Dore uko wakora ahantu ho kwiyishyurira ubuzima bwiza ku bwonko bwawe n'umubiri wawe mu rugo!

Ese hari igihe wumva umeze nk'aho 'ndarangije'? Unaniwe kubera akazi, imirimo yo mu rugo, no gukora byose? Ese wumva ubwenge bwawe n'umubiri wawe nta kintu na kimwe bizima kandi nta n'icyo ushishikajwe nacyo? Noneho iyi nkuru ni iyawe. Kimwe natwe twese, ni ibisanzwe kumva unaniwe mu mutwe no mu mubiri rimwe na rimwe kubera ubu buzima buhuze. Ariko niba uwo munaniro ukomeje, ntabwo ari byiza ku buzima bwacu. Rero, igisubizo cyiza kuri ibi ni ukugena umwanya wawe no guha ubwenge bwawe n'umubiri wawe ikiruhuko.

Si buri wese ushobora gukoresha amafaranga menshi, gufata ikiruhuko cy'iminsi mike, no kujya muri hoteli nini mu 'kiruhuko cy'ubuzima bwiza'. Ariko se ni nde wavuze ko udashobora kubikora uri mu rugo? Yego, ushobora gukora 'kiruhuko cy'ubuzima bwiza' uri mu rugo, gihuye n'ibyo ukeneye, kizaguha ubuzima bwiza n'ubushya mu mutwe no ku mubiri wawe. Reka turebe uko wabikora?

Ubwa mbere, reka dusobanukirwe icyo 'Kwitaho' ari cyo?

Ushobora kuba warumvise ijambo 'kwitaho' kenshi. Muri make, kwitaho ni ikintu cyose ukora ugambiriye kwita ku buzima bwawe bw'umubiri, ubwonko, n'amarangamutima. Bisobanura kumva icyo ubwenge bwawe n'umubiri wawe bikenewe hanyuma ukagira icyo ukora kuri byo. Ni nko gusharija terefone yawe. Uko ukomeza gukora kandi batiri ikagenda ishira, ubwenge bwacu n'imibiri yacu bitakaza imbaraga. Bityo rero kwitaho ni ngombwa kugira ngo uyishyure.

Kwiruhukira mu rugo nk'uku ni amahirwe meza yo gutangira ingeso zawe zo kwita ku buzima bwawe, cyangwa ukaruhuka gusa ukongera imbaraga.

Witegura ute umwiherero?

Gusubira mu rugo neza bisaba kwitegura neza. Bitabaye ibyo, ushobora kutabona umusaruro wifuza. Dore bimwe mu bintu ushobora gukora:

• Tekereza ku ntego yawe: Ubwa mbere, tekereza icyo ushaka muri ibi. Urashaka kubohora ubwenge bwawe (kuvugurura)? Cyangwa urashaka kubona umubiri wawe ( ingufu )? Cyangwa urashaka kwitekerezaho mu buryo bushya (kwivumbura)? Ugomba guhitamo ibintu ushaka gukora ukurikije intego yawe.
• Tegura umwanya: Tegura impera z'icyumweru kuri ibi. Bwira umuryango wawe n'inshuti ko ugiye kuba 'utazi akazi' muri iyi minsi ibiri. Ibyo bivuze kwirinda guhamagara kuri telefoni no gukora ingendo zitari ngombwa. Bitabaye ibyo, gahunda zawe zose zishobora kwangirika.
• Kuraho urugi mu nzu:Mbere y'uko umwiherero utangira, sukura kandi utunganye inzu yawe. Biragoye kubohora ubwenge bwawe mu gace karimo akajagari.
• Tegura ibiryo n'ibinyobwa mbere y'igihe: Tegura cyangwa ubike amafunguro meza yateguwe, utuntu duto, icyayi cy'ibimera, nibindi kugira ngo utagomba kumara umwanya mu gikoni mu gihe cy'umwiherero.
• Kora gahunda (ariko ntukagire umurava!): Kora gahunda ihamye y'ibyo ugomba gukora kuri uwo munsi. Ariko ntukagire umurava kuri byo. Ibi tubyita 'uburyo bworoshye bwo guhindura ibintu' . Ibyo bivuze kugira gahunda, ariko wemere ko bakumviriza kandi ugahindurwa uko bikenewe.
• Zana kandi ubibike ibintu bikenewe: Gura ibintu ukeneye mbere y'igihe, nk'icyayi cy'ibimera, inkoni zihumura neza z'imibavu, amakaramu meza y'amabara, ikaramu yo kwandikamo, n'ibicuruzwa byo kwita ku ruhu.

Ni iki wakora muri uwo mwiherero?

Bitewe n'intego yawe, hari byinshi ushobora gukora. Ni ngombwa gushyiramo ibintu bitera imbaraga umubiri wawe n'ibintu bikuruhura mu mutwe.

