Ukuhamba Ukufaneleka Nezempilo
Ukuhamba kungaphezu nje kwendlela yokuhamba. Ukuhamba nganoma yiliphi ijubane kuyindlela yokuthuthukisa impilo yakho, ukushisa amakhukhi , nokunciphisa izingozi zezempilo zokungasebenzi . Ukuhamba inja, ukuhamba epaki, noma ukumane uhambahamba eduze komakhelwane wakho ngezinga elilula kukugcina usebenza futhi kungakusiza uzuze izinzuzo.
Uthola izinzuzo ezingaphezulu kakhulu zezempilo, ukuqina nokunciphisa umzimba ngokuhamba ngesivinini esikhulu sokuhamba okukubeka endaweni engalingani yokuzivocavoca.
Ungafunda ukuhamba ngokushesha ngokusebenzisa ukuma okulungile, ukunyakaza kwesandla, kanye nesiteleka. Ochwepheshe batusa ukuhamba okusheshayo imizuzu engu-30 ngosuku, izinsuku ezinhlanu noma ngaphezulu ngesonto ukunciphisa izingozi zempilo.
Izinto Eziyishumi Eziphezulu Zokwazi Ngokuhamba
1. Ukuhamba Kungakusiza Ukushisa I-Fat Nokulahlekelwa Isisindo : Uma uhamba imizuzu engaphezu kwengu-45 ngesikhathi esisheshayo, umzimba wakho kufanele ushise amafutha agcinwe. Lokhu akusizi nje ukuthi ulahlekelwe isisindo, kodwa ulahlekelwe ngokweqile kwamafutha omzimba .
-
Indlela Okusheshayo Ngayo Ukuhamba Ngangathi Ungalindela Ukuthi Uzophila Kangakanani?
-
Amathiphu angu-18 okuphuza ilungelo lokuhamba ngokufaneleka
2. Ngeke Uhambe Ngakwesokudla : Kufanele usebenze ekuhambeni okuhle kokuhamba, ukuhamba kwesandla, nokunyakaza kwezinyawo ukuze uthole okuningi ekusebenzeni okuhambayo. Gwema la maphutha ayishumi okuhamba ukuze uthole imiphumela emihle kakhulu .
3. Udinga izikwele zokuhamba ezifanele : Nakuba ungahamba cishe cishe noma yiziphi izicathulo, uzokwazi ukuhamba kangcono nezicathulo eziphambili, eziguquguqukayo ezithintana kahle .
4. I-Pedometer noma i-Fitness Band Ingakugqugquzela Ukuhamba Okunye : Kungakhathaliseki ukuthi ugqoka i-Fitbit noma i-pedometer ye-waistband yesonto elidala , cishe uzohamba ngaphezulu uma ulandelela izinyathelo zakho ngosuku ngalunye. Uma ungena izinyathelo ezingu-10,000 ngosuku , cishe umgomo womsebenzi onconyiwe womhlangano.
5. Ukuhamba nge-Treadmill inikeza umsebenzi omuhle : Ungagwema isimo sezulu kanye nezinye izingozi zokuhamba ngaphandle ngokujabulela ukusebenza okuhamba ngezinyawo .
6. Ungahamba 5K, 10K, Half Marathon, noma iMarathon : Izinhlanga azizona nje abagijimi. Izenzakalo eziningi zamukela abahambahambayo, kokubili bashesha futhi bahamba kancane. Nansi indlela yokuqeqesha ama-5K (3.1 miles) , 10K (6.2 miles) , i- marathon yehafu (13.1 miles) , noma i- marathon (26.2 miles) ukuhamba .
7. Ukuhamba Kuhle Ngezimo Eziningi Zempilo : Ukuhamba imizuzu engama-30 ngosuku, kunconywa izikhathi ezinhlanu ngesonto kubantu abane-arthritis kanye nabantu abanesifo sikashukela . Ukuhamba njalo kunconywa ukuvimbela noma ukuphatha izimo eziningi zezempilo .
8. Ungakwazi Ukuhamba NgeSolo noma Nge-Walking Friends : Awudingi iqembu ukuba ujabulele ukuhamba, kodwa kungaba yindlela enhle yokuxhuma nabanye uma ufisa ukwenza kanjalo. Ukuhamba wedwa noma nenja yakho kuyindlela enhle yokungena ekusebenzeni okusheshayo noma ukuyeka ukuhamba okwesikhashana, kodwa ungenza nabangani abahambahambayo noma ujoyine iqembu lokuhamba .
9. Ukuhamba Kungathuthukisa Umoya Wakho : Ukuhamba kungasiza ekunciphiseni ukucindezeleka, ukuthuthukisa isimo sakho sengqondo , nokuvumela ukucabanga ngokucacile.
Kungase kube nezinye izinzuzo uma uhamba epaki noma endaweni yemvelo.
10. Ungayithokozisa Ukusebenza Okuhlukahlukene : Akudingeki uhambe ngendlela efanayo njalo. Uma ushintshashintsha ijubane nokuqina kwakho, ungathola izinzuzo eziningi zokufaneleka. Sebenzisa lezi zisebenzi eziyisithupha zokuhamba ukuze uzixube.
Uma Ulungele Ukuqala Ukuhamba
Kungakhathaliseki ukuthi usuzoqala uhlelo lokuhamba noma uhamba njalo, kuhlawulela ukusebenza ngokuhamba kwakho nokuhamba ukuze uthole izinzuzo eziningi. Abaqalayo kufanele baqale ukulungiselela nge-check-up kanye nezingubo nezicathulo ezifanele . Wonke umuntu angakwazi ukuzuza ngokusebenzisa izindlela ezihamba phambili zokuhamba, ukunyakaza kwesandla, nokuhamba. Sebenzisa isimiso sokwakha isikhathi sakho sokuhamba futhi usebenzise inqubo yakho.
