UReddy, uprofesa osebenza naye emtholampilo e-Harvard Medical School futhi onguchwepheshe owaziwa emhlabeni wonke emkhakheni we-neuropsychiatry, wabhala encwadini ethi “Exercise Transforms the Brain”: Ukuzivocavoca kuwukutshala imali okungcono kakhulu ebuchosheni.
Ucwaningo lukaHarvard: Ukuzivocavoca kuyindlela engcono kakhulu yokutshala imali kuwe
1. Ukuzivocavoca kukwenza uhlakaniphe
Angazi noma uke wabhekana nalokhu:
Uzizwa uvilapha futhi ukhathele, sukuma futhi unyakazise imisipha namathambo akho, futhi ngokushesha uzizwe uphapheme kakhulu;
Umsebenzi nokufunda akusebenzi kahle, phuma ugijime imizuzwana embalwa, futhi umbuso uzoba ngcono maduze.
Njengoba othile eshilo: i-charm enkulu kakhulu yokuzivocavoca ukugcina ubuchopho busesimweni esihle kakhulu.
UWendy, uprofesa wesayensi yezinzwa ofunda inkumbulo yesikhathi eside, wazama ukuzihlola futhi wakufakazela ngempumelelo lokho.
Phakathi nomsebenzi we-rafting, kungazelelwe wabona ukuthi wayengumuntu obuthakathaka kakhulu esemncane, ngakho wanquma ukungena ejimini ukuze azivocavoca.
Ngemva kokuzivocavoca okungaphezu konyaka, akagcinanga nje ngokukwazi ukubuyisela umzimba omncane, kodwa futhi wathola ukuthi inkumbulo yakhe nokugxilisa ingqondo kuye kwaba ngcono.
Wayenelukuluku lokwazi ngalokhu futhi washintsha isiqondiso sakhe socwaningo walushintsha ebuchosheni olubangelwa ukuzivocavoca.
Ngemuva kocwaningo lwakhe, uthole ukuthi ukuvivinya umzimba isikhathi eside kungaba nomthelela omkhulu ku-anatomy, physiology, kanye nokusebenza kobuchopho:
Ukumane uhambise umzimba wakho kungaba nemiphumela yokuvikela esheshayo neyesikhathi eside ebuchosheni bakho engahlala impilo yakho yonke.”
ULeonardo da Vinci wake wathi: Ukunyakaza kungumthombo wempilo yonke.
Kungakhathaliseki ukuthi uneminyaka emingaki ubudala noma umsebenzi, ungasebenzisa ukuzivocavoca ukuthuthukisa nokuvikela ubuchopho bakho, ukuze ukwazi ukubamba ngokuqinile isinyathelo sokuqala ekuphileni.
2. Ukuzivocavoca kukwenza ujabule
Akukhona nje ukuthi ukuvivinya umzimba isikhathi eside akushintshi indlela engibukeka ngayo, kunginikeza nomuzwa wokuzethemba ophuma ngaphakathi.
Umuzwa wenhlalakahle olethwa ukuvivinya umzimba useqinisweni lokuthi kusivumela ukuba sikhulule ukucindezeleka, sikhulule imizwelo yethu, futhi sithole kokubili ukuzijabulisa ngokomzimba nangokwengqondo.
UBrendon Stubbs, uchwepheshe ogunyaziwe wezemidlalo nempilo yengqondo, wenze ucwaningo:
Ubeke abahlanganyeli isonto lonke lokuqeqeshwa kokuzivocavoca, okulandelwa yikhefu lezinsuku eziyisikhombisa ukuze babheke isimo sabo sengqondo ngemva kokuyeka ukuzivocavoca.
imiphumela yabonisa ukuthi bonke ababambiqhaza babhekana nokuguquguquka okukhulu kwedatha eminingi, futhi inkomba yabo yesimo sengqondo yehla ngesilinganiso se-15%.
Phakathi kwazo, ubuhlanya bukhuphuke ngo-23%, ukuzethemba kwehle ngo-20%, nokuzola kwehle ngo-19%.
Ekupheleni kokuhlolwa, omunye wabahlanganyeli wabubula: “Umzimba wami nengqondo kuncike kakhulu ekuvivinyeni umzimba kunalokho engangikucabanga.”
In esikhathini esidlule, sasibona izinguquko zomzimba kuphela ezibangelwa ukuvivinya umzimba ngeso lenyama.Njengoba wonke umuntu azi, ukuzivocavoca kungase kube nomthelela omkhulu emizweni yethu.
Ukuzivocavoca kuzosinika umuzwa wokulawula nokuzethemba, futhi kususe imizwa engemihle njengokucindezeleka nokukhathazeka.
Ngesikhathi esifanayo, kungase futhi kukhuthaze ukugcinwa kwe-dopamine, okunomthelela wokwandisa injabulo, okusenza sijabule njengoba sihamba.
