Kungani ukuhamba kungase kube ukuzivocavoca okungcono kakhulu ongakwenzi ngokwanele

Kushicilelwe: Mashi 30, 2025 12:05:56 UTC
Igcine ukubuyekezwa: Januwari 12, 2026 14:44:30 UTC

Ukuhamba, uhlobo olulula lokuzivocavoca, lunikeza izinzuzo eziningi zezempilo ezingathuthukisa kakhulu impilo yakho. Lo msebenzi onomthelela ophansi uthuthukisa impilo yenhliziyo futhi ukhulisa inhlalakahle ngokomzwelo. Kudinga ukulungiselela okuncane, okwenza kube yindlela efinyelelekayo yokuthuthukisa impilo yakho ngokuhamba. Ucwaningo lubonisa ukuthi ukuhamba ngokushesha, ngisho nangezikhathi ezifushane, kuhlangabezana nemigomo yokuzivocavoca masonto onke. Ukuhamba kusiza ekuphathweni kwesisindo futhi kuthuthukise imisebenzi yokuqonda nokuzinza ngokomzwelo. Lezi zinzuzo zibanzi futhi zibalulekile endleleni yokuphila enempilo.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

Why Walking Might Be the Best Exercise You’re Not Doing Enough

Iqembu labantu abadala abayisithupha lihamba ngesivinini esikhulu ndawonye endleleni enhle yangaphandle ekukhanyeni kwasekuseni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

Ukuhamba ngokushesha kuthuthukisa amandla okukhuthazela futhi kusiza ekushiseni amakhalori.
Ukuhamba imizuzu eyi-10 nje nsuku zonke kungaba nomthelela ekufinyeleleni imigomo yokuzivocavoca enconywayo.
Ukuhamba kukhuthaza ukuphathwa kwesisindo futhi kunciphisa izingozi zezifo ezingamahlalakhona.
Ukuhamba njalo kungathuthukisa impilo yengqondo kanye nenkumbulo.
Ukuhamba kuqinisa amathambo futhi kusiza ekuvimbeleni i-osteoporosis.

Isingeniso Sezinzuzo Zokuhamba

Ukuhamba ngezinyawo kuyindlela eyisisekelo yokuzivocavoca enikeza ukuthuthukiswa okuhlukahlukene kwezempilo futhi isebenza njengendawo yokungena efinyelelekayo yokuqina komzimba okungcono. Kusiza ukugcina isisindo esinempilo futhi kusiza ukwehla kwesisindo. Ukuhamba njalo okusheshayo kungavimbela noma kuphathe izimo zempilo ezifana nesifo senhliziyo, isifo sohlangothi, umfutho wegazi ophakeme, umdlavuza, kanye nesifo sikashukela sohlobo 2. Kuphinde kuthuthukise ukuqina komzimba kwenhliziyo kanye nokukhuthazela kwemisipha.

Ukwengeza ukuhamba ngokushesha ohlelweni lwakho kungaqinisa amathambo nemisipha. Kuphinde kuthuthukise isimo sengqondo, ukuqonda, inkumbulo, kanye nekhwalithi yokulala. Ngesikhathi sokuhamba, ukucindezeleka nokucindezeleka kuvame ukuncipha, okuholela enhlalakahleni ethuthukisiwe yemizwa. Abantu abaningi bayaqaphela ukuthi lapho behamba kakhulu—ngokushesha, kude, futhi kaningi—kulapho izinzuzo zezempilo abazitholayo ziba zinkulu.

Ukuqeqeshwa kwesikhashana, okuhlanganisa izikhathi zokuhamba ngokushesha nokuhambahamba ngokukhululeka, kusebenza kahle ekuqiniseni impilo yenhliziyo kanye nokushiswa kwama-calories. UMnyango Wezempilo kanye Nezinsizakalo Zabantu wase-US uphakamisa ukuthi abantu abadala bahlanganyele okungenani imizuzu eyi-150 yomsebenzi we-aerobic olinganiselayo noma imizuzu engama-75 yomsebenzi onzima masonto onke. Ukuhamba kuyindlela enhle kakhulu yalokhu.

Ukuhlanganisa ukwelula umzimba ngemva kokuhamba kungathuthukisa ukuguquguquka futhi kunciphise ingozi yokulimala. Ukuhamba kukhuthaza ukucabanga, kudonsela ukunaka endaweni okuzungezile futhi kukhulise izinzuzo zengqondo. Imikhuba efana nokuzindla kokuhamba kwamaBuddha igcizelela indlela ukugxila ekunyakazeni okunganciphisa ngayo umfutho wegazi futhi kunciphise ukucindezeleka. Ukuhamba kwemvelo, emahlathini noma emifuleni, kunciphisa imizwa emibi njengokukhathazeka, ukukhathala, nokudideka. Ukwamukela ukuhamba njengendlela yokuzivocavoca kungaletha intuthuko enkulu empilweni, okwenza kube yisici esibalulekile sanoma yimuphi umkhuba wezempilo.

