Ngokwe-US Travel Association, abahlali base-US bangena kwii-1.7 zezigidi ngezigidi ngeenjongo zokuzonwabisa ngo-2016, kunye nezigidi ezingama-457 zokuhamba ngeenjongo zeshishini. Bakwachaza ukuba inkcitho ethe ngqo ngabahambi nangabahambi bamanye amazwe e-US ifikelela kwi-2.7 yezigidi zeedola ngosuku, i-113 yezigidi ngeyure, i-1.9 yezigidi zeedola ngomzuzu, kunye ne-31,400 yeedola ngomzuzwana. Icandelo lokuhamba likhulu kakhulu. Nokuba uhambela ishishini okanye uyolo, impilo yakho kunye nenqanaba lokuqina kungathatha ukubetha okukhulu ukuba awuthathi manyathelo okugcina kungenzeki. Iindaba ezimnandi zezokuba unokuhlala ulungile njengembaleki endleleni.
"Kulula kakhulu ukuba ngamavila ekusebenzeni kwethu xa sihamba, kuba kukutya kakhulu kunye nokutya okungafanelekanga," ucacisa umqeqeshi uSarah Walls, umqeqeshi wabucala kunye nomnini weSAPT Strength & Performance Training, Inc., okwangamandla kunye nomqeqeshi wemeko yeWNBA eWashington Mystics. “Xa sisenza ezo zinto, senza okubi kakhulu kunokuba sicinga. Kubalulekile ukuzibophelela ukuba uya kuba sempilweni kwaye womelele, kwaye oko kubandakanya nokuziphendulela xa usendleleni, njengabadlali. ”
Iimbaleki zihamba rhoqo, ngamanye amaxesha iiveki ukuphela, kuxhomekeke kwimidlalo abayidlalayo. Nangona kunjalo bahlala befanelekile, kuba bayenza eyona nto iphambili kwaye balandela imigaqo ebancedayo nokuba baphi. Nokuba wenze iinzame ezincinci kunokukunceda uhlale ulungile kwaye uzive ulungile xa useluhambeni.
Nazi izinto ezi-6 zokubeka phambili kuhambo lwakho lwendlela olulandelayo, ukuze ugcine indlela yembaleki:
- ukulala NgokwamaZiko ezeMpilo kaZwelonke, ukulala kudlala indima ebalulekileyo kwimpilo nakwintlalo-ntle. Ukulala ngokwaneleyo ukunceda ukukhusela impilo yakho yengqondo, impilo yomzimba, umgangatho wobomi kunye nokukhuseleka. Xa ulele ngexesha lokuhamba, kunokuba nzima ngakumbi ukulala ngokwaneleyo, ngakumbi ukuba uye kwindawo eyahlukileyo yexesha. Zama ukugcina ixesha lokulala, kwaye xa ilixesha lokulala gcina igumbi limnyama, qinisekisa ukuba likwiqondo lobushushu elipholileyo, kwaye ugcine iifowuni kunye neetafile kwigumbi elahlukileyo okanye uzicime. Cinga ukuthatha i-melatonin ukunceda nge-jet lag, ukulala okungcono, kunye nokunceda ukuseta iwotshi yomzimba. Inokuthengwa ekhawuntareni kuyo nayiphi na ikhemesti.
- isondlo - Oku kubaluleke kakhulu xa useluhambeni. Cwangcisa ukutya kwakho kwangaphambili ukuqinisekisa ukuba uza kutya ukutya okusempilweni. Sebenzisa ifowuni yakho ukukhangela amamenyu erestyu ngaphambi kwexesha, ukuze ukhethe ukungena kwezempilo. Phatha amashwamshwam asempilweni, njengomxube wendlela, amandongomane, iziqhamo ezomisiweyo, imivalo yokutya okusempilweni, iziqhamo ezintsha, njl. Ukuba uyakwazi ukuphatha into encinci epholileyo endleleni, gcina iziqhamo, imifuno kunye neediphu ezifana nehummus kuyo. Ukutya okunempilo xa useluhambeni kuya kukunceda ugcine ubunzima bakho, kukugcine ungaziva unetyala, kwaye kukuncede uphephe imiba yesisu. NgokwamaZiko ezeMpilo kaZwelonke, usenokutya usempilweni xa usitya ngaphandle. Bacebisa ukuba kunqandwe i-buffets zonke onokuzitya, kunye nokukhetha izitya ezibhakiweyo, ezosiweyo, ezosiweyo, ezigcadiweyo, okanye ezishushu.
