Uke uzibuze ukuthi yini egqugquzela lezo zindimbane zabantu abaphuma benyonyoba ezindlini zabo entathakusa nsuku zonke bahambe bephuthuma ukuhamba ekuseni ? Hhayi-ke, bagxile entweni enhle ngoba ucwaningo lukhombisa ukuthi ngenkathi ukuzivocavoca nganoma yisiphi isikhathi sosuku kunenzuzo; ukuthola isigqi sakho se-cardio up and pumping ekuseni kunikeza ingqondo nomzimba wakho izinzuzo ezengeziwe. Sikuthatha kuzo zonke izizathu zokuthi kungani kufanele ulahle ukukhathala kwakho uhambe ngalolo hambo lwasekuseni.
Ingxenye engcono kakhulu mayelana nokuhlanganisa a ekuseni uhambe uye esimisweni sakho sansuku zonke ukuthi kungenziwa kalula kanjani. Abukho ubulungu besikhungo sokufaneleka obubizayo okufanele buthengwe futhi akukho ukuhlenga kabusha okukhulu kohlelo lwakho okudingekayo; okudingekayo ukuze uqalise ohambweni lwakho lwasekuseni ukukhuthaza okuthile kanye nepheya elihle labaqeqeshi! Ngakho-ke, ingabe nonke nikulungele ukunyakazisa i-sloth sakho esihlala phansi bese ujoyina ohamba ekuseni brigade?
eyodwa. Izinzuzo Zokuhamba Kwasekuseni
ezimbili. Ukuhamba Kwasekuseni Kunqanda Izifo Zendlela Yokuphila
3. Ukuhamba Kwasekuseni Kugcina Amazinga Kashukela Ngaphansi Kokulawulwa
Ezine. Ukuhamba Kwasekuseni Kuncibilikisa Amafutha Omzimba
5. Ukuhamba Kwasekuseni Kuthuthukisa Impilo Yengqondo
6. Ukuhamba Kwasekuseni Kwenza Inhliziyo Iqine
7. Ukuhamba Kwasekuseni Kukwenza Ubukeke Futhi Uzizwe Ungcono
8. I-Morning Walk FAQs
Izinzuzo Zokuhamba Kwasekuseni
Ungase uphikise ngokuthi ukuhamba kuwuhambo, kungakhathaliseki ukuthi yisiphi isikhathi sosuku okhetha ukukwenza; futhi ubungeke ube nephutha. Kodwa-ke, ukusebenza ngokujuluka kwe-cardio ngokuhamba ekuseni kuzokwenza thuthukisa imetabolism yakho usuku lonke futhi uhlale uzizwa unamandla futhi ulungele ukuthatha noma yini.
Futhi, ukuthatha umkhuba wokuhamba ekuseni kulula ngoba zimbalwa iziphazamiso ezingakuphazamisa esimisweni sakho sansuku zonke. Ucwaningo luphinde luthi amazinga okubekezela aphezulu ekuseni kunakusihlwa ngakho uzokwazi ukuziphusha kakhulu futhi shisa ama-calories engeziwe phakathi nohambo lwasekuseni kunangesinye isikhathi sosuku.
Ithiphu: Ukungcoliswa komoya nakho kuba ohlangothini olungezansi ekuseni ngaphambi kokuba zonke izimoto ziminyanise amadolobha ethu ngentuthu; amazinga okushisa asohlangothini oluphansi kanjalo nasekuseni isikhathi esihle kakhulu sokuzivocavoca ngaphandle.
Ukuhamba Kwasekuseni Kunqanda Izifo Zendlela Yokuphila
Ucwaningo luye lwabonisa ukuthi ukuhamba ekuseni kunenzuzo kakhulu ekuvimbeleni noma ekwehliseni izimpawu zezifo zendlela yokuphila njengesifo sikashukela, i-thyroid, umfutho wegazi ophezulu. Inhlanganisela yalezi zifo ezinamazinga aphezulu e-triglycerides namazinga aphansi e-HDL cholesterol kuholela i-metabolic syndrome okuholela ekutheni umuntu abe nesifo senhliziyo.
Ithiphu: Ongoti bathi ukuzibandakanya emahoreni amathathu nje kuphela ukuzivocavoca kwe-aerobic njenge ukuhamba ekuseni ngesonto kunciphisa amathuba akho okuthola i-metabolic syndrome ngamaphesenti angama-50.
Ukuhamba Kwasekuseni Kugcina Amazinga Kashukela Ngaphansi Kokulawulwa
Ukusabalala kwe uhlobo 2 sikashukela eNdiya isifinyelele emazingeni obhubhane. Ucwaningo lwakamuva olushicilelwe kujenali i-Lancet Diabetes & Endocrinology luthi cishe amaNdiya ayizigidi ezingu-98 azobe enesifo sikashukela sohlobo 2 ngo-2030. Uma unesifo sikashukela, ungase ukwazi ukulawula amazinga akho kashukela aphakeme ngokuhamba imizuzu engu-30 njalo ekuseni.
Ukuhamba kusiza amaseli ukuthi asebenzise i-glucose esegazini ngokuphumelelayo. Isifo sikashukela singalawuleka ngokwehlisa isisindo somuntu okungenani ngamaphesenti ayishumi nalapha futhi ukuhamba kwasekuseni okushisa ikhalori ziwusizo olukhulu.
Ithiphu: Qinisekisa ukuthi ugqoka izicathulo ezifanele zokuhamba ukuze uvimbele ukulimala.
