Kungani ukuhamba kungase kube ukuzivocavoca okungcono kakhulu ongakwenzi ngokwanele

Okuthathwayo Okubalulekile

• Ukuhamba ngokushesha kuthuthukisa amandla futhi kusiza ukushisa ama-calories.
• Uhambo lwansuku zonke lwemizuzu engu-10 nje lunganikela emigomeni yokuzivocavoca enconyiwe.
• Ukuhamba kuthuthukisa ukulawulwa kwesisindo futhi kwehlisa izingozi zezifo ezingapheli.
• Umjikelezo ovamile wokuhamba ungathuthukisa impilo yengqondo nenkumbulo.
• Ukuhamba kuqinisa amathambo futhi kusiza ekuvimbeleni ukukhumuzeka kwamathambo.

Isingeniso Sezinzuzo Zokuhamba

Ukuhamba kuwukuzivivinya okuyisisekelo okunikeza ukuthuthukiswa okuhlukahlukene kwezempilo futhi kusebenza njengendawo yokungena engokokufaneleka okungcono. Kuyasiza ukugcina isisindo esinempilo futhi kusiza ukulahlekelwa isisindo. Ukuhamba usheshe kuvinjwe noma kulawule izimo zempilo ezifana nesifo senhliziyo, unhlangothi, umfutho wegazi ophakeme, umdlavuza, nesifo sikashukela sohlobo 2. Iphinde ithuthukise ukuqina kwenhliziyo nemithambo yegazi nokukhuthazela kwemisipha.

Ukwengeza ukuhamba ngokushesha esimisweni sakho kungaqinisa amathambo nemisipha. Iphinde ithuthukise imizwa, ukuqonda, inkumbulo, kanye nekhwalithi yokulala. Phakathi nokuhamba, ukucindezeleka nokungezwani kuvame ukuncipha, okuholela enhlalakahleni engokomzwelo ethuthukisiwe. Abantu abaningi bayaqaphela ukuthi lapho behamba kakhulu—ngokushesha, beya kude, futhi njalo—kuyilapho abathola izinzuzo ezinkulu zezempilo.

Ukuqeqeshwa kwesikhashana, okuhlanganisa izikhathi zokuhamba ushesha nokungcebeleka, kusebenza kahle ekuqineni kwenhliziyo nemithambo yegazi nokushiswa kwamakhalori. Umnyango Wezempilo kanye Nezinsizakalo Zabantu wase-US uphakamisa ukuthi abantu abadala bahlanganyele okungenani imizuzu engu-150 yomsebenzi wokuvivinya umzimba omaphakathi noma imizuzu engu-75 yomsebenzi onamandla masonto onke. Ukuhamba kuyindlela enhle kakhulu yalokhu.

Ukufaka ukunwebeka kwangemva kokuhamba kungathuthukisa ukuguquguquka futhi kunciphise ingozi yokulimala. Ukuhamba kukhuthaza ukuqaphela, kudonsela ukunaka kwendawo okuzungezile futhi kuthuthukisa izinzuzo ezingokwengqondo. Imikhuba efana nokuzindla kokuhamba kwamaBuddha igqamisa ukuthi ukugxila ekuhambeni kunganciphisa kanjani umfutho wegazi futhi kunciphise ukucindezeleka. Ukuhamba kwemvelo, emahlathini noma ngasemifuleni, kunciphisa imizwa engemihle njengokukhathazeka, ukukhathala, nokudideka. Ukwamukela ukuhamba njengendlela yokuzivocavoca kungaveza intuthuko enkulu yezempilo, okukwenze kube isici esibalulekile sanoma iyiphi inqubo yokuphila kahle.

Ukuqonda Ukubaluleka Komsebenzi Womzimba Ovamile

Ukuvivinya umzimba njalo kubalulekile ukuze ulondoloze impilo nokuphila kahle. Imisebenzi efana nokuhamba inikeza izinzuzo eziningi, okuyenza ibe ukukhetha okungokoqobo. Ukuhamba kuwuhlobo lomsebenzi we-aerobic omaphakathi osiza ekulawuleni isisindo ngokushisa amakhalori. Ngokungeza umsebenzi ojwayelekile esimisweni sakho, unganciphisa ingozi yesifo senhliziyo, unhlangothi, kanye nezimo ezifana ne-metabolic syndrome kanye nesifo sikashukela sohlobo 2. Iphinde ithuthukise impilo yengqondo, inciphise ukudangala kanye nezimpawu zokukhathazeka ngenkathi ithuthukisa isimo sengqondo ngamakhemikhali obuchopho.