Ukuqonda Ukubaluleka Komsebenzi Ojwayelekile Womzimba

Ukuvivinya umzimba njalo kubalulekile ekugcineni impilo nenhlalakahle. Imisebenzi efana nokuhamba inikeza izinzuzo eziningi, okwenza kube ukukhetha okusebenzayo. Ukuhamba kuyindlela yokusebenza okulinganiselwe kwe-aerobic okusiza ekulawuleni isisindo ngokushisa amakhalori. Ngokufaka umsebenzi ojwayelekile ohlelweni lwakho, unganciphisa ingozi yesifo senhliziyo, isifo sohlangothi, kanye nezimo ezifana ne-metabolic syndrome kanye nesifo sikashukela sohlobo 2. Kuphinde kuthuthukise impilo yengqondo, kunciphisa ukucindezeleka kanye nezimpawu zokukhathazeka ngenkathi kuthuthukiswa isimo sengqondo ngamakhemikhali obuchopho.

Ukuzivocavoca njalo kuthuthukisa amandla emisipha kanye nokukhuthazela, kukhulisa amazinga amandla. Abaningi bathola ukuthi ukuhamba kuthuthukisa ikhwalithi yokulala, okuholela ekuqaleni kokulala okusheshayo kanye nokuphumula okujulile. Kungathinta futhi impilo yocansi, kwandise amandla nokuzethemba, futhi kusize ekuvukeni nasekusebenzeni kokushada.

Ukuhamba kungaba umsebenzi wokuxhumana nabantu, okuvumela ukuxhumana nabangani nomndeni endaweni enempilo. Kuthuthukisa ukusebenza kwengqondo, kuzuzise izingane kanye nabantu abadala. Ukuhamba njalo kusiza ekulawuleni isisindo ngokusheshisa ukushiswa kwamakhalori nokuthuthukisa imetabolism. Izifundo zibonisa ukuthi ukuhamba cishe imizuzu eyi-150 masonto onke kunganciphisa kakhulu izingozi zempilo.

Ekuphetheni, ukubaluleka kokuvivinya umzimba akunakuphikiswa. Njengoba kunezinzuzo eziningi zokuhamba, kukhuthazwa njengendlela elula kodwa ephumelelayo yokuthuthukisa impilo.

Ukuhamba: Indlela Elula Yokufaneleka

Ukuhamba kuyindlela elula yokuzivocavoca ethuthukisa ukuqina komzimba ngaphandle kwesidingo semishini ebizayo noma ukuqeqeshwa okuyinkimbinkimbi. Iningi labantu selivele lihamba izinyathelo eziphakathi kuka-3,000 no-4,000 nsuku zonke, libeka isisekelo somsebenzi ojwayelekile. Ngokuhlanganisa ukuhamba enkambisweni yakho, ungathuthukisa kakhulu impilo yakho yomzimba.

Izifundo zibonisa ukuthi ukuhamba njalo kunikeza izinzuzo eziningi zempilo. Kukhulisa ukungena komoya-mpilo futhi kuqinisa inhliziyo, kuthuthukise ukujikeleza kwegazi futhi kwehlise umfutho wegazi. Ukunyakaza okuthambile nakho kuyanciphisa ukuqhubeka kwesifo samathambo, kugcina ukuqina kwamathambo, kanye nokuqina kwemisipha.

Ukuhamba akuzuzisi umzimba kuphela kodwa nengqondo nemizwa. Labo abahamba njalo babika ukucindezeleka okuncane, imizwa engcono, kanye nokulala okuthuthukisiwe. Ukuhamba kungakwenza uzizwe usemncane futhi uphilile, kuthinte kahle umbono wakho wempilo.

Kwabaqalayo noma labo abanezinkinga zempilo, kuwukuhlakanipha ukubonisana nodokotela ngaphambi kokuqala. Izingubo ezibalulekile zifaka phakathi izicathulo ezisekelayo nezikhululekile. Umkhuba omuhle wokuhamba uhlanganisa ukuzifudumeza imizuzu emi-5, ukuhamba ngokushesha imizuzu eyi-15, ukuma kahle, kanye nokujikijela izingalo. Qedela ngokuzipholisa nokuzelula kancane.

Ukuhamba izikhathi ezingu-3-4 ngesonto kuvumela ukwanda kancane kancane kobude nokuqina. Le ndlela yakha ukukhuthazela ngaphandle kokukhandla umzimba ngokweqile. Ukuhlala unamanzi kubalulekile; phuza iphayinti lamanzi ngaphambi nangemva kokuhamba, bese uphuza amanzi njalo ngemizuzu engama-20 phakathi nalokhu.

Ukusebenzisa i-pedometer noma i-fitness tracker kungakhulisa ugqozi, kuguqule ukuhamba kube umgomo olinganisekayo. Ngomzamo oqhubekayo, lo mkhuba olula ungaholela ekuthuthukisweni okukhulu empilweni yomzimba neyengqondo.

Umuntu ohamba ngokuphazima kweso endleleni yepaki emazombezombe ezungezwe izihlahla eziluhlaza ngaphansi kwesibhakabhaka esikhanyayo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Impilo Yenhliziyo Nokuhamba

Ukuhamba njalo kuthuthukisa kakhulu impilo yenhliziyo nemithambo yegazi. Akugcini nje ngokuthuthukisa indlela yokuphila enempilo kodwa futhi kunciphisa nengozi yesifo senhliziyo kanye nesifo sohlangothi. Izifundo zibonisa ukuthi ukuhamba okungenani imizuzu engama-30 nsuku zonke kungathuthukisa kakhulu impilo yenhliziyo. Ukuhamba kusiza ukwehlisa i-cholesterol ye-LDL, kuthuthukisa ukujikeleza kwegazi, futhi kulawula umfutho wegazi ngempumelelo.

Ukuhamba okulingene, njengokufinyelela izinyathelo ezingu-4,000 nsuku zonke, nakho kunikeza izinzuzo zenhliziyo nemithambo yegazi. Lo msebenzi uvimbela ukukhuluphala, okuyisici esibalulekile ekugcineni impilo yenhliziyo. Kuphinde kusize ekuphatheni umfutho wegazi ophakeme kanye nesifo sikashukela, okuyizinto eziyingozi ezibangela izifo zenhliziyo nemithambo yegazi.

Kulabo abanezinkinga zenhliziyo, ukuhamba kuphephile futhi kuqinisa imisipha yenhliziyo. Kuphinde kunciphise ingozi yezehlakalo zenhliziyo. Izifundo zokuhlola zixhumanisa ukuhamba okwandisiwe nengozi ephansi yesifo senhliziyo. Ukuhlaziywa kwe-meta kuthole ukuthi 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 emisebenzini yansuku zonke, njengokuya emsebenzini, kusekela impilo yenhliziyo futhi kukhuthaza indlela yokuphila esebenzayo.

Ukuphathwa Kwesisindo Ngokuhamba

Ukuhamba ngezinyawo kuyithuluzi elinamandla lokulawula isisindo nokwehlisa amakhilogremu. Ukuhamba njalo kusiza ekudaleni ukuntuleka kwamakhalori, okuyisihluthulelo sokwehlisa isisindo. Izifundo ziphinde zibonise ukuthi ukuhamba ngemva kokudla kusiza ukulawula amazinga kashukela egazini, kuthuthukise impilo iyonke.

I-Mayo Clinic yeluleka ukuhamba imizuzu engama-45 kuya ehoreni, izikhathi ezinhlanu noma eziyisithupha ngesonto, ukuze wehlise isisindo kakhulu. Kulabo abanempilo ematasa, ukuhlukanisa ukuhamba kube yizikhathi ezincane phakathi nosuku kuyazuzisa. Ukusebenzisa i-smartphone noma idivayisi egqokekayo ukulandelela izinyathelo kukhulisa ugqozi kanye nokuziphendulela ohambweni lwakho lokulawula isisindo.

Ukuze wandise ukuqina kokuhamba kwakho, zama ukuhamba ukhuphuka intaba noma usebenzise ukuqeqeshwa kwezikhawu. Ukwengeza ukunyakaza kwezingalo kungandisa nokushiswa kwamakhalori. Gxila ekuhambisaneni, hhayi ukuqapha amakhalori noma ibanga ngokuqinile, ukuze uthole intuthuko eqhubekayo.

Qala ngejubane eliphakathi nendawo bese ugqoka izicathulo ezikhululekile ukuze ujabulele futhi uzuze ekuhambeni. Ukuhamba ngejubane elisheshayo imizuzu engama-30 kungashisa amakhalori angaba ngu-150, okusiza ekulawuleni isisindo. Lokhu kunegalelo ekusetshenzisweni kwakho kwamakhalori aphelele.

Ukuhamba ngezinyawo kusiza nasekulondolozeni imisipha engenamafutha, okwandisa izinga lakho lokugaya ukudla futhi kusiza ekugcineni isisindo. Kunciphisa amafutha esiswini, kunciphisa ingozi yezinkinga zempilo ezihlobene nesisindo esiningi. Ucwaningo lubonisa ukuthi ama-94% abantu abaphumelelayo abagcina isisindo bahlanganisa ukuhamba emisebenzini yabo yansuku zonke.

