Ukuhamba Ngempilo Yengqondo Nenkumbulo

Ingabe bewazi lokho ukuhamba kungasiza ukuthuthukisa impilo yengqondo nenkumbulo? Iqiniso! Eqinisweni, ucwaningo luye lwabonisa ukuthi a i-briskwalk kungaba yindlela ephumelelayo yokunciphisa ukucindezeleka, ukukhathazeka nokucindezeleka. Lokhu futhi kusiza ukugcina eyakho ubuchopho busebenza futhi bunempilo, okubalulekile ekugcineni ukusebenza kwenkumbulo yesikhathi esifushane enempilo.

Ngakho-ke uma ufuna indlela yokuthuthukisa impilo yakho yengqondo nenkumbulo, ukuhamba akuyona nje indlela enhle yokuthuthukisa impilo yakho yonke, kodwa futhi kuyindlela enhle yokuthuthukisa isimo sakho sengqondo nenkumbulo. Ngakho phuma lapho futhi uhambe!

Izinkinga Ezi-5 Zezempilo Yengqondo - Ukuhamba

1. Ukucindezeleka: Ukuhamba ngezinyawo kungaba yindlela enhle yokukhulula ukucindezeleka. Ukuvivinya umzimba okunomthelela omncane okwenza inhliziyo yakho ishaye, futhi kuyindlela enhle yokusula ingqondo yakho futhi uphumule.

2. ukukhathazeka: Ukuhamba ngezinyawo kungasiza ekunciphiseni ukukhathazeka. Ikukhipha ngokwemvelo futhi ikuvumela ukuthi ushaywe umoya, ongasiza ukuzolisa ingqondo yakho.

3. Ukucindezeleka: Ukuhamba kuboniswe njengendlela yokwelapha ephumelelayo yokucindezeleka. Kuyasiza ukukhulula ama-endorphin, angathuthukisa isimo sakho sengqondo.

4. ADHD: Ukuhamba ngezinyawo kungasiza ukuthuthukisa ukugxila nokugxilisa ingqondo kubantu abane-ADHD. Ibavumela ukuthi baphumele ngaphandle futhi bazulazule, okungabasiza bagxile kangcono.

5. Isifo i-Alzheimer: Ukuhamba kukhonjisiwe kusiza ukugcina ubuchopho busebenza futhi bunempilo, okubalulekile ekuvimbeleni Isifo i-Alzheimer kanye nezinye izinhlobo zokuwohloka komqondo.

Ukuhambela impilo yengqondo: Kusebenza kanjani?

Impilo yengqondo ivamise ukuba yisihloko okungakhulunywa ngaso obala. Lokhu kungenxa yokuthi impilo yengqondo ivame ukubonwa njengesihloko esingavumelekile. Abantu bavame ukungabaza ukukhuluma ngabo izinkinga zempilo yengqondo ngoba banamahloni noma banamahloni.

Izinkinga zempilo yengqondo zingaba buhlungu kakhulu. Zingabangela ukucindezeleka nokukhathazeka okukhulu, futhi kungase kube nzima kakhulu ukubhekana nazo. Kwezinye izimo, abantu abanezinkinga zempilo yengqondo bangadinga imithi noma ukwelashwa ukuze balawule isimo sabo.

Impilo yengqondo yindaba ebalulekile, futhi kubalulekile ukukhuluma ngayo ngokukhululekile. Uma unenkinga yezempilo yengqondo, sicela ungangabazi ukuthola usizo. Kunezinsiza eziningi ezitholakalayo, futhi kukhona nabantu abaningi abazimisele ukusiza.

Ukuhamba ngokushesha kukhonjiswe ukuthi kuyindlela yokwelapha ephumelelayo yokucindezeleka. Olunye ucwaningo lwathola ukuthi ukuhamba kuphumelela njengemithi yokucindezeleka ekwelapheni ukucindezeleka okuncane kuya kokulinganisela. Ukuhamba nakho kungasiza ekunciphiseni ukukhathazeka futhi kuthuthukise ukulala. Zonke lezi zinzuzo zingaholela ekuthuthukiseni impilo yengqondo.