Abantu abajima kakhulu nabathanda ezemidlalo bazojabulela izinselele futhi bathande ukuphila kwezemidlalo abazibhodloza kaningi.
3: Lawula impilo, qala ngezemidlalo
UWang Enge, owayengumongameli wasePeking University, wake wathi lapho ethatha izintambo: Umuntu udinga ukwenza “abangane ababili” ekuphileni kwakhe, omunye umtapo wolwazi omunye uyinkundla yezemidlalo.Ukuzivocavoca kuyindlela ebalulekile yokusiza ukukhula kobuchopho, futhi kuwumngane omuhle ongasiphelezela impilo yethu yonke.Ukwenza ukuzivocavoca kube namandla kakhulu, cabangela iziphakamiso ezilandelayo:
Okokuqala, qala ngokuhamba futhi uthole umdlalo owuthandayo.
Njengoba isisho sithi, “Yonke isiqalo inzima.”
Kubantu abangenaso isisekelo kwezemidlalo, ukuhamba, esikujwayele, kuyindlela engcono kakhulu yokuthuthukisa imikhuba yokuzivocavoca.
Ngoba kusisiza ukuthi sidabule ukwesaba kwethu ezemidlalo futhi siqale uguquko ngokuzethemba.
Bese, sizama imidlalo ehlukahlukene ukuthola eyodwa noma eminingana evumelana nathi.
Uma uthanda umuzwa wokujuluka kakhulu, hamba uyogijima futhi udanse;
Uma uthanda indlela emnene yokwelula umzimba nengqondo yakho, ungenza i-yoga ne-Tai Chi;
Khetha imidlalo emibili noma emithathu oyithandayo, hlela ngokwesayensi isikhathi sokuzilolonga, futhi ujabulele ubumnandi bezemidlalo!
Okwesibili, inselele njalo imidlalo emisha ukuze ifake ubungqabavu ebuchosheni.
Njengoba nje ukuncipha kwesisindo kunethafa, kanjalo nokuzivocavoca kulungisa ubuchopho.
Uma umzimba wakho ususungule umkhuba wokuzivocavoca futhi uzivumelanisa nesigqi sokuzivocavoca, ukukhuthazwa komzimba nobuchopho ngokuzivocavoca kuzongena esimweni sokunganyakazi.
Ngakho-ke, kufanele sizame imidlalo emisha ngezikhathi ezithile, vumela umzimba uqale umjikelezo omusha wezinselele, futhi ubuchopho buzophinde buthuthukiswe.
Uma ujwayele ukuba wedwa kwezemidlalo, ungazama imidlalo yokubambisana yeqembu njenge-badminton ne-basketball;
Uma uphinda njalo imidlalo yesintu efana nokweqa intambo nokugijima, ungase ulandele u-Pamela kanye nabanye ochwepheshe bokufaneleka ukuze ujoyine umkhuba wokuqeqeshwa.
Okwesithathu, ngemva kokuzivocavoca, yenza izinto ezibaluleke kakhulu.
Phakathi namahora angu-1-2 ngemva kokuzivocavoca, yisikhathi sokuba ubuchopho bukhulise ama-neuron futhi buqinise i-hippocampus.
Uma ukhetha izinto zokuzijabulisa nokuzilibazisa ezifana nokubuka amadrama nokulala ngemva kokuzivocavoca, kuzoba ukumosha imisebenzi engeza ukubaluleka okulethwa ukuzivocavoca kwengqondo.
Abafundi bangaphinda futhi baxazulule izinkinga ngemuva kokuzivocavoca;abasebenzi basehhovisi bangachitha isikhathi sabo bebhala izifinyezo futhi benze amatafula;osomabhizinisi bangacabanga ngokuhlela imisebenzi yesikhathi esizayo.
Kumele wazi ukuthi kuphela lapho ubuchopho busetshenziswe ngokugcwele ngemva kokuzivocavoca lapho umuntu engakwazi "ukuhlakanipha".
Umuntu olala ekhaya zonke izinsuku akazi ukuthi kunolunye uhlobo lwenjabulo kubantu abaku-treadmill.
Nakuba ezemidlalo zingakwazi ukusinika imivuzo esiyifunayo ngesikhathi esifushane.
Kodwa ukunamathela kuyo isikhathi eside kuzosinika umzimba onamandla, ubuchopho obuguquguqukayo kanye nomoya ojabulisayo, futhi ngaleyo ndlela siqale impilo yesithakazelo esihlanganisiwe esiqhubekayo.Kulapho kuphela lapho ozothola khona ukuthi: ukuzivocavoca kuwukutshala imali okuhle kakhulu empilweni
Isikhathi sokuthumela: Aug-01-2022