Kungani ukuhamba ngebhayisikili kungenye yezindlela zokuzivocavoca ezinhle kakhulu emzimbeni wakho nasengqondweni

Okuthathwayo Okubalulekile

• Ukuhamba ngebhayisikili kuthuthukisa ukuqina kwenhliziyo namandla emisipha.
• Izinzuzo zempilo yengqondo zokugibela ibhayisikili zihlanganisa ingcindezi encishisiwe kanye nesimo sengqondo esithuthukisiwe.
• Isekela ukuphathwa kwesisindo esinempilo ngokwehlisa amazinga amafutha omzimba.
• Ukuhamba ngebhayisikili kunomthelela emthelela ophansi kwezemvelo njengendlela yokuthutha eqhubekayo.
• Ukuhamba ngebhayisikili okuvamile kukhuthaza ukuxhumana nomphakathi.

Isingeniso Sokuhamba Ngebhayisikili Njengomsebenzi Wezempilo

Ukuhamba ngebhayisikili kuwuhlobo oluguquguqukayo lokuzivocavoca kwe-aerobic, olukhanga ezinhlobonhlobo zamazinga okufaneleka. Ingajatshulelwa ngezilungiselelo ezahlukahlukene, kusukela ekugibeleni kwendawo okuvamile ukuya ekusebenzeni okuqinile endaweni eyinselele. Lokhu kuguquguquka kwenza ukuhamba ngebhayisikili kufinyeleleke kubantu bayo yonke iminyaka, kubakhuthaze ukuthi bakufake ezindleleni zabo zansuku zonke. Noma ngabe okokuhamba, ukuphumula, noma imicimbi yokuncintisana, ukuhamba ngebhayisikili kunikeza inketho eguquguqukayo.

Izinzuzo zezempilo zokuhamba ngebhayisikili zidlula ukuzijabulisa nje. Ithuthukisa impilo yenhliziyo nemithambo yegazi, inciphisa ingozi yesifo senhliziyo nomfutho wegazi ophakeme. Umuntu ongamakhilogremu angu-150 angashisa cishe ama-calories angu-544 ngehora ngesivinini esilinganiselwe samakhilomitha angu-12 ngehora. Ngisho nasendaweni ekhululekile engamamayela angu-5.5 ngehora, bangashisa amakholori angu-272. Lezi zibalo zigqamisa ukusebenza kahle kokuhamba ngebhayisikili njengokuzivocavoca okujwayelekile kwe-aerobic, okuthuthukisa ukuqina okuphelele.

Labo abajikelezayo njalo babona ukuthuthuka kwamandla emisipha, okuhlanganisa ama-quadriceps, umongo, izingalo, amahlombe, amathole, nama-hamstrings. Ukunyakaza okunesigqi nakho kuthuthukisa ibhalansi nokuxhumana, kusiza ekudambiseni ubuhlungu obuhlangene nokuqina. Kwabaningi, ukugibela ibhayisikili kuba yindlela ejabulisayo yokugcina impilo engokomzimba futhi ujabulele izinzuzo zako eziningi.

Njenganoma yimuphi umsebenzi womzimba, kubalulekile ukucabangela izinyathelo zokuphepha. Abantu abanezinkinga zenhliziyo nemithambo yegazi noma izinkinga ezihlanganyelwe kufanele bathintane nomhlinzeki wabo wezempilo ngaphambi kokuqala umjikelezo wamabhayisikili. Umphakathi okhulayo wamabhayisikili ukhuthaza indawo ezuzisa kokubili ukuphila kahle komuntu siqu kanye nempilo yomphakathi.

Izinzuzo Ezingokwenyama Zokuhamba Ngebhayisikili

Ukuhamba ngebhayisikili kuthuthukisa kakhulu ukuqina komzimba ngokwenza ngcono impilo yenhliziyo nemithambo yegazi. Iqinisa inhliziyo, iyenze isebenze kahle ekumpompeni igazi. Ucwaningo lukhombisa ukuthi ukugibela ibhayisekili kunganciphisa isifo senhliziyo nobungozi bomdlavuza cishe ngo-50%, kugqamisa izinzuzo zakho zezempilo. Labo abajikelezayo bavame ukubona ukwehla komkhuhlane ngamaphesenti angama-40, ngenxa yamasosha omzimba aqinile.

