Ziyini Izinzuzo Zokuhamba?

-Delile

• Ingabe ukuhamba kuhle kuwe?
• 1. Burn amakhalori
• 2. Qinisa inhliziyo
• 3. Kungasiza ukwehlisa ushukela wegazi
• 4. Kudambisa ubuhlungu obuhlangene
• 5. Kuqinisa ukusebenza komzimba
• 6. Thuthukisa amandla akho
• 7. Thuthukisa imizwa yakho
• Yandisa impilo yakho
• 9. Thinta imilenze yakho
• 10. Ukucabanga okudala
• Amathiphu okuhlala uphephile ngenkathi uhamba
• Ungaqala kanjani
• Ukuthatha

Ingabe ukuhamba kuhle kuwe?

Ukuhamba ngezinyawo kunganikeza izinzuzo eziningi zezempilo kubantu bayo yonke iminyaka namazinga okuqina. Kungasiza futhi ukuvikela izifo ezithile futhi kwandise nempilo yakho.

Ukuhamba kukhululekile ukukwenza futhi kulula ukulingana nenqubo yakho yansuku zonke. Konke okudingayo ukuqala ukuhamba izicathulo eziqinile zokuhamba.

Funda ukuze ufunde ngezinye zezinzuzo zokuhamba.

1. Burn amakhalori

Ukuhamba ngezinyawo kungakusiza ushise ama-calories. Ukushisa ama-calories kungakusiza ugcine noma wehlise isisindo.

Ukushisa kwakho kwangempela kwekhalori kuzoya ngezinto eziningi, kufaka phakathi:

• isivinini sokuhamba
• ibanga elimboziwe
• indawo (uzoshisa amakhalori amaningi uhamba ukhuphuke intaba kunokuba uzowasha endaweni eyisicaba)
• isisindo sakho

Unganquma ukuthi ikhalori langempela lishise kanjani ngesibali sekhalori. Ngokwesilinganiso esijwayelekile, ungabheka futhi kuleli shadi.

2. Qinisa inhliziyo

Ukuhamba okungenani imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto kunganciphisa ingozi yokuba nesifo senhliziyo cishe. Futhi ubungozi bakho bunganciphisa ngisho nangaphezulu lapho ukhulisa ubude besikhathi noma ibanga ohamba ngalo ngosuku.

3. Kungasiza ukwehlisa ushukela wegazi

Ukuhamba ibangana ngemuva kokudla kungasiza ukwehlisa ushukela wegazi.

Ucwaningo oluncane luthole ukuthi ukuthatha uhambo lwemizuzu eyi-15 kathathu ngosuku (ngemuva kwesidlo sasekuseni, isidlo sasemini, kanye nesidlo sakusihlwa) kuthuthukise amazinga kashukela ngaphezu kokuhamba imizuzu engu-45 kwenye indawo emini.

Ucwaningo olwengeziwe luyadingeka ukuqinisekisa lokhu okutholakele, noma kunjalo.

Cabanga ukwenza ukuhamba ngemuva kokudla kube yingxenye ejwayelekile yenkambiso yakho. Kungakusiza nokuthi ulingane nokuzivocavoca umzimba usuku lonke.

4. Kudambisa ubuhlungu obuhlangene

Ukuhamba kungasiza ukuvikela amalunga, kufaka phakathi amadolo akho nezinqulu. Lokho kungenxa yokuthi kusiza ukuthambisa nokuqinisa imisipha esekela amalunga.

Ukuhamba nakho kunganikeza izinzuzo kubantu abaphila nesifo samathambo, njengokunciphisa izinhlungu.Futhi ukuhamba amakhilomitha ama-5 kuye kwayi-6 ngesonto nakho kungasiza ekuvimbeleni isifo samathambo.

5. Kuqinisa ukusebenza komzimba

Ukuhamba ngezinyawo kunganciphisa ingozi yokuba nomkhuhlane noma umkhuhlane.

Ucwaningo olulodwa lwalandela abantu abadala abangu-1 000 ngesikhathi somkhuhlane. Labo abahamba ngesivinini esilinganiselwe imizuzu engama-30 kuya kwengama-45 ngosuku babenezinsuku zokugula ezingaphansi kwamaphesenti angama-43 kanye nezifo ezimbalwa zomgudu wokuphefumula jikelele.

Izimpawu zabo nazo zancipha uma begula. Lokho kwaqhathaniswa nabantu abadala ocwaningweni ababehlala phansi.

Zama ukungena ohambweni lwansuku zonke ukuzwa lezi zinzuzo. Uma uhlala endaweni ebandayo, ungazama ukuhamba esitimeleni noma ngasenxanxatheleni yezitolo yangaphakathi.

6. Thuthukisa amandla akho

Ukuhambahamba lapho ukhathele kungaba umfutho osebenza kangcono kunokubamba inkomishi yekhofi.

Ukuhamba kwandisa ukugeleza komoya-mpilo emzimbeni. Kungakhuphula futhi amazinga e-cortisol, i-epinephrine, ne-norepinephrine. Lawa ngamahomoni asiza ukukhuphula amazinga wamandla.

7. Thuthukisa imizwa yakho

Ukuhamba ngezinyawo kungasiza impilo yakho yengqondo. khombisa ukuthi kungasiza ukunciphisa ukukhathazeka, ukudangala, nomoya ongemuhle. Kungakhuphula nokuzethemba futhi kunciphise nezimpawu zokuhoxa komphakathi.

