Ukuhamba ngeMpilo yengqondo kunye neMemori

Ngaba uyayazi loo nto ukuhamba kunokunceda ukuphucula impilo yengqondo kunye nenkumbulo? Yinyani! Enyanisweni, uphando lubonise ukuba a ukuhamba ngebhayisekile inokuba yindlela esebenzayo yokunciphisa uxinzelelo, ukuxhalaba kunye nokudandatheka. Oku kunceda ukugcina eyakho ingqondo iyasebenza kwaye isempilweni, into ebalulekileyo ekugcineni umsebenzi wememori yexesha elifutshane elinempilo.

Ngoko ukuba ujonge indlela yokuphucula impilo yakho yengqondo kunye nememori, ukuhamba ngendlela efanelekileyo yokuphucula impilo yakho yonke, kodwa yindlela efanelekileyo yokuphucula isimo sakho sengqondo kunye nememori. Ngoko phuma apho kwaye uhambe!

Imiba emi-5 yeMpilo yengqondo-Ukuhamba

1. istres: Ukuhamba inokuba yindlela entle yokuphelisa uxinzelelo. Ngumsebenzi onempembelelo ephantsi owenza intliziyo yakho ibethe phezulu, kwaye yindlela entle yokususa ingqondo yakho kwaye uphumle.

2. Ukuxhalabisa: Ukuhambahamba nako kunokunceda ukunciphisa ixhala. Ikukhupha kwindalo kwaye ikuvumela ukuba uthathe umoya omtsha, onokukunceda ukuzola ingqondo yakho.

3. ukudakumba: Ukuhamba kubonakaliswe njengonyango olusebenzayo lokudakumba. Inceda ukukhulula i-endorphins, enokuphucula isimo sakho sengqondo.

4. ADHD: Ukuhamba kunokunceda ukuphucula ukugxila kunye nokugxila kubantu abane-ADHD. Ibavumela ukuba baphume ngaphandle kwaye bajikeleze, nto leyo enokubanceda ukuba bagxininise ngcono.

5. Isifo se-Alzheimer: Ukuhamba kuboniswe kunceda ukugcina ingqondo isebenza kwaye iphilile, into ebalulekileyo ekukhuseleni i-Alzheimer's Disease kunye nezinye iintlobo ze-dementia.

Ukuhambela impilo yengqondo: Isebenza njani?

Impilo yengqondo idla ngokuba ngumxholo ekungathethwa ngawo ngokuphandle. Oku kungenxa yokuba impilo yengqondo ihlala ibonwa njengesifundo esingathandekiyo. Abantu badla ngokuba mathidala ukuthetha ngezinto zabo imiba yengqondo ngenxa yokuba bahlazekile okanye bahlazekile.

Imiba yempilo yengqondo inokuba buhlungu kakhulu. Zinokubangela uxinezeleko nonxunguphalo, yaye kunokuba nzima ukujamelana nazo. Kwezinye iimeko, abantu abaneengxaki zempilo yengqondo banokufuna amayeza okanye unyango ukuze balawule imeko yabo.

Impilo yengqondo ngumba obalulekileyo, kwaye kubalulekile ukuthetha ngawo ngokuphandle. Ukuba uneengxaki zempilo yengqondo, nceda ungalibazisi ukufumana uncedo. Zininzi izixhobo ezifumanekayo, kwaye baninzi abantu abakulungeleyo ukunceda.

Ukuhamba ngokukhawuleza kubonakaliswe njengonyango olusebenzayo lokudakumba. Olunye uphononongo lwafumanisa ukuba ukuhamba kwakunempumelelo njengeyeza lokuthomalalisa uxinzelelo ekunyangeni ukudakumba okuphakathi ukuya kophakathi. Ukuhamba kunokunceda ukunciphisa ukuxhalaba kunye nokuphucula ukulala. Zonke ezi zibonelelo zinokukhokelela ekuphuculeni impilo yengqondo.