Uma kuziwa ekuthuthukiseni impilo yengqondo, kunamasu amaningi ahlukene angasebenza ngempumelelo. Abanye abantu bangase badinge imithi ukuze balawule impilo yabo yengqondo, kuyilapho abanye bengase bazuze ekwelapheni noma ekululekweni.

Ukuhamba kuyindlela enhle yokuthuthukisa impilo yakho yengqondo kanye ukuqina kobuchopho, futhi kuwukuzivocavoca okuphephile nokusebenzayo kwasebekhulile. Ukuhamba kusiza ukunciphisa ukucindezeleka nokukhathazeka, futhi kungathuthukisa ukusebenza kwenkumbulo yakho. Ngaphezu kwalokho, ukwelula ngobumnene nokuhamba isikhathi eside kuyindlela enhle yokuphuma ngaphandle futhi ujabulele umoya omusha. Futhi kuyindlela enhle yokuhlangana nabantu abasha nokwenza abangani abasha.

Kwenzani ukuhamba imizuzu engama-30 ngosuku?

Imizuzu engama-30 yokuzivocavoca nsuku zonke yanele ukwandisa ukuqina kwenhliziyo namandla enhliziyweni. Kuphinde kwehlise ubungozi bezinkinga zempilo ezahlukahlukene njengesifo sikashukela, i-osteoporosis kanye nezinhlobo ezithile zomdlavuza. Ukuhamba kusiza futhi ukuthuthukisa impilo yengqondo ngokunciphisa ukucindezeleka, ukukhathazeka nokucindezeleka.

Uma usaqala, kuwumqondo omuhle ukuhamba nje ukhululekile. Njengoba uthola ukhululekile, ungakwazi kancane kancane ukwandisa isivinini sakho. Futhi qiniseka njalo ukuthi ulalela umzimba wakho, futhi uyeke uma uzizwa ukhathele noma unesiyezi.

Ngaphezu kwezinzuzo zempilo yengqondo ezishiwo ngenhla, ukuhamba imizuzu engu-30 ngosuku nakho kunezinzuzo eziningi zokuvimbela ngokomzimba. Ukuhamba kuyindlela enhle yokuthuthukisa ukuqina kwenhliziyo namandla enhliziyweni. Kuyasiza futhi ekunciphiseni ingozi yezinkinga zempilo ezihlukahlukene, kuhlanganise nesifo sikashukela, ukukhumuzeka kwamathambo, nezinhlobo ezithile zomdlavuza.

-Ukuhamba kungasiza ukuthuthukisa inkumbulo ngokugcina ubuchopho busebenza futhi bunempilo.

-Ukuhamba kusiza futhi ukwandisa ukugeleza kwegazi ukuya ebuchosheni, okubalulekile ekusebenzeni komqondo.

-Ukuhamba kukhonjiswe ukuthi kunciphisa ingozi yokuba nesifo i-Alzheimer kanye nezinye izinhlobo zokuwohloka komqondo.

Izinzuzo zezempilo zokuhamba ngezinyawo nsuku zonke ziningi. Ukwengeza, ukuhamba kunezinzuzo zempilo yengqondo njengokunciphisa ukucindezeleka, ukuthuthukisa imizwa, ukukhathazeka, nokucindezeleka. Ngakho-ke uma ufuna indlela yokuthuthukisa impilo yakho iyonke, okudingayo nje izicathulo ezithokomele kanye nogqozi oluthile! Qala ngokukwenza imizuzu engu-30 ngosuku, futhi uzobona izinzuzo ngokushesha. Impilo yakho yengqondo, inkumbulo, kanye nempilo yomzimba konke kuzothuthuka ngenxa yalo msebenzi olula.