Umsebenzi ovamile ubuye uthuthukise amandla emisipha nokukhuthazela, uthuthukise amazinga wamandla. Abaningi bathola ukuthi ukuhamba ngezinyawo kuthuthukisa ikhwalithi yokulala, okuholela ekuqalekeni ngokushesha kokulala nokuphumula okujulile. Kungase futhi kube nomthelela omuhle empilweni yezocansi, ukwandisa amandla nokuzethemba, futhi kusize ukuvusa inkanuko nokuqhanyelwa.

Ukuhamba ngezinyawo kungaba umsebenzi wokuxhumana nabantu, okuvumela ukuxhumana nabangane nomndeni endaweni enempilo. Ithuthukisa ukusebenza kwengqondo, okuzuzisa kokubili izingane kanye nabantu abadala. Izinsiza zokuhamba ezivamile ekulawulweni kwesisindo ngokusheshisa ukushiswa kwamakhalori nokuthuthukisa imetabolism. Ucwaningo lukhombisa ukuthi ukuhamba imizuzu eyi-150 ngesonto kunganciphisa kakhulu izingozi zezempilo.

Sengiphetha, ukubaluleka kokuzivocavoca akukwazi ukweqiwa. Ngezinzuzo eziningi zokuhamba, kukhuthazwa njengendlela elula kodwa esebenzayo yokuthuthukisa impilo.

Ukuhamba: Indlela Elula Yokufaneleka

Ukuhamba kuwukuzivocavoca okuqondile okuthuthukisa ukuqina ngaphandle kwesidingo semishini ebizayo noma ukuqeqeshwa okuyinkimbinkimbi. Iningi labantu selihamba ngezinyathelo eziphakathi kuka-3,000 nezi-4,000 nsuku zonke, libeka isisekelo somsebenzi ojwayelekile. Ngokuhlanganisa ukuhamba esimisweni sakho, ungathuthukisa kakhulu impilo yakho engokomzimba.

Ucwaningo lubonisa ukuthi ukuhamba njalo kunikeza izinzuzo eziningi zezempilo. Yandisa ukungena kwe-oxygen futhi iqinise inhliziyo, ithuthukise ukujikeleza kwegazi futhi yehlise umfutho wegazi. Ukunyakaza okumnene kubuye kubambezele ukukhula kwe-arthritis, kugcina ukuminyana kwamathambo, nemisipha yethoni.

Ukuhamba akuzuzisi umzimba nje kuphela kodwa nengqondo nemizwelo. Labo abahamba njalo babika ukucindezeleka okuncane, imizwa engcono, nokulala okungcono. Ukuhamba kungakwenza uzizwe umncane futhi unomdlandla, kube nomthelela omuhle endleleni obheka ngayo impilo yakho.

Kwabaqalayo noma abanenkinga yezempilo, kuwukuhlakanipha ukubonana nodokotela ngaphambi kokuqala. Izimpahla ezibalulekile zihlanganisa izicathulo ezisekelayo, ezinethezekile. Umjikelezo omuhle wokuhamba uhlanganisa ukufudumala kwemizuzu emi-5, imizuzu engu-15 yokuhamba ngokushesha, ukuma ngendlela efanele, nokushwiba izingalo. Qedela ngokwelula okupholile futhi okuthambile.

Ukuhamba izikhathi ezingu-3-4 ngesonto kuvumela ukwanda kancane kancane kobude nokuqina. Le ndlela yakha ukukhuthazela ngaphandle kokucindezela umzimba ngokweqile. Ukuhlala u-hydrated kuyisihluthulelo; phuza ilinti lamanzi ngaphambi nangemuva kokuhamba, futhi uphuze amanzi njalo ngemva kwemizuzu engu-20.

Ukusebenzisa i-pedometer noma i-tracker yokufaneleka kungakhuphula ugqozi, kuguqule ukuhamba kube umgomo olinganisekayo. Ngomzamo oqhubekayo, lesi simiso esilula singaholela ekuthuthukisweni okukhulu kokubili kwezempilo ngokomzimba nangokwengqondo.

Impilo ye-Cardiovascular and Walking

Ukuhamba njalo kuthuthukisa impilo yenhliziyo nemithambo yegazi kakhulu. Akugcini nje ngokukhuthaza indlela yokuphila enempilo kodwa futhi yehlisa ingozi yesifo senhliziyo nesifo sohlangothi. Ucwaningo lubonisa ukuthi ukuhamba okungenani imizuzu engu-30 nsuku zonke kungathuthukisa kakhulu impilo yenhliziyo. Ukuhamba kusiza ukwehlisa i-cholesterol ye-LDL, kuthuthukisa ukujikeleza kwegazi, futhi kulawula umfutho wegazi ngempumelelo.

