazeka: Ukuzivocavoca Kuvezela Izimpawu.