Funda ukuthanda umthambo

Uyazi ukuzivocavoca kuhle kuwe. Kungakusiza ulahlekelwe isisindo, unciphise ukucindezeleka, futhi ukhulise imizwa yakho. Uyazi futhi ukuthi kuyasiza ukuvimbela isifo senhliziyo nezinye izinkinga zempilo. Kepha ngaphandle kokwazi la maqiniso, usengaba nobunzima bokuzivocavoca njalo.

Thuthukisa umbono wakho wokuzivocavoca umzimba. Ungakuboni njengento nje wena kufanele yenza, kepha njengokuthile wena funa ukwenza. Hlela uhlelo lwakho lokuzivocavoca, ngakho-ke kuba yinto obheke phambili ukuyenza.

Njengoba kunezinketho eziningi zokuzivocavoca umzimba, asikho isidingo sokuhlupheka ngokuzivocavoca umzimba ongakuthandi.

• Yiba neqiniso kuwe. Bheka imisebenzi evumelana nobuntu bakho. Uma uyivemvane lomphakathi, zama imisebenzi yeqembu, efana namakilasi okudansa, iklabhu yokuhamba ngebhayisikili, noma iqembu lokuhamba. Amaqembu amaningi amukela amalungu amasha kuwo wonke amazinga. Uma ukuqhudelana yikhona okukuqhubayo, thatha i-softball noma ujoyine iklabhu yokugwedla. Uma ukhetha ukuzivocavoca wedwa, cabanga ukugijima noma ukubhukuda.
• Zama okuthile okusha. Kukhona umhlaba wonke wokuzivocavoca amathuba lapho, kusuka emakilasini e-salsa, kuya ku-kayaking, ekukhuphukeni kwamatshe. Ngeke wazi ukuthi yimiphi imisebenzi ongayijabulela uze uyizame. Ngakho-ke bona ukuthi yini etholakalayo endaweni yangakini bese uyizamela. Noma ngabe ukugibela ihhashi, ukudansa esiswini, noma ipolo yamanzi, thola umsebenzi noma umdlalo okuthandayo futhi ubhalise. Uma ukuthola kunzima ukuhamba wedwa, letha umngani noma ilungu lomndeni.
• Shayela ingane yakho yangaphakathi. Cabanga ngezinto ozijabulele useyingane uphinde uzame futhi. Ingabe bekuyi-roller skating, umdanso, mhlawumbe i-basketball? Ungamangala ukuthi usakujabulela kangakanani ukuzithokozisa kwakho ebuntwaneni. Imiphakathi eminingi inamaligi abantu abadala kanye namakilasi ongawajoyina.
• Khetha indawo yakho emnandi. Uyakuthanda ukuba ngaphandle? Khetha imisebenzi ekukhiphela ngaphandle, njengokuhamba ngezinyawo, ukuhamba izintaba, noma ingadi. Uma ukhetha ukuzivocavoca endlini, cabanga ngokubhukuda, imidlalo yevidiyo esebenzayo, noma i-yoga.
• Hlanganisa. Ngisho nomsebenzi omnandi kakhulu ungadina uma uwenza usuku nosuku. Thola izinto ezimbalwa ozithandayo bese uzixube. Isibonelo, ungadlala igalofu ngeMigqibelo, uthathe amakilasi e-tango ngoMsombuluko, bese ubhukuda emathangeni ngoLwesithathu.
• Faka ithrekhi yomsindo. Ukulalela umculo kusiza isikhathi kudlule futhi kugcina ijubane lakho liphakeme. Noma, ungazama ukulalela amabhuku alalelwayo ngenkathi uhamba noma ugibela ibhayisikili elimile. Vele uqiniseke ukuthi ivolumu iphansi ngokwanele ukuze uzwe ukuthi kwenzekani eduze kwakho.

Ukuqala ngesimiso kuyisinyathelo sokuqala nje. Uzodinga usizo lokuhlala unogqozi ukuze ugcine imikhuba yakho emisha.

• Zikhumbuze ukuthi uthanda kangakanani ukuzivocavoca umzimba. Iningi labantu lizizwa lihle impela ngemuva kokuzivocavoca. Kepha ngasizathu simbe, kunzima ukukhumbula lowo muzwa ngaphambi kokuzivocavoca kwakho okulandelayo. Njengesikhumbuzo, yenza amanothi ambalwa mayelana nokuthi uzizwa umuhle kangakanani ngemuva kokuzivocavoca. Noma, thatha isithombe sakho ngemuva kokuzivocavoca bese usinamathisela efrijini ukuze uthole ugqozi.
• Yabelana ngentuthuko yakho ku-intanethi. Imithombo yezokuxhumana inikeza izindlela eziningi zokwabelana ngentuthuko yakho futhi uthole impendulo enhle evela kubangani. Bheka amawebhusayithi lapho ungalandelela khona ukuhamba kwakho kwansuku zonke noma ukugijima. Uma uthanda ukubhala, qala ibhulogi mayelana nokuzidela kwakho.
• Bhalisela umcimbi wokupha. Imicimbi yesihawu ikunikeza ithuba lokuhamba ngezinyawo, ukushibilika eqhweni, ukugijima, noma ibhayisikili ngenjongo enhle. Ayigcini nje ngokujabulisa le micimbi, kepha ukuyiqeqeshela yona kungasiza ukugcina ugqozi lwakho lukhona. Izinhlangano eziningi zosizo zisiza abahlanganyeli ngokuhlela ama-run oqeqesho noma amabhayisikili. Uzolunga ngenkathi uhlangana nabangane abasha. Noma, khulisa ugqozi lwakho ngokubhalisela umcimbi nomndeni, abangane, noma osebenza nabo.
• Zivuze. Ziphathe ngokwakho ngokushaya izinhloso zakho. Cabanga ngemivuzo esekela imizamo yakho, njengezicathulo ezintsha zokuhamba, isilawuli sokushaya kwenhliziyo, noma iwashi le-GPS ongalisebenzisa ukulandelela ukusebenza kwakho. Imiklomelo emincane isebenza futhi, njengamathikithi ekhonsathi noma kumamuvi.

Ukuvimbela - funda ukuthanda umthambo; Ukuphila kahle - funda ukuthanda umthambo

U-Arnett DK, uBlumenthal RS, u-Albert MA, et al. Umhlahlandlela we-2019 ACC / AHA mayelana nokuvinjelwa okuyinhloko kwesifo senhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice Guidelines. Ukujikeleza. 2019; 140 (11): e596-e646. I-PMID: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Izisekelo zomsebenzi womzimba. www.cdc.gov/physicalactivity/basics. Kubuyekezwe ngoJuni 4, 2015. Kufinyelelwe ngo-Ephreli 8, 2020.

• Ukuzivocavoca Nokuqina Komzimba