Ukuhamba ukunyakaza, futhi ukuhamba kuyimpilo egculisayo, ukungabikho kwezifo. Izinzuzo zokuhamba kwabesifazane zinkulu, izicubu eziningi namalunga kuyasebenza, okunomphumela omuhle emzimbeni wonke. Kepha iyiphi indlela efanele yokuhamba?
Izinzuzo zokuhamba kwabesifazane
Enkambweni yokuhamba, izicubu eziningi ziyasebenza, futhi umzimba uqobo usebenza ezindizeni ezintathu: mpo, ivundlile futhi iyajika. Kepha uma sikhuluma ngokuqondile ngezinzuzo zokuhamba, sizobheka okunye.
Ukukhuthazwa kwezempilo okujwayelekile
- Imiphumela yezifundo, ngokubamba iqhaza kwabahlanganyeli abacishe babe yi-459,000 emhlabeni jikelele, ikhombise ukuthi ukuhamba okulula kunciphisa ubungozi bokuhlaselwa yi-cardiovascular pathologies ngama-31%, futhi kunciphisa ubungozi bokufa ngama-32%.
- Ukuhamba kuqinisa imisipha namalunga, kuthuthukisa ukuzivikela komzimba futhi kuthuthukise ukulala, okunomphumela omuhle ohlelweni lwezinzwa oluphakathi.
- Ukuhamba nje isigamu sehora ngosuku kwanele futhi ukhohlwe ngodokotela isikhathi eside.
Izingozi zenhliziyo
Ngisho nokuhamba okungaphuthumanga kusiza ekuqiniseni imisipha yenhliziyo, futhi lolu hlobo lokuqeqeshwa lungabizwa kuwo wonke umuntu, ngisho nolungakulungele kakhulu, oluhola impilo yokuhlala phansi.
Zonke iziguli ezeqe umkhawulo weminyaka engaphezu kwengama-65 zahamba amahora ama-4 ngesonto zazinamathuba amancane angama-27% okuba nesifo senhliziyo, ngokusho kocwaningo olushicilelwe ku-Journal of the American Geriatric Society. Isifo sohlangothi nokuhlaselwa yisifo senhliziyo, ezinye izifo zenhliziyo zizokudlula.
Ukuhamba kancane
Ukuhamba kungumsebenzi omuhle futhi ongabizi kakhulu wokulwa nesisindo eseqile futhi kusebenza ngempumelelo enkulu kangangokuba kunzima ukukucabanga.
Ngakho ososayensi baseMelika benza ucwaningo: iziguli ezikhuluphele zihamba zodwa zungeza idolobha, lapho zazivame ukuhamba khona ngezokuthutha. Futhi ngemuva kwamasonto ayisishiyagalombili, lapho bethatha izilinganiso zesisindo, ososayensi bathole ukuthi ingxenye yabahlanganyeli ilahlekelwe isilinganiso samakhilogremu ama-5.
Ukuhamba kwandisa ubusha
Umzimba omncane futhi onamathoni, noma usumdala - lokhu kungatholakala ngokuhamba okulula, kunciphise inqubo yokuguga. Kungani kunjalo? Kuyafaneleka ukukhumbula ukuthi noma imuphi umsebenzi usheshisa izinga lokuncipha kwemisipha yenhliziyo, kunciphisa inqubo yokuguga.
Futhi njengoba ucwaningo lweminyaka eyishumi lubonisa, ukuthatha ngisho imizuzu engama-20 yokuhamba nsuku zonke kungasiza ekwehliseni ukukhiqizwa kweprotheni okubangela ukuguga ngaphambi kwesikhathi.
Imvamisa, umphumela omuhle wokuhamba ekulondolozweni kwentsha uhlotshaniswa nokwenza kusebenze ukukhiqizwa emzimbeni wenhlanganisela ekhethekile ye-enzyme - i-telomerase, enesibopho sobuqotho be-DNA.
Ubhekele ukuqala kanye nenkambo yezinqubo zokuguga ngaphambi kwesikhathi ngakho-ke ukuhamba kunomphumela omuhle kuzo zonke izinqubo nezinkinga ezihambisana nezinguquko ezihlobene nobudala.
