Izinzuzo zokuqala usuku lwakho ngokuhambahamba

-Delile

• 1. Thuthukisa amandla akho
• 2. Thuthukisa imizwa yakho
• 3. Qedela umsebenzi wakho womzimba wosuku
• 4. Kungakusiza wehlise isisindo
• 5. Vimbela noma uphathe izimo zezempilo
• 6. Qinisa imisipha
• 7. Thuthukisa ukucaciseleka kwengqondo
• 8. Ulale kangcono ebusuku
• 9. Shaya ukushisa
• 10. Yenza izinqumo ezinempilo usuku lonke
• Kwenze kube yingxenye yenkambiso yakho
• Ingabe kufanele uhambe ngaphambi noma ngemuva kokudla kwasekuseni?
• Ukuthatha

Uma uvuka ekuseni, ukunyakaza kungahle kungabi yinto eza kuqala kuwe. Kepha ukuqala usuku lwakho ngokuhambahamba - noma ngabe kuseduze nomakhelwane wakho noma ingxenye yohambo lwakho lokuya emsebenzini noma esikoleni - kunganikeza umzimba wakho izinzuzo eziningi zezempilo.

Nazi izizathu eziyi-10 zokuthi kungani ungafuna ukuqala usuku lwakho ngokungena kwezinye izinyathelo. Kukhona namathiphu ambalwa wokukusebenzisa ngaphandle komthungo enkambisweni yakho yansuku zonke.

1. Thuthukisa amandla akho

Ukuqala usuku lwakho ngokuhamba ngezinyawo kungakunika amandla amaningi usuku lonke. Uma uhamba ngaphandle, lokho kuyiqiniso ikakhulukazi.

Ucwaningo lukhombisa ukuthi abantu abadala abahamba imizuzu engama-20 bengaphandle babe nobungqabavu namandla amaningi kunalabo abahamba imizuzu engama-20 endlini.

Ucwaningo oluncane luthole ukuthi ukuhamba ngezitebhisi imizuzu eyi-10 kwakunika amandla kunenkomishi yekhofi yabesifazane abangu-18 abazizwa bengalali kahle.

Ngokuzayo lapho udinga ukukhuliswa kwamandla ekuseni noma uzizwe ukhathele lapho uvuka, ungahle uthande ukuzama ukuhamba.

2. Thuthukisa imizwa yakho

Kunezinzuzo zomzimba zokuhamba ekuseni, futhi.

Ukuhamba kungasiza:

• thuthukisa ukuzethemba
• ukukhulisa imizwa
• ukunciphisa ukucindezeleka
• ukunciphisa ukukhathazeka
• ukunciphisa ukukhathala
• nciphisa izimpawu zokudangala noma unciphise ubungozi bokudangala

Ukuze uthole imiphumela emihle, zama ukuhamba imizuzu engama-20 kuye kwengama-30 okungenani izinsuku ezi-5 ngeviki.

3. Qedela umsebenzi wakho womzimba wosuku

Enye inzuzo yokuhamba ekuseni ukuthi uzoqedela umsebenzi wakho womzimba wosuku - ngaphambi kokuthi noma imuphi omunye umndeni, umsebenzi, noma izibopho zesikole zikudambise.

I-Physical Activity Guidelines for Americans incoma ukuthi abantu abadala abaphilile kufanele baqede okungenani imizuzu engu-150 kuye kwangama-300 yokuzivocavoca umzimba ngamandla ngesonto.

Zama ukuqedela ukuhamba ngemizuzu engu-30 ekuseni 5 ekuseni ngeviki ukuhlangabezana nalezi zidingo.

4. Kungakusiza wehlise isisindo

Ukuhamba ekuseni kungakusiza uhlangabezane nezinhloso zakho zokwehlisa isisindo. Ukuhamba ngesivinini esilinganisiwe imizuzu engama-30 kungasha ama-calories angama-150. Kuhlanganiswe nokudla okunempilo nokuqeqeshwa kwamandla, ungakuthola ulahlekelwe isisindo.

5. Vimbela noma uphathe izimo zezempilo

Ukuhamba ngezinyawo kunganikeza izinzuzo eziningi ngempilo yakho, kufaka phakathi ukukhuphula amasosha omzimba wakho, kanye nokuvimbela nokusiza ukuphatha izimo zezempilo ezahlukahlukene.

khombisa ukuthi ukuhamba imizuzu engama-30 ngosuku kunganciphisa ubungozi besifo senhliziyo ngamaphesenti ayi-19. Uma uphila nesifo sikashukela, ukuhamba nakho kungasiza ukwehlisa amazinga kashukela egazini lakho.

Kungasiza nokukhulisa isikhathi sakho sempilo futhi kunciphise ubungozi besifo senhliziyo nemithamo ethile yomdlavuza.

6. Qinisa imisipha

Ukuhamba kungasiza ekuqiniseni imisipha emilenzeni yakho. Ukuze uthole imiphumela emihle, hamba ngesivinini esilinganisiwe ukuze usheshe. Zama ukushintsha inqubo yakho bese ukhuphuka izitebhisi, ukhuphuke wehle amagquma, noma uhambe uthambekele kutrafikhi.

Faka ukuvivinya umzimba okuqinisa imilenze njengama-squats kanye nemiphunga izikhathi eziningana ngesonto ukuthola ithoni yemisipha engaphezulu.

7. Thuthukisa ukucaciseleka kwengqondo

Ukuhamba ekuseni kungasiza ekuthuthukiseni ukucaca kwakho kwengqondo namandla akho okugxila usuku lonke. Kutholwe ukuthi kubantu abadala asebekhulile, labo abaqala izinsuku zabo ngokuhamba ekuseni bathuthukisa ukusebenza kwabo kwengqondo, uma kuqhathaniswa nalabo abahlala behleli phansi.