Ukuhamba ngezinyawo okulingene, njengokuzuza izinyathelo ezingu-4,000 nsuku zonke, nakho kunikeza izinzuzo zenhliziyo nemithambo yegazi. Lo msebenzi uvimbela ukuzuza kwesisindo, isici esibalulekile ekugcineni impilo yenhliziyo. Kuyasiza futhi ukuphatha umfutho wegazi ophakeme kanye nesifo sikashukela, okuyizinto eziyingozi ezifweni zenhliziyo nemithambo yegazi.

Kulabo abanezimo zenhliziyo, ukuhamba kuphephile futhi kuqinisa imisipha yenhliziyo. Futhi kunciphisa ingozi yezenzakalo zenhliziyo nemithambo yegazi. Izifundo zokubheka zixhumanisa ukuhamba okwandisiwe nengozi ephansi yesifo senhliziyo nemithambo yegazi. Ukuhlaziywa kwe-meta okutholwe ukuhamba imizuzu engama-30 nsuku zonke, izinsuku ezinhlanu ngesonto, kunciphisa ingozi yesifo senhliziyo ngo-19%.

Izinzuzo zokuhamba zisebenza kubo bonke ubudala, kusukela kwabancane kuya kwabadala. Izinhlelo ezisekelwe ku-Pedometer zandisa amazinga okuhamba, zikhuthaza umsebenzi womzimba. Ukufaka ukuhamba ezindleleni zansuku zonke, njengokuya emsebenzini, kusekela impilo yenhliziyo futhi kukhuthaza indlela yokuphila esebenzayo.

Ukulawulwa Kwesisindo Ngokuhamba

Ukuhamba kuyithuluzi elinamandla lokulawula isisindo nokulahlekelwa ngamakhilogremu. Ukuhamba njalo kusiza ukudala ukushoda kwekhalori, okuyisihluthulelo sokulahlekelwa isisindo. Ucwaningo lubonisa nokuthi ukuhamba ngemva kokudla kusiza ukulawula amazinga kashukela egazini, ukuthuthukisa impilo yonke.

Umtholampilo waseMayo weluleka ukuhamba imizuzu engama-45 ukuya ehoreni, kahlanu noma kasithupha ngesonto, ukuze unciphise isisindo. Kulabo abanempilo ematasa, ukuhamba ngezinyawo ube ngamaseshini amancane usuku lonke kuyazuzisa. Ukusebenzisa i-smartphone noma idivayisi egqokekayo ukulandelela izinyathelo kuthuthukisa ugqozi nokuziphendulela ohambweni lwakho lokulawula isisindo.

Ukuze ukhulise ukushuba kokuhamba kwakho, zama ukuhamba ukhuphuka noma usebenzise ukuqeqeshwa kwesikhashana. Ukwengeza ukunyakaza kwengalo kungandisa nokushiswa kwekhalori. Gxila ekuvumelaneni, hhayi ukuqapha ngokuqinile amakhalori noma ibanga, ukuze uthole inqubekelaphambili esimeme.

Qala ngejubane elimaphakathi futhi ugqoke izicathulo ezinethezekile ukuze ujabulele futhi uzuze ekuhambeni. Ukuhamba ngesivinini esisheshayo imizuzu engu-30 kungashisa ama-calories angu-150, kusiza ekulawuleni isisindo. Lokhu kunomthelela kuzo zonke izindleko zakho zekhalori.

Ukuhamba kusiza futhi ukulondoloza imisipha ethambile, okuthuthukisa izinga lakho lokugayeka kokudla kanye nezinsiza ekugcineni isisindo. Yehlisa amafutha esiswini, yehlise ubungozi bezinkinga zempilo ezihlobene nesisindo esiningi. Ucwaningo lubonisa ukuthi u-94% wabagcini besisindo abaphumelelayo bahlanganisa ukuhamba endleleni yabo yansuku zonke.

Umnyango Wezempilo Nezinkonzo Zabantu uncoma okungenani imizuzu engu-150 yomsebenzi omaphakathi we-aerobic masonto onke. Ngisho nezilinganiso ezincane zokuzivocavoca umzimba zinomthelela ekulawulweni kwesisindo futhi kuthuthukise inhlalakahle jikelele. Ukumatanisa ukuhamba nokudla okulinganiselayo okucebile ngezithelo, imifino, nokusanhlamvu kuzosekela imigomo yakho yokulawula isisindo.

