Ngaba Wenza Umthambo Ngokwaneleyo?
“Akukho yeza likhoyo ngoku neliseza kwenziwa elinokukugcina usempilweni njengenkqubo esisigxina yokwenza umthambo.”
KWAKUNGOWE-1982, xa uGqr. Walter Bortz II, unjingalwazi waseyunivesithi kwezamayeza wabhala la mazwi angasentla. Emva kweminyaka engama-23 edluleyo, iingcali nemibutho yezempilo eyahlukahlukeneyo iye yawacaphula la mazwi ezincwadini, kumaphephancwadi kwanakwiiWeb pages. Kuyabonakala ukuba icebiso likaGqr. Bortz lisasebenza njengangowe-1982, yaye abantu abaninzi basaligqala njengeliyingenelo nelichanileyo. Ngoko ke sifanele sizibuze, ‘Ngaba ndiwenza ngokwaneleyo umthambo?’
Beqiqa ngendlela ephosakeleyo abanye baye bagqiba ngelithi akuyomfuneko ukuba benze umthambo kuba abatyebanga. Abantu abatyebe ngokugqithiseleyo nabatyebileyo banokungenelwa xa bezenzela ucwangciso lokwenza umthambo rhoqo, kodwa enoba akutyebanga ngokugqithiseleyo, ukwenza umthambo rhoqo kunokukugcina usempilweni kuze kukuncede uphephe izifo eziyingozi kuquka umhlaza. Kanti, uhlolisiso olwenziwe kutshanje lubonisa ukuba ukwenza umthambo kunokuphungula ukuxhalaba kuze kuthintele udandatheko. Inyaniso ikukuba, abaninzi abanciphileyo ngomzimba baxinezelekile engqondweni nasemzimbeni, banezifo zentliziyo, isifo seswekile, nezinye ezibangelwa kukungenzi umthambo ngokwaneleyo. Ngenxa yoko, enoba utyebe ngokugqithiseleyo okanye akunjalo, ukuba ulibonde okanye akuwenzi umthambo, kuya kukunceda ukuqalisa.
Kuthetha Ukuthini Ukuba Libonde?
Wazi njani xa usenza umthambo ngokwaneleyo? Abantu bathetha izinto ezahlukahlukeneyo xa kufikelelwa kwizinto ezenza umntu abe libonde. Noko ke, iingcali ezininzi zempilo zivumelana ngemigaqo esebenza kwinkoliso yabantu. Enye inkcazelo esetyenziswa yimibutho emininzi yempilo yeyokuba ulibonde xa (1) ungenzi mthambo ubuncinane kangangemizuzu engama-30 kathathu ngeveki, (2) akuhambahambi ngoxa uzihlaziya, (3) akufane uhambe ngaphezu kweemitha ezili-100 ngemini, (4) ixesha elininzi ulichitha uhleli phantsi, (5) wenza umsebenzi ongafuni mandla kangako.
Ngaba uwenza ngokwaneleyo umthambo? Ukuba akunjalo, qala namhlanje. Kodwa usenokuthi, ‘Kodwa andinalo ixesha lokwenjenjalo.’ Uvuka kusasa udinwe gqitha. Ntsasa nganye, usenokungabi naxesha laneleyo lokulungiselela ukuya emsebenzini. Kanti, emva kwemini ende, uziva udinwe gqitha ukuba ungenza umthambo yaye unezinto ezininzi omele uzenze.
Okanye kusenokwenzeka ukuba uphakathi kwabantu abaninzi abaqalisayo ukwenza umthambo baphinde bayeke emva nje kweentsuku ezimbalwa kuba befumanisa ukuba kunzima kakhulu, mhlawumbi uye ugule emva kokwenza umthambo. Abanye bayakuphepha ukwenza umthambo kuba becinga ukuba ukuze ube uwenza kakuhle umthambo umele uphakamise iintsimbi ezinzima rhoqo, mihla le ubaleke iikhilomitha eziliqela, uze ulandele inkqubo ethile yokolula izihlunu.—Bona ibhokisi ethi “Ukuphakamisa Iintsimbi Nokolula Izihlunu.”
Kuphinde ke kubekho neendleko namanye amagingxigingxi. Abantu ababalekayo kufuneka babe neempahla nezihlangu ezifanelekileyo. Ukuze wakhe izihlunu kufuneka ube neentsimbi nabanye oomatshini abakhethekileyo bokwenza umthambo. Ukuba lilungu leziko lokwenza umthambo kunokubiza imali eninzi. Ukuya apho kunokufuna ixesha elininzi. Kodwa, akukho nanye kwezi zinto efanele ikuthintele ekwenzeni umthambo uze ufumane iingenelo zako.
