Kungani kufanele uqale ukuhamba? Ukuhamba imizuzu engama-30 kuya kwengu-60 ngosuku ngalunye kungenye yezinto ezinhle kakhulu ongayenza emzimbeni wakho, engqondweni yakho nomoya wakho. Nazi izizathu ezinhle zokuqala ukuhamba.
1 - Abahambahamba baphila isikhathi eside
Ucwaningo lwe-Honolulu Heart of amadoda angu-8000 lithole ukuthi ukuhamba amakhilomitha amabili ngosuku ngosuku kunciphisa ingozi yokufa cishe isigamu. Ingozi yokuhamba yengozi yayihamba ngokukhethekile emdlalweni. Ezinye izifundo ziye zathola okufanayo - uma uqhubeka uhamba, uthuthukisa amathuba akho okuphila okude nokuphila okunempilo.
Ukuhamba Ukusiza Ukuvimbela Ukutholakala Kwesisindo
Uma ufaka izinyathelo ezimbili ezingu-2 kuphela ngosuku emisebenzini yakho evamile, ungase ungayitholi enye ipondo. Ngakho kusho ucwaningo lukaDkt. James O. Hill of the Center for Human Nutrition ku-University of Colorado Health Sciences Centre. Ukuze ulahlekelwe isisindo, engeza izinyathelo ezingaphezulu.
3 - Ungahamba Ngesisindo
Ukuzivocavoca njengokuhamba kuyingxenye ebalulekile yimuphi uhlelo lokulahlekelwa kwesisindo. Kumele usabheke ukuthi udla kangakanani ukuze ulahlekelwe isisindo. Kodwa ukuhamba kukusiza ukuba wakhe imisipha enempilo, ulahlekelwe ngamasentimitha amafutha, uphinde uphakamise imetabolism yakho. Ngokulahlekelwa kwesisindo sesikhathi esigcwele esiphumelelayo, cishe bonke balondoloza uhlelo lokuhamba noma olunye umsebenzi.
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4 - Ukuhamba Kunciphisa Ingozi Yomdlavuza
Ukutadisha ngemva kokutadisha kubonise ukuthi ukuhamba nokuzivocavoca kunciphisa ingozi yomdlavuza webele kanye nomdlavuza wekoloni. Ukuhamba kuhle futhi kulabo ababhekwa ukwelashwa komdlavuza, ngcono amathuba abo okuphulukisa nokuphila.
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5 - Ukuhamba Kunciphisa Ingozi Yezifo Zezinhliziyo Ne-Stroke
Isifo senhliziyo kanye nesifo sohlangothi kukhona phakathi kwababulali abaphezulu besilisa nabesifazane. Ungakwazi ukusika ingozi yakho kokubili ngesigamu ngokuhamba imizuzu engu-30-60 ngosuku. Thola igazi lakho lihamba!
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6 Ukuhamba Kunciphisa Ingozi KaSifo Sikashukela
Phuma uphinde uhambe imizuzu engu-30 ngosuku njengesidingo sakho esincane sempilo nsuku zonke nokuvimbela isifo sikashukela sohlobo lwe-2. Ucwaningo olwenziwa yiSchool Graduate School of Health Public, eNyuvesi yasePittsburgh, lithole ukuthi ukuhamba imizuzu engama-30 ngosuku kunciphisa ingozi yesifo sikashukela ngenxa yokuqhathanisa ngokweqile kanye nabesilisa nabesifazane abangapheli ngokweqile. Ukuhamba futhi kusiza ukugcina izinga lokushukela egazini kulabo abanesifo sikashukela.
7 - Ukuhamba Ukuthuthukisa amandla akho obuchopho
Ukuhlolisiswa kwabantu abangaphezu kuka-60 okuxhaswe nguMkhandlu kaZwelonke we-Aging, oshicilelwe ku-July 29, 1999, umagazini weNdalo , wathola ukuthi ukuhamba imizuzu engu-45 ngosuku ngomzuzu wamamitha angu-16 kwandisa amakhono okucabanga alabo abangaphezu kuka-60. Abahlanganyeli waqala ngemizuzu eyi-15 yokuhamba futhi wakha isikhathi sabo nesivinini. Umphumela wukuthi abantu abanjalo babesaba ngokwengqondo ngemuva kokuthatha lolu hlelo lokuhamba.
Ukuhamba Kuthuthukisa I-Mood futhi Kukhulula Ukucindezeleka
Ukuhamba nokunye ukuvivinya umzimba kuholela ekukhululweni kwezidakamizwa zemvelo zomzimba ezijabulisayo - i-endorphins. Iningi labantu libona ukuthuthukiswa kwemizwelo. Ngomhla ka-Nov. 9, 1999, isifundo esashicilelwe kuyi-Annals of Behavioral Medicine sabonisa ukuthi abafundi baseyunivesithi abahamba futhi benza okunye ukuzivocavoca okulula kakhulu babe namazinga aphansi okucindezeleka kunamazambane okulala noma labo abasebenzisa ngamandla.
9 - Ukuhamba Kungavimbela Ukungasebenzi Kwe-Erectile
Yisiphi isizathu esingcono kakhulu sokuthi amadoda athathe uhambo olungama-kilomita amabili ngosuku ngalunye - ingozi enciphise yokungabi namandla kusukela phakathi nokuphila kuya phambili.
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10 - Kulula Ukuqala Ukuhamba
Konke okudingayo kukhona izicathulo ezikhululekile futhi uzikhiphe ngaphandle komnyango noma ungene ku-treadmill. Ungavuna izinzuzo zokuhamba ngokuhamba ngezinyawo ezimbalwa noma ukuhamba isikhathi eside emini. Ukukuthola ngakwesokunene, lesi sifundo esilula sikhombisa ukuthi uhamba kanjani nokuhleleka kokuhle futhi ukwandisa isikhathi sakho sokuhamba usuku ngalunye.