Ukhe uzibuze ukuba yintoni ebangela ukuba loo maqela abantu anyebeleze aphume ezindlini zawo xa kuthi qheke ukusa yonke le mihla anduluke ngokukhawuleza ukuya kwabo. ukuhamba kusasa ? Ewe, ngokucacileyo bakwinto entle kuba uphando lubonisa ukuba ngelixa ukuzivocavoca ngalo naliphi na ixesha losuku kunenzuzo; ukufumana isingqi sakho se-cardio phezulu kunye nokumpompa kwakusasa kunika ingqondo nomzimba wakho ezinye izibonelelo ezongezelelweyo. Sikuthatha kuzo zonke izizathu zokuba kutheni kufuneka urhoxe ukomelela kwakho kwaye uhambe olo hambo lwasekuseni.
Eyona nxalenye ilungileyo malunga nokubandakanya a ekuseni uhambe uye kwindlela yakho yemihla ngemihla yindlela enokwenziwa ngokulula ngayo. Akukho bulungu beziko lokuzilolonga bubiza ukuthengwa kwaye akukho mfuneko yokuhlengahlengiswa kweshedyuli yakho; konke okufunekayo ukuba uqalise ukuhamba kwakho kusasa yinkuthazo ethile kunye nesibini esihle sabaqeqeshi! Ke, ngaba nonke nilungele ukuvuthulula i-sloth sakho esihlala phantsi kwaye ujoyine umhambi wasekuseni brigade?
Nye. Iinzuzo zoHambo lwakusasa
Mbini. Ukuhamba kwasekuseni kunqanda izifo zendlela yokuphila
3. UHambo lwakusasa lugcina amaNqanaba eSwekile phantsi kolawulo
Isine. Ukuhamba Kwasekuseni Kunyibilika Amafutha Asemzimbeni
5. IiHambo zakusasa ziphucula iNtlalontle yengqondo
6. Ukuhamba Kwasekuseni Kwenza Intliziyo Yomelele
7. Ukuhamba kwasekuseni kukwenza ujonge kwaye uzive ungcono
8. Morning Walk FAQs
Iinzuzo zoHambo lwakusasa
Usenokuphikisa ngelithi ukuhamba kukuhamba, kungakhathaliseki ukuba liliphi ixesha losuku okhetha ukukwenza; kwaye awuyi kuphosisa. Nangona kunjalo, ukusebenzela ukubila kwe-cardio kunye nokuhamba ekuseni kuya kwenza nyusa imetabolism yakho imini yonke kwaye ugcine uziva unamandla kwaye ulungele ukuthatha nantoni na.
Kwakhona, ukuthatha umkhwa wokuhamba ekuseni kulula kuba kukho iziphazamiso ezimbalwa ukukuphazamisa kwindlela yakho yemihla ngemihla. Uphononongo lukwathi amanqanaba okunyamezela aphezulu kusasa kunangokuhlwa ngoko uya kukwazi ukuzityhala ngakumbi kwaye tshisa iikhalori ezininzi ngexesha lokuhamba ekuseni kunangelinye ixesha losuku.
Ingcebiso: Ungcoliseko lomoya lukwakwicala elisezantsi kusasa phambi kokuba zonke iimoto ziminxe izixeko zethu ngomsi; amaqondo obushushu akwicala elisezantsi ngokunjalo ke kusasa lelona xesha likhululekileyo lokuzilolonga ngaphandle.
Ukuhamba kwasekuseni kunqanda izifo zendlela yokuphila
Uphononongo lubonise ukuba ukuhamba kwasekuseni kunenzuzo kakhulu ekukhuseleni okanye ekunciphiseni iimpawu zezifo zokuphila ezifana nesifo sikashukela, i-thyroid, i-hypertension. Ukudibanisa kwezi zifo ezinamazinga aphezulu e-triglycerides kunye namanqanaba aphantsi e-HDL cholesterol akhokelela isifo semetabolism nto leyo eyenza umntu abe nesifo sentliziyo.
Ingcebiso: Iingcali zithi ukuzibandakanya kwiiyure nje ezintathu ze umthambo we-aerobic njengaye ukuhamba kusasa ngeveki kunciphisa amathuba akho okufumana isifo semetabolism ngeepesenti ezingama-50.
UHambo lwakusasa lugcina amaNqanaba eSwekile phantsi kolawulo
Ukuxhaphaka kwe uhlobo 2 seswekile eIndiya ifikelele kumanqanaba obhubhane. Uphononongo lwakutsha nje olupapashwe kwi I-Lancet Diabetes & Endocrinology ijenali ithi phantse i-98 yezigidi zamaIndiya ziya kuba ne-Type 2 Diabetes ngo-2030. Ukuba unesifo seswekile, unokufumana amazinga eswekile aphezulu phantsi kolawulo kunye nohambo lwemizuzu engama-30 rhoqo kusasa.
Ukuhamba kunceda iiseli zisebenzise i-glucose kwigazi ngokufanelekileyo. Isifo seswekile sinokulawulwa ngokunciphisa ubunzima bomntu nge-10 ekhulwini ubuncinane nalapha Ikhalori-etshisa ukuhamba kusasa ziluncedo olukhulu.
Ingcebiso: Qinisekisa ukuba unxibe izicathulo ezifanelekileyo zokuhamba ukukhusela ukulimala.
Ukuhamba Kwasekuseni Kunyibilika Amafutha Asemzimbeni
Ukuhamba kwasekuseni kunokubonakala kuyindlela elula kakhulu yokuzilolonga xa uyithelekisa neendlela zokuzilolonga okanye iindlela ezinzulu zokuzilolonga. Nangona kunjalo, uphando luye lwabonisa ukuba ukuhamba kusasa kusebenza kakhulu xa kuthethwa ngamafutha avuthayo. Enyanisweni, i-cardio ephantsi-i-low-intensity efana nokuhamba itshisa i-60 yepesenti yeekhalori kumafutha.