Ukuhamba ngebhayisikili futhi kuthuthukisa amandla emisipha, ikakhulukazi emzimbeni ophansi. Ihlose imisipha efana ne-glutes, hamstrings, quadriceps, namathole. Le misipha iba namandla, okunomthelela ekubeni nempilo yonke.

Imvelo ephansi yomthelela webhayisikili inciphisa izingozi zokulimala, ikwenze ifanele yonke iminyaka yobudala namazinga okufaneleka. Ithuthukisa impilo yemisipha neyenhliziyo, kanye nokuxhumana nokulinganisela. Ucwaningo olutholwe ukugibela ibhayisikili ihora elilodwa nje ngeviki kungathuthukisa kakhulu ibhalansi.

Izinzuzo Zempilo Yengqondo Zokuhamba Ngebhayisikili

Ukuhamba ngebhayisikili kuyithuluzi elinamandla lokuthuthukisa impilo yengqondo. Iqala ukukhululwa kwe-endorphins, i-dopamine, ne-serotonin, ephakamisa imizwa. Abagibeli bavamise ukuzwa ukukhululeka kwengcindezi kusukela ekunyakazeni okunesigqi kokugibela ibhayisikili, okuzinzisa ukusebenza kwengqondo futhi kuthuthukisa ukusungula.

Ukuhamba ngebhayisikili okuvamile akugcini nje ngokuphakamisa ukuzethemba kodwa futhi kunciphisa izimpawu zokucindezeleka nokukhathazeka. Ucwaningo lukhombisa ukuthi ukuhamba ngebhayisikili imizuzu engama-30 kuye kwengama-60, kathathu kuya kahlanu ngesonto, kuyithuthukisa kakhulu impilo yengqondo. Yehlisa amazinga e-cortisol, inciphisa ukucindezelwa komzimba nokushuba.

Ukuhamba ngebhayisikili kuphinde kucije ukusebenza kwengqondo ngokukhuthaza ukukhula kwamangqamuzana obuchopho amasha kanye nokwenza ngcono ukuxhumana kobuchopho. Lokhu kuyisibusiso kubantu abadala asebekhulile abahlose ukugcina izingqondo zabo zibukhali. Ukuhamba ngebhayisikili ngaphandle kuthuthukisa ingqondo, kuvumela abantu ukuthi baxhumane nemvelo futhi bathole ukuzola.

Imisebenzi yokugibela ibhayisikili yeqembu isiza ukulwa nesizungu nokuzihlukanisa. Ukwabelana ngolwazi lokugibela ibhayisikili kwakha ubudlelwano futhi kunikeza ithuba lokucubungula imicabango, kusize ekudambiseni ingcindezi. Ukuhamba ngebhayisikili kuyingxenye eyinhloko yendlela ephelele yokuphila kahle kwengqondo.

Ukuhamba Ngebhayisikili Njengokuzivocavoca Okunomphumela Ophansi

Ukuhamba ngebhayisikili kuwumsebenzi onomthelela omncane omnene emalungeni. Ilungele abantu bayo yonke iminyaka namazinga okufaneleka. Lo msebenzi usebenza amaqembu amakhulu emisipha njengama-hamstrings, ama-quadriceps, nama-glutes. Iphinde iqinise umnyombo futhi ithuthukise impilo yenhliziyo nemithambo yegazi.

Uma kuqhathaniswa nemisebenzi enomthelela omkhulu njengokugijima, ukugibela ibhayisikili kunengozi ephansi yokulimala. Ilungele labo abasesimeni esihle noma abafuna indlela ephephile yokuqina. Ukuhamba ngebhayisikili okuvamile kuthuthukisa ukusebenza kwenhliziyo namaphaphu, kwehlisa ingozi yesifo senhliziyo nesifo sohlangothi.

Ukuqina kokuhamba ngebhayisikili kungalungiswa ukuze kulingane neleveli yokufaneleka yanoma ubani. Kuhle kubo bobabili abaqalayo nabasubathi asebemnkantshubomvu. Ngokungafani nokusebenza okunomthelela omkhulu, ukuhamba ngebhayisikili kulula ezinqulwini, emadolweni nasezinyaweni. Lokhu kuhlanganisa okukhulu kubantu abadala asebekhulile noma labo abanezinkinga ezihlanganyelwe.

Ukwenza ibhayisikili kungase futhi kuthuthukise ukugxila kwengqondo. Kudinga ukunakwa ukuze uzulazule emizileni futhi ulawule ithrafikhi. Ukwengeza ezinye izivivinyo ezinomthelela omncane, njengokubhukuda noma i-yoga, kungenza isimiso sakho sokufaneleka sibe ngcono nakakhulu.