Ukuhamba ngezinyawo kungakusiza nokuthi ucabange ngokwakhayo. Ucwaningo lukhombisa ukuthi ukuhamba kuvula ukugeleza kwamahhala kwemibono, okungakusiza ukuxazulula inkinga kangcono kunokuthi uhleli noma uhlala phansi. Lokhu kunjalo ikakhulukazi uma uhamba ngaphandle.

Ngokuzayo lapho unomhlangano wasekuseni noma umhlangano wokucabangisisa ngezinto, phakamisa ukuthi osebenza nabo bakujoyine lapho uhamba khona, uma kungenzeka.

8. Ulale kangcono ebusuku

Ukuhamba into yokuqala kungakusiza ulale kangcono ebusuku kamuva. Abantu abadala asebekhulile abaneminyaka yobudala engama-55 kuya kwengama-65 ababebhekene nobunzima bokulala ebusuku noma abaphila nokuqwasha okuncane.

Labo abazivocavoca ekuseni uma kuqhathaniswa nakusihlwa babhekana nekhwalithi yokulala engcono ebusuku. Ucwaningo oluningi luyadingeka ukuthola ukuthi kungani ukuzivocavoca ekuseni kungaba ngcono ekulaleni kunokuzivocavoca ebusuku, noma kunjalo.

9. Shaya ukushisa

Enye inzuzo yokuhamba ekuseni ngesikhathi sasehlobo - noma uma uhlala esimweni sezulu esifudumele unyaka wonke - ukuthi uzokwazi ukuzivocavoca umzimba ngaphambi kokuba kushise kakhulu ngaphandle.

Qinisekisa ukuthi uphuza amanzi amaningi ukuze uhlale unamanzi ngaphambi nangemva kokuzivocavoca. Letha ibhodlela lamanzi, uma kudingeka. Noma, hlela ukuhamba ngomzila onemithombo yamanzi.

10. Yenza izinqumo ezinempilo usuku lonke

Ukuqala usuku lwakho ngokuhamba ngezinyawo kungakusetha ukuze wenze ukukhetha okunempilo usuku lonke. Ngemuva kokuhamba kwakho, ungazizwa unamandla amakhulu futhi uncishe ubuthongo.

Lapho amandla akho ehla noma ukhathele, kungenzeka ukuthi ufinyelele ukudla okulula noma okokuqinisa amandla. Ukuhamba ekuseni kungakukhuthaza ukuthi ukhethe isidlo sasemini esinempilo nokudla okulula ntambama.

Kwenze kube yingxenye yenkambiso yakho

• Hlela izingubo ozozihamba ebusuku obandulelayo. Shiya amasokisi akho namateku ngasemnyango ukuze ungazifuneli ekuseni.
• Zama ukusetha i-alamu yakho imizuzu engama-30 ngaphambi kwalokho ukuze ukwazi ukuhamba okungenani imizuzu engu-20 uhambe ekuseni. Bheka umzila wemvelo oseduze noma vele uhambe uzungeze indawo yangakini.
• Thola umngani noma osebenza naye ozohamba naye ekuseni. Ukuxoxa nokusebenza ndawonye kungasiza ekukhuthazeni.
• Uma ungenaso isikhathi esiningi ekuseni, cabanga ukwenza ingxenye yokuhamba yakho ihambe. Uma ungeke ukwazi ukuhamba uze uye emsebenzini, zama ukwehla ebhasini isitobhi noma amabili kusenesikhathi ukuze ungene. Noma, paka kude kude nehhovisi lakho ukuze uhambe ngezinyawo usuka emotweni yakho.

Ingabe kufanele uhambe ngaphambi noma ngemuva kokudla kwasekuseni?

Uma uhamba ekuseni, ungazibuza ukuthi ukuhamba ngaphambi noma ngemuva kokudla kwasekuseni kunendaba nokuthi kuzosiza yini uma unezinhloso zokwehlisa isisindo. Ucwaningo luxubene nokuthi ukweqa ukudla kwasekuseni kuzokwandisa imetabolism yakho noma kukusize ulahlekelwe isisindo ngokushesha.

Olunye ucwaningo lukhombisa ukuthi ukuzivocavoca esimeni sokuzila (ngaphambi kokudla kwasekuseni) kusiza umzimba wakho ukuthi ushise amanoni amaningi. Kepha kudingeka izifundo eziningi.

Okwamanje, kuya ngomzimba wakho. Uma uzizwa kahle ngokuhambahamba ngaphambi kokudla, noma uma isisu sakho sizizwa singcono uma ungadli, kulungile. Noma, ungathola ukuthi uzizwa ungcono ukudla isinongo esincane njengebhanana noma isithelo se-smoothie ngaphambi kokuphuma ohambeni lwakho.

Kunoma ikuphi, ngemuva kokuzivocavoca umzimba, qiniseka ukuthi udla isidlo sasekuseni esinempilo futhi uphuze amanzi amaningi.

Ukuthatha

Ukuqala usuku lwakho ngokuhamba okufushane kunganikeza izinzuzo eziningi zezempilo. Ungazizwa unamandla amakhulu usuku lonke, bheka imizwa yakho nokucaca kwengqondo kuthuthuka, futhi ulale kangcono ebusuku. Qiniseka ukuthi welula ngaphambi nangemva kokuhamba kwakho uphuze amanzi amaningi ukuze uhlale unamanzi.

Uma unemibuzo eminingi, khuluma nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba.