Uwu Ndiwo Ubongo Wanu Pamene Mukuyenda
Kuyenda ndi kuchita masewero olimbitsa thupi kuli ndi phindu kupitirira kungokhala thupi. Anthu ambiri amayenda bwino kuti akhale ndi thanzi labwino komanso la uzimu.
Kodi kuyenda kungakulimbikitseni? Kodi zingakuthandizeni kuthana ndi mavuto a moyo? Kodi zingakuthandizeni kuthana ndi mavuto? Kodi zingayambitse moyo wakuthupi wauzimu ndi wachipembedzo? Kwa ambiri, yankho ndilo inde.
Njira Zomwe Mungayendere Kupanikizika
Kuyenda kungathandize kuthetsa nkhawa.
Kafukufuku wofalitsidwa mu Annals of Behavioral Medicine anasonyeza kuti ophunzira a ku yunivesite omwe amayenda ndi kuchita zolimbitsa thupi zosavuta kuchita nthawi zambiri amakhala ndi nkhawa zochepa kusiyana ndi mbatata kapena ogwiritsa ntchito molimbika. Maphunziro a ku Japan anasonyezeranso zotsatira zabwino poyenda paki kapena m'nkhalango.
Kuyenda kumakupatsani nthawi yoganiza, komanso nthawi yoti mutha kupanikizika. Kutuluka mu malo opanikizika, kupuma mpweya, ndikumverera thupi lanu kusuntha ndi kupuma kwapachilengedwe. Njira zina kuyenda ndikuthetsa nkhawa:
1. Tengani mpumulo: Ikani kutalika kwa thupi ndi maganizo pakati pa inu ndi malo opweteka. Nyamuka ndikutenga mphindi khumi ndi zisanu zokha .
2. Kamasula: Anthu ambiri amanyamulira nkhawa pothyola minofu yawo. Mwa kulowa muyendedwe lanu yoyendayenda ndi mawonekedwe, mumapanga minofu imeneyi ndikuyiyika kugwira ntchito. Dziwani zambiri za momwe mungayendere . Kuti mupumule kwambiri mapewa ndi khosi lanu, yesani njira zoyendetsera nkhanza zokhala ndi maulendo olimbitsa thupi.
3. Chotsani Mutu Wanu: Pumulani pazovuta zanu zamkati. Samalani chilengedwe chakuzungulira; sangalalani ndi mitengo, maluwa, mbalame, minda, mlengalenga, kapena sitolo ya zenera yomwe imadutsa m'masitolo akale kapena m'misika.
4. Gwirizaninso ndi thupi lanu: Ganizilani kuchokera kumutu kupita kuntchito momwe thupi lanu limagwirira ntchito kuti likunyamule.
Mutha kuphunzitsa njira zopuma, ndikugwiritsanso ntchito mawonekedwe anu oyendayenda. Dziwani dzuwa, mphepo, mvula kapena mvula pa khungu lanu.
5. Kutentha Calories Kuchokera Kupsinjika Maganizo: Ambiri aife timatonthoza chakudya kapena zakudya zamakono zokhala ndi nkhawa pamene tikuvutika. Kuyenda ndi njira yabwino yotentha makilogalamu popanda kusintha mu gear yopangira. Nyamuka ndikusuntha. Kuyenda Kalori Calculator
6. Nthawi Yoganizira: "Wofesa nzeru Friedrich Nietzsche anati : " Maganizo onse abwino amamangidwa pamene akuyenda. "Yambani kuyenda ndipo magazi akupita ku ubongo wanu akuwonjezeka. Izi zimakupatsani nthawi yowerengera zosiyana za mavuto anu kutali ndi zosokoneza za ofesi kapena nyumba yanu. Zolinga zamakono zingathe kuyenda mosavuta.
7. Kuyankhula ndi Kuseka: Sankhani mnzanu wokondwa amene angakulepheretseni ku zinthu zomwe zikukuvutitsani. Aloleni iwo akusangalatse inu ndi kubweretsa mbali yanu yosangalala. Sewerani m'maseŵera omwe mungawerenge. Khalani wopusa. Sangalalani.
8. Mphepo: Sankhani mnzanu amene akufunitsitsa kumvetsera zomwe zikukuvutitsani ndikukupatsani chilimbikitso ndi uphungu. Ngati mungapeze munthu yemwe ali ndi luso la kuthetsa mavuto ndi uphungu, izi zingakhale zopindulitsa.