Ukuhamba Kwasekuseni Kuncibilikisa Amafutha Omzimba
Ukuhamba ekuseni kungase kubonakale kuwuhlobo olulula kakhulu lokuzivocavoca uma ukuqhathanisa nemikhuba yokuzivocavoca noma izindlela ezijulile zokuzilolonga. Nokho, ucwaningo luye lwabonisa lokho ukuhamba ekuseni kuyasebenza kakhulu uma kukhulunywa ngokushiswa kwamafutha. Eqinisweni, i-low-intensity cardio efana nokuhamba ishisa amaphesenti angu-60 amakholori emafutheni.
Ngenkathi ukuzivocavoca okuphezulu kungakunikeza ukulahlekelwa amafutha kangcono imiphumela iyonke, ukuhamba ekuseni kungakusiza ukubuyisela esimweni ngokuphakamisa izinga lokushaya kwenhliziyo yakho futhi kukunikeze ukujima okuhle kwe-cardio.
Ithiphu: Ukuhamba kwasekuseni kuhle ukuthonisela imisipha yomzimba wakho ophansi njengemisipha yomlenze nama-glutes. Kungase futhi kuqinise umgogodla wakho uma ugcina i-a ukuma okuhle ngenkathi ehamba.
Ukuhamba Kwasekuseni Kuthuthukisa Impilo Yengqondo
Ngaphandle kokuba yindlela enhle yokuzivocavoca ekuqaleni kosuku lwakho, ukuhamba ekuseni nakho kukwenza uzizwe ujabule futhi kusethe ithoni eqondile usuku lonke. Kunezindlela eziningana zokuthi ukuhamba ekuseni kuthuthukisa inhlalakahle yakho yengqondo .
Okokuqala, ukuvivinya umzimba okusheshayo kukhipha ama-endorphin - amahomoni enjabulo akunikeza umfutho wemizwa; ukushesha kwamandla kukuvuselela usuku lonke, futhi izifundo zibonise lokho ukuhamba ngokushesha isigamu sehora kuya kwehora kunomphumela omuhle kakhulu kulabo abaphethwe ukucindezeleka. Ukuhamba kungasiza futhi ukuvikela inkumbulo yakho futhi kuthuthukise amakhono akho okuqonda.
Ukushesha komoyampilo negazi ebuchosheni bakho lapho uhamba kwenza ubuchopho bakho buqaphe futhi kuthuthukisa ukusebenza kobuchopho. Eqinisweni, mayelana nokusebenza kobuchopho, ukuhamba kunezinzuzo ezibaluleke kakhulu kubantu abaneminyaka engaphezu kwengama-60, ukuvimbela ukwehla kwenkumbulo ehlobene nobudala kanye nokonakala.
Ithiphu: Yenza uhambo lwakho lwasekuseni lube yinto ejabulisayo ngokuhlangana nomngane. Thola ingxoxo ngenkathi uhlose ukufinyelela imigomo yakho yokufaneleka ndawonye.
Ukuhamba Kwasekuseni Kwenza Inhliziyo Iqine
Gwema izinkinga zenhliziyo ngokuhamba njalo ekuseni. Ngokusho kwe-American Heart Association, unganciphisa ingozi yokuthola isifo senhliziyo kanye i-stroke ngokuhamba ngokushesha imizuzu engama-30 nsuku zonke. Yilokho kuphela okudingekayo kukho umfutho wegazi ophansi , yehlisa amazinga e-triglyceride kanye ne-cholesterol ye-LDL eyingozi. Eqinisweni, le ngxenye yehora yegolide ye ukuzivocavoca ekuseni izikhathi ezine noma ezinhlanu ngesonto zingakugcina uphephile ekushayweni futhi, kusho umbiko we-University of South Carolina.
Ithiphu: Uma ukhona ehamba ngaphandle khetha umzila oshelelayo futhi okhululekile ukuhamba kuwo. Gwema izindlela zezinyawo eziphukile kanye nemigwaqo egcwele imigodi.
Ukuhamba Kwasekuseni Kukwenza Ubukeke Futhi Uzizwe Ungcono
Ukuhamba njalo ekuseni ukuze uthuthukise imingcele yakho yezempilo futhi ngenxa yalokho, ungase uzithole usukhipha imithi embalwa kunangaphambili. Eqinisweni, ochwepheshe bathi ukuhamba njalo ekuseni kungase kukwenze uphile isikhathi eside ngonyaka. Ukuhamba kuthuthukisa ukujikeleza kwegazi kanye nokunikezwa komoya-mpilo emzimbeni futhi kuholela ekugomeni okungcono.
Ithiphu: Ngaphandle kokuthuthukiswa kwezempilo okuvamile, ukwenza uhambo lwasekuseni lube yingxenye yesimiso sakho sansuku zonke kuzokunika izinzuzo ezinhle zobuhle futhi. Inciphisa inqubo yokuguga; inikeza isikhumba sakho ukukhanya okunempilo okuthengwe ngokuthuthuka kokujikeleza kwegazi; futhi kuthuthukisa izinga lezinwele .
I-Morning Walk FAQs
Q. Kufanele ngihambe isikhathi esingakanani ekuseni?
KUYA. Odokotela batusa ukuthi uzame ukulingana okungenani imizuzu engama-30 ukuhamba ekuseni ekuseni ngosuku, kane kuya kahlanu ngesonto. Uma uzithola ungakwazi ukuhamba isikhathi eside kangako, okokuqala, zinike imigomo emincane bese uzama ukuhamba imizuzu eyi-10 kuye kweyi-15, wandise isikhathi kancane kancane.
Q. Ingabe ukuhamba ekuseni kungangisiza ngehlise isisindo?
KUYA. Yebo, ukuhamba ekuseni kungakusiza ukuba ushise amafutha nama-calories esikhathini esithile. Nakuba kungase kungabi kakhulu njengokuvivinya umzimba okunamandla, kusenza umehluko omkhulu esikalini sokukala ngokuhamba kwesikhathi.