Ukuhamba Ngebhayisikili Nokunciphisa Isisindo

Ukuhamba ngebhayisikili kuvela njengenketho ephezulu yokulahla amakhilogremu. Ingashisa amakholori angu-400 kuya kwangu-750 ngehora, kuye ngesisindo sakho, isivinini, kanye nohlobo lokuhamba ngebhayisikili. Lokhu kushiswa kwekhalori kwenza ukugibela ibhayisikili kube ngumdlali obalulekile ekwehliseni amafutha, ikakhulukazi ngomfutho ophakeme.

Ukuqeqeshwa kwesikhashana kunezela ungqimba lwenzuzo, okuthuthukisa imetabolism kuze kufike emahoreni angama-36 ngemuva kokuzivocavoca. Ukuhamba ngebhayisikili okunamandla amakhulu kuphusha umzimba kanzima, okuholela ekushiseni kwama-calorie. Ukwengeza imiqansa noma izindawo ezinamagquma kudinga umzamo owengeziwe, ukukhulisa izindleko zamandla.

Inganekwane "yendawo eshisa amafutha" iyasuswa; ukuhamba ngebhayisikili okunamandla kakhulu kusebenza kangcono ekwehleni kwesisindo. Lokhu kuvivinya umzimba akushisi amakholori kuphela kodwa futhi kuthuthukisa isilinganiso samandla nesisindo, kukhuphula ukuqina.

Ukulwela ukushoda ngamakhalori angama-500 nsuku zonke kuyisiqalo esihle sokuncipha kwesisindo. Ukusebenzisa i-2g/kg yesisindo somzimba kumaprotheni kusiza ukulondoloza imisipha, okubalulekile ukuze uthole amandla ngesikhathi sokulahlekelwa kwamafutha. Ukwengeza ukuqeqeshwa kwamandla ezinkambisweni zamabhayisikili kusiza ukugcina imisipha yemisipha futhi kuthuthukisa impilo.

Ukuqeqeshwa kwesikhawu se-High-intensity interval (HIIT) kuyisihluthulelo sokuthuthukisa i-metabolism kanye nokusiza ukulahlekelwa kwamafutha. Ukuze uthole imiphumela emihle, hamba ngamabhayisikili ngokudla okunothe ngemisoco kodwa ngamakhalori aphansi. Le nhlanganisela ithuthukisa ukusebenza nokuqina.

Ukuthuthukisa Impilo Yakho Iphelele Ngokuhamba Ngebhayisikili

Ukwengeza ukuhamba ngebhayisikili endleleni yakho yansuku zonke kukhuthaza imikhuba enempilo ethuthukisa kokubili impilo yomzimba nengqondo. Lo msebenzi wandisa umsebenzi womzimba wansuku zonke, usiza ekulawuleni isisindo esinempilo. Iphinde ikhuthaze izinguquko ezinhle zokuphila.

Ucwaningo lubonisa ukuthi abagibeli bamabhayisikili abavamile babona ukwehla okuphawulekayo kokucindezeleka nokukhathazeka. Ukuhamba ngebhayisikili kungehlisa ingozi yokufa kufika ku-41%, okuholela empilweni ende, enempilo. Impilo yengqondo nayo iyasiza, abaningi bahlangabezana nengcindezi encishisiwe nokudangala ngokugibela ibhayisikili. Iqiniso elijabulisayo ukuthi abagibeli bamabhayisikili abangu-18% ngaphezulu babika amazinga enjabulo aphezulu kunabangewona amabhayisikili.

Ukuhamba ngebhayisikili ngokwemvelo kunganciphisa ukungezwani nentukuthelo, kukhuthaze ukuthuthukiswa kwengqondo. Lokhu kunenzuzo kubafundi, njengoba umzimba onempilo usekela ingqondo enempilo. Ukuhamba ngebhayisikili kunganciphisa nokulova esikoleni, kusize abafundi ukuthi bagcine ukuya esikoleni kangcono.

Ukuhamba ngebhayisikili akuwona nje umsebenzi owenziwa uwedwa; ikhuthaza ukuxhumana nabantu. Imidlalo yeqembu kanye nokuhamba ngebhayisikili kuthuthukisa impilo yengqondo, kudala ukuzizwisa okwabiwe okuthuthukisa ukwaneliseka kwempilo. Ngokwesilinganiso, abagibeli bamabhayisikili abavamile babona ukwanda okungu-15% kokwaneliseka kwempilo, okubonisa izinzuzo zakho kokubili izici zomuntu ngamunye nezomphakathi.