UMnyango Wezempilo Nezinsizakalo Zabantu uncoma okungenani imizuzu eyi-150 yomsebenzi wokuzivocavoca olinganiselayo masonto onke. Ngisho nokuzivocavoca okuncane okungokomzimba kunegalelo ekulawuleni isisindo futhi kuthuthukise inhlalakahle iyonke. Ukuhamba kanye nokudla okunempilo okucebile ngezithelo, imifino, kanye nokudla okusanhlamvu okuphelele kuzosekela imigomo yakho yokulawula isisindo.

Izinzuzo Zokuqonda Zokuhamba

Ukuhamba kuthuthukisa kakhulu imisebenzi yokuqonda, kuthuthukisa impilo yobuchopho kanye nokuqonda kwengqondo. Ukuhamba ngaphandle, ikakhulukazi, kunomthelela omkhulu ekusebenzeni kokuqonda. Ukuhamba ngaphandle imizuzu eyi-15 nje kungathuthukisa impendulo ye-P300 neural, exhunywe ekunakeni nasekukhumbuleni. Lokhu akubonakali ekuhambeni ngaphakathi.

Abahamba ngezinyawo ngaphandle babonisa ukwehla okukhulu kwezikhathi zokusabela ngesikhathi semisebenzi yokuqonda. Lokhu kuthuthukiswa kuxhumanisa izici zemvelo ngqo nokusebenza kokuqonda. Kubonisa ukuthi izindawo zangaphandle zizuzisa kakhulu ekucaciseni kwengqondo kunokuhamba wedwa.

Izifundo ze-neuroimaging zembula ukuthi ukuvivinya umzimba ngaphandle kuvuselela i-prefrontal cortex, ebalulekile emisebenzini yokuphatha. Ukuhamba njalo, okungenani imayela elilodwa ngosuku, kunciphisa ingozi yokukhubazeka kwengqondo ngo-50% njengoba sikhula. Lokhu kusikisela umphumela wokuvikela wokuhamba empilweni yokuqonda.

Izinzuzo zokuhamba zidlulela ngale kokusebenza kwengqondo okusheshayo. Kwandisa ivolumu yezindawo zobuchopho, okubalulekile ekucabangeni nasekuxazululeni izinkinga. Ukuqina komzimba okuthuthukisiwe okuvela ekuhambeni kuhlotshaniswa nomthamo omkhulu we-hippocampal, okusiza inkumbulo.

Ekuphetheni, ukuhamba kubalulekile ekugcineni nasekuthuthukiseni imisebenzi yokuqonda, kuvikela ekuwohlokeni kokuqonda njengoba iminyaka ikhula. Ukuxhumana phakathi kokuhamba nokuqonda kugcizelela isidingo sokuhamba njalo emisebenzini yansuku zonke ukuze kube nempilo engcono yobuchopho.

Umuntu ohamba endleleni yepaki ekhanyiswe yilanga enezihlahla, izimbali, nechibi elinokuthula ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Inhlalakahle Yomzwelo Nokuhamba

Ukuhamba ngezinyawo kuyindlela elula kodwa enamandla yokuthuthukisa impilo yengqondo. Akugcini nje ngokuthuthukisa isimo sengqondo kodwa futhi kusiza ekulawuleni ukukhathazeka nokucindezeleka. Ucwaningo lubonisa ukuthi ukuhamba emvelweni kunomthelela omkhulu esimweni sengqondo kunokuhamba emadolobheni. Lokhu kuxhumana nemvelo kunganciphisa ukukhathazeka futhi kukhuthaze umuzwa wobunye.

Ukuhamba elangeni kungathuthukisa inhlalakahle yengqondo. Ukwelashwa kwelanga kuyasebenza ekwelapheni ukucindezeleka, okuhlanganisa nezinhlobo ezingezona ezesizini. Ukuhamba kwandisa ukugeleza kwegazi kuya ebuchosheni, okuthinta kahle uhlelo lokuphendula ukucindezeleka komzimba.

Ukuhamba nabanye kungakhulisa lezi zinzuzo. Ukuhamba nabantu kunciphisa imizwa emibi, kunciphisa ingozi yokucindezeleka, futhi kukhulisa ukuzethemba. Ukuhamba njalo, ngisho noma isikhathi esifushane, kungathuthukisa kakhulu impilo yengqondo.

Ukuqinisa Imisipha Namathambo

Ukuhamba kuyindlela eyisisekelo yokuzivocavoca impilo yemisipha, kugxilwe emathanjeni nasemisipheni. Kungumsebenzi othwala isisindo obalulekile ekwakheni nasekugcineni ubuningi bamathambo. Lokhu kubalulekile ekugwemeni i-osteoporosis. Ukuhamba akugcini nje ngokuqinisa amathambo kodwa futhi kuthuthukisa nokukhuthazela kwemisipha.

Ukwengeza ukuhamba ngokushesha ohlelweni lwakho lwansuku zonke kungathuthukisa kakhulu ibhalansi kanye nokuxhumana. Lokhu kubalulekile ekunciphiseni ingozi yokuwa nokuphuka kwamathambo, ikakhulukazi kubantu abadala. Ngisho nokuhamba okusheshayo okufushane kwemizuzu eyi-10 kungasiza ekugcineni amathambo ephilile ngokuzivocavoca okuvamile nokulingene.