Ngelixa imithambo ephezulu inokukunika ngcono ukulahleka kwamafutha iziphumo ngokubanzi, ukuhamba ekuseni kunokukunceda ukuba ubuyele kwisimo ngokunyusa izinga lentliziyo yakho kunye nokukunika umsebenzi omkhulu we-cardio.
Ingcebiso: Ukuhamba kwasekuseni kulungele ukuthoniza izihlunu zomzimba wakho ongezantsi njengemisipha yomlenze kunye ne-glutes. Isenokuqinisa undoqo wakho ukuba ugcina a ukuma kakuhle ngelixa uhamba.
IiHambo zakusasa ziphucula iNtlalontle yengqondo
Ngaphandle kokuba yindlela entle yokwenza umthambo kanye ekuqaleni kosuku lwakho, ukuhamba ekuseni nako kukwenza uzive wonwabe ngakumbi kwaye usete ithoni eyakhayo imini yonke. Kukho iindlela ezininzi zoku ukuhamba kusasa kuphucula impilo yakho yengqondo .
Ukuqala, umthambo okhawulezayo ukhupha i-endorphins - iihomoni ezonwabileyo ezikunika amandla omoya; ukungxama kwamandla kukuvuselela imini yonke, kwaye izifundo zibonise oko ukuhamba ngokukhawuleza kangangesiqingatha seyure ukuya kwiyure inesiphumo esihle esibonakalayo kwabo badandathekileyo. Ukuhamba kunokunceda ukukhusela inkumbulo yakho kunye nokuphucula izakhono zakho zokuqonda.
Ukungxama kweoksijini kunye negazi kwingqondo yakho xa uhamba kwenza ingqondo yakho iphaphame kwaye iphucule ukusebenza kwengqondo. Enyanisweni, ngokumalunga nokusebenza kwengqondo, ukuhamba kuneenzuzo ezibalulekileyo kubantu abangaphezulu kweminyaka engama-60, ukuthintela ukuncipha kwenkumbulo enxulumene nobudala kunye nokuncipha.
Ingcebiso: Yenza uhambo lwakho lwasekuseni lube ngamava amnandi ngokungena kumhlobo. Bamba incoko ngelixa ujonge ukufikelela kwiinjongo zakho zempilo kunye.
Ukuhamba Kwasekuseni Kwenza Intliziyo Yomelele
Zithintele iingxaki zentliziyo ngokuya kuhambo lwakho lwasekuseni rhoqo. Ngokutsho kwe-American Heart Association, unokunciphisa umngcipheko wokufumana isifo senhliziyo kunye stroke ngokuhamba ngokukhawuleza imizuzu engama-30 yonke imihla. Yiloo nto kuphela efunekayo uxinzelelo lwegazi olusezantsi , ukunciphisa amanqanaba e-triglyceride kunye ne-cholesterol ye-LDL eyingozi. Enyanisweni, esi siqingatha seyure segolide umthambo ekuseni kane okanye kahlanu ngeveki kunokukugcina ukhuselekile nakwistroke, itsho ingxelo yeYunivesithi yaseMzantsi Carolina.
Ingcebiso: Ukuba ukhona ukuhamba ngaphandle khetha indlela egudileyo nekhululekileyo ukuhamba kuyo. Ziphephe iindlela zeenyawo ezaphukileyo kunye neendlela ezinemingxunya.
Ukuhamba kwasekuseni kukwenza ujonge kwaye uzive ungcono
Ukuhamba rhoqo kusasa ukuphucula impilo yakho yonke kwaye ngenxa yoko, unokuzifumana ukhupha amayeza ambalwa kunangaphambili. Enyanisweni, iingcali zithi ukuhamba rhoqo kusasa kunokukwenza uphile ixesha elide ngonyaka. Ukuhamba kuphucula ukuhamba kwegazi kunye nokubonelela ngeoksijini emzimbeni kwaye kukhokelela kukhuseleko olungcono.
Ingcebiso: Ngaphandle kokuphuculwa kwempilo jikelele, ukwenza uhambo lwasekuseni lube yinxalenye yeshedyuli yakho yemihla ngemihla kuya kukunika izibonelelo zobuhle ezoyikekayo. Ithoba inkqubo yokuguga; inika ulusu lwakho ukukhanya okunempilo okuthengwe ngokuphucuka kokujikeleza kwegazi; kwaye iphucula umgangatho weenwele .
Morning Walk FAQs
UMBUZO. Kufuneka ndihambe ixesha elingakanani kusasa?
KUYA. Oogqirha bacebisa ukuba uzame ukungena kwimizuzu engama-30 ubuncinane ukuhamba kusasa okukhawulezileyo ngosuku, kane ukuya kahlanu ngeveki. Ukuba ufumanisa ukuba awukwazi ukuhamba ixesha elide, okokuqala, zinike iinjongo ezincinci kwaye uzame ukuhamba i-10 ukuya kwi-15 imizuzu, ukwandisa ixesha ngokuthe ngcembe.
Umbuzo. Ngaba ukuhamba kwasekuseni kungandinceda ukuba ndinciphise umzimba?
KUYA. Ewe, ukuhamba kwasekuseni kunokukunceda utshise amanqatha kunye neekhalori ngexesha elithile. Ngelixa isenokungabi kakhulu njengokuziqhelanisa nokuqina okuphezulu, isenokwenza umahluko omkhulu kwisikali ekuhambeni kwexesha.
