Ziziphi iinzuzo zokuhamba?

Umxholo

• Ngaba ukuhamba kulungile kuwe?
• 1. Tshisa iikhalori
• 2. Yomeleza intliziyo
• 3. Unokukunceda ukuthoba iswekile yegazi lakho
• 4. Ukunciphisa iintlungu ezidibeneyo
• 5. Ukunyusa ukusebenza komzimba
• 6.Yandisa amandla akho
• 7. Ukuphucula indlela oziva ngayo
• Yandisa ubomi bakho
• 9. Yinyuse imilenze yakho
• 10. Ukucinga ngobuchule
• Iingcebiso zokuhlala ukhuselekile xa uhamba
• Uqala njani
• Ukuthatha

Ngaba ukuhamba kulungile kuwe?

Ukuhamba kunokubonelela ngezibonelelo ezininzi zempilo kubantu bayo yonke iminyaka kunye namanqanaba omzimba. Inokukunceda ukuthintela izifo ezithile kwaye wandise ubomi bakho.

Ukuhamba kukhululekile ukuba ukwenze kwaye kulula ukungena kulungelelwaniso lwakho lwemihla ngemihla. Konke okudingayo ukuqala ukuhamba sisibini esomeleleyo sezihlangu zokuhamba.

Funda ukuze ufunde ngezinye zezibonelelo zokuhamba.

1. Tshisa iikhalori

Ukuhamba kunokukunceda utshise iikhalori. Ukutsha kweekhalori kunokukunceda ugcine okanye ukunciphisa umzimba.

Ukutshisa kwakho ikhalori kuya kuxhomekeka kwizinto ezininzi, kubandakanya:

• isantya sokuhamba
• umgama ogqunyiweyo
• indawo (uya kutshisa iikhalori ezingaphezulu ezihamba ngentaba kunokuba uza kuzitshisa kwindawo ethe tyaba)
• ubunzima bakho

Unokumisela ikhalori yakho yokwenene ngokutsha ngekhalori yokubala. Uqikelelo oluqhelekileyo, ungabhekisa kule tshathi.

2. Yomeleza intliziyo

Ukuhamba ubuncinci imizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki kunokuwunciphisa umngcipheko wesifo sentliziyo esimalunga noku. Kwaye umngcipheko wakho unokunciphisa nangakumbi xa usonyusa ixesha okanye umgama ohamba ngawo ngosuku.

3. Unokukunceda ukuthoba iswekile yegazi lakho

Ukuthatha uhambo olufutshane emva kokutya kunokunceda ukuthoba iswekile yegazi lakho.

Isifundo esincinci safumanisa ukuba ukuthatha uhambo lwemizuzu eli-15 kathathu ngemini (emva kwesidlo sakusasa, isidlo sasemini, kunye nesidlo sangokuhlwa) kuphucule amanqanaba eswekile yegazi ngaphezulu kokuthatha uhambo lwemizuzu engama-45 kwenye indawo emini.

Uphando olungakumbi luyafuneka ukuqinisekisa ezi ziphumo, nangona kunjalo.

Cinga ngokwenza ukuhamba emva kwesidlo kube yinto eqhelekileyo yesiqhelo. Inokukunceda ulingane nokuzilolonga imini yonke.

4. Ukunciphisa iintlungu ezidibeneyo

Ukuhamba kunokunceda ekukhuseleni amalungu, kubandakanya amadolo kunye nesinqe. Kungenxa yokuba iyanceda ukuthambisa kunye nokomeleza izihlunu ezixhasa amalungu.

Ukuhamba kunokubonelela ngezibonelelo kubantu abaphila nesifo samathambo, njengokunciphisa iintlungu. Kwaye ukuhamba ngeekhilomitha ezi-5 ukuya kwezi-6 ngeveki kunokunceda ekuthinteleni isifo samathambo.

5. Ukunyusa ukusebenza komzimba

Ukuhamba kunokuwunciphisa umngcipheko wokuba nomkhuhlane okanye umkhuhlane.

Olunye uphononongo lwalandelela abantu abadala abali-1 000 ngexesha lomkhuhlane. Abo bahamba ngesantya esilinganiselweyo kwimizuzu engama-30 ukuya kwengama-45 ngosuku babeneepesenti ezingama-43 ezimbalwa zeentsuku zokugula kunye nosulelo oluncinci lokuphefumla okuphezulu.

Iimpawu zabo ziye zancitshiswa ukuba bayagula. Oko kwafaniswa nabantu abadala besifundo ababehleli phantsi.

Zama ukungena kuhambo lwemihla ngemihla ukuze ufumane ezi zibonelelo. Ukuba uhlala kwimozulu ebandayo, ungazama ukuhamba kwitayitile okanye ujikeleze ivenkile yangaphakathi.

6.Yandisa amandla akho

Ukuhambahamba xa udiniwe kunokuba sisikhuthazi esinamandla ngakumbi kunokubamba ikomityi yekofu.

Ukuhamba kukonyusa ukuhamba kweoksijini emzimbeni. Inokonyusa amanqanaba e-cortisol, i-epinephrine, kunye ne-norepinephrine. Ezi ziihormoni ezinceda ukuphakamisa amanqanaba amandla.

7. Ukuphucula indlela oziva ngayo

Ukuhamba kunokunceda impilo yakho yengqondo. bonisa ukuba inokunceda ukunciphisa uxinzelelo, uxinzelelo kunye nomoya ongathandekiyo. Inokuphucula ukuzithemba kunye nokunciphisa iimpawu zokurhoxa eluntwini.