Ukukhululeka kwengqondo
Ngaphezu kwezinzuzo zomzimba wenyama, ukuhamba kungasiza ekunciphiseni amazinga okucindezeleka kwesinye isikhathi. Lokhu kutholakala ngokuthuthukisa ukujikeleza kwegazi, ukugcwalisa amaseli nge-oxygen nezinye izinto zokudla okunempilo.
Ngaphezu kwalokho, ukuhamba kulingisa ama-receptors wesistimu yezinzwa ephakathi, kunciphisa ukukhiqizwa kwe-hormone yokucindezeleka. Futhi, ukunyakaza komzimba ngenkathi uhamba kusiza ekuvimbeleni ukudangala, yingakho kukhuthazwa kakhulu ngodokotela nabahlaziyi bezengqondo.
Ukwenza ngcono ukusebenza kobuchopho
Ukuze uthuthukise amakhono engqondo, kufanelekile ukuhamba isigamu sehora nsuku zonke. Futhi ngenxa yalokho, umzimba ukhiqiza i-hormone yenjabulo, i-hippocampus iyanda - leyo ngxenye yobuchopho ebhekele ukufunda nokukhumbula.
Lokhu kuzothuthukisa ukwakheka kwendaba empunga yobuchopho, ukusebenza kwayo, kuqinisa ukuxhumana ngezikhathi ezithile kwe-neural. Futhi lezi sezivele ziyizinkomba ezinhle kakhulu zokuhlela, amasu nokwenza imisebenzi eminingi.
Ukuhamba ngezintaba akugcini nje ngokuba nomthelela omuhle engxenyeni yangakwesobunxele - maphakathi kwezibalo, okunikeza ithuba maqondana nokuxazulula amapulani nemisebenzi.
Futhi noma ngabe uhamba emgwaqweni noma endlini, ezitebhisini noma ezintabeni - uthola imibono engama-60% ngaphezulu nogqozi kunalapho uhleli.
Ukuqinisa amathambo
Ngokukhula, amathambo ethu aya ngokuya abe ntekenteke, kepha kunendlela elula nephumelelayo yokuphuma - lezi yizindlela zansuku zonke eziwaqinisayo. Ngakho-ke ukuhamba kuleli cala kusebenza njengohlobo lokuzivocavoca oluphansi olunjalo olungaguqula ukulahleka kwesisindo samathambo. Futhi ngenxa yalokho, kunciphisa izingozi zokuqhekeka, ukulimala nesifo samathambo, i-arthrosis yezinye izifo.
Futhi, ukuhamba lapho ilanga libalele kusho ukukhiqizwa okwenyukayo kukavithamini D ngumzimba, okubaluleke kakhulu emathanjeni aqinile, ukuvimbela ukukhula komdlavuza wamathambo kanye nohlobo lwesifo sikashukela sohlobo 1.
Imithetho yokuhamba enempilo
Kungakhathalekile ukuthi uneminyaka emingaki futhi uqine kangakanani, ukuhamba kufanele kwenziwe ngokuya ngemithetho nenzuzo.
Okulandelayo, cabanga ngamathiphu wokuthi ungahamba kanjani kahle:
- Ngena ekuhambeni izintaba, uhamba ngokwenyuka kancane kancane komthwalo. Into esemqoka hhayi isivinini sokuhamba, kodwa inqubo yokuqaliswa kwayo. Lokhu kuzokuvumela ukuthi wakhe ukukhuthazela futhi ngemuva kwalokho kuphela kufanele ukwandise ijubane lokuhamba.
- Khuphula ijubane lakho lokuhamba kancane kancane - ngemuva kwezinyanga ezi-3, letha isilinganiso sakho sokwehla ngomzuzu sibe ngu-120, futhi nenombolo kufanele ibe ngamayunithi ayi-130-140.