9. Lonjezerani Masomphenya Anu: Kupsinjika maganizo kungakupatseni masomphenya, ndikuwonetseratu vuto lanu.
Yendani ndikuyang'ana zomwe zikukuzungulirani. Kodi anthu ena akuchita chiyani? Kodi mnansi watsopano akuyendamo? Kodi ogwira nawo ntchito akukonzekera phwando? Kodi amanga chiyani kudutsa msewu? Kodi njira yatsopano yopita iyi ikupita kuti? Onani kuti pali zambiri pamoyo kuposa mavuto anu.
10. Pewani Kupanikizika kwa Magazi: Kupsinjika maganizo kungakhale chinthu chomwe chimayambitsa kuthamanga kwa magazi. Kafukufuku wasonyeza kuti kuyenda kungachepetse kuthamanga kwa magazi ndikuchepetsa moyo wanu.
11. Yendani Paki Kuti Muthandize Kupanikizika Kwambiri : Maphunziro apeza kuti kuyendayenda mu chilengedwe kunali ndi zotsatira zowonjezera kupanikizika kuposa kuyenda mumzinda.
Chenjezo: Ngati muli nkhanza za chilengedwe, mumakhala ndi chiopsezo chotembenuzira ngakhale kupanikizika kwanu kuti mukhale ndi nkhawa. Anthu 10 amayenda nkhawa .
- Kusamalira Maganizo
Kuyenda Molimbika Mtima Kumachepetsa Kuvutika Maganizo
Kuyenda ndi zochita zina kumabweretsa kumasulidwa kwa mankhwala osangalatsa a thupi - endorphins. Oyendayenda omwe amayenda mofulumira kuti akweze chiŵerengero cha mtima wawo adzazindikira zotsatirazi kuposa zomwe zimayenda mofulumira. Koma ngakhale pang'onopang'ono, anthu ambiri amawona kusintha kwa maganizo.
Madokotala ambiri amalimbikitsa kuti kuwonjezeka nthawi zonse kuyenda ndi kuchita masewera olimbitsa thupi monga njira yachibadwa yochotsera vutoli. Chifukwa cha kuvutika maganizo chikugwirizana ndi ubongo wa ubongo. Pogwiritsa ntchito ubongo wanu kumasula mankhwala osangalatsa - endorphins - mumakwaniritsa mwachibadwa mankhwala ambiri a mankhwala ndi zitsamba amayesera kuchita mwanzeru.
Kuvutika maganizo kungakhale matenda aakulu komanso owopsya, choncho funsani wothandizira zaumoyo wanu ngati mukukumana ndi mavuto pamoyo wanu kapena ngati muli ndi maganizo odzipha. Gwiritsani ntchito kuyenda monga gawo la mankhwala othandizira matenda a maganizo, omwe angaphatikizepo mankhwala ndi mankhwala.
Mmene Mungayambire Kuyenda
Zofukufuku zimafalitsa mu 2015 zakuti kuyenda mu malo achilengedwe kunachepetsanso kudumpha ndi nkhawa.
- Kusokonezeka maganizo
Uwu ndi Ubongo Wanu pa Kuyenda - Kulimbitsa Maganizo
Kuchita masewera olimbitsa thupi, monga kuyenda, kumapangitsa kuti magazi alowe mu ubongo. Kafukufuku wa 1999 wa anthu oposa 60 anapeza kuti kuyenda kwa mphindi 45 patsiku pamtunda wa makilomita 16 kumaphunzitsidwa bwino. Ophunzirawo adayambira pa mphindi 15 ndikupanga nthawi yawo mofulumira. Zotsatira zake zinali kuti anthu omwewo adagwidwa maganizo pambuyo poyambitsa pulogalamuyi.
Kafukufuku wina mu 2011 anasonyeza kuti akuluakulu akuyenda maminiti 40 patsiku, katatu pa sabata, amachepetsanso kuwonongeka kwa msinkhu wa hippocampus wa ubongo. Pambuyo pa chaka, adakonza ntchito yawo pamakumbukiro apakati.
Mmene Mungagwiritsire Ntchito Kuyenda Kuti Mukhazikitse Ubale Wanu
Kuyenda limodzi kwa theka la ola kapena ora kumatsogolera mwachiyanjano kukambirana, kugawa, ndi nthawi yomwe imatenga kuti mutha kumatulutsa zomwe ziri m'malingaliro anu. Mwamuna wanga ndi ine timasangalala ndi maulendo okadya chakudya chamadzulo komwe timatha kuponderezana ndi zovuta za tsiku la ntchito, komanso kukonzekera zamtsogolo.
Mungathe kumanga chizoloŵezi chanu choyenda poyenda limodzi. Imeneyi ndi njira yabwino yopitilizabe kuyenda. Ndimadziwa za maanja amene salola kuti wina ndi mnzake "apite patsogolo" mwawo muyendo wa volkssport omwe adatsiriza.