Ukuhamba Ngebhayisikili Nendima Yako Ekuvimbeleni Izifo

Ukuhamba ngebhayisikili okuvamile kunikeza izinzuzo eziningi zezempilo, kunciphisa kakhulu ingozi yezifo ezingelapheki. Lokhu kuhlanganisa isifo senhliziyo kanye nesifo sikashukela sohlobo 2. Ucwaningo lubonisa ukuthi ukugibela ibhayisikili njalo kungehlisa ingozi yokufa ngo-17% uma kuqhathaniswa nabangewona amabhayisikili. Ukuhamba ngebhayisikili imizuzu engama-91 nje ngesonto kunganciphisa ingozi yokufa ngama-28%.

Labo abahamba ngamabhayisikili isikhathi eside, isilinganiso semizuzu engama-357 masonto onke, babona ubungozi obuphansi obungama-35%. Ukuhamba ngebhayisikili ukuya emsebenzini kunenzuzo nakakhulu, ngengozi yokufa ephansi ngo-41% phakathi kwabagibeli abangaphezu kuka-80,000 base-UK. I-UK Biobank ithole ukuhamba ngebhayisikili ngaphansi kwamamayela angu-30 ngesonto kunciphisa ingozi yokufa okuphelele ngama-32%. Lokhu kukhuphuka kufike ku-40% kulabo abahamba ngamabhayisikili ngaphezu kwalelo banga.

Ukuhamba ngebhayisikili kubaluleke kakhulu ekulawulweni kwesifo sikashukela kubantu abadala. Ucwaningo lwaseDenmark lwathola ukuthi ukuhamba ngebhayisikili phakathi nesikhathi esiphakathi kwehlisa ingozi yesifo sikashukela sohlobo 2 ngo-20%. Kulabo abaphethe isifo sikashukela, ukugibela ibhayisikili kunciphisa ukufa kwabantu okuyimbangela yonke ngo-24% uma kuqhathaniswa nabangewona amabhayisikili. Lokhu kukhombisa indima yokugibela ibhayisikili ekuvimbeleni nasekulawuleni izifo.

Ukuhamba ngebhayisikili nsuku zonke kwabantu abadala abangaphezu kweminyaka engama-60 kunciphisa ingozi yesifo senhliziyo ngo-11%. Ukuhamba ngebhayisikili imizuzu engu-20 noma ngaphezulu nsuku zonke kuthathwa njengomsebenzi womzimba onamandla. Ithuthukisa umjikelezo okhalweni, umfutho wegazi, namazinga e-cholesterol. Lobu bufakazi bugcizelela ukubaluleka kokuhamba ngebhayisikili ekuvimbeleni izifo zenhliziyo kanye nokweseka impilo yonke.

Izinzuzo Zemvelo Zokuhamba Ngebhayisikili

Ukuhamba ngebhayisikili kudlala indima ebalulekile ekwehliseni imilobo yekhabhoni ngayinye, okuyenza ibe inketho eyisimeme yezokuthutha. Isiza ekwehliseni isiminyaminya sezimoto futhi inciphise ukungcoliswa komoya nomsindo emadolobheni. Ucwaningo lubonisa ukuthi ukuhamba ngebhayisikili kunganciphisa ukukhishwa kwezinto zokuhamba ngamajini amakhulu. Kuwo wonke amamayela amabhayisikili, isidingo sezimoto siyehla, okuholela ekwehleni okukhulu kokungcola okufana ne-CO2 ne-nitrogen dioxide.

Ukutshala imali kwingqalasizinda yamabhayisikili kuholela ekwakhiweni kwezikhala eziluhlaza ezithuthukisa impilo yomzimba nengqondo. Lezi zindawo azithuthukisi nje kuphela ikhwalithi yomoya kodwa futhi zenza izindawo ezizungezile ziphephe lapho zisebenza ngokomzimba. Abantu abakhetha ukuhamba ngamabhayisikili noma ukuhamba bajabulela impilo engcono yengqondo, ngenxa yomoya ohlanzekile nezindawo zokuzijabulisa ezijabulisayo.