Izinzuzo Zengqondo Zokuhamba

Ukuhamba kuthuthukisa kakhulu ukusebenza kwengqondo, kuthuthukisa impilo yobuchopho nengqondo. Ukuhamba ngaphandle, ikakhulukazi, kunomthelela omkhulu ekusebenzeni kwengqondo. Imizuzu eyi-15 nje yokuhamba ngaphandle ingathuthukisa impendulo ye-P300 ye-neural, exhumene nokunaka nenkumbulo. Lokhu akubonakali ekuhambeni kwangaphakathi.

Abahamba ngaphandle baphinde babonise ukwehla okukhulu ezikhathini zokusabela phakathi nemisebenzi yengqondo. Lokhu kuthuthukiswa kuxhumanisa izici zemvelo ngokuqondile nokusebenza kwengqondo. Kubonisa ukuthi izilungiselelo zangaphandle zizuzisa kakhulu ekucaciseni kwengqondo kunokuhamba wedwa.

Ucwaningo lwe-Neuroimaging lwembula ukuthi ukuvivinya umzimba kwangaphandle kwenza kusebenze i-prefrontal cortex, ebalulekile emisebenzini yokuphatha. Ukuhamba okuvamile, okungenani imayela elingu-1 nsuku zonke, kunciphisa ubungozi bokonakala kwengqondo ngo-50% njengoba sikhula. Lokhu kuphakamisa umphumela wokuvikela wokuhamba empilweni yengqondo.

Izinzuzo zokuhamba zidlulela ngalé komsebenzi wokuqonda osheshayo. Kwenyusa umthamo wezindawo zobuchopho, kubalulekile ekucabangeni nasekuxazululeni izinkinga. Ukufaneleka kwe-aerobic okuthuthukisiwe okuvela ekuhambeni kuxhunywe kumthamo omkhulu we-hippocampal, okusiza inkumbulo.

Sengiphetha, ukuhamba kubalulekile ekugcineni nasekuthuthukiseni imisebenzi yengqondo, ukuvikela ekwehleni kwengqondo ngokuya ngeminyaka. Isixhumanisi phakathi kokuhamba nokuqaphela sigqamisa isidingo sokuhamba njalo ezindleleni zansuku zonke ukuze uthole impilo engcono yobuchopho.

Impilo Engokomzwelo Nokuhamba

Ukuhamba kuyindlela elula kodwa enamandla yokuthuthukisa impilo yengqondo. Akugcini nje ngokuthuthukisa isimo sengqondo kodwa futhi kusiza ukulawula ukukhathazeka nokucindezeleka. Ucwaningo lubonisa ukuthi ukuhamba emvelweni kunomphumela ojulile emoyeni kunokuhamba emadolobheni. Lokhu kuxhumana nemvelo kunganciphisa ukukhathazeka futhi kukhuthaze umuzwa wobunye.

Ukuhamba ekukhanyeni kwelanga nakho kungathuthukisa inhlalakahle engokwengqondo. Ukwelashwa kokukhanya kwelanga kusebenza ngempumelelo ekwelapheni ukudangala, okuhlanganisa nezinhlobo ezingezona ezesizini. Ukuhamba kukhulisa ukugeleza kwegazi ukuya ebuchosheni, kube nomthelela omuhle ohlelweni lokuphendula ukucindezeleka komzimba.

Ukuhamba nabanye kungakhulisa lezi zinzuzo. Ukuhamba komphakathi kunciphisa imizwa engemihle, kwehlisa ingcuphe yokucindezeleka, futhi kukhulisa ukuzethemba. Ukuhamba njalo, ngisho nangesikhathi esifushane, kungathuthukisa kakhulu impilo yengqondo.

Ukuqinisa Imisipha Namathambo

Ukuhamba kuwumsebenzi oyisisekelo empilweni ye-musculoskeletal, egxile emathanjeni nasemisipha. Kungumsebenzi othwala isisindo owukhiye wokwakha nokugcina ukuminyana kwamathambo. Lokhu kubalulekile ukuze ugweme i-osteoporosis. Ukuhamba akugcini nje ngokuqinisa amathambo kodwa futhi kukhulisa ukukhuthazela kwemisipha.

Ukwengeza ukuhamba ngokushesha esimisweni sakho sansuku zonke kungathuthukisa kakhulu ukulinganisela nokusebenzisana. Lokhu kubalulekile ekwehliseni ubungozi bokuwa nokuphuka, ikakhulukazi kubantu abadala. Ngisho nokuhamba okufushane okusheshayo kwemizuzu eyi-10 kungasiza ukugcina impilo yamathambo ngokujima okuvamile, okusesilinganisweni.

