URuwan (oneminyaka engama-32 ubudala) usandulโ ukufika ekliniki yam ediniwe kakhulu kwaye exhalabile. URuwan yinjineli yesoftware esebenza phambi kwekhompyutha malunga neeyure ezili-10 ngosuku.
"Gqirha Priya, ndityebile kakhulu kwaye umzimba wam uziva ubuthathaka. Ndiyazi ukuba kufuneka ndizilolonge. Nangona ndisoloko ndicinga ukuba ndiza kuqala ngomso, ndiba buvila kakhulu kusasa. Ndiphoswa malunga neveki emva kokwenza usuku olunye. Ndingaboyisa njani obu buvila ndize ndigqibe kwelokuba ndiqhubeke nokuzilolonga, Gqirha?" wabuza uRuwan.
Ndajonga uRuwan ndaza ndathi ngoncumo oluhle. "Ruwan, ingxaki ephambili ejongene nezigidi zabantu kwihlabathi liphela, kungekuphela nje kuwe, yindlela yokwakha inkuthazo yokuzilolonga . Akunyanzelekanga ukuba uqale ukuzilolonga ngeendlela ezinzima. Ukuba ukhohlisa ingqondo yakho uze uqale ngamanyathelo alula, ungayoyisa ngokulula le ngxaki. Makhe sithethe ngale nto namhlanje."
๐จ Iimpawu ezibomvu ekufuneka uziqaphele xa uzilolonga
Nangona umthambo uluncedo kakhulu emzimbeni, ukuba ezi mpawu zilandelayo ziyabonakala ngexesha lomthambo, kufuneka uyeke ngoko nangoko umthambo kwaye ufumane uncedo lwezonyango:
- Ukuziva uxinzelelo olunamandla, ukuxinana, okanye intlungu embindini wesifuba (olu luphawu oluphambili lokuhlaselwa yintliziyo).
- Intloko ebuhlungu, isiyezi, okanye ukuziva ubuthathaka (kusenokwenzeka ukuba kungenxa yokuphelelwa ngamanzi emzimbeni okanye amanqanaba aphantsi eswekile egazini).
- Ukuphefumla nzima kangangokuba ungabi sakwazi ukuphefumla.
- Ukubetha kwentliziyo okukhawulezayo okanye okuhlabayo ngendlela engaqhelekanga (iintlungu ezibukhali).
- Intlungu ekhawulezileyo, ebukhali neqatha kumalungu okanye kwimisipha.
Kutheni uziva unqena ukuzilolonga?
Ngokwendalo imizimba yethu ikhetha ukuphumla kwaye ichithe amandla amancinci. Xa singazilolongi ixesha elide, ingqondo iyayiqonda ingcamango yokuzilolonga "njengomsebenzi onzima" ize ikruquke.
Ukongeza:
- Ukubeka iinjongo ezinkulu, ezingezizo eze-SMART: ukubaleka okanye ukuphakamisa iintsimbi iyure yonke ngosuku lokuqala.
- Ukuzibandakanya kwimisebenzi abangayithandiyo: Ukuzama ukunyanzela umntu ongathandiyo ukuya ejimini ukuba aye ejimini.
- Ukulindela iziphumo ezikhawulezileyo: Ukudana xa unganciphisi umzimba kwiveki.
Iindlela ezi-5 ezisebenzayo zokuzikhuthaza ukuba uzilolonge
Landela la macebiso ukuze ugcine inkqubo yakho yokuzilolonga ngempumelelo:
1. Qala kancinci (Umthetho wemizuzu eli-10)
Musa ukucwangcisa umthambo weyure yonke ngosuku lokuqala. Qala ngokuhamba ngokukhawuleza imizuzu eli-10 ngosuku. Ukwenza imizuzu eli-10 akunzima emzimbeni, ngoko ke akuyi kuyenza ingqondo ibe buthuntu. Emva koko yongeza kancinci kancinci iye kwimizuzu engama-20 okanye engama-30.
2. Zibekele iinjongo ze-SMART
Iinjongo zakho mazibe lula kwaye zicace:
- S (Ethile): "Ndihamba ekuseni iintsuku ezi-3 ngeveki."
- M (Enokulinganiseka): "Ndihamba amanyathelo angama-5,000 ngosuku."
- A (Okunokwenzeka): Endaweni yokucinga ngokulahlekelwa ziikhilogram ezi-5 kwiveki yokuqala, jonga ukulahleka ngekhilogram e-1 ngenyanga.
- R (Okufanelekileyo): Khetha imithambo efanelekileyo kwinqanaba lakho lempilo.
- T (Ixesha elibekiweyo): "Ndiza kunciphisa iikhilogram ezi-3 kwiinyanga ezi-3."