Ukuhamba: Nciphisa ukhalo lwakho, uthuthukise impilo yakho

Ukuhamba kuyindlela enhle yokwehlisa isisindo futhi ube sesimweni esihle. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukuhamba kungase kuphumelele njengokugijima uma kuziwa ekulahlekelweni kwesisindo. Ngakho-ke uma ufuna ukunquma ukhalo lwakho futhi uthuthukise impilo yakho, qala ukuhamba namuhla!

Ukuhamba ngokushesha kuwukuzivocavoca okuphelele kwabadala. Kunomthelela omncane, okwenza kube mnene emalungeni akho, futhi kuyindlela enhle yokuthuthukisa impilo namandla akho enhliziyo nemithambo yegazi. Ngaphezu kwalokho, ukuhamba ngezinyawo kungasiza ekunciphiseni ukucindezeleka nokukhathazeka, futhi kungathuthukisa ukusebenza kwenkumbulo yakho. Ngakho-ke uma ufuna indlela ephephile nesebenzayo yokuhlala usebenza futhi unempilo, qala ukuhamba namuhla!

Ukuhamba ngezinyawo kuyindlela enhle yokuphumela ngaphandle futhi ujabulele umoya ohlanzekile. Futhi kuyindlela enhle yokuhlangana nabantu abasha nokwenza abangani abasha. Ngakho uma ufuna a indlela ejabulisayo neyomphakathi ukuze uhlale ukhuthele,aqale ukuhamba namuhla.

Ukuhamba ngezinyawo kuwukuzivocavoca okuphelele kwabadala. Inomthelela ophansi futhi kulula kumalunga, okwenza kube indlela enhle yokuhlala usebenza njengoba ukhula. Ukuhamba kusiza futhi ukuthuthukisa ibhalansi nokuxhumana, okungasiza ekuvimbeleni ukuwa. Ngakho-ke uma uyisakhamuzi esiphezulu sifuna indawo ephephile futhi Eqinisweni, ucwaningo luye lwabonisa ukuthi ukuhamba ngezinyawo kungase kuphumelele njengokugijima uma kuziwa ekunciphiseni isisindo. Ngakho-ke uma ubheke ukunciphisa amaphawundi, qala ukuhamba namuhla!

Kusho ukuthini ukuqina?

Ukufaneleka kubhekisela ekuqineni ngokomzimba kanye nokuba nempilo engokwengqondo. Lokhu kusho ukwenza imisebenzi yansuku zonke ngamandla nangokuqaphela. Kusho futhi ukuba nomzimba ophilile ongazweli ezifweni. Ukufaneleka kahle kudinga kokubili ukuzivocavoca kwe-aerobic kanye ne-anaerobic. Okwangaphambili kwandisa izinga lokushaya kwenhliziyo yakho kanye nokudla komoya-mpilo emzimbeni wakho kuyilapho lokhu kusiza ukwakha amandla emisipha.

Indlela engcono kakhulu yokuthuthukisa izinga lakho lokufaneleka futhi uqalise ngonyawo olulungile ukuqala ngamagoli amancane. Qala ngokungeza kancane kancane imizuzu embalwa ohambeni lwakho lwansuku zonke, bese usebenza indlela yakho efika emaminithini angama-30. Uma usukhululekile ngalokho, ungaqala ukungeza kweminye imisebenzi ye-aerobic njengokugijima noma ukuhamba ngebhayisikili. Ngokukuthatha isinyathelo esisodwa ngesikhathi, uzobe usendleleni eya kokufaneleka kangcono ngokushesha!

Ukufaneleka ngesinye sezihloko ezidume kakhulu ku-Facebook

Xhumana nathi ku-Facebook ku- https://facebook.com/pg/MemTrax

Abantu bahlala babelana ngamathiphu nezeluleko zokuhlala unempilo futhi ubukeka umuhle. Ukufaneleka kuyimboni enkulu, futhi kunenqwaba yemikhiqizo namasevisi angakusiza ukuthi ube sesimweni esihle.