Abantu abaningi bahamba ngesitebhisi sokusebenza emsebenzini. Ngaphandle, ungakwazi ukushaya ithrekhi yakho oyithandayo bese wengeza izintambo zokuhamba ngokufaneleka futhi ujabulele ukuhamba kwe-Nordic , uma uthanda.
Ukuphila Okuhle Ngokuhamba
Uma uhamba ngaphezulu usuku ngalunye, uzovuna izinzuzo zezempilo zokunciphisa ukungasebenzi nokusebenza ngokwengeziwe.
Ukuhamba kungabuye kucebise impilo yakho ngezinye izindlela.
- Hlola indawo yakho ngezinyawo futhi ubone ukuthi kwenzekani kuwe. Uzothola ukuthi awuhambanga kahle ngendlela efanayo kabili . Kukhona izinto ezintsha okuzozibona njalo.
- Thola izindawo ezimnandi zokuhamba . Bheka izindlela zokuhamba, imigwaqo eluhlaza, nezitaladini zokuhamba ngezinyawo ukuze ujabulele.
- Letha umndeni wakho nabangani bakho. Ukuhamba ndawonye kuyindlela enhle yokuxhuma nabanye.
- Hamba esikhundleni sokushayela uhambo oluthile ngesonto ngalinye. Hamba ingxenye yokuhamba kwakho emsebenzini noma esikoleni . Shiya imoto ngemuva noma uyeke ukuyeka ekuqaleni kokuhamba komphakathi. Hamba esitolo ukuze uthole izinto ezincane. Uzogcina imali futhi ube nenjongo yokungena ezinyathelweni zakho zansuku zonke.
- Hamba ukuhamba ngezinsiza ukuze uthole imali ngenhloso. Beka izinyathelo zakho ukuze usebenzise kahle.
- Uma kunzima ukusebenza ukuhamba ngosuku lwakho, zama ukuhamba ngomzuzu-15 emsebenzini wokuphumula , noma uhambe ngesikhathi sokuphumula kwakho kwasemini .
Izinyathelo Ezilandelayo Zokuhamba Kwakho Okuhambayo
Uma usuhamba ngaphezulu ekhaya, emsebenzini noma esikoleni, manje ungase ufise ukuthatha ukuhamba okunzima nakakhulu noma uqale ukuhlola ngezinyawo.
-
Amathiphu wezeMpilo nokuPhepha okuMakethe eMbukisweni Wokuthula
-
Indlela Yokunqoba Izizathu Eziningi Ezivamile Zokugwema Ukuhamba
- Hlela iholidi lokuhamba . Ama-getaways akudingeki ukuba afaka nje ehlezi ogwini noma emkhunjini womkhumbi wemikhumbi. Engeza ukuhamba ezikhunjweni zakho bese ubuya uphinde uvuselele futhi uvuselelwe.
- Thatha uhambo lokuhamba . Ungakwazi ukuhamba eCamino de Santiago eSpain, uhambe ngaphesheya kweNgilandi noma e-Ireland, noma ujabulele ezinye izindlela zokuhamba ezide.
Izwi elivela
Uthole lokhu. Uqale ukuhamba ngaphambi kokuthi ukhulume ngemisho ephelele. Yakha isikhathi sakho sokuhamba nesivinini ngokweqile. Qala ngomkhondo weminithi engu-10 kuya kwezingu-15. Uma lokho kuzwa kuhle, yakha isikhathi sakho imizuzu embalwa ukuphuma ngalunye. Ihla kancane futhi ihlale iqine umncintiswano. Khumbula, nganoma yiliphi ijubane, uphonsa wonke umuntu ohlala nje futhi ecabanga ukuthi kufanele asebenzise. Yebo, ukuhamba kuwumsebenzi wangempela .
Uma uhlala kuwo, uzothola imiphumela yokuqeqesha okukhahlela kuyo. Uzokwazi ukuhamba ngokushesha futhi ugibele amagquma. Okubonakala sengathi akunakwenzeka ezinyangeni ezimbili ezedlule manje kukhona ongakwenza ngaphandle kokucindezeleka. Uyothokozela ukuqiniseka kokwazi ukuthi ungakwenza kanjani wena ngokwakho izinyawo ezimbili .
> Imithombo:
> Iziqondiso zomsebenzi womzimba we-2008 kubantu baseMelika: Yiba nomthelela, uphilile, futhi ujabule: Yiba nomthelela, uphilile futhi ujabule . Washington, DC: US Dept of Health and Human Services; NgoDisemba 11, 2008.
> I-American Diabetes Association. Ukuhamba - Indawo enhle ukuqala! http://www.diabetes.org/food-and-fitness/fitness/types-of-activity/walking-a-reat-place-to-start.html. May 19, 2015.
> CDC. Umsebenzi womzimba wesisindo esinempilo. http://www.cdc.gov/healthyweight/physical_activity/index.html. May 15, 2015.
> CDC. Umsebenzi womzimba we-arthritis. http://www.cdc.gov/arthritis/basics/physical-activity-overview.html.May 9, 2016.
> Ukucindezeleka (ukucindezeleka okukhulu kwengcindezi) nokucindezeleka: Ukuzivocavoca umzimba kuyaqinisa izimpawu. I-Mayoclinic . Okthoba 2014. http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.