Ukuthola lezi zinzuzo, cabanga ukuhamba imizuzu engu-30 noma okunye ukuvivinya umzimba ngokulingene izinsuku ezintathu ngesonto. Ungayihlukanisa futhi ibe yimizila emithathu yemizuzu eyi-10.

Yandisa impilo yakho

Ukuhamba ngesivinini esisheshayo kungandisa impilo yakho. Abaphenyi bathola ukuthi ukuhamba ngejubane elijwayelekile uma kuqhathaniswa nokuhamba kancane kwaholela ekunciphiseni ubungozi bokushona jikelele.

Kodwa ukuhamba ngesivinini esisheshayo noma esisheshayo (okungenani amamayela ama-4 ngehora) kunciphise ubungozi ngamaphesenti angama-24. Ucwaningo lubheke ukuhlangana kokuhamba ngejubane elisheshayo ngezinto ezifana nezimbangela zokufa, isifo senhliziyo, nokufa komdlavuza.

9. Thinta imilenze yakho

Ukuhamba kungaqinisa imisipha emilenzeni yakho. Ukwakha amandla athe xaxa, hamba endaweni enamagquma noma esitayeleni sokunyathela ngothambile. Noma thola imizila enezitebhisi.

Futhi hwebelana ngokuhamba neminye imisebenzi yokuqeqesha esiphambanweni efana nokuhamba ngebhayisikili noma ukugijima. Ungenza futhi izivivinyo zokumelana nama-squats, lunges, nama-curls emilenzeni ukuqhubekisela phambili ithoni nokuqinisa imisipha yakho yomlenze.

10. Ukucabanga okudala

Ukuhamba kungasiza ukusula ikhanda lakho futhi kukusize ucabange ngobuciko.

Ucwaningo olubandakanya izivivinyo ezine luqhathanise abantu abazama ukucabanga ngemibono emisha ngenkathi behamba noma behleli. Abaphenyi bathole ukuthi ababambiqhaza benze kangcono ngenkathi behamba, ikakhulukazi ngenkathi behamba ngaphandle.

Abaphenyi baphetha ngokuthi ukuhamba kuvula ukugeleza kwamahhala kwemibono futhi kuyindlela elula yokwandisa ubuhlakani nokwenza umsebenzi womzimba ngasikhathi sinye.

Zama ukuqala umhlangano wokuhamba ngezinyawo nozakwenu ngokuzayo lapho ubambeke enkingeni emsebenzini.

Amathiphu okuhlala uphephile ngenkathi uhamba

Ukuqinisekisa ukuphepha kwakho ngenkathi uhamba, landela lezi zeluleko:

• Hamba ezindaweni ezibekelwe abahamba ngezinyawo. Bheka izindawo ezikhanyiswe kahle uma kungenzeka.
• Uma uhamba kusihlwa noma ekuseni ngovivi, gqoka ivesti ekhanyayo noma ilambu ukuze izimoto zikubone.
• Gqoka izicathulo eziqinile ezinesithende esihle nokusekelwa kwe-arch.
• Gqoka izingubo ezikhululekile.
• Phuza amanzi amaningi ngaphambi nangemva kokuhamba kwakho ukuze uhlale unamanzi.
• Gqoka isivikelo selanga ukuvikela ukushiswa yilanga, noma ngabe kunezinsuku ezinamafu.

Ungaqala kanjani

Ukuze uqale ukuhamba, konke okuzodinga izicathulo zokuhamba eziqinile. Khetha umzila wokuhamba ngezinyawo eduze kwekhaya lakho. Noma funa indawo ebabazekayo ongayihamba endaweni yakho, njengomzila noma ogwini lolwandle.

Ungaphinda uqashe umngani noma ilunga lomndeni ukuthi lihambe nawe futhi likwenze uziphendulele. Ngenye indlela, ungangeza ukuhamba wenze inqubo yakho yansuku zonke. Nayi eminye imibono:

• Uma uhamba, yehla ebhasini lakho noma uqeqeshe isitobhi esisodwa ekuseni uhambe yonke enye indlela eya emsebenzini.
• Ipaki ekude nehhovisi lakho kunokujwayelekile bese uya ngezinyawo uye emotweni yakho.
• Cabanga ukuhamba ngezinyawo esikhundleni sokushayela lapho wenza okuthile. Ungaqedela imisebenzi yakho futhi uvumelane nokuzivocavoca umzimba ngasikhathi sinye.

Ukuthatha

Ukuhamba ngezinyawo kungagcwalisa ukuzivocavoca okunconyelwe nsuku zonke kubantu babo bonke ubudala namazinga okuqina.

Cabanga ukuthola i-pedometer noma enye i-tracker yokuqina ukuze ulandelele izinyathelo zakho zansuku zonke. Nazi ezinye okufanele uzihlole.

Khetha umzila wokuhamba kanye negoli lesinyathelo sansuku zonke elifanele iminyaka yakho yobudala nokuqina.

Ukufudumala nokupholisa phansi ngaphambi kokuhamba ukuze ugweme ukulimala. Njalo khuluma nodokotela wakho ngaphambi kokuqala inqubo entsha yokufaneleka.