Izinzuzo zokuhamba zihamba ngale kwamathambo, ziqinisa imisipha yemilenze esekela futhi iqinise amathambo. Njengomsebenzi ongenamandla kakhulu, ukuhamba kufinyeleleka kubantu babo bonke ubudala. Kuyingxenye ebalulekile yokufinyelela umgomo wokuzivocavoca okungu-50 okunethonya eliphakathi masonto onke.

Ukuhamba ngokushesha, ngesivinini esingamamayela angu-3 kuya kwangu-4 ngehora, kusebenza kahle kakhulu ekuqiniseni amathambo nemisipha. Kuvimbela ukulahleka kwamathambo futhi kwandisa ukuqina komzimba, okugqamisa ukubaluleka kokuhamba emikhubeni yokufaneleka komzimba. Ukuhamba njalo kungathuthukisa kakhulu impilo yemisipha nemisipha ngokuhamba kwesikhathi.

Ukuvala imilenze yomuntu ehamba endaweni eluhlaza ekhanyiswe yilanga enezinyathelo ezinamandla. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Indima Yokuhamba Ngomsebenzi Wokuzivikela Emzimbeni

Ukuhamba njalo kuqinisa amasosha omzimba, kudlala indima ebalulekile empilweni nasekuzivocavoceni. Ukuhamba imizuzu engama-30-45 kuhlanganisa amangqamuzana omzimba abalulekile afana namangqamuzana e-natural killer (NK) kanye namaseli e-cytotoxic T. Lawa maseli abalulekile ekulweni namagciwane. Lokhu kuzivocavoca okulinganiselwe kuthuthukisa ukubhekwa kwamasosha omzimba, kusiza umzimba ukulwa nezifo ngempumelelo enkulu.

Ukuhamba kuthuthukisa ukujikeleza kwegazi kwama-cytokine alwa nokuvuvukala, kusekela impilo ye-metabolic kanye nokuzivikela komzimba. Ngokungafani nokuzivocavoca okunamandla, okunganciphisa isimiso somzimba sokuzivikela okwesikhashana, ukuhamba njalo kunciphisa ingozi yokutheleleka. Izifundo zibonisa ukwehla okungu-43% ezinkingeni zokuphefumula eziphezulu emavikini ayi-12 ngokuhamba njalo.

Ukuhamba ngezinyawo kuthuthukisa nokugeleza kwegazi kwama-immunoglobulins, kukhulisa amasosha omzimba omzimba futhi kunciphisa ingozi yokutheleleka. Kungase kunciphise ngisho nokuwohloka kwamasosha omzimba okuhlobene nokuguga, kusize ekulweni nezifo ezingamahlalakhona ezihambisana nokuguga.

Ukuhamba kuvuselela i-glucose kanye ne-lipid metabolism, kukhulisa ukusebenza komzimba kanye nempilo iyonke. Ucwaningo lubonisa ukuthi ukuhamba okusheshayo kwemizuzu engama-20-30 kungasebenza ngempumelelo kumaseli omzimba. Lokhu kwenza ukuhamba kube umsebenzi obalulekile wesimiso somzimba sokuzivikela esiqinile kanye nokuphila kahle.

Ukuxhumana Komphakathi Ngokuhamba

Ukuhamba ngezinyawo kungaphezu nje kohlobo lokuzivocavoca; kuwumsebenzi onamandla wokuxhumana nabantu. Kuthuthukisa impilo yomzimba futhi kuqinisa izibopho zomphakathi. Ukuhamba nabangani noma ukujoyina imihlangano yokuzivocavoca yeqembu kungathuthukisa ugqozi futhi kukhuthaze ukuxhumana okunenjongo. Lesi sici sokuxhumana siholela ebudlelwaneni obuqinile ngokuhlangana njalo kanye nezingxoxo ezivamile.

Izindawo eziseduze ezinezici zokuhamba ngezinyawo, njengezindlela zokuhamba ngezinyawo namapaki, zinikeza amathuba amaningi okuxhumana nabantu. Izakhamuzi zinganqwamana ngekhanda noma izingxoxo ezimfushane, okucebisa umphakathi. Lokhu kuxhumana kusiza ekulweni nokuhlukaniswa komphakathi, okuvamile ezindaweni zasemadolobheni, ngokukhulisa umuzwa wokuba yingxenye yomphakathi.

Ukwethula imihlangano yokuhamba ngezinyawo empilweni yomsebenzi kungathuthukisa ukubambisana kanye nobuciko. Ukuhamba nozakwethu endaweni ekhululekile kukhuthaza ingxoxo evulekile. Le ndlela ikhuthaza umsebenzi womzimba futhi iqinisa ubudlelwano emsebenzini ngezingxoxo ezinenjongo.

