Ezinsukwini ezithile, kulula ukuphuma nokugijima, kodwa kunezikhathi lapho ungase udingeke khona ukugqugquzelwa okuncane. Nazi ezinye izizathu ezinhle kakhulu zokuqhubeka ubopha lezo zicathulo.
Ungayithuthukisa Ukulala Kwakho
Abagijimi bathola ukuthi uma beqhubeka begijima, iminyama yabo ifuna ukulala ngoba ikulungiselela lapho uphumula. Ucwaningo luqinisekisa ukuthi ukuzivocavoca kungakusiza ukuba ulale kangcono.
Abacwaningi eStanford University School of Medicine babibuza abantu abadala abahlala besifo sokuqwashisa ukuba basebenzise imizuzu engamashumi amabili kuya kwengamashumi amathathu nsuku zonke ntambama. Bathola isikhathi sabo esidingekayo sokulala sanciphisa isigamu, futhi isikhathi sokulala sanda cishe ihora elilodwa.
Ungayenza Kanjani Nanyana kuphi
Awudingi ukuhamba endaweni ethile ukugijima - nje phuma ngaphandle komnyango wakho bese ugijima. Uma uhamba, izicathulo zakho nezigqoko azithathi isikhala esiningi. Futhi ukugijima kuyindlela ejabulisayo, eyithakazelisayo yokuhlola indawo entsha.
Ukugijima Kukunika Ukuphunyuka
Izinzuzo ezingqondweni zokusebenza zikhulu kakhulu. Ukugijima kukunika ikhefu ekucindezelweni nasekucindezelekeni kokuphila kwansuku zonke. Ukugijima kungakusiza ukucacisa ingqondo yakho, ukuxazulula izinkinga ngaphandle kokucindezeleka kakhulu, nokubeka izinto ngendlela efanele. Yini ezwa sengathi inkinga engenakuqothulwa ngandlela-thile nje ingabonakali njengento enkulu emva kokugijima.
Imidlana yamaRace kanye nama-T-Shirts Apholile
Izinhlanga eziningi ezigijima zinikeza okuthile - kungakhathaliseki ukuthi ingumdanso, ihembe, noma kokubili - nje ukuphetha. Ungase ungayigqoke ngaso sonke isikhathi, kodwa kuzoba khona uma udinga isikhumbuzo esibonakalayo sokusebenza kwakho.
Ungathola Ukuzibulala Kokuziphendulela
Abagijimi bavame ukuthola imisipha eqinile, futhi ukusikhipha umzimba njalo kungakusiza uzizwe ukhululekile futhi uhlale ungalimazi.
Ziphathe ngokwakho ku-massage lobuchwepheshe zonke izinyanga ezimbalwa ukuze usize ukukhulula okunye kwalokhu kuqina.
Ungakwazi Ukuncintisana Nawe
Awudingi ukukhathazeka ngokuthi uqhathanisa kanjani nabanye abagijimi. Ngokusebenza, kulula ukuhlela inqubekelaphambili yakho ngayinye. Uma ungumuntu onokuncintisana, ungazama ukuthuthukisa izikhathi zakho ezihambelwaneni ezihlukahlukene zomjaho.
Ungayithokozela Okukhulu Ngaphandle
Ukugijima yisisusa esihle sokuphuma ngaphandle, ukuphefumula emoyeni omusha, nokuzwa konke ubuhle bemvelo. Kungakhathaliseki ukuthi uthanda ukugijima emahlathini, ogwini , noma ezintabeni, konke kusebenza njengendlela yangemuva yokuthula yokuzivocavoca.
Ukugijima kuyabiza
Ngokungafani nezinye zezemidlalo ezidinga imishini ebiza kakhulu nokuhamba okuningi, ukugijima kudinga imishini encane kakhulu, futhi ungayenza cishe noma kuphi. Awudingi ngisho nobulungu bokuzivocavoca. Konke okudingayo kuyisibili izicathulo ezigijima , futhi ungaphuma umnyango wakho ukuze ugijimele. Sebenzisa amathiphu okusindisa imali kubagijimi ukuthola ukuthi ungayenza kanjani kancane.
Ungenza Umehluko
Ukugijima nakho kungasetshenziswa njengendlela yokufaka isandla emphakathini wonke. Izinhlanga eziningi zizuzisa usizo, kanti ezinye izibonelelo zinikeza ukuqeqeshwa kohlanga ngokushintshaniswa kwezimali. Ukugijima kokuthile okukhulu kunakho indlela yokuhlala ukhuthazwa ukugcina ukuqeqeshwa futhi kungenza izinhlanga zakho zibe nenjongo nangokwengeziwe.
Thola usizo ofuna ukusekela futhi ulisebenzise amathiphu e-fundraising for runners charity .
Ukugijima Kukusiza Uzizwe Uhle Ngawe
Abagijimi abahlala njalo babika ukwanda kokuzethemba nokuzihlonipha kwabo futhi izinzuzo zokuzethemba zokuzikhandla ziyanda uma ubeka umgomo othize, njengokusebenzisa i-5K noma ngisho ne-marathon, futhi uyifeze. Lezi zinzuzo zengqondo ngokuqinisekile ziyokwehla kwezinye izindawo, njengokuphila kwakho kobuchwepheshe nobuntu bakho.
Uzokwengeza isakhiwo esengeziwe nesiyalo ekuphileni kwakho
Njengoba uhlakulela umkhuba osebenzayo, ukugijima kwakho kuzoba amaphuzu agxile esontweni lakho. Uzohlela ezinye izinto ezizungezile, futhi izinsuku zakho zizoba nesakhiwo esengeziwe.
Uzophinde ujeziswe ngokwengeziwe, ikakhulukazi uma unquma ukuqeqesha umncintiswano bese ulandela isimiso sokuqeqesha.
Ungakwazi Ukugijima Wodwa Noma Abanye
Ngokungafani nezinye zezemidlalo ezinzima ukuzidlalela wena, ukugijima kungaba umsebenzi we-solo ophelele. Kodwa uma unesimo sokuzijabulisa, ungahlala ugijima nomngani, ujoyine iqembu eligijima , noma uhlanganyele emncintiswaneni.
Ingabe usujwayele lezi zizathu? Zingaki zalezi-15 ezibonisa ukuthi uyathanda ngokugijima ozibonisayo?
Umthombo:
"Ukuzivocavoca kwama-aerobic kuthuthukisa ubuthongo obunikezayo kanye nekhwalithi yokuphila kubantu abadala asebekhulile benokushona" Reid, Kathryn J., Ph.D., et. al., Sleep Medicine 2010 Okthoba; 11 (9): 934-940.