Xa kuziwa ekuphuculeni impilo yengqondo, kukho iindlela ezininzi ezahlukeneyo ezinokuthi zisebenze. Abanye abantu banokufuna amayeza ukuze impilo yabo yengqondo ibe phantsi kolawulo, ngelixa abanye banokuzuza kunyango okanye iingcebiso.

Ukuhamba kuyindlela enhle yokuphucula impilo yakho yengqondo kunye ukomelela kwengqondo, kwaye kukuzilolonga okukhuselekileyo nosebenzayo kubantu abadala. Ukuhamba kunceda ukunciphisa uxinzelelo kunye noxinzelelo, kwaye kunokuphucula ukusebenza kwememori yakho. Ukongeza, ukunweba ngobumnene kunye nokuhamba ixesha elide kuyindlela enhle yokuphuma ngaphandle kwaye ujabulele umoya omtsha. Kwakhona yindlela entle yokudibana nabantu abatsha kwaye wenze abahlobo abatsha.

Kwenziwa ntoni ukuhamba imizuzu engama-30 ngosuku?

Imizuzu engama-30 yokuzilolonga yonke imihla yanele ukonyusa ukuqina kwentliziyo kunye namandla entliziyweni. Ikwathoba umngcipheko wakho kwiintlobo ngeentlobo zeengxaki zempilo ezifana nesifo seswekile, i-osteoporosis kunye neentlobo ezithile zomhlaza. Ukuhamba kwakhona kunceda ukuphucula impilo yengqondo ngokunciphisa uxinzelelo, ukuxhalaba kunye nokudakumba.

Ukuba usaqala nje, luluvo oluhle ukuhamba ngesantya sokuphumla. Njengoko usiya ukhululeka ngakumbi, unokunyusa ngokuthe ngcembe isantya sakho. Kwaye uhlale uqinisekile ukuba umamele umzimba wakho, kwaye uyeke ukuba uziva udiniwe okanye unesiyezi.

Ukongeza kwiinzuzo zempilo yengqondo ezikhankanywe ngasentla, ukuhamba imizuzu engama-30 ngosuku nako kuneenzuzo ezininzi zokuthintela umzimba. Ukuhamba kuyindlela enhle yokuphucula ukuqina kwe-cardiovascular fitness kunye namandla entliziyweni. Kwakhona kunceda ukunciphisa umngcipheko wakho kwiingxaki zempilo ezahlukeneyo, kuquka isifo seswekile, i-osteoporosis, kunye neentlobo ezithile zomhlaza.

-Ukuhamba kunokunceda ukuphucula inkumbulo ngokugcina ingqondo isebenza kwaye isempilweni.

-Ukuhamba kunceda ukwandisa ukuhamba kwegazi kwingqondo, ebalulekileyo ekusebenzeni kwengqondo.

-Ukuhamba kuye kwaboniswa ukunciphisa umngcipheko wokuphuhlisa isifo se-Alzheimer kunye nezinye iindlela zokuphazamiseka kwengqondo.

Iinzuzo zempilo zokuthatha uhambo mihla le zininzi. Ukongezelela, ukuhamba kuneenzuzo zempilo yengqondo ezifana nokunciphisa uxinzelelo, ukuphucula iimvakalelo, ukuxhalaba kunye nokudakumba. Ke ukuba ujonge indlela yokuphucula impilo yakho iyonke, yonke into oyifunayo zizihlangu ezikhululekileyo kunye nenkuthazo! Qala ngokuyenza imizuzu engama-30 ngosuku, kwaye uya kubona izibonelelo kungekudala. Impilo yakho yengqondo, inkumbulo, kunye nempilo yomzimba yonke iya kuphucula ngenxa yalo msebenzi olula.