Isiko lase-Italy le-La Passeggiata, lapho imindeni nabangani behamba ndawonye, liqokomisa izinzuzo zomphakathi zokuhamba. Libonisa ukuthi lokhu kuxhumana kwakha kanjani umphakathi osekelanayo. Ukuhamba futhi kuveza abantu emasikweni nasezintweni ezahlukene, okucebisa ukuxhumana komphakathi emiphakathini eyahlukahlukene.

Imikhuba Emihle Yokwenza Ukuhamba Kuphumelele

Ukuze wandise izinzuzo zokuhamba, amasu ahlukahlukene angathuthukisa ulwazi lwakho kanye nemiphumela. Qala ngokugcina ukuma okuhle ukuze uthuthukise ukusebenza komzimba wakho. Yima uqonde, thinta ingaphakathi lakho, bese ushwiba izingalo zakho kusukela emahlombe akho ukuze ushukumise kahle. Izicathulo ezifanele zibalulekile; khetha izicathulo ezinikeza ukwesekwa okwanele kanye nokusibekela.

Ukuzifudumeza kanye nokupholisa umzimba kuyizinto ezibalulekile. Chitha imizuzu embalwa uhamba ngesivinini esiphansi ngaphambi kokushintshela ekuhambeni okusheshayo. Ngemva kokuhamba kwakho, faka ukwelula umzimba okuqondise ezinqeni zakho, ezinqeni zemisipha, kanye nasezinqeni ukuze uthuthukise ukuguquguquka komzimba futhi uvimbele ukulimala.

Ukuhlanganisa izindlela zokuhamba ezahlukahlukene kuthuthukisa imiphumela yenhliziyo kanye nogqozi. Cabanga ngokuqeqeshwa kwesikhashana ngokushintshana phakathi kokuhamba okusheshayo nokugijima. Le ndlela ayigcini nje ngokwandisa izinga lokushaya kwenhliziyo yakho kodwa futhi inezela injabulo endleleni yakho yokusebenza. Ukuhamba ezindaweni ezahlukene kungacebisa ulwazi lwakho; kungakhathaliseki ukuthi kusezindaweni zasemadolobheni noma emapaki amahle, ngayinye inikeza izinzuzo ezihlukile.

Ukuzibandakanya namathiphu okuhamba, njengokusebenzisa amabhande okumelana nokukhanya noma ukuthwala ama-dumbbell alula, kungasiza ekuhlanganiseni amaqembu emisipha engeziwe. Ukuhamba ezindaweni ezithambekele, kungaba semagqumeni noma kuma-treadmill, kungayinselela kakhulu umzimba wakho futhi kuthuthukise ukushiswa kwamakhalori. Ukungaguquguquki kubalulekile; ukuguqula amasu okuhamba abe yindlela yansuku zonke kungasiza ekuthuthukiseni imikhuba ehlala njalo emavikini ambalwa nje.

Ukuhamba kungaba umsebenzi wokuxhumana nabantu futhi. Kungakhathaliseki ukuthi unomngane noma umngane onoboya, ukwabelana ngolwazi kungathuthukisa ugqozi futhi kudale ukuxhumana okuhlala njalo. Ukujabulela imvelo nakho kungaba nezinzuzo zengqondo, kunciphisa ukucindezeleka futhi kuthuthukise imizwa.

Ngokuhlanganisa lawa macebiso namasu okuhamba, uzokwakha isimiso sokuhamba esisebenza kahle kakhulu. Lesi simiso asikhuthazi nje kuphela impilo yomzimba kodwa futhi nenhlalakahle engokomzwelo.

Ukudala Umzila Wokuhamba

Ukwakha isimiso sokuhamba esiqhubekayo kubalulekile ekufakeni ukuzivocavoca empilweni yansuku zonke. Indlela ehlelekile ithuthukisa impilo iyonke futhi iqinise imikhuba emihle yokuzivocavoca. Qala ngemigomo efinyelelekayo, njengokuhamba imizuzu eyi-15 nsuku zonke bese wanda ngemizuzu emi-5 masonto onke. Lwela ukuhamba imizuzu eyi-150 masonto onke ukuze uthole izinzuzo zezempilo njengempilo engcono yamalunga, ukujikeleza kwegazi, kanye nesimo sengqondo.

Ukukhetha izikhathi ezithile zokuhamba ngezinyawo kusiza ekusunguleni isimiso esithembekile. Ekuseni kakhulu noma ntambama kakhulu kuvame ukuba kuhle kwabaningi. Ukukhetha imizila ejabulisayo kuthuthukisa nokuzinza okuvamile. Cabanga ngezindlela ezisemapaki, ezizungezile izindawo, noma ezindleleni zangaphakathi ngezinsuku zemvula. Lokhu kuhlukahluka kugcina ugqozi luphezulu futhi kuvimbela isithukuthezi.