Dore ingero zimwe na zimwe:

• Kurya ibiryo bifite intungamubiri.
• Gusohoka mu busitani cyangwa mu busitani wishimira ubwiza bw'ibidukikije.
• Gutekereza ku byo utekereza .
• Imyitozo ngororamubiri (urugero: yoga, kugenda n'amaguru, kubyina).
• Nywa amazi menshi (amazi yakuwemo, icyayi cy'ibimera, nibindi).
• Ibintu bikuzanira ibyishimo (kumva umuziki, gushushanya, gusoma igitabo).
• Kwivura (gukora massage, koga neza, kuvura umusatsi).

Reka tuvuge kuri bimwe muri ibi mu buryo burambuye.

Imirire

Gusubira mu buzima bwiza si ukurya ibiryo bizima gusa. Tekereza ku ntego zawe z'imirire. Kugabanya ibiro? Kongera imbaraga? Tegura amafunguro yawe uko bikwiye.

• Shyiramo imboga nshya, imbuto, poroteyine zitarimo ibinure (amafi, inkoko), n'imbuto z'ubunyobwa mu ndyo yawe.
• Irinde kurya ibiryo byatunganyijwe cyane uko bishoboka kose.
• Aho kurya ibiryo bigutera kumva uhaze kandi usinziriye nyuma yo kurya, hitamo ibiryo bigutera kumva umeze neza kandi ufite imbaraga.
• Mbere yo kurya, fata umwanya wo gutekereza ku byo urya. Ishimire ibara ryabyo, impumuro yabyo n'uburyohe bwabyo. Ibi tubyita 'kurya witonze' .

Igikorwa cy'umubiri

Iyo umubiri ukoze imyitozo ngororamubiri, ubwonko nabwo bukumva uruhutse cyane.

• Ushobora gutembera muri pariki iri hafi aho.
• Kurikira videwo ya yoga cyangwa imyitozo ngororamubiri kuri YouTube uri mu rugo.
• Iki ni igihe cyiza cyo kugerageza ikintu gishya utari warigeze ugerageza mbere. Wenda winjire mu isomo rya Zumba kuri interineti.

Sinzira neza.

Gusinzira neza ni ingenzi ku buzima bwacu. Muri iki gihe cyo kwiherera, shyira ibitotsi byiza imbere.

• Zimya telefoni yawe na televiziyo byibuze isaha imwe mbere yo kuryama.
• Gira umwijima mwinshi mu cyumba.
• Koresha ibitanda byiza kandi bisukuye.
• Uzabona itandukaniro mu mubiri wawe numara gusinzira neza mu minsi mike iri imbere. Bizagutera imbaraga zo gukomeza gusinzira neza.

Gufata mu mutwe no gucunga imihangayiko

Ibi bintu bizafasha kugabanya imihangayiko n'ihungabana.

• Gutekereza ku bintu: Tegura iminota 10 buri gitondo kugira ngo utekereze ku bintu. Ushobora gukoresha porogaramu z'ubuntu nka Insight Timer na Calm kuri ibi.
• Kwandika mu nyandiko: Kwandika ibiri mu mutima wawe ku rupapuro bishobora kugufasha kuruhuka cyane.
• Ibindi bikorwa: Kumva umuziki utuje, gushushanya, gutembera mu bidukikije, kwinika ibirenge byawe mu mwobo w'amazi y'umunyu ya Epsom, kureba filime isekeje.

Ni gute upima uburyo umwiherero wagenze neza?

Biragoye kwitega impinduka zikomeye mu mubiri wawe mu kiruhuko cyo mu mpera z'icyumweru. Ahubwo, shyira imbaraga zawe mu mwanya wabyo, imihangayiko, kuruhuka no kumererwa neza mu mutwe .

Hari uburyo bworoshye bwo gupima ibi.

• Mbere y'uko umwiherero utangira, pima umunaniro wawe, imihangayiko, n'ingufu zawe ku gipimo cya 1-10 (1 = ntabwo ari na gato, 10 = hejuru cyane).
• Nyuma y'uko umwiherero urangiye, ongera usuzume ibintu bimwe.
• Niba hari impinduka nziza mu manota yawe, bivuze ko gusubira inyuma kwawe kwagenze neza!

Gerageza gushyira mu buzima bwawe bwa buri munsi ingeso zatumye habaho iyi mpinduka nziza (urugero: gutekereza mu gitondo, gusinzira neza nijoro). Ushobora kubikora wishyiriraho intego ya SMART . SMART isobanura umwihariko , ibipimo , ibikorwa , ibifatika , n'igihe .

Urugero, "Nzajya ntekereza iminota 10 buri gitondo" ni intego nziza ya SMART.

Ubwiherero nk'ubu bwo kuvura indwara z'ubuzima busanzwe bushobora kuba uburyo bwiza bwo gukiza ubwenge bwawe, umubiri wawe na roho yawe. Kandi ingeso nziza wigiramo zizagufasha kugira ubuzima bwiza ubuzima bwawe bwose. Ntiwibagirwe kuvugana na muganga wawe ku bibazo byose by'ubuzima ushobora kuba ufite.