Yendani ndi ana anu ndi zidzukulu zanu. Maola apadera omwe amakhala ndekha ndi kholo limodzi ndi mwana mmodzi amatha kupanga mgwirizano wokhalitsa, makamaka kwa ana omwe nthawi zonse amawauza makolo awo ndi abale ena. Ulendo wautali ndi njira yabwino yogwiritsira ntchito nthawi yabwino, osasokonezedwa ndi "zosangalatsa" zopanda pake.
N'zosavuta kupanga anzanu atsopano pamsewu. Nthawi zambiri mumadzipeza mukuyenda ndi munthu watsopano komanso wokondweretsa, kapena kuyambiranso ubale ndi anzanu akale. Oyendayenda amapanga malo amodzi, ndipo mwamsanga mungathe kukumana ndi abwenzi atsopano a m'badwo uliwonse. Oyendayenda ali ofanana ndi chimwemwe cha kuyenda ndi kufunitsitsa kupita malo ndikuwona zomwe zilipo.
Mmene Mungagwiritsire Ntchito Kuyenda M'moyo Wanu Wauzimu
Kuyenda kumakupatsani mphindi yakuzama ndikuganizira mafunso ofunika: Cholinga cha moyo ndi chiyani? Kodi ndikukwaniritsira cholinga changa m'moyo? Kodi ndachita chiyani chomwe chachititsa dziko kukhala malo abwino? Kodi ndiyenera kuchita chiyani? Kodi ndapweteka kuti ndiyenera kukonza tsopano? Nchiyani chimabwera pambuyo pa moyo? Kodi njira yabwino kwambiri yotsatilira moyo wanga wonse ndi iti?
Awa ndi mafunso kwa okhulupirira ndi osakhulupirira mofanana. Nthaŵi yosiyana ndi zosamalitsa zina ndi zovuta zimakupatsani inu nthawi yokhala pazimenezi.
Ogwira ntchito pa malingaliro abwino ndi zowona angagwiritse ntchito nthawi yawo yoyenda kuti apange kapena kulimbikitsa zowonjezera zawo.
Carolyn Scott Kortge akunena mu The Spirited Walker , "Kupita mu thupi kumabweretsa kusuntha mu malingaliro, ndi alchemy yachilengedwe." Ife ambiri timayesetsa kutengeka kotereku mu miyoyo yathu, kuyanjana kwa kukhala ndi kuchita. mkati mwathu ndi kugwirizana ndi wina ndi mzake komanso ndi zinthu za uzimu zomwe zimatilimbikitsa ndi kutitsogolera. "
Kuyenda kungagwiritsidwe ntchito ngati yoga kuchotsa malingaliro ndi kudzipangitsa nokha pakanthawi kapena ngati kukonzekera kusinkhasinkha. Mukhozanso kugwirizanitsa malingaliro anu ndi thupi lanu, ndipo mutayika nokha muwonetsedwe mwangwiro wa nyimbo, kupuma, kusuntha.
Kuyenda kungakhalenso chida chothandizira okhulupilira ndi Mulungu. Ena amagwiritsa ntchito nthawi yawo yoyendayenda kuti apemphere ndi kulandira ulemelero wa uzimu. Pamene ndikuyenda, ndikuyamika chifukwa cha kukongola komwe ndikuwona pozungulira ine ndi chilengedwe komanso anthu omwe ndimadutsa nawo kapena kuyenda nawo. Kulemekezeka kumabwera mosavuta ndipo nthawi zina ndimamva ngati ndikuyamba kuimba nyimbo, ndikuchita ngati ndiri ndekha. Chiyero cha kuyenda ndi kuyanjana kwa thupi ndi malingaliro kumakutseguka kuti uyankhule ndi Mulungu, osasokonezeka ndi zofuna zina.
Kuyenda kwagwiritsidwa ntchito ngati chida cha pemphero ndi amonke kupitilira zaka zambiri. Kuyenda labyrinth ndi njira yakale yopemphereramo ndi kusinkhasinkha - onani Kuyenda Labyrinth kumalo amasiku ano kuti muchite chikhumbo chauzimu ichi.
Zotsatira:
Kramer, Arthur F. et. al. "Kukalamba, kuthamanga ndi ntchito yodziwa za ubongo" Nature. July 29, 1999. doi: 10.1038 / 22682
Erickson, K. et. al. "Kuchita masewera olimbitsa thupi kumawonjezera kukula kwa hippocampus ndipo kumathandiza kukumbukira." PNAS February 15, 2011 vol. 108 ayi. 7 3017-3022.
Chipatala cha Mayo. Kupsinjika Maganizo ndi Nkhawa: Kuchita Zochita Kumapatsa Zizindikiro.