- Ukuhamba okuncane ngesonto izinsuku ezintathu, isikhathi semizuzu engama-45 nsuku zonke. Kepha uma ikhefu lingaphezu kwezinsuku ezi-3, yehlisa ijubane futhi wandise isikhathi sokuhamba.
- Akunconyelwe ukuphuma uhambe ngemuva kokudla kwasekuseni noma isidlo sasemini esiphundu. Cwilisa isikhathi samahora angu-1.5-2 futhi kuphela ngemuva kwalokho qala umsebenzi wezemidlalo.
Kukhona amanye ama-nuances ambalwa okufanele awacabangele.
- Gcina ukuma okufanele - umhlane oqondile namahlombe ulele emuva, donsela esiswini sakho nasekhanda eliqondile. Futhi lapho uhamba, beka unyawo lwakho kahle, okungukuthi, beka unyawo lwakho kusuka esithendeni kuye ozwaneni.
- Lapho uhamba, bheka ngqo phambili, ukuhamba nokubuka izinyawo zakho akwamukelekile futhi akulungile.
- Lapho uhamba ngejubane elikhulu, akufanele ukhulume, ngoba ukuphefumula kudidekile kakhulu, futhi kufanele kuye kwisigqi sesinyathelo.
- Kufanele ukuphefumula ngamakhala, futhi ikakhulukazi ebusika, lapho amazinga okushisa aphansi angadala ukuthuthukiswa kwe-SARS nomkhuhlane.
Futhi, mhlawumbe, into ebaluleke kunazo zonke izingubo nezicathulo ezikahle ezingavimbi ukunyakaza, okuthungwe nokwenziwe ngezindwangu zemvelo.
Ukubuyekeza
Ngokujwayela kwami, ngiya ngokushesha okukhulu - ukuya nokubuya emsebenzini, nendodana yami enkulisa nasekhaya lasenkulisa, ngisebabili. Futhi noma sengiluleme, ngikwazi ukulahla kuze kufike kumakhilogremu ama-5 kulesi sigqi, yize kufanele ngiye kwamanye amakilasi e-aerobics kulokhu.
ULarissa
Ngisebenza ngokuzikhandla uhlobo olusheshayo lokuhamba izinsuku ezi-5 ngesonto - ngiya emsebenzini nasekhaya. Ngaphezu kwalokho, ngihlala esakhiweni esinezitezi eziyi-9 esitezi sesi-7 futhi, empeleni, ngenxa yempilo yami, angiyisebenzisi ikheshi. Kepha lapho nje sengishintshele kusigqi esinjalo, ukuphefumula okuncane kanye namakhilogremu angeziwe kwasala.
I-Asia
Ngisanda kuqala ukuhamba, kepha ngejubane elijwayelekile futhi kuze kube manje angiboni izinguquko ezinhle, kepha kancane kancane ngaqala ukuphefumula kangcono, ukuphefumula okuncane kwaphela.
UMarina
Bengilokhu ngihamba kusukela entwasahlobo - izinyanga ezi-5-1 zokuqeqeshwa kwami epaki sekuqalile. Ekuseni nakusihlwa isigamu sehora - ngiyajabula ngomphumela, njengoba ngilahle amakhilogremu ayi-9, ngaphandle kobunzima.
UTamara
Ngishiya isibuyekezo kusuka kokuhlangenwe nakho kwami - ngiyakuthanda ukuhamba, ngoba amateki ekhabethe lami ayinto engenakubuyiselwa. Ngiya kakhulu futhi ngenjabulo, ungalahla kuze kufike kuma-4 kilos ngenyanga ngaphandle kokuhlunga.
U-Irina
Ukuhamba kuyindlela elula futhi efinyelelekayo yomsebenzi wezemidlalo, futhi kumnandi nje okukhulu ukukhulula ukucindezeleka, kokubili ngokomzimba nangokwengqondo.
Kodwa into eyinhloko ukubeka ukuhamba kahle, okuzovumela hhayi kuphela ukuthuthukisa impilo, kepha futhi nokubuyisa isibalo esihle, okukuvumela ukuthi uhlale usebenza futhi ujabule iminyaka eminingi.