Uhambo lokuya emsebenzini olusebenzayo lukhuthaza izindlela zokuphila ezinempilo. Ukuhamba ngebhayisikili noma ukuhamba ngezinyawo nsuku zonke kungehlisa ingozi yokufa okungenani ngo-10%. Kuphinde kunciphise ubungozi besifo senhliziyo nemithambo yegazi kanye nesifo sikashukela sohlobo 2, okugcizelela umthelela omuhle wamabhayisikili empilweni yomphakathi. Ngokukhetha amabhayisikili, imiphakathi ingagcina izindawo zemvelo, ibe negalelo kuplanethi eluhlaza.

Isimo esithulile samabhayisikili siphinde sinciphise ukungcoliswa komsindo, sidale indawo esedolobheni ezolile. Izinzuzo zokuhamba ngebhayisikili zidlulela ngale kwempilo yomuntu ngamunye, okunikela ekusaseni elisimeme. Ukugqamisa ukubaluleka kokugibela amabhayisikili kukhuthaza ukushintshela kumikhuba evumelana nemvelo, okwenza amadolobha abe izindawo ezingcono zokuhlala.

Ukuhamba Ngebhayisikili Kuwo Wonke Amazinga Wokufaneleka

Ukuhamba ngebhayisikili kuwumsebenzi oguquguqukayo ofanela wonke umuntu, kungakhathaliseki izinga lokufaneleka. Abaqalayo bangaqala ngamagoli amafushane, njengokugibela amaminithi angu-30, futhi kancane kancane bakhulise isikhathi sabo. Ukugibela kathathu ngeviki kungakhuphula kakhulu ukuqina.

Akukhona nje mayelana nokuhamba ngebhayisikili emgwaqeni. Amabhayisikili amile alungele abasanda kuzalwa, abavumela ukuthi bajwayele ukupedaling nokwakha amandla. Lawa mabhayisikili futhi anokumelana okulungisekayo, okuvumela abagibeli balungise ukujima kwabo.

Njengoba abagibeli bekhululeka kakhudlwana, bangakwazi ukwethula ukujima okunamandla. Ukugibela kwangempelasonto kungase kube isikhathi eside, futhi amaseshini osuku lweviki angabandakanya ukushuba kwe-"sweetspot". Le miksi igcina ukuqeqeshwa kuthakazelisa futhi kuthuthukisa izinzuzo zokuqina. Ukwengeza okokugibela kwesine kungaholela ekuthuthukisweni okwengeziwe.

Izinzuzo Zomphakathi Zokuhamba Ngebhayisikili

Ukuhamba ngebhayisikili kusebenza njengethuluzi elinamandla lokuxhumana nabantu, ukusiza abantu ukuthi baxhumane futhi bahlale bekhuthele. Ikhuthaza ukusebenzelana komphakathi, ivumela abantu ukuba bahlangane nabangane abasha futhi bathole izithakazelo ezifanayo. Imindeni ehamba ngamabhayisikili ndawonye ivamise ukubona ukuthuthuka okukhulu enhlalakahleni yayo iyonke, igqamisa indima yokugibela amabhayisikili ekuthuthukiseni impilo yomphakathi.

Amabhayisikili ahlukahlukene, njengamabhayisikili e-tandem namabhayisikili ezokuthutha, athuthukisa umuzwa wokuhamba ngamabhayisikili. Lezi zenzakalo ezihlangene zisiza ukulwa nesizungu futhi zithuthukise impilo yengqondo. Ukuhamba ngebhayisikili okuvamile kungase futhi kwehlise izingozi zokucindezeleka, kukwenze kubaluleke kukho kokubili impilo yezenhlalo nengokomzwelo.

Ngemicimbi yamabhayisikili namakilabhu endawo, izibopho zomphakathi ziyaqina. Izinhlelo ezifana ne-Cycling Without Age, ezisebenza emazweni angu-37, zinikezela ngokugibela kubantu abadala abangaphezu kuka-50,000, ezikhuthaza ukuxhumana phakathi kwezizukulwane. Izinyathelo ezinjalo zinika amandla amaqembu asengozini, zinikeza ukufinyelela emfundweni, ukunakekelwa kwezempilo, namathuba ezomnotho.

Ukugibela ibhayisikili nakho kuzuzisa imvelo, kube nomthelela emoyeni ohlanzekile nempilo yomphakathi. Abagibeli bamabhayisikili bakhiqiza amagesi abamba ukushisa ambalwa kunabangewona abagibeli bamabhayisikili. Ngokwamukela uhambo lokuya emsebenzini olusimeme, ukugibela ibhayisikili kusekela imizamo yezempilo, ukunciphisa ukungcola kanye nokusindisa izimpilo.