Ukuhamba: Nciphisa isinqe sakho, uphucule impilo yakho

Ukuhamba kuyindlela enhle yokunciphisa umzimba kunye nokumila. Enyanisweni, uphando lubonise ukuba ukuhamba kunokusebenza nje ngokubaleka xa kuziwa ekulahlekeni kwesisindo. Ke ukuba ujonge ukucheba isinqe sakho kwaye uphucule impilo yakho, qala ukuhamba namhlanje!

Ukuhamba ngokukhawuleza ngowona msebenzi ugqibeleleyo kubantu abadala. Yimpembelelo ephantsi, eyenza ukuba ithambile kumalungu akho, kwaye yindlela entle yokuphucula impilo yakho yentliziyo kunye namandla. Ukongeza, ukuhamba kunokunceda ukunciphisa uxinzelelo kunye nokuxhalaba, kwaye kunokuphucula umsebenzi wakho wememori. Ke ukuba ujonge indlela ekhuselekileyo nesebenzayo yokuhlala usebenza kwaye usempilweni, qalisa ukuhamba namhlanje!

Ukuhamba-hamba yindlela entle yokuphuma phandle kwaye wonwabele umoya omtsha. Kwakhona yindlela entle yokudibana nabantu abatsha kwaye wenze abahlobo abatsha. Ngoko ukuba ukhangela i indlela yokuzonwabisa kunye nentlalo yokuhlala esebenzayo, qalisa ukuhamba namhlanje.

Ukuhamba ngowona msebenzi ugqibeleleyo kubantu abadala. Yimpembelelo ephantsi kwaye kulula kumalungu, iyenza ibe yindlela entle yokuhlala usebenza njengoko ukhula. Ukuhamba kwakhona kunceda ukuphucula ukulinganisela kunye nokulungelelanisa, okunokukunceda ukukhusela ukuwa. Ke ukuba ungummi ophezulu ukhangela indawo ekhuselekileyo kwaye Enyanisweni, uphando lubonise ukuba ukuhamba kunokusebenza nje ngokubaleka xa kuziwa ekulahlekeni kobunzima. Ke ukuba ujonge ukulahla iikhilogram, qalisa ukuhamba namhlanje!

Kuthetha ukuthini ukomelela?

Ukomelela kubhekiselele ekubeni sempilweni komzimba kunye nokuba sempilweni ngokwengqondo. Oku kuthetha ukwenza imisebenzi yemihla ngemihla ngamandla kunye nokuphaphama. Kukwathetha ukuba nomzimba ophilileyo okwaziyo ukumelana nezifo. Ukomelela kakuhle kufuna zombini imithambo ye-aerobic kunye ne-anaerobic. Eyangaphambili yonyusa izinga lentliziyo yakho kunye nokuthatha ioksijini emzimbeni wakho ngelixa le yokugqibela inceda ukwakha amandla emisipha.

Eyona ndlela yokuphucula inqanaba lokuqina kwakho kwaye uqalise kunyawo oluchanekileyo kukuqala ngeenjongo ezincinci. Qala ngokongeza kancinci imizuzu embalwa kuhambo lwakho lwemihla ngemihla, emva koko usebenze indlela yakho ukuya kuthi ga kwimizuzu engama-30. Nje ukuba ukhululeke ngaloo nto, ungaqala ukongeza kweminye imisebenzi ye-aerobic njengokubaleka okanye ukukhwela ibhayisekile. Ngokuyithatha inyathelo libe linye ngexesha, uya kuba usendleleni eya ekubeni ube sempilweni ngokukhawuleza!

Ukufaneleka yenye yezona zihloko zidumileyo kwi-Facebook

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Abantu bahlala bebelana ngeengcebiso kunye neengcebiso zokuhlala usempilweni kwaye ujongeka kakuhle. Ukomelela lishishini elikhulu, kwaye kukho intabalala yeemveliso kunye neenkonzo zokukunceda ube sempilweni.

