Funda ukuthanda umthambo

Uyazi ukuba umthambo ulungile kuwe. Inokukunceda ukunciphisa umzimba, ukunciphisa uxinzelelo kunye nokunyusa imeko yakho. Uyazi ukuba iyanceda ukukhusela isifo sentliziyo kunye nezinye iingxaki zempilo. Kodwa ngaphandle kokwazi ezi zibakala, usenokuba nobunzima bokuzilolonga rhoqo.

Ukuphucula umbono wakho wokuzilolonga. Musa ukuyibona njengento nje wena kufanele yenza, kodwa njengento oyenzayo ndifuna ukwenza. Yilungelelanise imithambo yakho, ukuze ibe yinto ojonge phambili ukuyenza.

Ngeendlela ezininzi zokuzilolonga, akukho mfuneko yokuba ubandezeleke ngokuzilolonga ongakuthandiyo.

• Nyaniseka kuwe. Khangela imisebenzi ehambelana nobuntu bakho. Ukuba ulibhabhathane ekuhlaleni, zama imisebenzi yeqela, enje ngeeklasi zokudanisa, iklabhu yebhayisikile, okanye iqela elihambahambayo. Amaqela amaninzi amkela amalungu amatsha kuwo onke amanqanaba. Ukuba ukhuphiswano lukuqhuba, thatha ibhola ethambileyo okanye ujoyine iklabhu yokurola. Ukuba ukhetha ukuzilolonga wedwa, cinga ukubaleka okanye ukuqubha.
• Zama into entsha. Kukho umhlaba wonke wokuzilolonga ngaphandle, ukusuka kwiiklasi ze-salsa, ukuya kwi-kayaking, ukunyuka amatye. Awusoze wazi ukuba yeyiphi imisebenzi onokuyonwabela de uzame. Ke jonga okufumanekayo kwindawo yakho kwaye uyenzele. Nokuba kukukhwela ihashe, ukudanisa esiswini, okanye ipolo yamanzi, fumana umsebenzi okanye umdlalo onomdla kuwo kwaye ubhalise. Ukuba ukufumanisa kunzima ukuhamba wedwa, yiza nomhlobo okanye ilungu losapho.
• Shintsha umntwana wakho wangaphakathi. Cinga ngezinto owazonwabelayo njengomntwana kwaye uzame kwakhona. Ngaba yayiyi-roller skating, umdaniso, mhlawumbi ibasketball? Unokumangaliswa yindlela osonwabela ngayo ixesha lakho lobuntwana. Uluntu oluninzi lunamaqela abantu abadala kunye neeklasi onokuthi uzijoyine.
• Khetha indawo yakho emnandi. Ngaba uyakuthanda ukuba ngaphandle? Khetha izinto ezikukhuphela ngaphandle, ezinjengokuhamba, ukonyuka intaba, okanye ukwenza igadi. Ukuba ukhetha ukuzivocavoca ngaphakathi, cinga ngokubhukuda, imidlalo yevidiyo esebenzayo, okanye iyoga.
• Hlanganisa. Nokuba owona msebenzi umnandi ungakruqula xa usenza imihla ngemihla. Fumana izinto ezimbalwa ozithandayo uze uzixube. Umzekelo, ungadlala igalufa ngeMigqibelo, uthathe iiklasi ze-tango ngeMivulo, kwaye uqubhe amadolo ngolwesithathu.
• Yongeza ingoma. Ukumamela umculo kunceda ixesha kwaye kugcine isantya sakho siphezulu. Okanye, unokuzama ukumamela iincwadi zeaudiyo ngelixa uhamba okanye ukhwela ibhayisekile emileyo. Qiniseka nje ukuba ivolumu isezantsi ngokwaneleyo ukuba uve into eyenzekayo ejikeleze wena.

Ukuqala ngesiqhelo linyathelo nje lokuqala. Uya kudinga uncedo lokuhlala ukhuthazeka ukuze ugcine imikhwa yakho emitsha.

• Zikhumbuze indlela othanda ngayo ukwenza umthambo. Uninzi lwabantu luziva luhle ngokwenene emva kokwenza umthambo. Kodwa ngenxa yesizathu esithile, kunzima ukuyikhumbula loo mvakalelo ngaphambi kokuzilolonga kwakho okulandelayo. Njengesikhumbuzo, yenza amanqaku ambalwa malunga nendlela oziva ngayo emva kokuzilolonga. Okanye, thatha ifoto yakho emva kokuzilolonga kwaye unamathele kwifriji yenkuthazo.
• Yabelana ngenkqubela phambili yakho kwi-intanethi. Imidiya yokuncokola inikezela ngeendlela ezininzi zokwabelana ngenkqubela phambili yakho kunye nokufumana ingxelo elungileyo evela kubahlobo. Khangela iiwebhusayithi apho unokujonga khona ukuhamba kwakho kwemihla ngemihla okanye ukubaleka. Ukuba uthanda ukubhala, qala ibhlog malunga nokuzonwabisa kwakho.
• Bhalisela umsitho wesisa. Iziganeko zesisa zikunika ithuba lokuhamba, ukuskiya, ukubaleka, okanye ibhayisekile ngesizathu esihle. Ayisiyonto imnandi kuphela kwezi ziganeko, kodwa uqeqesho lwabo lunokunceda ukugcina ukukhuthaza kwakho. Uninzi lwezibonelelo lunceda abathathi-nxaxheba ngokulungiselela uqeqesho okanye iibhayisekile. Uya kulunga ngelixa udibana nabahlobo abatsha. Okanye, yonyusa inkuthazo yakho ngokusayinela umsitho kunye nosapho, abahlobo, okanye abantu osebenza nabo.
• Zivuze. Ziphathe ngokwakho ngokubetha iinjongo zakho. Cinga ngemivuzo exhasa iinzame zakho, ezinje ngezihlangu zokuhamba ezintsha, ukubek'esweni kwentliziyo, okanye iwotshi yeGPS onokuyisebenzisa ukulandelela ukusebenza kwakho. Imivuzo emincinci isebenza ngokunjalo, njengamatikiti ekonsathi okanye imovie.

Uthintelo - funda ukuthanda umthambo; Ukuphila kakuhle-funda ukuthanda umthambo

UArnett DK, uBlumenthal RS, uAlbert MA, et al. Isikhokelo se-2019 ACC / AHA kwisithintelo esiphambili sesifo sentliziyo: ingxelo yeAmerican College of Cardiology / American Heart Association Task Force kwizikhokelo zeKlinikhi yokuziQhelanisa. Ukujikeleza. Ngo-2019; 140 (11): e596-e646. IINKCUKACHA: 30879355 pubmed.ncbi.nlm.nih.gov/30879355/.

I-Buchner DM, iKraus WE. Umsebenzi womzimba. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 13.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Izinto ezisisiseko zomsebenzi. www.cdc.gov/physicalactivity/basics. Ukuhlaziywa ngoJuni 4, 2015. Ifikeleleke ngo-Epreli 8, 2020.

• Ukuzivocavoca kunye nokuqina komzimba