I-Facebook iyindawo enhle yokuthola ulwazi mayelana nokufaneleka. Ungathola izindlela zokupheka, ukujima, iqembu lokuhamba ngezinyawo, nezeluleko ezivela kochwepheshe. Kukhona futhi amaqembu amaningi namakhasi anikelwe ekuziqeqesheni, futhi ungajoyina noma yimaphi ukuze uqalise ohambweni lwakho lokufaneleka.

Indlela engcono kakhulu yokuhlala ufanelekile ukuthola okuthile okujabulela ukukwenza. Uma ukuzonda ukugijima, ungagijimi! Kunenqwaba yezinye izivivinyo ezingakusiza ukuthi ube sesimweni esihle. Zama ukuhamba ngezinyawo noma ukugibela ibhayisikili, noma ubhalisele ikilasi lokudansa. Isihluthulelo siwukuthola okuthile ozonamathela kukho, ngakho-ke thola okuthile okujabulelayo futhi ukuthathe!

Thola izicathulo ezifanele zokuhamba

Ipheya elihle lezicathulo zokuhamba ezijwayelekile libalulekile ukuze uthole okuningi ekuhambeni kwakho. Izicathulo zokuhamba kufanele zikhululeke futhi zisekele, futhi kufanele zinikeze ukudonsa okuhle.

Uma kuziwa ekutholeni izicathulo ezihambayo ezihamba kahle, kunezinketho eziningi ezahlukene ongakhetha kuzo. Eminye yemikhiqizo edume kakhulu yezicathulo zokuhamba ihlanganisa i-Nike, Adidas, Asics, New Balance and Brooks.

Umkhiqizo ngamunye unikeza isethi yawo ehlukile yezici nezinzuzo. Ngakho-ke kubalulekile ukwenza ucwaningo lwakho ngaphambi kokuthenga. Kubalulekile futhi ukuthi uzame ngamapheya amaningana ahlukene ezicathulo ngaphambi kokwenza isinqumo sokugcina.

Kubalulekile futhi ukuthola usayizi ofanele. Izicathulo ezincane kakhulu noma ezinkulu kakhulu zingabangela amabhamuza nezinye izinkinga zezinyawo. Ngakho-ke kubalulekile ukukala izinyawo zakho ngokunembile futhi uthenge usayizi wesicathulo esifanele.

Isikhathi esingcono kakhulu sokuthenga izicathulo zokuhamba ezijwayelekile kuntambama noma kusihlwa, lapho izinyawo zakho cishe zizoba zikhulu kakhulu. Futhi khumbula, kuwumqondo omuhle ukuzama ngamapheya ambalwa ahlukene ezicathulo ngaphambi kokuthenga futhi uhambe kancane.

Ukuhamba kuyithuthukisa kanjani inkumbulo?

Ukuhamba ngezinyawo kungasiza phuthukisa inkumbulo ngokugcina ubuchopho busebenza futhi bunempilo. Lo msebenzi usiza futhi ukwandisa ukugeleza kwegazi ebuchosheni, okubalulekile ekusebenzeni kwengqondo. Ukwengeza, kukhonjisiwe ukunciphisa ingozi yokuba nesifo i-Alzheimer kanye nezinye izinhlobo zokuwohloka komqondo. Ucwaningo lokuzivocavoca kanye nenkumbulo lubonise ukuthi ukuzivocavoca kungathuthukisa ukusebenza kwengqondo nenkumbulo.

Funda ocwaningweni olwengeziwe:

Umsebenzi Wokuhamba Nokuqonda: Ukubuyekeza

-Umthelela Wokuzivocavoca Kumsebenzi Wokuqonda Kubantu Abadala: Ukubuyekezwa Okuhlelekile

-Ingabe Umsebenzi Womzimba Wehlisa Ingozi Yokuwohloka Komqondo? Ukuhlaziywa Kwe-Meta Yezifundo Ezingase Zikhona

-Exercise Effects on Cognition and Alzheimer's Disease: Yini Esiyaziyo?