Lungisa kakuhle umthambo wakho wokuHamba: Yandisa ubude bexesha okanye ubunzulu!

Kubantu abagqibe ekubeni baqalise ukwenza umthambo wokuzilolonga nempilo, ukuhamba yindawo entle yokuqalisa. Ngaba ukucwangcisa ishedyuli yomthambo wokuhamba kunokunceda abantu bagcine inkqubo yokomelela kunye nokuphucula ukunyamezela kunye nesantya esikhawulezayo?

IShedyuli yoCwangciso lokuHamba umthambo

Ngelixa naliphi na inani lokuhamba linceda impilo, abantu banokunyusa izibonelelo ngokuhamba ngaphezulu ngeveki okanye ngokunyusa isantya. Ukuhamba ngokukhawuleza kwemizuzu engama-30 ngosuku, iyonke imizuzu eyi-150 ngeveki, kucetyiswa ziingcali zempilo ukunciphisa imingcipheko yesifo sentliziyo, isifo sohlangothi, isifo seswekile kunye nezinye iimeko. (Amaziko oLawulo noThintelo lweZifo. 2022)

• Abantu abaneemeko zempilo eziqhubekayo kufuneka bathethe nogqirha wabo ngaphambi kokuba baqalise nayiphi na inkqubo entsha yomthambo.
• Abaqalayo bakhuthazwa ukuba bagxininise ekusebenziseni ukuhamba ngendlela efanelekileyo kunye nobuchule bokuphucula ngokuthe ngcembe amandla kunye nokunyamezela.
• Ukunyuka kwexesha okanye ukuqina kunokunceda ukuba ukulahleka kwesisindo kuyinjongo.
• Ukuphucula ukutya kwakhona kuyimfuneko kwiziphumo ezilungileyo.
• Abantu ngabanye banokwakha imikhwa ephilileyo yokuhamba ngokulandela umkhondo.

kwiShedyuli

lokuhlola

• Abantu ngabanye banokuhamba ngaphandle, ngaphakathi, okanye kwi-a yokunyathela.
• Nxiba izihlangu ezifanelekileyo zemidlalo kunye nempahla.
• Jonga ukuma kokuhamba.
• Hamba ngesantya esilula imizuzu embalwa ngaphambi kokuthatha isantya.

IVeki yokuqala

Umzekelo wendlela ishedyuli yomthambo enokujongeka ngayo, kodwa kuyacetyiswa ukuba udibane nomqeqeshi oqeqeshiweyo ukuze enze isicwangciso somthambo somntu ngamnye.

• Qala ngokuhamba ngemizuzu eyi-15 ngesantya esilula.
• Hamba iintsuku ezintlanu kwiveki yokuqala.
• Ukwakha umkhwa onempilo yinjongo, ngoko ke ukuhambelana kubalulekile.
• Yandisa iintsuku zokuphumla, njengokwenza iintsuku ezi-3 nezi-6 zokuphumla.
• Injongo yeveki - 60 ukuya kwi-75 imizuzu

Iveki yesibini

• Yongeza imizuzu emihlanu, ngoko ixesha lokuhamba landa ngokuthe ngcembe.
  Okanye, abantu banokundisa ngakumbi ngeentsuku ezithile, balandelwe lusuku lokuphumla.
• Injongo yeveki - 80 ukuya kwi-100 imizuzu

IVeki yesiThathu

• Yongeza eminye imizuzu emihlanu ngeseshoni nganye, ngoko ukuhamba kwandisa ukuya kwimizuzu engama-25.
• Injongo yeveki - 100 ukuya kwi-125 imizuzu

IVeki yesine

• Yongeza enye imizuzu emihlanu ukwandisa uhambo ukuya kwimizuzu engama-30.
• Injongo yeveki - 120 ukuya kwi-150 imizuzu

Abantu abafumana nayiphi na iveki inzima bayacetyiswa ukuba baphinde loo veki endaweni yokongeza ixesha de bakwazi ukuqhubela phambili ngokwemvelo. Nje ukuba ukwazi ukuhamba imizuzu engama-30 ngexesha ngokukhululekileyo, abantu balungele iindlela ezahlukeneyo zokuzilolonga ukuze bongeze amandla kunye nonyamezelo. Isicwangciso sokuhamba ngeveki sinokubandakanya:

• Ukuhamba ixesha elide
• Ukuhamba ngoxinzelelo oluphezulu
• Ukuhamba ngokukhawuleza ukwakha

Umqali wokuhamba ngesantya

Injongo yomntu ngamnye kufuneka ibe kukuhamba ngokukhawuleza ukuze afumane umthambo ophakathi. Obu bubunzulu obunxulunyaniswa nezona zibonelelo zempilo zininzi.

• Ubunzulu obuphakathi budla ngokunxulunyaniswa nokuhamba imayile ngemizuzu engama-20 okanye ngaphantsi. (Amaziko oLawulo noThintelo lweZifo. 2022)
• Ngenqanaba lentliziyo elijoliswe kwi-64% ukuya kwi-76% yezinga eliphezulu lentliziyo. (Amaziko oLawulo noThintelo lweZifo. 2022)

Ukuhamba ngokukhawuleza kufuneka uzive ngathi:

• Ukuphefumla kunzima kunesiqhelo.
• Ukwazi ukuqhuba incoko epheleleyo ngelixa uhamba.
• Hayi ngaphandle komphefumlo. (Siti Ruzita Mahmod et al., 2018)
• Ukuba isantya siyacotha kwaye nesantya sentliziyo sisezantsi kwiiveki zokuqala, oku kuqhelekile.

1. Injongo yokuqala kukuhamba i-30 ukuya kwimizuzu engama-60 ngosuku ngaphandle kokulimala.
2. Ukongeza isantya kunye nokuqina ngokuthe ngcembe.
3. Ukuhlala ungaguquguquki ekuhambeni rhoqo ngaphambi kokuzama ukuhamba ngokukhawuleza nangaphezulu.
4. Ukusebenzisa ukuhamba ngendlela efanelekileyo kunye nokunyakaza kwengalo kuya kunceda ukuhamba ngokukhawuleza.
5. Ukunciphisa umngcipheko wokulimala, ngokuthe ngcembe ukwandisa ubude bokuhamba okanye isantya, ukutshintsha kuphela icandelo elinye ngexesha.

Abantu banokucinga ngokujoyina iqela lokuhamba okanye iklabhu ukuze kubekho abanye abahamba nabo kunye nenkuthazo yokugcina ukuhamba rhoqo.

Ukuzivocavoca kweKhaya lokuNceda iintlungu

Ucaphulo

Amaziko oLawulo noThintelo lweZifo. (2022). Mngakanani Umsebenzi WoMzimba ofunwa ngabantu abadala? Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/adults/index.htm

Amaziko oLawulo noThintelo lweZifo. (2022). Umlinganiselo woMsebenzi woMzimba. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/index.html

Amaziko oLawulo noThintelo lweZifo. (2022). UJoliso lweNtliziyo ekujoliswe kuyo kunye nokuqikelelwa kweNtliziyo ePhezulu. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Mahmod, SR, Narayanan, LT, & Supriyanto, E. (2018). Iziphumo zokuzilolonga kwentliziyo eyongeziweyo kwisantya sokuthetha kunye noqikelelo lokuqina komthambo kusetyenziswa uvavanyo lwentetho yokubala. Ijenali yesayensi yonyango lomzimba, 30 (7), 933-937. doi.org/10.1589/jpts.30.933