Izinyathelo Zokuphepha Ngenkathi Uhamba Ngebhayisikili

Ukuphepha kwamabhayisikili kuyinto ehamba phambili kubo bonke abathanda. Ukulandela imithetho yomgwaqo kuyisihluthulelo sokuphepha komuntu siqu kanye nokuphepha komphakathi wamabhayisikili. Ukugqoka isigqoko kubalulekile, njengoba kunganciphisa ingozi yokulimala ekhanda kuze kufike ku-70%. Kubalulekile ukuqinisekisa ukuthi isigqoko silingana kahle futhi sihlangabezana nezindinganiso zokuphepha.

Ezindaweni zasemadolobheni, cishe izingxenye ezintathu kwezine zokufa kwabagibeli bamabhayisikili kwenzeka. Ukubonakala kubalulekile ekuphepheni. Gqoka izingubo ezikhanyayo, igiya elikhanyayo, nezibani ezizobonakala, ngisho nasekukhanyeni okuphansi. Ngaso sonke isikhathi gibela endaweni efanayo neyethrafikhi kanye nokujika kwesignali ukuze kubikezelwe kubashayeli. Imigwaqo yamabhayisikili inikeza indawo ephephile, inciphisa izingxabano nezimoto.

Ukuqaphela izimo zomgwaqo kanye nokuhamba kwezimoto kubalulekile. Ngaso sonke isikhathi hlola izimoto ezimpambanweni zomgwaqo nasemigwaqweni yokushayela, futhi ulandele izimpawu zabahamba ngezinyawo emigwaqweni yomgwaqo. Gcina izandla zombili kuzibambo futhi uvikele izinto ukuze ugcine ukulawula. Gwema imigwaqo yaseceleni lapho izimoto zingase zingalindeli ukubona amabhayisikili.

Khetha imizila enethrafikhi encane nemikhawulo yesivinini esinensayo ukuze unciphise izingozi zokushayisana. Izingubo ezikhanyayo noma ezikhanyayo zandisa ukubonakala nokuphepha. Ukuthatha amakilasi okuphepha kungathuthukisa amakhono okuzulazula kuthrafikhi futhi kukhuphule ukuzethemba. Ukusebenzisa amasignali ezandla kudlulisa izinhloso kubashayeli, kunciphisa amathuba ezingozi ezimpambanweni zomgwaqo.

Ingqalasizinda Yebhayisikili: Ithrendi Ekhulayo

E-United States yonkana, amadolobha agxile kwingqalasizinda yamabhayisikili ukuze kuthuthukiswe impilo nomsebenzi. Bakha imizila yamabhayisikili ezinikele namathrekhi wamabhayisikili. Lokhu akugcini nje ngokwenza ukuhamba ngebhayisikili kuphephe kodwa futhi kwenza abantu babambe iqhaza ekuhleleni amadolobha. Njengoba ukugibela ibhayisikili kuya kuduma kakhulu, amadolobha achitha imali eningi kulawa maphrojekthi. Bafuna ukwenza isiqiniseko sokuthi wonke umuntu angakujabulela ukuhamba ngebhayisikili.

Ucwaningo lukhombisa ukuthi izindlela eziningi zamabhayisikili ziholela empilweni engcono. Amadolobha anemizila yamabhayisikili abona ingcindezi encane phakathi kwabagibeli bamabhayisikili, umoya ohlanzekile, nomsindo omncane. Lokhu kuthuthukiswa kusiza ukudala indawo enempilo. Ziwukhiye ekulweni nokungawuvivinyi umzimba, okuhambisana nokukhuluphala kanye nesifo senhliziyo, njengoba kusho iCenters for Disease Control.

Futhi, ucwaningo lukhombisa ukuthi izindlela ezinhle zamabhayisikili zingenza imigwaqo iphephe. Abagibeli bamabhayisikili abengeziwe basho imigwaqo ephephile, okwenza ukuhamba ngebhayisikili kube indlela ejabulisayo nephephile yokuhambahamba. E-EU, izindlela ezingcono zamabhayisikili zonge u-€513 billion ngonyaka ezindlekweni zezempilo. Lokhu kugqamisa ukubaluleka kokutshala imali kwingqalasizinda yamabhayisikili zempilo yomphakathi.