Zibekele Usukelo Onokulufikelela
Okokuqala, ukuba ucinga ngokuzenzela ucwangciso lokwenza umthambo, musa ukuzibekela usukelo olungaphaya kwamandla akho. Qala kancinane, uze uye usithi chatha. Kutshanje, iingcaphephe ziye zakhuthaza ukuqala kancinane nokwenza umthambo okulingeneyo, yaye zikhuthaza ukuba abantu abebengamabonde benze umthambo ngokuthe ngcembe. Ngokomzekelo, iUC Berkeley Wellness Letter, ulindixesha othetha ngokutya, ukuba sempilweni nokulawula uxinezeleko owapapashwa yiYunivesithi yaseKhalifoniya, ucebisa ngelithi: “Qala ngokuthi chatha imizuzu embalwa kumthambo owenza suku ngalunye, uphinde uthi chatha de kube yimizuzu engama-30 phantse ngazo zonke iintsuku zeveki.” Lo lindixesha uthi “yenza nje izinto eziqhelekileyo, njengokuhamba nokunyuka ngezinyuko, kodwa loo nto uyenze rhoqo, ixesha elidana nangokukhawuleza.”
Abo baqalayo bafanele bawenze rhoqo, bangazikhathazi ngokuba bawenza kangakanani. Xa sele womelele noko, ungaqala uzimisele ukuthi chatha kwindlela owenza ngayo umthambo. Oku kunokwenziwa ngokufaka nezinye izinto ezifuna amandla njengokuhamba ngokukhawuleza, ukubaleka, ukunyuka izinyuko nokukhwela ibhayisikile. Ekugqibeleni, ukuze uzenzele inkqubo yokuzigcina usempilweni unokongezelela nenkqubo yokuphakamisa iintsimbi nokolula izihlunu. Noko ke, iingcali ezininzi zempilo azisavumelani nesibakala sokuba “ukuze ube wenze umthambo kumele kude kube buhlungu.” Ngoko ke, ukuze uphephe ukwenzakala nokudimazeka okudla ngokuphumela ekuyekeni, yenza umthambo ube yinto eyolisayo.
Wenze Rhoqo
Abo bavakalelwa kukuba abanaxesha lokwenza umthambo baya kulithanda icebiso elanikelwa yiWellness Letter. Ithi “ukusebenzisa nje ixeshana ngemini usenza umthambo kunokuba neengenelo. Loo nto ithetha ukuba, ukusebenzisa imizuzu eli-10 kathathu usenza umthambo kunokuba neengenelo njengokusebenzisa imizuzu engama-30 kanye.” Ngenxa yoko, akuyomfuneko ukuba usebenzise ixesha elide usenza umthambo ukuze ube sempilweni. IThe Journal of the American Medical Association ithi abaphengululi bafumanise ukuba “ukwenza nje umthambo ongephi, kwakunye nokuzimisela, kunxulunyaniswa nokuphepha isifo sentliziyo.”
Kodwa umele uwenze rhoqo. Ngenxa yoko, usenokuzijonga kwikhalenda nakucwangciso lwakho iintsuku namaxesha oza kwenza ngawo umthambo. Emva kweeveki ezimbalwa zokwenza umthambo ngokuqhubekayo, uya kufumanisa ukuba umthambo sele uyinxalenye yobomi bakho. Xa sele ubona ukuba uya uba sempilweni, uya kukhangela phambili kwixesha ngalinye lokwenza umthambo.
Uya Kuba Sempilweni Xa Usenza Umthambo
Nangona liyinyaniso elokuba ukwenza umthambo kangangemizuzu nje engama-30 ngemini kunokukugcina usempilweni, mvanje abezempilo bacebisa ukuba kubalulekile ukuwenza ixesha elingakumbi. Kucetyiswa ukuba ukuze ube nentliziyo ekwimpilo entle, ufanele ube nemizuzu engama-60 oyibekela umthambo mihla le. Kanti oku unokukwenza ngokuba namanye amathutyana ebudeni bemini. Ulindixesha oyiCanadian Family Physician uthi “kutshanje kucetyiswa ukuba kubekelwe bucala imizuzu engama-60 suku ngalunye. Ngenxa yezizathu zempilo, akukhathaliseki nokuba le mizuzu uyifikelela njani.” Lo lindixesha wempilo uphinda athi: “Ngoxa uphando olwahlukahlukeneyo oluye lwenziwa luye lwabonisa ukuba ukwenza umthambo ngamandla kunokunciphisa amathuba okufa, ngoku kugxininiswa ekwenzeni umthambo ngokuthe ngcembe.”