Izinzuzo zokuhamba zidlula amathambo, ukuqinisa imisipha yemilenze esekela futhi iqinise amathambo. Njengomsebenzi onomthelela omncane, ukuhamba kufinyeleleka kubantu bayo yonke iminyaka. Kuyingxenye ebalulekile yokufinyelela umgomo wokujima okunomthelela omaphakathi okungu-50 masonto onke.

Ukuhamba ngokushesha, ngesivinini esingamamayela angu-3 ukuya kwangu-4 ngehora, kusebenza kahle kakhulu ekuqiniseni amathambo nemisipha. Ivimbela ukulahleka kwamathambo futhi ikhulise ukuminyana, igqamisa ukubaluleka kokuhamba ezindleleni zokufaneleka. Ukuhamba okuvamile kungathuthukisa kakhulu impilo ye-musculoskeletal ngokuhamba kwesikhathi.

Iqhaza Lokuhamba Emsebenzini Wamasosha omzimba

Ukuhamba njalo kuqinisa isimiso somzimba sokuzivikela ezifweni, kudlala indima ebalulekile empilweni nasekuvivinyeni umzimba. Ukuhamba imizuzu engu-30-45 kuhlanganisa amaseli omzimba abalulekile njengamaseli abulalayo wemvelo (NK) namaseli e-cytotoxic T. Lawa maseli abalulekile ekulweni namagciwane. Lokhu kuvivinya umzimba okusesilinganisweni kuthuthukisa ukubhekwa kokuzivikela komzimba, kusiza umzimba ukulwa nezifo ngokuphumelelayo.

Ukuhamba kuthuthukisa ukujikeleza kwama-cytokines e-anti-inflammatory, okusekela impilo ye-metabolic nokuzivikela komzimba. Ngokungafani nokuvivinya umzimba okujulile, okungase kwenze amasosha omzimba abe buthaka okwesikhashana, ukuhamba njalo kunciphisa ingozi yokungenwa izifo. Ucwaningo lukhombisa ukwehla okungama-43% ezindabeni zokuphefumula okuphezulu emasontweni ayi-12 ngokuhamba okuvamile.

Ukuhamba futhi kuthuthukisa ukujikeleza kwama-immunoglobulins, kukhulisa ukuzivikela kwe-mucosal nokunciphisa ingozi yokutheleleka. Kungase kubambezele ngisho nokwehla kokuzivikela komzimba okuhlobene neminyaka, kusize ekulweni nezifo ezingamahlalakhona ezihlobene nokuguga.

Ukuhamba kuvuselela i-glucose kanye ne-lipid metabolism, kuthuthukisa ukusebenza komzimba nempilo yonke. Ucwaningo lubonisa ukuthi ukuhamba ngokushesha kwemizuzu engama-20-30 kungenza amaseli omzimba asebenze ngempumelelo. Lokhu kwenza ukuhamba kube umsebenzi obalulekile wamasosha omzimba aqinile kanye nempilo yonke.

Ukusebenzelana Komphakathi Ngokuhamba

Ukuhamba kungaphezu nje kohlobo lokuzivocavoca; kuwumsebenzi onamandla wokuxhumana nabantu. Ithuthukisa impilo yomzimba futhi iqinise izibopho zomphakathi. Ukuhamba nabangani noma ukujoyina izikhathi zokuzivocavoca zeqembu kungakhuphula ugqozi futhi kukhuthaze ukuxhumana okunenjongo. Lesi sici somphakathi siholela ebudlelwaneni obuqinile ngokuhlangana njalo nezingxoxo nje.

Izindawo ezingomakhelwane ezinezici ezihanjwa kalula, njengemigwaqo yaseceleni namapaki, zinikeza amathuba amaningi okuzijabulisa. Izakhamuzi zingashintshana ngekhanda noma izingxoxo ezimfushane, ezicebisa umphakathi. Lokhu kusebenzisana kusiza ukulwa nokuhlukaniswa nomphakathi, okuvamile ezindaweni zasemadolobheni, ngokukhuthaza umuzwa wokuba yingxenye.

Ukwethula imihlangano yokuhamba ngezinyawo empilweni yomsebenzi kungathuthukisa ukusebenzisana nokudala. Ukuhamba nozakwenu endaweni ekhululekile kukhuthaza inkhulumomphendvulwano evulekile. Le ndlela ithuthukisa umsebenzi womzimba futhi iqinise ubudlelwano bendawo yokusebenza ngezingxoxo ezinengqondo.

Isiko lase-Italy le-La Passeggiata, lapho imindeni nabangane behamba ndawonye, ligqamisa izinzuzo zomphakathi zokuhamba. Kubonisa ukuthi lokhu kuxhumana kwakha kanjani umphakathi osekelayo. Ukuhamba kuveza abantu amasiko nesipiliyoni, okucebisa ukuxhumana komphakathi emiphakathini eyahlukene.

