Uku Ndihwo Uhu Hwako Paunenge Uchifamba
Kufamba uye kurovedza muviri kunobatsira kunze kwenyama chete. Vanhu vazhinji vanofamba zvakanyanya nokuda kwehutano hwepfungwa uye mune zvemweya sekune utano.
Ko kufamba kunokurudzira manzwiro ako here? Inogona kukubatsira iwe kurarisana nezvinetso zvehupenyu here? Inogona kukubatsira iwe kushanda kuburikidza nezvinetso zvehukama here? Zvinogona kutungamirira kumweya wakadzika mune zvemweya uye zvechitendero here? Kune vakawanda, mhinduro ndeyekuti hongu.
11 Nzira Dzokufamba Nhamo Dambudziko
Kufamba kunogona kubatsira kubvisa kunetseka.
Chimwe chidzidzo chakabudiswa muAnalals of Behavioral Medicine chakaratidza kuti vadzidzi veyunivhesiti avo vaifamba uye vakaita chimwe chinhu chakareruka kuti vashandise maitiro ekurovedza nguva dzose vainyanya kushungurudzika kupfuura mavhesi ematebhati kana avo vakashanda nesimba. Zvidzidzo muJapan zvakaratidza kunyange zviri nani zvigaro kana uchifamba mupaki kana musango.
Kufamba kunokupa nguva yekufunga, pamwe nenguva yekubva kune zvinonetsa. Kubuda mumamiriro ezvinhu anonetsa, kufema mhepo, uye kunzwa muviri wako uchifamba kunetseka-kununurwa. Dzimwe nzira dzinofamba dzinogona kuderedza kushungurudzika:
1. Tora Kuputsa: Isa mararamiro emumuviri uye mupfungwa pakati pako uye nzvimbo inokonzera kushungurudzika. Simuka utore maminitsi gumi nemashanu ekufamba .
2. Kusunungura: Vanhu vazhinji vanotakura kushungurudzika kuburikidza nekuderedza mishonga yavo. Nokupinda muhupenyu hwako hwakanaka hwekufamba uye fomu, iwe unongedza-mavara emasumbu acho uye unovaisa kuti vashande. Dzidza zvakawanda pamusoro pokuti ungafamba sei . Kuti uwedzere kuzorora kwepafudzi rako nemutsipa, edza nordic kufamba maitiro nehutano hwekufamba matanda.
3. Bvisa Musoro Wako: Bvisa pfupa kubva mukati mako kunetseka. Chengetedza nzvimbo yakakupoteredza; kunakidzwa nemiti, maruva, shiri, minda, denga, kana kuti fesitendi shoka rinofamba-famba mumapurisa epfuura kana mune mall.
4. Dzorerai pamwe nemuviri wenyu wenyama : Funga kubva kubva kumusoro kusvikira kunewewe kuti muviri wako unoshanda sei kuti uende newe.
Iwe unogona kuda kuita tsika yekufema, uye shanda pane fomu yako yekufamba. Inzwa zuva, mhepo, mhute kana mvura pane ganda rako.
5. Kupisa Calories kubva Kudzvinyirira-Kudya: Vazhinji vedu tinoenda kunonyaradza zvokudya kana kuti-high-calorie yekudya zvokudya kana uri pasi pekunetseka. Kufamba inzira yakanaka yekupisa makoriro kunze kwekunge uchinje pakuita magetsi. Simuka uende. Walking Calorie Calculator
6. Nguva Yokufunga: "" Mafungiro ose echokwadi anogadzirwa paanenge achifamba, "akadaro muzivi Friedrich Nietzsche.Tora kufamba uye ropa richienda kune uropi hwako huwedzerwa.Inokupa nguva yekufunga zvakasiyana siyana zvezvinetso zvako kure zvipingamupinyi zvehofisi yako kana imba.
7. Kutaura uye Kuseka: Sarudza shamwari inofadza yekufamba iyo inogona kukuvhiringidza kubva kune zvinhu zvinokonzera kushungurudzika. Regai vakufadze uye vauye nekunaka kwako. Tamba pamitambo yekutamba iwe unogona kupfuura nayo. Iva mwari. Nakidzwa.
8. Mhepo: Sarudza shamwari inofamba inoda kuteerera zvinokonzera kushushikana kwako uye kukupa rubatsiro rwemweya uye mazano. Kana iwe ukwanisa kuwana munhu ane unyanzvi mukugadzirisa zvinetso nekupa mazano, izvi zvinogona kubudirira.
9. Wedzera Maonero Ako: Kushungurudzika kunogona kukupa tunori chiratidzo, kuderedza nyika yako kuona dambudziko iri pakarepo.