- Hydration -I-American Heart Association inika ingxelo yokuba ukugcina umzimba ucocekile kunceda intliziyo ukuba impompe igazi ngokulula kwimithambo yegazi iye kwizihlunu, kwaye inceda izihlunu zisebenze ngokufanelekileyo. Bakwachaza ukuba kubalulekile ukugcina iithebhu kwi-hydration yakho xa useluhambeni, kuba ungabila ngokwahlukileyo kwiindawo ezahlukeneyo zemozulu. Kwakhona, le yindawo ebaluleke kakhulu. Kubalulekile ukuhlala kakuhle. Khetha amanzi, iti engenaswekile, okanye amanzi ecoconut. Gwema iziselo ezineswekile, kwaye thintela ukusela kakhulu utywala. Ungawunceda umzimba wakho uhlale uhlanjululwe ngokutya ukutya okunomxholo omninzi wamanzi, njengevatala, ikhukhamba, ipayinapile.
- Ukuhamba kunye nokuzolula -NgokweZiko leLizwe ngokuGuga, ubhetyebhetye kunye nokuzolula umzimba kukunika inkululeko engakumbi yokuhamba kwimisebenzi yakho yomzimba neyemihla ngemihla. Ukolula kunokuphucula ukuguquguquka kwakho. Gcina iindlela zakho zokuzilolonga eziqhelekileyo kangangoko kunokwenzeka. Iimbaleki zobungcali zineendlela ezithile abazilandelayo, ngokuxhomekeke kwiimfuno zemizimba yabo, kwaye kukho amaxesha athile apho bezama ukwenziwa khona emva kwenqwelomoya. Kubaluleke kakhulu ukuqhubeka nokuhamba kunye nokuzolula xa useluhambeni.
- Uqeqesho lwamandla -Ngokutsho kweklinikhi yaseMayo, uqeqesho lwamandla lunokukunceda uhlakule amathambo omeleleyo, ulawule ubunzima bakho, uphucule umgangatho wobomi bakho, ulawule iimeko ezingapheliyo, kwaye ubukhali ubuchule bakho bokucinga. Inokukunceda ukunciphisa amanqatha omzimba, ukonyusa ubunzima bomzimba, kwaye uncede umzimba wakho utshise iikhalori ngendlela efanelekileyo. Iimbaleki zethu eziqeqeshiweyo zisaphakamisa, nokuba kancinci, xa zisendleleni. Kubalulekile ukugcina ukwenza oku ukuze ufezekise iinjongo zembaleki, kodwa kuninzi lwabantu kusebenza njenge- "reset" yeentlobo zomzimba wabo, ngokwembono yokuma, kwaye kuyanceda ukuqinisa ipateni efanelekileyo. Unokubeka inkqubo yoqeqesho eyomeleleyo esebenzisa ubunzima bomzimba wakho kwaye inokwenziwa kumagumbi ehotele okanye ngaphandle.
- Ukuphucula. Xa useluhambeni, kukho ithuba elihle lokuba awuyi kuba nazo zonke izinto ozisebenzisayo ekhaya ukuze uzilolonge kakuhle, kodwa oko akuthethi ukuba awukwazi ukuzilungisa. Cwangcisa kwangaphambili kwaye ubone ukuba yeyiphi na indawo oza kuba kuyo. Yiba bhetyebhetye kwaye usebenzise oko uya kuba nakho ukufikelela kuko, ukuze ufumane ukuzilolonga. Jonga ihotele okanye iijimi ezikufutshane, iindlela onokuya kuzo ukubaleka okanye ngokukhawuleza. ukuhamba, kunye neepaki ezibonelela ngenkqubo yokuzilolonga yasimahla. Unokuphinda upakishe ezinye izixhobo zobunzima, ezinje ngezihlangu zakho zokubaleka, intambo yokutsiba, kunye neebhendi zokumelana. Yenza into ekufuneka uyenzile ukuze ufumane umsebenzi ngaphakathi.
"Xa usenza ukuba kufanelekile phambili, uza kubuya ekhaya uziva kamnandi," wongeze watsho uMqeqeshi weNdonga. “Ukongeza, uyakuhlala ukomelele unyaka wonke. Akukho mvakalelo ingcono kunaleyo. Ukucwangcisa okuncinci, umgudu kunye nokuzibophelela kuhamba ixesha elide. ”
Imithombo:
Umbutho wentliziyo yaseMelika. Ukuhlala u-hydrated, ukuhlala usempilweni. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.WrpdUOjwaM8
Ikliniki yaseMayo. Uqeqesho ngamandla. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
IZiko leLizwe lokuGuga. Ukuphucula ukuguquguquka kwakho. https://go4life.nia.nih.gov/exercises/flexibility
Amaziko eSizwe wezeMpilo. Ukugcina Ubunzima obusempilweni ekuHambeni. https://www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf
Amaziko eSizwe wezeMpilo. Ukulala kunye nokungabikho.
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
Umbutho Wokuhamba wase-US. Uxwebhu lweempendulo zohambo lwase-US. https://www.ustravel.org/answersheet