Izindlela Ezinhle Kakhulu Zokwenza Ukuhamba Kuphumelele

Ukuze ukwandise izinzuzo zokuhamba, amasu ahlukahlukene angathuthukisa ulwazi lwakho nemiphumela. Qala ngokugcina ukuma okuhle ukuze uthuthukise izinsimbi zomzimba wakho. Yima umude, ubambe umnyombo wakho, bese ushwiba izingalo zakho emahlombe akho ukuze unyakaze kahle. Izicathulo ezifanele zibalulekile; khetha izicathulo ezinikeza ukwesekwa okwanele kanye ne-cushioning.

Ukuzifudumeza kanye nokupholisa phansi kuyizici ezibalulekile. Chitha imizuzu embalwa uhamba ngesivinini esithambile ngaphambi kokushintshela ekuhambeni okushesha. Ngemuva kokuhamba kwakho, faka izintambo eziqondise amathole akho, ama-hamstrings, nama-quads ukuze uthuthukise ukuguquguquka futhi uvimbele ukulimala.

Ukuhlanganisa izitayela zokuhamba ezihlukahlukene kuthuthukisa kokubili imiphumela yenhliziyo nemithambo yegazi. Cabangela ukuqeqeshwa kwesikhashana ngokushintshana phakathi kokuhamba ngokushesha nokugijima. Le ndlela ayigcini nje ngokunyusa izinga lokushaya kwenhliziyo yakho kodwa futhi yengeza injabulo esimisweni sakho. Ukuhamba ezindaweni ezahlukene kungacebisa ulwazi lwakho; kungakhathaliseki ukuthi kusezindaweni zasemadolobheni noma emapaki amahle, ngalinye linikeza izinzuzo ezihlukile.

Ukusebenzelana namathiphu okuhamba, njengokusebenzisa amabhendi okumelana nokukhanya noma ukuphatha ama-dumbbell alula, kungasiza ukubandakanya amaqembu emisipha amaningi. Ukuhamba emigwaqweni, kungakhathaliseki ukuthi kusezintabeni noma kuma-treadmill, kungase kube inselele emzimbeni wakho futhi kuthuthukise ukushiswa kwama-calorie. Ukuvumelana kuyisihluthulelo; ukulungisa izindlela zokuhamba zibe yisimiso sansuku zonke kungasiza ukuthuthukisa imikhuba ehlala njalo emavikini ambalwa nje.

Ukuhamba ngezinyawo kungaba yinto yokuxhumana nabantu. Kungakhathaliseki ukuthi unomngane noma nomngane onoboya, ukwabelana ngesipiliyoni kungathuthukisa ugqozi futhi kudale ukuxhumana okuhlala njalo. Ukujabulela imvelo nakho kungaba nezinzuzo ezingokwengqondo, ukunciphisa ukucindezeleka nokuthuthukisa isimo sengqondo.

Ngokuhlanganisa lawa macebiso namasu okuhamba, uzodala indlela yokuhamba ephumelelayo. Lesi simiso asikhuthazi nje kuphela impilo engokomzimba kodwa futhi nempilo engokomzwelo.

Ukudala Umjikelezo Wokuhamba

Ukudala isimiso sokuhamba esingaguquki kuyisihluthulelo sokufaka ukuzivocavoca empilweni yansuku zonke. Indlela ehlelekile ithuthukisa impilo yonke futhi iqinise imikhuba emihle yokuzivocavoca. Qala ngemigomo efinyelelekayo, njengokuhamba imizuzu engu-15 nsuku zonke futhi ukhuphuke ngemizuzu emi-5 masonto onke. Khomba imizuzu engu-150 yokuhamba masonto onke ukuze uthole izinzuzo zezempilo ezifana nempilo engcono yamalunga, ukujikeleza kwegazi, nokuma kwenhliziyo.

Ukukhetha izikhathi ezithile zokuhamba kusiza ukusungula uhlelo oluthembekile. Ukusa ekuseni noma ntambama ngokuvamile kulungele abaningi. Ukukhetha imizila ejabulisayo nakho kuthuthukisa ukusimama okujwayelekile. Cabangela izindlela ezisemapaki, eduze komakhelwane, noma amathrekhi asendlini ngezinsuku zemvula. Lokhu kuhlukahluka kugcina ugqozi luphezulu futhi kuvimbela isithukuthezi.