Isibakala sikukuba umzimba wakho wenzelwe ukuba uwusebenzise uze wenze umthambo. Ukuba libonde kuyingozi empilweni yakho. Yaye akukho vitamin, iyeza, ukutya, okanye inkqubo yezamayeza enokuthabathel’ indawo imfuno yokuqhubeka usenza umthambo. Kanti, simele sonke siyiqonde into yokuba ucwangciso lokwenza umthambo enokuba siwenza ngokuthe ngcembe okanye siwenza ngamandla, enoba siwenza ixeshana nje okanye ixesha elide, ufuna ixesha. Kanye njengokuba ulenza ixesha lokutya nelokulala, kubalulekile nokuba uzenzele ixesha lokwenza umthambo. Oku kufuna ulungelelwano.
Alukho uhlobo lomthambo olungenazingxaki zalo. Noko ke, amagingxigingxi nokuzincama kwakho ukuze wenze umthambo akunamsebenzi xa kuthelekiswa neengozi zokuba libonde. Qhubeka uzimisela ekwenzeni umthambo, womeleze izihlunu—oko kusenokukunceda uphile ixesha elide usempilweni!
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Ukuzimisela Xa Usenza Umthambo
Ngoxa ukumana usithi chatha kumthambo owenza mihla le kunokukugcina usempilweni, abaphengululi bathi imiphumo emihle ibakho xa usenza umthambo ngokuzimisela. Nazi ezinye izinto onokuzenza.
Iingcali zempilo zincomela ukuba ubonane nogqirha ngaphambi kokuba uqalise ukwenza umthambo ngokuzimisela.
● Ukuhamba ngokukhawuleza: Le yenye yeendlela ezilula zokwenza umthambo. Kufuneka nje ube nezihlangu ezithambileyo nendawo entle onokuhamba kuyo. Hamba ngokugxanya, ngesantya esingaphezulu kweso uhamba ngaso xa uzipholele. Zama ukufikelela isantya esimalunga neekhilomitha ezine ukusa kwezisithoba ngeyure.
● Ukunkcunkca: Xa unkcunkca, ubaleka ngesantya esiphantsi. Kuthiwa ukunkcunkca yeyona ndlela iluncedo yokugcina intliziyo isempilweni. Noko ke, ngenxa yokuba kufuna amandla, ukunkcunkca kusenokwenzakalisa izihlunu namalungu omzimba. Ngenxa yoko, kuthiwa abo bankcunkcayo kufuneka babe nezihlangu ezifanelekileyo, bolule izihlunu baze babaleke ngesantya esifanelekileyo.
● Ukukhwela Ibhayisikile: Ukuba unebhayisikile, unokwenza umthambo osemagqabini. Ukukhwela ibhayisikile kunokutshisa iikilojoules ezingama-3 000 ngeyure. Noko ke, kanye njengokuhamba nokunkcunkca, ibhayisikile idla ngokukhwelwa esitratweni. Ngenxa yeso sizathu, ufanele ulumke xa uyikhwele, wenze unako nako wokuphepha iingozi.
● Ukuqubha: Xa uqubha unokolula zonke izihlunu ezikhulu zomzimba wakho. Kanti kunceda nokuthambisa amalungu akho, uze ufumane zonke iingenelo ozifumana xa unkcunkca. Ngenxa yokuba ukuqubha kungaqobi kangako, kudla ngokunconyelwa kubantu abanesifo samathambo, abaneengxaki zomqolo, okanye ezokutyeba kakhulu kwanakumabhinqa akhulelweyo. Musa ukuqubha wedwa.
● Ukuxhumaxhuma: Lo mthambo ufuna ukuba uxhumaxhume esipringini (trampoline). Abenzi baso bathi ukuxhumaxhuma esipringini kuphucula ukujikeleza kwegazi, kulondoloza intliziyo nemiphunga kuze kugcine izihlunu zikwimeko entle.
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Ukuphakamisa Iintsimbi Nokolula Izihlunu
Kutshanje iingcaphephe ziye zagqiba kwelokuba umthambo olungeleleneyo ufanele uquke ukuphakamisa iintsimbi. Xa kusenziwa kakuhle, ukuphakamisa iintsimbi akwakhi izihlunu nje kuphela kodwa komeleza amathambo kuze kuphungule amanqatha emzimbeni.
Kanti iingcali ezininzi zempilo zikhuthaza ukolula izihlunu ukuze zithambe negazi lihambe kakuhle. Ukuzolula kunokunceda amalungu ashukume kakuhle.
Kodwa ke, ukuze uphephe ukwenzakala, ukuphakamisa iintsimbi nokuzolula kufanele kwenziwe ngendlela eyiyo. Unokufunda imigaqo embalwa esisiseko kwiincwadi ezithetha ngalo mbandela okanye uye kugqirha wakho.