Ukunyuka Kwamabhayisikili E-E kanye Nemiphumela Yawo Yezempilo

Amabhayisikili e-E aseyintandokazi kulabo abafuna izinto zokuhamba ngamabhayisikili ngaphandle komzamo ojwayelekile womzimba. Lawa mabhayisikili kagesi aphuma nenjini encane, okwenza kube lula ukuhamba amabanga amade futhi anqobe izindawo eziqinile. Ucwaningo lwango-2017 lwathola ukuthi ama-e-bikes anikeza umsebenzi omaphakathi ezindaweni eziyisicaba kanye nomsebenzi onamandla wokukhuphuka. Lokhu kwenza ukuhamba ngebhayisikili kufinyeleleke kubantu bawo wonke amaleveli okufaneleka.

Abasebenzisi bamabhayisikili e-e bavamise ukugibela kaningi nakude kunabagibeli bamabhayisikili bendabuko. Lokhu kuthuthukisa isimiso sabo sokuzivocavoca, kuthuthukisa kokubili impilo engokomzimba nengokwengqondo. Ukuhamba ngebhayisikili, okuhlanganisa nama-e-bikes, kukhonjisiwe ukunciphisa ukucindezeleka, ukuthuthukisa isimo sengqondo, nokuthuthukisa ukusebenza kwengqondo.

Naphezu kwezinzuzo zabo, ukukhathazeka ngokuphepha kuye kwaphakanyiswa. Ucwaningo lubonisa abagibeli be-e-bike babhekene nengozi enkulu yokulimala kanzima ezingozini, ngokuvamile ngezimoto. Ucwaningo lwama-Dutch lwango-2017 lwathola ukuthi ama-e-bikes abandakanyeka ezingozini ezingu-2.9% kodwa ama-27.6% abantu abashonile. Futhi, ukulimala kwezingozi ze-e-bike kubi kakhulu kunalezo ezivela emabhayisikili endabuko.

Njengoba ama-e-bikes ezuza ukuduma, kubalulekile ukufundisa abagibeli ngokuphepha. Ukwazi ubungozi kanye nezinzuzo zezempilo zama-e-bikes kungaholela ekuzizwiseni okuphephile nokujabulisayo kokugibela ibhayisikili kuwo wonke umuntu.

Izinganekwane Ezivamile Zokuhamba Ngebhayisikili Zichithiwe

Ukuhamba ngebhayisikili kuwumsebenzi odumile, nokho kuzungezwe imibono eyiphutha eminingi. Lezi zinganekwane zingavimbela abantu ekujabuleleni izinzuzo eziningi zamabhayisikili. Kubalulekile ukuphikisa lezi zinganekwane ukukhuthaza abantu abaningi ukuthi babambe iqhaza.

Inganekwane eyodwa evamile ukuthi igiya elibizayo liyadingeka ukuze uhambe kahle wamabhayisikili. Ochwepheshe bathi amabhayisikili nezingxenye ezithengekayo zanele ukujabulela izinzuzo zezempilo. Lokhu kwenza ukuhamba ngebhayisikili kufinyeleleke kubantu abaningi.

Abanye bakholelwa ukuthi ukugibela okufushane kunamamayela angu-20 akusizi ngalutho. Nokho, ngisho nokugibela okufushane kunikeza izinzuzo zempilo yengqondo, njengokukhululeka kokucindezeleka. Ukugibela okulula nezinsuku zokululama nakho kubalulekile ekuvimbeleni ukutubeka nokulimala.

Imibono yokuphepha yengeza esinye isendlalelo semibono eyiphutha. Abaningi babona ukuhamba ngebhayisikili njengokuyingozi, kodwa izibalo zifakazela ukuthi kungenye yezindlela zokuthutha eziphephe kakhulu. Leli qiniso liqinisekisa abantu ukuthi bagibele amabhayisikili ukuze bathole impilo ngaphandle kokwesaba izinkinga zokuphepha.

Abanye bayangabaza ukuqala ukugibela amabhayisikili ngenxa yokuzizwa bengasaphilile kahle. Ukuhamba ngebhayisikili empeleni kwakha imisipha namandla, kukwenze kube isiqalo esihle sokufaneleka. Okokugcina, ukungaphatheki kahle ngezihlalo zamabhayisikili kuyinto evamile. Ukuthola isihlalo esifanele kungathuthukisa kakhulu ukunethezeka, kuvumele ukugibela okude, okujabulisayo.