Ubuchwepheshe bungathuthukisa isimiso sakho. Sebenzisa izinhlelo zokusebenza noma amagajethi ukuze ulandelele ukuqhubeka futhi ugubhe ingqopha-mlando. Ukunqoba izithiyo ezifana nesimo sezulu esibi noma amandla aphansi kudinga ukuguquguquka. Ukulungisa izinqubo ngokuhamba endlini noma ngezikhathi ezihlukene kusiza ukugcina ukungaguquguquki.

Gxila ekumeni okuhle futhi ugqoke izicathulo zokugijima ezinethezekile ukuze uthole ulwazi olungcono. Uma izimo zempilo zikhona, thintana nodokotela ngaphambi kokuqala. Lapho wakha isimiso, shintsha into eyodwa kuphela ngesikhathi ukuze uphephe nokusebenza. Faka phakathi nezinsuku zokuphumula ukuze uvumele ukululama futhi ukhuthaze isimiso esihlala njalo.

Ukulandelela Inqubekelaphambili Ekuhambeni

Ukulandelela umsebenzi wokuhamba kuyisihluthulelo sokulinganisa ukuqhubeka kokufaneleka nokuhlala ugqugquzelekile. Izilandeleli zokufaneleka nezinhlelo zokusebenza zeselula zisiza ukuqapha amamayela okuhamba, izinyathelo, ubude besikhathi, namakholori ashisiwe. Le datha ibonisa amaphethini ezempilo kanye nemihlahlandlela yokulungiswa kwenjwayelo.

Ukugcina ijenali kunikeza isikhala sokuzindla ngenqubekelaphambili ngokomzimba nangokomzwelo. Ikhulisa ugqozi ngokuhamba kwesikhathi. Ukubhala ngesandla kuqinisa ukuxhumana nomzimba wengqondo, kuthuthukisa ukucabanga nokukhululeka kwengcindezi. Ngaphandle kokulandelela, impumelelo ingase iphele, yehlise ugqozi.

Ukusetha isisekelo ngezinyathelo ezimaphakathi zeviki kusiza ukusetha imigomo engokoqobo. Imigomo yesikhathi esifushane, njengokwengeza izinyathelo ezingu-1,000 nsuku zonke, isekela izifiso zesikhathi eside, njengokufinyelela izinyathelo ezingu-10,000. Ucwaningo lubonisa ukuhamba okungenani izinyathelo ezingu-7,000 nsuku zonke kunganweba impilo. Ukuhamba ngokushesha okungenani imizuzu engama-30 nsuku zonke kungcono kakhulu empilweni.

Izilandeleli eziningi zomsebenzi nazo zikala izinga lokushaya kwenhliziyo nekhwalithi yokulala, kanye nezinyathelo. Le mpendulo ibalulekile ekulandeleleni inqubekelaphambili nokuhlala unolwazi. Ukuqala ngemizuzu engu-10-15 yokuhamba ngezinyawo nsuku zonke kungakha imikhuba ehlala njalo. Ukulandelela inqubekelaphambili kusetha imigomo efinyelelekayo futhi kubungaza ukuthuthukiswa, kukhuphula ukwaneliseka nokufeza.

Ukuthola Isisusa Sokuhamba Ngokuqhubekayo

Ukugcina ugqozi lokuhamba kungaba inselele, nokho kubalulekile ukuze ube nesimiso esingaguquki. Ukubeka imigomo efinyelelekayo, ekhuphukayo kuyisihluthulelo sokuhlala uzinikele. Isibonelo, ukuhlose ukuhamba imizuzu engu-30 ngemva kokudla kwasekuseni kungakha umkhuba othembekile. Ukuhamba imizuzu engu-30-45, izikhathi ezinhlanu ngesonto, kunganciphisa kakhulu ingozi yokufa ngaphambi kwesikhathi ngenxa yezifo ezihlukahlukene. Lokhu kuqokomisa ukubaluleka kokuzivivinya njalo.

Ukuhamba nabangani akugcini nje ngokuthuthukisa ukuvivinya umzimba kodwa kukwenza kujabulise kakhudlwana. Ukuthola imizila emisha yokuhamba ngezinyawo noma ukungeza imisebenzi ejabulisayo, njengokudansa kwesikwele noma i-Zumba, kugcina ukuhamba kuheha. Ukulalela umculo noma ama-podcasts phakathi nohambo nakho kungathuthukisa injabulo, kukhuthaze ukuthi uhlale usebenza.

Isimo sezulu esibi singaba isithiyo ekuhambeni ngaphandle. Ukuhlela imisebenzi yasendlini, efana ne-yoga, kusiza ukugcina ugqozi naphezu kwezinselele zangaphandle. Ngisho nemizuzu emihlanu yokuhamba ngezinsuku zokugqugquzela kancane kungaholela esimisweni esingaguquki.

