Ukuhamba Esihlabathini—Izinyathelo Zempilo Engcono
NGUMLOBELI WE-PHAPHAMA! EHAWAII
UKUHAMBA ngamandla kuye kwathiwa kungenye yezindlela ezingcono kakhulu zokuvivinya umzimba. Kuthiwa, phakathi kwezinye izinzuzo, ukuhamba ngamandla kwandisa umthamo wegazi elimpontshwa inhliziyo, kwehlisa umfutho wegazi, kuthuthukisa ukujikeleza kwegazi nokuqina kwesikhumba, futhi kuqinisa amathambo nezicubu.
Nokho, njengoba noma ubani owake wakuzama azi, ukuhamba ngamandla kunomphumela omubi ezinyaweni—ziyaqina, zibe namakhona, amabhamuza, ngisho nokulimala okungathi sína. Ngokuvamile lokhu kuwumphumela wokufaka izicathulo zokuzivivinya ezimpintshayo. Uma wake waba nezinyawo ezibuhlungu, uyazi ukuthi kungakhathaza futhi kube buhlungu kangakanani lokho. Eqinisweni, isimo sezinyawo zakho singathinta yonke impilo yesimiso sakho samathambo.
Ukuzuza Nhlangothi Zombili
Ungase ungahlupheki. “Ukuhlolwa kwabantu abangazifaki izicathulo e-Afrika nase-Asia kuphetha ngokuthi abantu abangazifaki izicathulo banezinyawo ezinempilo, ukukhubazeka okumbalwa, futhi bashesha ngaphezu kwabantu basemiphakathini efaka izicathulo,” kubika isazi esithile samathambo. Ngakho kubonakala sengathi ungazuza nhlangothi zombili uma ungavivinya umzimba ndawana-thile ngokuhamba ngamandla ungazifakile izicathulo. Eqinisweni, abantu abaningi bangakwenza lokho—ukuhamba esihlabathini esomile esihlanzekile solwandle noma ezindundumeni zaso.
“Ukuvivinya umzimba okuhle okubhucungayo kuwukuhamba esihlabathini solwandle ungazifakile izicathulo,” kusho i-Arthritis Exercise Book, “ikakhulukazi lapho isihlabathi sifudumele. Ukuhamba esihlabathini esihlakazekile, esomile kuvivinya zonke izicubu zonyawo, njengoba unyawo luvumelana nendawo engaqondile.” Ngaphandle kwalokho, ukuhamba esihlabathini kudinga amandla angaphindwa kabili kunokuhamba otshanini noma endaweni egandayiwe. Eqinisweni, zama ukugijima esihlabathini esomile, ngokushesha uzophawula ukuthi kufuneka umzamo ongakanani! “Ngokuqinisekile, ukuhamba ngamandla esihlabathini solwandle kungaba ukuzivivinya okuhle kakhulu ezimisweni eziklanyelwe ‘ukushisa’ ama-calorie [ama-kilojoule] noma ukuthuthukisa ukuba qatha komzimba,” kuphetha incwadi ethi Exercise Physiology—Energy, Nutrition, and Human Performance.
Ngakho, ukuhamba esihlabathini ungazifakile izicathulo akunikezi nje kuphela izinzuzo zesimiso esinempilo sokuvivinya umzimba kodwa futhi kunciphisa ukudleka kwezinyawo namalunga emilenze. Kulabo abangaphethwe kakhulu isifo samathambo, kunciphisa ubuhlungu obubangelwa ukuvivinya umzimba.
Isixwayiso
Nokho, ngaphambi kokuba uphuthume olwandle noma endundumeni yesihlabathi eseduze, khumbula lezizixwayiso. Qiniseka ukuthi isihlabathi ohamba kuso ngezinyawo sihlanzeke ngempela futhi asinazo izinto ezicijile. Uma unezinkinga zempilo ezingathi sína, njengesifo sikashukela noma inkinga yenhliziyo, kufanele uxhumane nodokotela wakho ngaphambi kokuba uqale uthathe noma iyiphi indlela yokuvivinya umzimba entsha. Futhi njenganoma yisiphi isimiso sokuvivinya umzimba, qala uhambe esihlabathini ngejubane eliphansi noma eliphakathi nendawo, bese ulandisa kancane kancane ngokuhamba kwesikhathi. Ngokunokwenzeka lokhu kuyokuholela esimisweni esiphephile nesijabulisa kakhudlwana sokuvivinya umzimba.
Ukuhamba esihlabathini ungazifakile izicathulo kungaphezu nje kokuzijabulisa; kungase kube isiqalo sempilo engcono nezinyawo ezingcono. Futhi ubani owaziyo ukuthi yini enye ongase uyithole ogwini lolwandle noma emanzini angajulile—amagobolondo, izinhlanzi ezincane, izinkalankala ezincane zasolwandle, zonke izinhlobo zezinyoni nezinambuzane. Ngakho qaphela, ujabulele ukuhamba kwakho!