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Umthambo Nengqondo
Iingcaphephe ziye zafumanisa ukuba ukwenza umthambo ngokuzimisela kunokuchaphazela imichiza eliqela enokuthanani nokusebenza kobuchopho bakhe njengedopamine, inorepinephrine, kwakunye neserotonin. Oku kunxulumene nokuziva uhlaziyekile okuye kubekho emva kokwenza umthambo. Olunye uhlolisiso luye lwabonisa ukuba abantu abenza umthambo rhoqo akufane kwenzeke ukuba badakumbe kunabo bangamabonde. Nangona ezinye kwizinto ezifunyanisiweyo zinganyanzelwa, oogqirha abaninzi bacebisa ukuba wenze umthambo ukuze unciphise uxinezeleko nexhala.
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Izinto Ozenza Mihla Le Ezinokuphucula Impilo Yakho
Ngokohlolisiso oluye lwenziwa kutshanje, abantu abangamabonde banokubona umahluko ngokuthi mihla le bazenze rhoqo izinto ezifuna umlinganiselo othile wokusebenzisa amandla. Usenokuthanda ukuzama ezi ndlela zilandelayo.
● Unokunyuka ngezinyuko kunokukhwela isinyusi okanye ke ukhwele isinyusi uze uhle ngaphambi kokufika kumgangatho oya kuwo, uze ke ugqibezele uhambo lwakho ngezinyuko.
● Ukuba usebenzisa izithuthi zikawonke wonke yihla kude nalapho uya khona, uze ugqibezele uhambo lwakho ngeenyawo.
● Xa usebenzisa imoto yakho, ziqhelise ukupakisha kude kunendawo oya kuyo. Ukuba upakisha kwigaraji enemigangatho eliqela, pakisha kumgangatho oza kukuvumela ukuba unyuke ngezinyuko.
● Thetha ngoxa uhamba. Akunyanzelekanga ukuba uncokole nabahlobo namalungu entsapho xa uhleli phantsi. Ngoko thetha ngoxa uhamba.
● Ukuba wenza umsebenzi ofuna ukuba uhlale phantsi, khangela amathuba okusebenza ume ngeenyawo uze uhambahambe ukuba kunokwenzeka.
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Ngaba Uwasela Ngokwaneleyo Amanzi?
Ukungawaseli ngokwaneleyo amanzi ngoxa usenza umthambo kunokuba yingozi. Kunokukwenza udinwe, kubekho ukungalungelelani kumalungu omzimba, nokuqina kwezihlunu. Xa usenza umthambo ubila ngokukhawuleza, nto leyo enokubangela ukuncipha komthamo wegazi elisemzimbeni. Ukuba akuwongezeleli amanzi aphume ngoxa ubilile, intliziyo inokusebenza nzima izama ukuhambisa igazi. Kucetyiswa ukuba ukuze uphephe ukuphelelwa ngamanzi emzimbeni, sela ngaphambi, ebudeni nasemva kokwenza umthambo.
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Wuxabise Umzimba Wakho—Isipho Esivela KuThixo
IBhayibhile ikhuthaza ukuba siyihlonele ngokunzulu imizimba yethu kwakunye nesipho sobomi. UKumkani uDavide kaSirayeli wamandulo wabhala wathi: “Ngendlela eyoyikekayo ndenziwe ngokumangalisayo.” (INdumiso 139:14) NjengoDavide, amaKristu okwenyaniso asixabisa ngokwenene isipho sobomi. Akujonga ukuyinyamekela kakuhle imizimba yawo njengembopheleleko enzulu.
Kwiminyaka emalunga namawaka amabini eyadlulayo, uThixo waphefumlela umpostile uPawulos ukuba abhale athi: “Ingqeqesho yomzimba iyingenelo kancinane; kodwa lona uzinikelo lobuthixo luyingenelo kuzo zonke izinto, njengoko lusinika ithemba kobu bomi nakobo buzayo.” (1 Timoti 4:8) Amazwi kaPawulos abonisa ukuba nangona kuyingenelo ukwenza umthambo, kodwa akuzodluli iingenelo ezingapheliyo zokuba nolwalamano oluhle noThixo. Ngenxa yoko, amaKristu okwenyaniso azabalazela ukulungelelana njengoko efuna ukuba nempilo entle, engavumeli “ingqeqesho yomzimba” iphazamisane nokukhonza kwawo uThixo.
AmaKristu ayaqonda ukuba okukhona ehlala esempilweni kokukhona eya kukwazi ukubonisa uthando analo ngoThixo nabamelwane bawo. Kunye nokutya okufanelekileyo nokuphumla ngokwaneleyo, ukwenza umthambo kubalulekile ukuze uhlale usempilweni. Ukuze abonise uxabiso ngemizimba yawo esisipho esivela kuThixo, amaKristu okwenyaniso azabalazela ukulondoloza imikhwa emihle kwezi nkalo.