Ukulandelela ukuqhubeka ngejenali noma uhlelo lokusebenza lokufaneleka kuyithuluzi elinamandla lokugcina ugqozi. Ukucabanga ngezimpumelelo zakho zempilo nokuphila kahle kuqinisa izinzuzo zokuhlala usebenza. Ukugxila ezimisweni zomuntu siqu, njengokuchitha isikhathi sekhwalithi nomndeni phakathi nohambo, kungajulisa ukuzibophezela kwakho nokuxhumana kwakho nomsebenzi.

Izingozi Ezingenzeka kanye Nokucatshangelwa Ekuhambeni

Ukuhamba kuvame ukubonwa njengokuzivocavoca okungenamthelela omncane, nokho kunezingozi ezimbalwa okufanele uziqaphele. Izindawo ezingalingani zingabangela ukushelela nokuwa, umthombo ovamile wokulimala okungavinjelwa. Iziphazamiso ezifana nokusebenzisa omakhalekhukhwini, ukufunda, noma ukuthwala kakhulu nakho kungaholela ezingozini. Ukujaha noma ukuhileleka ezingxoxweni lapho uhamba kwandisa ingozi yezingozi.

Ukukhetha izicathulo ezifanele kuwukucatshangelwa okubalulekile kokuphepha. Kuye ngendawo, gqoka izicathulo ezingasheleli noma amabhuzu anezinzwane zensimbi ukuze unciphise ingozi yokulimala. Ukugcina izindlela zokuhamba zicacile futhi uvikele izintambo ngenkathi uhlanza ukuchitheka ngokushesha kungavimbela izingozi ezindaweni zomphakathi nezizimele.

Ngo-2022, bangu-7,522 abahamba ngezinyawo abalahlekelwa izimpilo zabo ezigamekweni zomgwaqo, isilinganiso esisodwa njalo ngemizuzu engama-70. Abahamba ngezinyawo kufanele basebenzise imigwaqo eseceleni uma kungenzeka. Lapho uwela imigwaqo, sebenzisa njalo izindlela eziphambanayo futhi ubheke kuzo zonke izinhlangothi ukuze uphephe. Gwema izindawo eziseduze ne-driveways nezindawo zokupaka lapho izimoto zingase zigcine khona.

Abashayeli nabo baneqhaza elibalulekile ekuphepheni kwabahamba ngezinyawo. Kufanele bashayele ngesivinini esiphephile ezindaweni ezinabantu abahamba ngezinyawo. Zinike abahamba ngezinyawo ezimpambanweni zomgwaqo futhi ume kahle ngaphambi kokuqinisekisa ukubonakala. Utshwala nezidakamizwa kukhubaza bobabili abashayeli nabahamba ngezinyawo, okwandisa kakhulu izingozi zezingozi. Abantu abadala kanye nezingane basengozini kakhulu futhi badinga izinyathelo zokuphepha ezengeziwe.

Isiphetho

Ukuhamba kugqama njengokuzivocavoca okuguquguqukayo nokunomthelela, okuletha izinzuzo eziningi zezempilo. Ithuthukisa impilo yenhliziyo nemithambo yegazi, isiza ekulawuleni isisindo, futhi ithuthukise ukusebenza kwengqondo. Iphinde ibe nendima ebalulekile enhlalakahleni engokomzwelo. Ngemizuzu engu-30 nje yokuhamba okumaphakathi kwezinsuku eziningi, abantu bangajabulela lo msebenzi wokuvivinya umzimba ongenamthelela omncane. Ayidingi imishini ekhethekile, okwenza ifinyeleleke kubo bonke.

Ukuhamba njalo akwehlisi nje kuphela izinga lokufa kodwa futhi kunciphisa ngempumelelo ingozi yezifo zenhliziyo nemithambo yegazi. Isebenza njengekhambi lemvelo lokuthuthukisa impilo yengqondo, ukunciphisa izimpawu zokucindezeleka nokukhathazeka. Ngokwenza isimiso sokuhamba esilawulekayo, ukulandelela inqubekelaphambili, kanye nokubeka imigomo ethile, abantu bangahlakulela umkhuba wokuqina oqhubekayo. Lo mkhuba ucebisa ukuphila kwabo.

Cabangela ukufinyelela abangani noma ukujoyina iqembu lokuhamba ngezinyawo ukuze uthole ukwesekwa okwengeziwe. Khumbula, zonke izinyathelo zingaholela ezinguqukweni eziguqukayo ohambweni lwakho lwezempilo. Ukuhamba kuyisinqumo esinamandla sokuphila okungcono.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.