Yenza isikhathi sokuhamba

Ochwepheshe batusa ukuthola okungenani imizuzu engama-30 yokuvivinya umzimba ngokulingene izinsuku eziningi zesonto. Uma unesimiso esimatasa, lokhu kungabonakala njengokuningi. Kepha kunezindlela eziningi zokwengeza ukuzivocavoca esimisweni esimatasa kakhulu.

Ukuvivinya umzimba njalo kusiza impilo yakho ngezindlela eziningi:

• Kuqinisa inhliziyo yakho namaphaphu
• Yehlisa ingozi yesifo senhliziyo nesifo sohlangothi
• Kuqinisa futhi kuthinte imisipha yakho
• Yehlisa umfutho wegazi kanye namazinga e-cholesterol
• Ikusiza ukuthi ulahlekelwe amakhilogremu athe xaxa (kgs)
• Kuthuthukisa ukulala
• Kwehlisa ukucindezeleka
• Ithuthukisa ibhalansi
• Kungasiza ukuvimbela umdlavuza othile
• Kungasiza ekunciphiseni ukulahleka kwethambo

Kulula ukubeka izaba zokungazivocavoci umzimba. Esikhundleni salokho, funa izindlela ezilula zokwenza ukuzivocavoca umzimba kube ingxenye yempilo yakho.

• Kuhlukane. Awudingi ukwenza yonke imizuzu yokuzivocavoca engu-30 ngasikhathi sinye. Ungathola izinzuzo ezifanayo zezempilo ngokwenza izikhathi ezintathu zemizuzu eyi-10, noma ukusebenzisa imizuzu emibili eyi-15. Isibonelo, ungenza amaminithi angama-10 ama-squats nama-push-up ekuseni, uthathe uhambo lwemizuzu engu-10 ngokushesha ngemuva kwesidlo sasemini, bese udlala i-hoops nezingane ngemuva kwesidlo sakusihlwa.
• Thola okuthile okujabulelayo. Ungalweli ukwenza umsebenzi ongawuthandi. Kunezindlela ezingapheli zokuhamba. Qhubeka uzame uze uthole imisebenzi ehlukile oyithandayo. Ngemuva kwalokho qhubeka uyixube.
• Yenza ukubala kwakho kohambo lokuya emsebenzini. Uma kunokwenzeka, hamba ngebhayisikili, uhambe ngezinyawo, noma ugijime uye noma ubuye emsebenzini. Ungakuthola uzizwa unengcindezi encane futhi unamandla amaningi lapho ufika. Futhi, uzokonga imali ngokungadingi ukukhokhela ukupaka, uphethiloli, noma imali yebhasi.
• Vuka ngaphambi kwesikhathi. Ukuzivocavoca ekuseni kungakhuphula amandla akho usuku lonke. Ngakho-ke setha i-alamu yakho ekuseni imizuzu engama-30 ngaphambili. Hamba noma ugijime uzungeze indawo, noma usebenzise ibhayisikili elimile noma indawo yokunyathela ngaphakathi.
• Khetha isikhathi esifanele wena. Ngenkathi ukuzivocavoca ekuseni kungaba yindlela enhle yokuqala usuku, uma ungeyena umuntu wasekuseni, kungazizwa njengomsebenzi. Esikhundleni salokho, zama ukuzivocavoca ngesikhathi sokudla kwasemini noma ngemuva komsebenzi.
• Hlela umsebenzi wakho. Yenza ukuzivocavoca umzimba kubaluleke kakhulu njengamanye ama-aphoyintimenti akho. Beka eceleni isikhathi ku-planner yakho yansuku zonke. Akekho odinga ukwazi ukuthi wenzani. Badinga nje ukwazi ukuthi awutholakali ngaleso sikhathi. Futhi, noma ngabe wenza hlobo luni lokuzivocavoca umzimba, zama ukukwenza ngasikhathi sinye nsuku zonke. Lokhu kusiza ukukwenza kube yingxenye yenkambiso yakho. Isibonelo, ungabhukuda ngemuva komsebenzi njalo ngoMsombuluko, uLwesithathu nangoLwesihlanu. Noma, ungahamba ngemuva kwesidlo njalo ngesonto ebusuku.
• Joyina iqembu. I-Softball, i-basketball, i-hockey, nebhola lezinyawo akuyona nje eyabantwana. Bheka amaqembu ezokungcebeleka emphakathini wakho. Amaligi amaningi avulekele wonke amazinga amakhono. Ngakho-ke ungakhathazeki uma ungakaze udlale ngaphambilini. Ukujoyina iqembu kungenza ukuzivocavoca kube mnandi kakhulu futhi kukusize uhlale ukhuthazekile.
• Vulela ngenkathi uzivocavoca. Sebenzisa isikhathi se-TV ukuzivocavoca umzimba. Ungazelula, ugijime endaweni, weqe intambo, usebenzise amabhendi wokumelana, noma usebenzise umqeqeshi webhayisikili ngenkathi ubukela imidlalo ye-TV oyithandayo.
• Joyina noma qala iqembu lokuqina emsebenzini. Osebenza nabo kungenzeka babhekane nezinkinga ezifanayo zokuzivocavoca njengoba wenza. Hlanganyela nabantu abanomqondo ofanayo emsebenzini ukuhamba noma ukugijimela emini noma ngemuva komsebenzi.
• Yenza izinsuku zekhofi zisebenze. Uma uhlangana njalo nomngane wakho ukuthola ikhofi noma isidlo sasemini, cabanga ngokwenza usuku lokwenza esikhundleni salokho. Thatha uhambo lokuhamba ngezinyawo noma lokuhamba ngezinyawo, hamba i-bowling, noma zama ukuzivocavoca umzimba ndawonye. Abantu abaningi bakuthola kumnandi kakhulu ukuzivocavoca nomngani.
• Thola umqeqeshi womuntu siqu. Ukusebenza nomqeqeshi womuntu siqu kungasiza ekufundiseni izindlela ezintsha zokuzivocavoca umzimba futhi kukukhuthaze. Vele uqiniseke ukuthi ubuza ngeziqu zomqeqeshi. Kufanele babe nesitifiketi sokuzivocavoca esivela enhlanganweni kazwelonke, njenge-American College of Sports Medicine. Ama-gyms amaningi anikeza ukuqeqeshwa kweqembu, okungasiza ukunciphisa izindleko.
• Zilungiselele nomndeni wakho. Hlela ukuvakasha kwesonto nezingane zakho okubandakanya ukuzivocavoca umzimba. Hamba ngebhayisikili, uthathe uhambo lwemvelo, noma uyobhukuda. Noma, bhalisela isigaba sokuzivocavoca sabazali nezingane.

Ukuzivocavoca - isikhathi sokuhamba; Ukwehla kwesisindo - isikhathi sokuhamba; Ukukhuluphala ngokweqile - isikhathi sokuhamba

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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 u-Ephreli 6, 2020. Kufinyelelwe ngo-Ephreli 8, 2020.

Sparling PB, Howard BJ, Dunstan DW, Owen N. Izincomo zokwenza umsebenzi womzimba kubantu abadala asebekhulile. BMJ. 2015; 350: h100. I-PMID: 25608694 pubmed.ncbi.nlm.nih.gov/25608694/.

• Ukuzivocavoca Nokuqina Komzimba