Amathiphu Okufaka Ukuhamba Ngebhayisikili Emjikelezweni Wakho Wansuku zonke

Ukwengeza ukuhamba ngebhayisikili empilweni yakho yansuku zonke kulula futhi kuyazuzisa. Nawa amanye amathiphu okuhamba ngebhayisikili ukuze ukwenze kube yingxenye yemvelo yendlela yakho:

• Ukuya Emsebenzini: Ukuhamba ngebhayisikili ukuya emsebenzini kulula ukungena osukwini lwakho. Qiniseka ukuthi indawo yakho yokusebenza inezinsiza ezifana namagumbi okushintshela, amashawa, nendawo yokugcina ibhayisikili evikelekile.
• Ukuhamba Ngebhayisikili Usuka Ekhaya: Amabhayisikili okuzivocavoca asendlini anamamonitha edijithali mahle kulabo abasebenza ekhaya. Benza ukuhamba ngebhayisikili ingxenye elula yendlela yakho.
• Ukugibela Ibhayisikili Lomndeni: Ukugibela ibhayisikili okunokuqina komndeni futhi kwakha izikhathi zokubopha. Baphinde bafundise izingane ngezokuphepha emgwaqeni.
• Ukujoyina Iklabhu Yamabhayisikili: Ukuba yingxenye yeklabhu yasendaweni yamabhayisikili kuthuthukisa ugqozi lomphakathi. Ikukhuthaza ukuthi ujikeleze njalo.
• Ukusebenzisa i-Cycling for Transportation: Sebenzisa ukuhamba ngebhayisikili ohambweni olufushane njengokuphuma esikoleni, uhambo oluya ezindaweni ezithile, noma umsebenzi wokuzithandela. Kuyindlela enhle yokuphatha imisebenzi yansuku zonke.
• Ukuhlela Ukugibela Amabhayisikili Okubukekayo: Zitholele izindawo ezintsha ngokuhamba ngebhayisikili emapaki nezindawo ezinezihlahla eziqhakazayo. Kwenza ukugibela ibhayisikili kujabulise kakhulu.
• Ukunakekela Amabhayisikili: Ukunakekelwa njalo kwebhayisikili nokuhlela igiya lakho lokugibela ibhayisikili kuqinisekisa ukuthi uhlale ulungele ukugibela.
• Ukubhalisela Imicimbi Yokuhamba Ngebhayisikili: Joyina imicimbi yendawo yamabhayisikili noma ukugibela kwezinhlangano ezisiza umphakathi. Kukugcina unomdlandla futhi uzibophezele ekugibeleni ibhayisikili.
• Izinzuzo Zempilo Yengqondo: Ukuhamba ngebhayisikili njalo kuthuthukisa impilo yengqondo. Kukwenza uzizwe ukhona futhi uxhumekile.
• Izinzuzo Zempilo Engokomzimba: Ukuhamba ngebhayisikili nsuku zonke kuwumsebenzi omuhle kakhulu. Iphinde ithuthukise isimiso sakho sokugaya ukudla futhi inciphise ingozi yokugula.

Isiphetho

Ukuhamba ngebhayisikili kunikeza okungaphezu nje kokuqina komzimba; kuthuthukisa inhlalakahle jikelele. Ithuthukisa impilo yenhliziyo nemithambo yegazi futhi ithuthukise ukucaca kwengqondo nokuzinza kwemizwelo. Lo msebenzi futhi uqinisa izibopho zomphakathi, ezibalulekile ezweni lanamuhla elisheshayo.

Kubalulekile ukwenza ukuhamba ngebhayisikili kufinyeleleke kubo bonke, kungakhathaliseki ubulili noma isimo senhlalo-mnotho. Naphezu kwezinselelo eziqhubekayo njengezinkinga zethrafikhi nengqalasizinda, izinzuzo zokugibela amabhayisikili ziningi. Ikhuthaza indlela yokuphila enempilo futhi isekela indawo esimeme.

Ukukhuthaza ukuhamba ngebhayisikili emisebenzini yansuku zonke kungazuzisa imiphakathi nokuzibandakanya komphakathi. Njengoba siqhubekela phambili, ukutshala imali engqalasizinda yamabhayisikili kanye nokunciphisa imigoqo kubalulekile. Lokhu kuzovula izinzuzo zezempilo ezigcwele zokugibela ibhayisikili kuwo wonke umuntu.

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.