Ubuchwepheshe bungathuthukisa inqubo yakho. Sebenzisa izinhlelo zokusebenza noma amagajethi ukulandelela inqubekela phambili nokugubha izigaba ezibalulekile. Ukunqoba izithiyo ezifana nesimo sezulu esibi noma amandla aphansi kudinga ukuguquguquka. Ukulungisa izinqubo ngokuhamba endlini noma ngezikhathi ezahlukene kusiza ukugcina ukungaguquguquki.

Gxila ekumeni kahle futhi ugqoke izicathulo zemidlalo ezikhululekile ukuze uthole ulwazi olungcono. Uma kukhona izimo zempilo, xhumana nodokotela ngaphambi kokuqala. Uma wakha isimiso, shintsha into eyodwa ngesikhathi ukuze uthole ukuphepha nokusebenza kahle. Faka izinsuku zokuphumula ukuze uvumele ukululama futhi ukhuthaze isimiso esihlala njalo.

Ukulandelela Intuthuko Ekuhambeni

Ukulandelela umsebenzi wokuhamba ngezinyawo kubalulekile ekulinganiseni inqubekela phambili yokufaneleka komzimba nokuhlala ushukumisekile. Izilandeli zokufaneleka komzimba nezinhlelo zokusebenza zeselula zisiza ukuqapha amamayela okuhamba, izinyathelo, ubude, kanye namakhalori ashisiwe. Le datha ibonisa amaphethini ezempilo futhi iqondisa ukulungiswa kwenqubo.

Ukubhala phansi kunikeza isikhala sokuzindla ngentuthuko engokomzimba nengokomzwelo. Kukhulisa ugqozi ngokuhamba kwesikhathi. Ukubhala ngesandla kuqinisa ukuxhumana kwengqondo nomzimba, kukhuthaza ukucabanga kanye nokukhululeka ekucindezelekeni. Ngaphandle kokulandelela, impumelelo inganyamalala, kunciphise ugqozi.

Ukubeka isisekelo ngokulinganisa izinyathelo zamasonto onke kusiza ukusetha imigomo engokoqobo. Imigomo yesikhathi esifushane, njengokwengeza izinyathelo eziyi-1,000 nsuku zonke, isekela izifiso zesikhathi eside, njengokufinyelela izinyathelo eziyi-10,000. Izifundo zibonisa ukuthi ukuhamba okungenani izinyathelo eziyi-7,000 nsuku zonke kungandisa impilo. Ukuhamba ngokushesha okungenani imizuzu engama-30 nsuku zonke kungcono kakhulu empilweni.

Ama-tracker amaningi omsebenzi nawo alinganisa izinga lokushaya kwenhliziyo kanye nekhwalithi yokulala, kanye nezinyathelo. Le mpendulo ibalulekile ekulandeleleni inqubekela phambili nokuhlala unolwazi. Ukuqala ngezikhawu zokuhamba zemizuzu eyi-10-15 nsuku zonke kungakha imikhuba ehlala njalo. Ukulandelela inqubekela phambili kubeka imigomo efinyelelekayo futhi kugujwa intuthuko, kukhulisa ukwaneliseka kanye nempumelelo.

Ukuthola Isisusa Sokuhamba Ngokuqhubekayo

Ukugcina isisusa sokuhamba kungaba yinselele, kodwa kubalulekile ukuze kube nomkhuba oqhubekayo. Ukubeka imigomo efinyelelekayo neqhubekayo kubalulekile ukuze uhlale uzinikele. Isibonelo, ukuhlose ukuhamba imizuzu engama-30 ngemva kokudla kwasekuseni kungadala umkhuba onokwethenjelwa. Ukuhamba imizuzu engama-30-45, kahlanu ngesonto, kunganciphisa kakhulu ingozi yokufa ngaphambi kwesikhathi ngenxa yezifo ezahlukahlukene. Lokhu kugcizelela ukubaluleka kokuzilolonga njalo.

Ukuhamba nabangani akugcini nje ngokuthuthukisa ugqozi lokuzivocavoca kodwa futhi kwenza kube mnandi kakhulu. Ukuthola izindlela ezintsha zokuhamba noma ukwengeza imisebenzi ejabulisayo, njengokudansa ngesikwele noma i-Zumba, kugcina ukuhamba kujabulisa. Ukulalela umculo noma ama-podcast ngesikhathi sokuhamba kungathuthukisa injabulo, kukukhuthaze ukuthi uhlale umatasa.

Isimo sezulu esibi singaba yisithiyo ekuhambeni ngaphandle. Ukuhlela imisebenzi yangaphakathi, njenge-yoga, kusiza ukugcina ugqozi naphezu kwezinselele zangaphandle. Ngisho nemizuzu emihlanu yokuhamba ngezinsuku eziphansi zogqozi kungaholela enkambisweni eqhubekayo.