I-Facebook yindawo entle yokufumana ulwazi malunga nokuqina. Ungafumana iiresiphi, ukuzilolonga, iqela lokuhamba, kunye neengcebiso ezivela kwiingcali. Kukho amaqela amaninzi kunye namaphepha anikelwe kukomelela, kwaye ungajoyina nawaphi na kuwo ukuze uqalise kuhambo lwakho lokufaneleka.

Eyona ndlela ilungileyo yokuhlala usempilweni kukufumana into othanda ukuyenza. Ukuba uthiyile ukubaleka, musa ukubaleka! Kukho intaphane yeminye imithambo enokukunceda ube sempilweni. Zama ukuhambahamba okanye ukukhwela ibhayisekile, okanye ubhalisele iklasi yomdaniso. Isitshixo kukufumana into oza kunamathela kuyo, ke fumana into oyonwabelayo kwaye uye kuyo!

Fumana izicathulo ezifanelekileyo zokuhamba

Izicathulo ezifanelekileyo zokuhamba eziqhelekileyo ziyimfuneko ekufumaneni okuninzi ekuhambeni kwakho. Izicathulo zokuhamba kufuneka zikhululeke kwaye zixhase, kwaye kufuneka zibonelele kakuhle.

Xa kuziwa ekufumaneni izicathulo ezifanelekileyo zokuhamba, kukho iindlela ezininzi ezahlukeneyo zokukhetha. Ezinye zeempawu ezidumileyo zokuhamba izicathulo ziquka iNike, adidas, Asics, iBalance eNtsha kunye neBrooks.

I-brand nganye inikezela ngeseti yayo ekhethekileyo yeempawu kunye neenzuzo. Ngoko ke kubalulekile ukwenza uphando lwakho phambi kokuba uthenge. Kukwabalulekile ukuba uzame izihlangu ezininzi ezahlukeneyo phambi kokuba wenze isigqibo sokugqibela.

Kwakhona kubalulekile ukufumana ubungakanani obufanelekileyo. Izicathulo ezincinci okanye ezinkulu kakhulu zingabangela amadyunguza kunye nezinye iingxaki zeenyawo. Ngoko ke kubalulekile ukulinganisa iinyawo zakho ngokuchanekileyo kwaye uthenge ubungakanani obuchanekileyo besihlangu.

Elona xesha lilungileyo lokuthenga izihlangu zokuhamba rhoqo kusemva kwemini okanye ngorhatya, xa iinyawo zakho zinokuba zikhulu. Kwaye khumbula, ihlala ingumbono olungileyo ukuzama kwiipere ezahlukeneyo zezihlangu phambi kokuba uthenge kwaye uhambe kancinci.

Ukuhamba kuyiphucula njani inkumbulo?

Ukuhamba kunokunceda phucula imemori ngokugcina ingqondo isebenza kwaye isempilweni. Lo msebenzi ukwanceda ukwandisa ukuhamba kwegazi kwingqondo, ebalulekileyo ekusebenzeni kwengqondo. Ukongezelela, kubonakaliswe ukunciphisa umngcipheko wokuphuhlisa isifo se-Alzheimer kunye nezinye iintlobo ze-dementia. Ukuzivocavoca kunye nophando lwememori lubonise ukuba ukuzivocavoca kunokuphucula umsebenzi wokuqonda kunye nememori.

Funda kuphando olongezelelweyo:

-Ukuhamba kunye nomsebenzi wokuqonda: Uphononongo

-Isiphumo sokuSebenza kwiMisebenzi yeNgcaciso kuBantu abaDala: Uphononongo olucwangcisiweyo

-Ngaba umsebenzi woMzimba uyawunciphisa umngcipheko wesifo sengqondo esixhalabisayo? Uhlalutyo lwe-Meta lwezifundo ezilindelekileyo

-IziPhumo zokuSebenza kwi-Cognition kunye ne-Alzheimer's Disease: Yintoni Esiyaziyo?