Ukufumana ezi zibonelelo, jolisa kwimizuzu engama-30 yokuhamba ngokukhawuleza okanye olunye ulolongo lomndilili lweentsuku ezintathu ngeveki. Ungayiqhekeza ube kukuhamba kwemizuzu eli-10.

Yandisa ubomi bakho

Ukuhamba ngesantya esikhawulezayo kunokwandisa ubomi bakho. Abaphandi bafumanisa ukuba ukuhamba ngesantya esiphakathi xa kuthelekiswa nokuhamba kancinci kuye kwabangela ukuncipha komngcipheko wokufa kwabantu abangama-20 eepesenti.

Kodwa ukuhamba ngokukhawuleza okanye ngokukhawuleza (ubuncinci iikhilomitha ezi-4 ngeyure) kunciphise umngcipheko ngeepesenti ezingama-24. Uphononongo lujonge umbutho wokuhamba ngesantya esikhawulezayo ngezinto ezinokubangela ukusweleka, isifo sentliziyo, kunye nokufa ngumhlaza.

9. Yinyuse imilenze yakho

Ukuhamba kunokuqinisa izihlunu emilenzeni yakho. Ukuze wakhe amandla angakumbi, hamba kwindawo eneenduli okanye kwindawo yokunyathela ngeenyawo othambekileyo. Okanye fumana iindlela ngezinyuko.

Kwakhona thengisa ukuhamba kunye neminye imisebenzi yoqeqesho enje ngebhayisikile okanye ukubaleka. Unokwenza imithambo yokuxhathisa njenge squats, imiphunga, kunye ne curls zomlenze ukuqhubela phambili ithoni kunye nokuqinisa imisipha yomlenze wakho.

10. Ukucinga ngobuchule

Ukuhamba kunokunceda ukucoca intloko yakho kwaye kukuncede ucinge ngobuchule.

Isifundo esasibandakanya iimvavanyo ezine xa kuthelekiswa abantu abazama ukucinga ngezimvo ezintsha ngelixa babehamba okanye behleli. Abaphandi bafumene abathathi-nxaxheba benze ngcono xa behamba, ngakumbi ngelixa behamba ngaphandle.

Abaphandi bagqiba kwelokuba ukuhamba kuvula ukuhamba ngokukhululeka kwezimvo kwaye yindlela elula yokunyusa ubuchule kunye nokwenza umthambo ngaxeshanye.

Zama ukuqalisa intlanganiso yokuhamba kunye noogxa bakho kwixesha elizayo xa unamathele kwingxaki emsebenzini.

Iingcebiso zokuhlala ukhuselekile xa uhamba

Ukuqinisekisa ukhuseleko lwakho ngelixa uhamba, landela ezi ngcebiso:

• Hamba kwiindawo ezibekelwe abahambi ngeenyawo. Khangela iindawo ezikhanyiswe kakuhle ukuba kunokwenzeka.
• Ukuba uhamba ngokuhlwa okanye kusasa ekuseni, nxiba ivesti ekhanyayo okanye ukukhanya ukuze iimoto zikubone.
• Nxiba izihlangu ezomeleleyo ngesithende esifanelekileyo kunye nenkxaso ye-arch.
• Nxiba iimpahla ezikhululekileyo.
• Sela amanzi amaninzi ngaphambi nasemva kohambo lwakho ukuze uhlale unamanzi.
• Faka i-sunscreen ukuthintela ukutshiswa lilanga, nakwiintsuku ezisibekele.

Uqala njani

Ukuze uqalise ukuhamba, konke okuya kuyidinga zizicathulo zokuhamba eziqinileyo. Khetha indlela yokuhamba ecaleni kwekhaya lakho. Okanye jonga indawo entle ongahamba ngayo kwindawo yakho, ezinje ngomkhondo okanye elunxwemeni.

Unokufumana kwakhona umhlobo okanye ilungu losapho ukuba lihambe nawe kwaye likubambe uxanduva. Ngenye indlela, unokongeza ukuhamba kwindlela yakho yemihla ngemihla. Nazi ezinye izimvo:

• Ukuba uyakhwela, yehla ebhasini okanye uloliwe umise kwangoko uhambe indlela eseleyo yokuya emsebenzini.
• Ipaki ekude neofisi yakho kunesiqhelo kwaye uhambe uye usiya emotweni yakho.
• Cinga ukuhamba endaweni yokuqhuba xa ubaleka. Ungayigqiba imisebenzi yakho kwaye uzilolonge ngexesha elinye.

Ukuthatha

Ukuhamba kunokukwenza ukuzilolonga kwemihla ngemihla kubantu bayo yonke iminyaka kunye namanqanaba omzimba.

Cinga ngokufumana i-pedometer okanye enye tracker yokomelela komzimba ukugcina umkhondo wamanyathelo akho emihla ngemihla. Nazi ezinye zokujonga.

Khetha indlela yokuhamba kunye nenjongo yenyathelo yemihla ngemihla efanelekileyo kubudala bakho nakwinqanaba lomzimba.

Ukufudumala kunye nokupholisa phantsi ngaphambi kokuhamba ukunqanda ukwenzakala. Soloko uthetha nogqirha wakho ngaphambi kokuqala inkqubo yokomelela komzimba.