Ukulandelela inqubekela phambili ngejenali noma uhlelo lokusebenza lokufaneleka komzimba kuyithuluzi elinamandla lokugcina ugqozi. Ukuzindla ngempilo yakho kanye nempumelelo yakho kuqinisa izinzuzo zokuhlala umatasa. Ukugxila ezindinganisweni zomuntu siqu, njengokuchitha isikhathi esihle nomndeni ngesikhathi sokuhamba ngezinyawo, kungajulisa ukuzibophezela kwakho kanye nokuxhumana kwakho nomsebenzi.

Umuntu ohamba endleleni yasehlathini ekhanyiswe yilanga ezungezwe izihlahla eziluhlaza nezimbali zasendle. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izingozi Ezingaba Khona Nokucatshangelwa Ekuhambeni

Ukuhamba ngokuvamile kubhekwa njengokuzivocavoca okungenamthelela omkhulu, kodwa kunezingozi eziningana okufanele uziqaphele. Izindawo ezingalingani zingabangela ukushelela nokuwa, okuwumthombo ovamile wokulimala okungavinjelwa. Iziphazamiso ezifana nokusebenzisa omakhalekhukhwini, ukufunda, noma ukuthwala izinto eziningi kakhulu nazo zingaholela ezingozini. Ukushesha noma ukuhlanganyela ezingxoxweni ngenkathi uhamba kwandisa ingozi yezingozi.

Ukukhetha izicathulo ezifanele kuyinto ebalulekile okufanele uyicabangele ngokuphepha. Kuye ngendawo ezungezile, gqoka izicathulo ezingasheleli noma amabhuzu anezinzwane zensimbi ukuze unciphise ingozi yokulimala. Ukugcina izindlela zokuhamba zicacile nokubopha izintambo ngenkathi uhlanza ukuchitheka ngokushesha kungavimbela izingozi ezindaweni zomphakathi nezizimele.

Ngo-2022, abantu abangu-7,522 abahamba ngezinyawo balahlekelwa yizimpilo zabo ezingozini zomgwaqo, isilinganiso somuntu oyedwa njalo ngemizuzu engama-70. Abantu abahamba ngezinyawo kufanele basebenzise izindlela zokuhamba ngezinyawo uma kungenzeka. Uma uwela imigwaqo, sebenzisa njalo izindlela zokuhamba ngezinyawo futhi ubheke kuzo zonke izinhlangothi ukuze uthole ukuphepha. Gwema izindawo eziseduze nezindlela zokungena kanye nezindawo zokupaka lapho izimoto zingase zibuyele khona.

Abashayeli nabo banendima ebalulekile ekuphepheni kwabahamba ngezinyawo. Kufanele bashayele ngesivinini esiphephile ezindaweni ezinabantu abahamba ngezinyawo. Zithobe kubahamba ngezinyawo ezindaweni zokuwela izitaladi bese ume isikhathi eside ngaphambi kokuqinisekisa ukubonakala. Utshwala nezidakamizwa kuyabaphazamisa abashayeli nabahamba ngezinyawo, okwandisa kakhulu izingozi. Abantu abadala nezingane basengozini enkulu futhi badinga izinyathelo zokuphepha ezengeziwe.

Isiphetho

Ukuhamba kuvelele njengokuzivocavoca okuguquguqukayo nokunethonya, okuletha izinzuzo eziningi zezempilo. Kuthuthukisa impilo yenhliziyo, kusiza ekulawuleni isisindo, futhi kuthuthukisa ukusebenza kwengqondo. Kudlala indima ebalulekile enhlalakahleni yemizwa. Njengoba uhamba imizuzu engama-30 kuphela ngosuku, abantu bangajabulela lokhu kuzivocavoca okungenamthelela omkhulu. Akudingi mishini ekhethekile, okwenza kutholakale kalula kubo bonke.

Ukuhamba njalo akugcini nje ngokunciphisa amazinga okufa kodwa futhi kunciphisa ngempumelelo ingozi yezifo zenhliziyo. Kusebenza njengekhambi lemvelo lokuthuthukisa impilo yengqondo, ukunciphisa izimpawu zokucindezeleka nokukhathazeka. Ngokudala isimiso sokuhamba esilawulekayo, ukulandelela inqubekela phambili, nokubeka imigomo ethile, abantu bangahlakulela umkhuba wokuqina komzimba oqhubekayo. Lo mkhuba ucebisa izimpilo zabo.

Cabanga ngokuxhumana nabangani noma ukujoyina iqembu lokuhamba ngezinyawo ukuze uthole ukwesekwa okwengeziwe. Khumbula, isinyathelo ngasinye singaholela ezinguqukweni eziguqulayo ohambweni lwakho lwezempilo. Ukuhamba ngezinyawo kuyisinqumo esinamandla sempilo engcono.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: