Kudzidzira muviri inzira yakanaka yekuvandudza utano hwako hwepanyama nepfungwa. Kuramba wakashanda kunogona kukubatsira kuti usapinda zvirwere zvakasangana nemakore zvakadai sekenza, uye zvinogona kukubatsira kuti urege kurwisa mwoyo uye kwete zvisina basa, kubatsira kuderedza hupenyu hwehupenyu hwehupenyu hurefu hwehupenyu hwakaita se cortisol. Dambudziko nderokufadzwa nebasa raunoshandisa, uye kuchengetedza ruzivo rwevanhu nderimwe nzira yekuita basa rekuita sekunakidza, uye kuwedzera maitiro ekunamatira kwako nepurogiramu yako yekurovedza.
- Verenga zvakawanda: Ndizvo zvandichaita kuti ndiparadze mabvi angu ekukwegura here?
Kubatsirwa Kushanda Nevamwe Vanhu
Boka rekushandisa rinokwanisa kupa rubatsiro pamwe nekugadzirwa kune chirongwa chebasa. A 2007 randomized test trial inotarisa boka rinotarisirwa boka rinotarisana nevarwere vepabonde repamuviri rakatarisana nemishonga yakagadziriswa uye yakagadzikana mupfungwa. Rakadhindwa muBrithani Medical Journal, chidzidzo chacho chakafananidza regimen yemakirasi maviri emapoka evhiki uye imwezve pamba-purogiramu yemusha, nezano rekudzidzira nguva dzose pamusha mune zvidzidzo.
Iboka iro rinorondedzera hupamhi hwehupenyu huri mumibvunzo yearenaire kupfuura boka rinodzora rinenge richiita roga pachavo pakaguma purogiramu yevhiki gumi nemaviri nemwedzi mitanhatu gare gare.
Zvingave zvichiguma nekucherechedza kubva kune vadzidzisi vemafaro kana kuti rubatsiro kubva kune vamwe varwere, vanhu vanoita zvekugarisana vanofarira basa racho uye vakaramba vachishanda mumwedzi yakatevera.
Kunyange vanhu vakuru vane utano hwakakwana vanogona kubatsirwa nekuvhiringidzika kwaunoita bhizimisi inogona kupa, kuchengetedza pfungwa dzako pamisungo yako inorwadza.
Kuva muhutano uye hwemagariro ehutano hwemagariro kune zvimwe zvinobatsira: murairidzi anocherechedza kuti iwe uri kunyatsodzidzira sei. Iwe haufaniri kuverenga maminitsi kana kudzokorora, iwe unongotevera mazano.
Nzira Dzakanakisisa dzekuita Maitiro Okugadzirisa
- Tamba Mutambo: Kubatana nemutambo wemutambo inzira yakanaka yekusangana nevanhu uye kubatana navo. Tambo yemitambo inotungamirira kumakuru makuru uye kushamwaridzana kwevanhu - kubva ku bowling kune rugby, iwe uchasangana nekushanda pamwechete nevanhu gumi kana kupfuura. Miti yemitambo ichaitawo kuti iwe uite nguva yose yekurovedza muviri uye kuita zvekuita. Sarudza mutambo unofanirwa iwe, tarisa nzvimbo dzekunharaunda dzekugara uye uzviwanire seboka raunogona kutamba.
- Tsvaga Buddy: Kuita nemumwe munhu kunogona kukukurudzira uye kuita kuti basa rako rive rinonakidza. Tsvaka mumwe munhu anovimbika uye iwe unoda kuva naye kuenda kumitambo yekutambira pamwe chete kana kumhanya pavhiki. Unogona kunge uchida kubva pamubhedha kuti uende mangwanani-ngwanani, famba kana kuti bhasikoro mutasvike kana iwe uchiziva mumwe munhu achiverenga pamusoro pako nekambani.
- Dzidzirai Charity: 5kms, triathlons nezvimwe zviitiko zvikwereti zvekubhadhara. Iwe uchasangana nemazana evanhu, uite zvekuita zvekuita uye uwedzere mari yechikonzero chakanaka - yese chikamu chekuita zvinhu zvisingabatsiri izvo zvinoita sekuvandudza hupenyu hurefu. Kana ukangopinda munyika yevanobhadhara mari, iwe uchashamiswa kuti vangani vanhu vakafanana nemafungiro amunosangana nawo, sezvamunoona kugutsikana nekutsvaga zvinokonzera.
- Dzokerai Kirasi: Makirasi eboka rehutano zvakare inzira yakanakisisa yokusangana nevanhu uye kuwedzera chikwata chevanhu panzvimbo yekubasa kwako. Tsvaga kirasi yaunofarira; iwe unogona kuona kuti kubhadhara chikamu kunokuchengetedza iwe kukurudzira kupfuura iwe unenge uine makirasi ekudzidzira. Shandisa ruzivo rwemurairidzi kuti urambe uchipikisa uye uchiita zvidzidzo zvakanaka kuti urege kukuvadza, uye ona kana iwe unogona kuita shamwari itsva iwe uchienda.
Kuramba wakabatana nevamwe vanhu kunoderedza kushushikana kwako, uye kunogona kukuchengeta iwe uchikurudzirwa kubatisisa basa rakanaka. Kana iwe ukaedza boka rakagadzirirwa kuita zvekuita maitiro iwe ungazviona, sezvo vatori vechikamu vane chirwere chekushaya chirwere chepfungwa (nervous damage) muna 2014 chidzidzo chakaitwa, kuti zvakanga zvisingabatsiri kana vane ruzivo rwekudzidzisa kana Tai Chi.
Kungova chikamu chekirasi kwakavapa chikonzero chikuru uye chivimbo chokupfuurira.
Yakarongedzwa naSharon Basaraba
Mutrie, N, Campbell, AM, Whyte, F et al. "Kubatsirwa kweChirongwa Chekudzidzira Girafu Chepamusoro Chevakadzi Chirongwa Kutarirwa Kwemakore Ekutanga Kenza Yemazamu: Chirwere Chisingarangarirwi Chinoedzwa." BMJ 2007; 334: 517.
http://www.bmj.com/content/334/7592/517
Powell-Cope G, Quigley PA, Besterman-Dahan K, Lind JD. "Zvibatsiro Zvakaonekwa Neboka Rokuita Muviri Pakati Pevanhu Vanoparara Neuropathy." West J Nurses Res 2014. Mar 12; 36 (7) 855-874