3. Khetha umsebenzi owuthandayo.
Ukuzilolonga akuthethi nje ukuya ejimini nokuphakamisa iintsimbi. Khetha nayiphi na imisebenzi oyithandayo, njengokudada, ukudlala i-badminton, ukukhwela ibhayisekile, ukudanisa, okanye i-yoga.
4. Sebenzisana neQabane elinoxanduva lokuphendula
Ukuzilolonga nomhlobo okanye ilungu losapho kuyasebenza ngakumbi kunokuzilolonga wedwa.
5. Bhala phantsi inkqubela yemihla ngemihla
Landelela inkqubela yakho yonke imihla usebenzisa i-step tracker okanye iwashi. Ukubona inkqubela kukhupha i-dopamine engqondweni, nto leyo ekukhuthazela ukuba wenze okungakumbi.
Ixesha lokuzilolonga elicetyiswayo kubantu abadala (ingcebiso ye-NHS)
I-World Health Organization kunye ne-NHS bacebisa le misebenzi yemihla ngemihla ilandelayo kubantu abadala abaneminyaka eli-19 ukuya kwengama-64:
| Uhlobo lokuzilolonga | Ixesha elincinci elicetyiswayo | Imizekelo |
|---|---|---|
| Ukuzilolonga Ngokuqina Okuphakathi | Imizuzu eli-150 ngeveki (iintsuku ezi-5, imizuzu engama-30 ngosuku) | Ukuhamba ngokukhawuleza, ukukhwela ibhayisekile, ukudada, ukudanisa |
| Ukuqina Okukhulu | Imizuzu engama-75 ngeveki | Ukubaleka, ukudada ngesantya esiphezulu, ukudlala ibhola ekhatywayo okanye itenisi |
| Ukuzilolonga Kokuqinisa Imisipha | Iintsuku ezi-2 ngeveki | Ukuphakamisa iintsimbi, ii-push-ups, i-yoga exercises |
Izinto ekufuneka zenziwe nezo kufuneka zingayenzi
| โ๏ธ Izinto onokuzenza (Zenze) | โ Izinto ongazifuniyo |
|---|---|
| Sela amanzi amaninzi ngaphambi nasemva kokuzilolonga ukuze uthintele ukuphelelwa ngamanzi emzimbeni. | Ukuba unezifo ezinzulu ezingosuleliyo okanye isifo sentliziyo, musa ukuzilolonga ngamandla ngequbuliso ngaphandle kwengcebiso kagqirha. |
| Qiniseka ukuba uyafudumala ngaphambi kokuba uqale umthambo uze uphole emva koko. | Musa ukuzinyanzela ukuba wenze umthambo xa uzive udiniwe kakhulu okanye ngeentsuku ogula ngazo (umzimba udinga ukuphumla). |
| Dala amathuba okuhamba ngakumbi imihla ngemihla (umz., ukusebenzisa izinyuko eziqhelekileyo endaweni yee-escalators). | Musa ukuhlala kwindawo enye ixesha elingaphezu kweeyure ezimbini ngexesha; vuka uhambe-hambe ubuncinane imizuzu emihlanu. |
โ Eminye imibuzo onokuba nayo (FAQ)
Ngaba lixesha elifanelekileyo lokuzilolonga: kusasa okanye ngokuhlwa? โผ
Akukho xesha lithile lifanelekileyo lokuzilolonga. Into ebalulekileyo kukwenza rhoqo, nangaliphi na ixesha losuku elihambelana neshedyuli yakho yemihla ngemihla.
Ingaba kuqhelekile ukuba nezihlunu ezibuhlungu emva kokuzilolonga? โผ
Ewe, kuqhelekile ukuba buhlungu kancinci kwimisipha (DOMS) xa uqala ukuzilolonga okanye ukwandisa amandla. Kuya kuzilungisa ngokwako kwiintsuku ezi-2-3.
Ngaba ukuzilolonga okanye ukutya okunesondlo kubaluleke kakhulu ekunciphiseni umzimba ?
Ukunciphisa umzimba kukutya okuyi-80% (ukungabikho kweekhalori) kunye nokuzilolonga okuyi-20%. Kodwa ukwenza zombini ezi zinto kunye kubalulekile ukuze uhlale usempilweni kwaye uthintele ukutyeba.
Yeyiphi ingozi enkulu empilweni ebangelwa kukungazilolongi? โผ
Ukungazilolongi, okanye ukuphila ubomi bokungahlali phantsi, kwandisa kakhulu umngcipheko wesifo seswekile sohlobo lwesibini, uxinzelelo lwegazi oluphezulu, isifo sentliziyo, istroke, kunye nomhlaza othile.
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