Tora kufamba uye ona zvauri kuitika zvakakupoteredza. Ndezvipi vamwe vanhu vanoita? Muvakidzani mutsva ari kufamba here? Ko vashandi vanogadzira pato here? Chii chavari kuvaka kumativi ose emugwagwa? Ndeipi iyi nzira itsva yekufamba inoenda? Ona kuti pane zvakawanda muupenyu kune zvinetso zvako.
10. Deredza Kufurirwa Kweropa: Kushungurudzika kunogona kuva chinhu chinokonzera kuwedzera kweropa. Dzidzo dzakaratidza kuti kufamba kunogona kuderedza ropa rako uye kuderedza mwoyo wako ngozi yeutano.
11. Famba muPakita Kuti Kuwedzerwa Kushungurudzika Kwepfungwa : Kuongorora kwakawanikwa kuti kufamba mumamiriro ezvinhu echisikigo kwaiva nemigumisiro yekununurwa kwekunetseka kupfuura kufamba mumuguta.
Kuchenjerera: Kana iwe uri nhamo yepanyama, iwe unotarisana nemukana wekutenderera kunyange kushungurudzika kwako-kununura kunofamba mumatambudziko ayo. 10 zvinhu vanofamba vanonetseka pamusoro .
- Kunyanya Kushungurudzika
Kufamba Kunowedzera Maitiro uye Kununura Kuora Mwoyo
Kufamba uye mamwe maitiro anoita kuti kusunungurwa kwemishonga yemuviri inofadza - endorphins. Vafambi vanofamba nenzira inofamba-famba yekusimudza mwoyo yavo vanoona kuti izvi zvinowedzera kune avo vanofamba zvishoma nezvishoma. Asi kunyange zvishoma nezvishoma, vanhu vazhinji vanocherechedza kugadziridzwa kwemanzwiro.
Vanachiremba vazhinji vanokurudzira kuwedzera kuwedzera kufamba nekuita zvekurovedza sechirongwa chepanyama kuti usununguke kuora mwoyo. Chikonzero chekuora mwoyo chinobatanidza nekemikemikari. Nokuita kuti uropi hwako hubudise humwe hwemakemikari anofadza - endorphins - unozadzisa zvakananga izvo zvinodhaka zvinodhaka mishonga nemishonga dzinoedza kuita nemaune.
Kuora mwoyo kunogona kuva chirwere chakakomba uye chinopisa upenyu, saka bvunzurudza mutarisiri wako wehutano kana mafungiro ako ari kutungamirira kumatambudziko muupenyu hwako kana kuti iwe une kuzviuraya. Shandisa kufamba sechikamu chekurapa kwakagadzikana kwehutano hwepfungwa, iyo inogonawo kusanganisira kutaura remishonga nemishonga.
Nzira Yokutanga Kutamba
Zvidzidzo zvinopararira muna 2015 zvakaona kuti kufamba mumasikirwo emasikirwo kunodzikisa kuderedza nekuzvidya mwoyo.
- Kuora mwoyo
Iyi ihwo huro hwenyu hwekubata pakufamba - Kuvandudza Mafungiro Edzidziso
Kudzidzira, kufanana nekufamba, kunowedzera ropa rinoyerera kusvika muuropi. Chidzidzo che 1999 chavanhu vanopfuura makore makumi matanhatu vakaona kuti kufamba kwemaminitsi makumi mashanu pazuva pamakiromita makumi matanhatu emakiromita kufamba kwakagadziridzwa unyanzvi hwokufunga. Vadzidzi vacho vakatanga pamaminitsi gumi nemashanu vachifamba uye vakavaka nguva yavo nokukurumidza. Chigumisiro chakanga chiri chokuti vanhu vakafanana vakangwara mupfungwa mushure mokutora chirongwa ichi chekufamba.
Chidzidzo muna 2011 chakaratidza kuti vakuru vakwegura vachifamba maminitsi makumi mana pazuva, katatu pavhiki, vakaderedza kufanana kwemazuva ehuppocampus europi, iyo ndiyo iyo uropi hunoita mhemberero nemanzwiro. Mushure megore, vakagadzirisa basa ravo pamabasa ekuyeuka nzvimbo.
Nzira Yekushandisa Kushanda Kuvandudza Ukama Hwako
Kufamba pamwe chete kwehafu yeawa kana awa kunotungamirira zvakasununguka pakukurukurirana, kugovana, uye nguva inotora kuti pakupedzisira kuparadzanisa zviri mupfungwa dzako. Ini nomurume wangu tinonakidzwa nekufambisa kwekudya kwekudya kwemasikati kwatinokwanisa kudonhedzera kubva pamatambudziko ezuva rekushanda, pamwe chete nekuronga kuuya kwemazuva ano.
Unogona kuvaka tsika yako yekufamba nekufamba pamwe chete. Iyi inzira yakanaka yekugara yakakurudzirwa kuramba uchifamba. Ndinoziva nezvevanhu vakaroorana vasingatenderi kuti "vaende mberi" kwavari muhamba yevolkssport kufamba ivo vakapedza.
Famba nevana vako uye vazukuru vako. Maawa anokosha akashandiswa ari oga nemubereki umwe uye mumwe mwana anogona kuita zvisungo zvekusingaperi nekuyeuka, kunyanya kune vana vaigara vachigovana vabereki vavo nevamwe vanin'ina. Rwendo rurefu inzira yakakwana yokushandisa nguva yakanakisisa pamwe chete, isinganzwisisiki ne "varaidzo."
Zviri nyore kuita shamwari idzva munzira. Iwe unowanzozviwana uchifamba nemumwe munhu mutsva uye anofadza, kana kuvandudza ukama neshamwari dzekare. Vafambi vanoita musangano mutsva, uye iwe unogona kusangana neshamwari itsva dzezera rimwe nerimwe. Vafambi vanove pamwe chete mufaro wekufamba nekuda kuenda panzvimbo uye kuona zviripo.
Nzira Yokushandisa Kushanda Muhupenyu Hwenyu Hwemweya
Kufamba kunokupa nguva yekudzika zvakadzama uye funga mibvunzo inokosha: Chinangwa chehupenyu chii? Ndiri kuzadzisa chinangwa changu muupenyu here? Chii chandakaita icho chakaita kuti nyika ive nzvimbo iri nani? Chii chandinofanira kuita? Ndakakonzera kukuvadza here kuti ini ndinofanira kugadzirisa iye zvino? Chii chinouya pashure pehupenyu? Ndeipi nzira yakanakisisa yekurarama hupenyu hwangu hwose?
Iyi mibvunzo kune vatendi nevasingatendi zvakafanana. Nguva iyo kubva kune zvimwe zvinetso nekudzvinyirira kunokupa nguva yekugara pamusoro pezvinhu izvi zvinokosha.
Avo vanoshanda mukufunga kwakanaka nekusimbiswa vanogona kushandisa nguva yavo yekufamba kusika kana kusimbisa zvavanotaura.
Carolyn Scott Kortge anotaura muThe Spirited Walker , "Kurwisana mumuviri kunounza kufamba mupfungwa." Ndiwo mutauro wekudenga, saka vazhinji vedu tinotsvaka rudzi urwu rwekufamba muhupenyu hwedu, kufanana kwekuva uye kuita. mukati medu uye kushamwaridzana nemumwe uye nemararamiro emweya anotsigira uye anotitungamirira. "
Kufamba kunogona kushandiswa sega yoga kubvisa pfungwa uye kuzviita iwe pakarepo kana sekugadzirira kufungisisa. Iwe unokwanisa zvakare kuunganidza pfungwa dzako nemuviri, uye uzvirasire iwe pachako kuratidzwa kwakakwana kwehhythm, kufema, kufamba.
Kufamba kunogonawo kuva chinhu chekubatanidza vatendi naMwari. Vamwe vanoshandisa nguva yavo yekufamba nenzira yakananga kunyengetera uye kugamuchira kukurudzirwa kwemweya. Apo ini ndichifamba, ndinopa kuvonga nekuda kwekunakisa kwandiri kuona kumativi ose muzvisikwa uye kuvanhu vandinopfuura kana kufamba navo. Kurumbidzwa kunouya nyore uye pane dzimwe nguva ndinonzwa sokunge ndapinda kuimba nziyo dzokunamatira, uye ita saizvozvo kana ndiri ndoga. Rwiyo rwekufamba nekubatanidzwa kwemuviri nepfungwa rinoita kuti iwe uzarurire kutaura naMwari, usina kukanganiswa nemamwe maitiro.
Kufamba kwave kushandiswa sechiridzwa chekunamatwa nevamongi kuburikidza nemazana emakore. Kufamba chivakoti inzira yekare yekunamatira nekufungisisa - ona Kufamba Labyrinth kune dzimwe nzvimbo dzemazuva ano kuti uite izvo zvinodiwa zvomudzimu.
Sources:
Kramer, Arthur F. et. al. "Kukwegura, kufanana uye neurocognitive function" Nature. July 29, 1999. ini: 10.1038 / 22682
Erickson, K. et. al. "Kudzidzira kurovedza kunowedzera kukura kwechi hippocampus uye kunovandudza chiyeuchidzo." PNAS February 15, 2011 vol. 108 no. 7 3017-3022.
Mayo Clinic. Kushungurudzika uye Kuzvidya Mwoyo: Kuita Muviri Kunoshandisa Zviratidzo.