Ukudlala imidlalo ngemva kweminyaka ethile akunakwenzeka nje kuphela, kodwa kungenye yezipho ezinhle kakhulu umuntu omdala angazinika zona. Ukuhlala umatasa kusiza ukugcina ukuzimela empilweni yansuku zonke, kuthuthukisa isimo sengqondo, futhi kunciphisa ingozi yezifo eziningi ezihlobene nokuguga.
Ngokuphambene nenkolelo evamile, awudingi ukuzikhandla kakhulu ejimini noma wenze imizamo emikhulu ukuze ubone izinzuzo. Ngemisebenzi ekhethiwe kahle, eqhutshwa njalo ngokuzivocavoca okuphansi noma okuphakathi, ungathuthukisa amandla, ukuguquguquka, ibhalansi, inkumbulo, ngisho nekhwalithi yokulala, ngenkathi ulondoloza impilo ecebile yokuxhumana nabantu kanye nendlela yokuphila enempilo kakhulu.
Kungani ezemidlalo zibalulekile kubantu abadala
Ukuzilolonga ngokomzimba ekugugeni kuyisici esibalulekile empilweni . Eminyakeni edlule, isisindo semisipha, ukuqina kwamathambo, kanye namandla enhliziyo nemithambo yegazi kuyehla ngokwemvelo, futhi izifo ezingamahlalakhona ezifana nesifo sikashukela, umfutho wegazi ophakeme, i-osteoarthritis, noma izinkinga zenhliziyo zingavela. Ukuzilolonga kusebenza njengesinyathelo sangempela sokuvimbela zonke lezi zinguquko.
Phakathi kwezinzuzo eziyinhloko ukuqiniswa kwamathambo kanye namandla emisipha , okusiza ukunciphisa ingozi yokuwa nokuphuka. Ngaphezu kwalokho, ngokuhambisa amalunga kancane, ukuhambahamba kulondolozwa kangcono, ukuqina kwamalunga kuyancipha, futhi ikhono lokwenza imisebenzi yansuku zonke ligcinwa ngomzamo omncane.
Ezingeni lenhliziyo nemithambo yegazi, ukuvivinya umzimba okulinganiselwe kusiza ukulawula umfutho wegazi, ushukela wegazi, kanye ne-cholesterol . Ukuhamba, ukubhukuda, noma ukugibela ibhayisikili ngamandla afanele kukhuthaza ukusebenza kahle kwenhliziyo nokujikeleza kwegazi, kunciphisa amathuba okuhlaselwa yinhliziyo, isifo sohlangothi, nezinye izinkinga ezihlobene nendlela yokuphila yokuhlala phansi.
Ezingeni lengqondo nelomzwelo, ukuvivinya umzimba njalo kusiza ekunciphiseni ukucindezeleka, ukukhathazeka, kanye nemizwa yokuba nesizungu . Ukuvivinya umzimba kukhuthaza ukukhishwa kwe-serotonin ne-dopamine, ama-hormone ahlobene nenhlalakahle, futhi kusiza nokugcina izinqubo zokuqonda ezifana nenkumbulo, ukunaka, kanye nokugxila.
I-WHO itusa ukuthi abantu abadala bathole okungenani imizuzu eyi-150 yokuzivocavoca ngamandla aphakathi ngesonto (noma imizuzu engama-75 yokuzivocavoca ngamandla), okungahlukaniswa kube yimizuzu engama-20-30, izinsuku ezi-3 noma ezi-4 ngesonto. Isihluthulelo ukuhambisana nokuguquguquka kokuqina ukuze kuhambisane nezinga lakho lokufaneleka komzimba, hhayi ubunzima bomzamo.
Izici eziyisisekelo okufanele uzicabangele ngaphambi kokukhetha umdlalo
Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, kubalulekile ukwazi imikhawulo yakho . Lapho usukhulile, kubaluleke kakhulu ukulalela umzimba wakho nokuhlonipha noma yikuphi ukungakhululeki, ukulimala kwangaphambilini, noma izifo ezingamahlalakhona. Isibonelo, umuntu onezinkinga zamadolo kufanele agweme imidlalo enomthelela omkhulu njengokugijima futhi akhethe imisebenzi ethambile njengokubhukuda noma i-aerobics yamanzi.
Esinye isici esibalulekile ukuvimbela ukulimala ngokufudumeza umzimba ngendlela efanele kanye nokwelula umzimba . Ukulungiselela amalunga nemisipha ngokunyakaza okuthambile ngaphambi kokuqala kanye nokwelula umzimba ngokuthula ngemva kwalokho kunciphisa ingozi yokucindezeleka, ukulimala ngokweqile, noma ukuwa. Kubalulekile ukunaka kakhulu izindawo ezizosetshenziswa kakhulu, njengamahlombe, izindololwane, kanye nezihlakala uma udlala ithenisi, noma izinqe namadolo uma uhamba amabanga amade.
Uma kukhulunywa ngempilo iyonke, ukudla okunomsoco kuhlanganisa ukuzivocavoca njenganoma iyiphi enye ingxenye yephazili . Ukudla okucebile ngezithelo, imifino, amaprotheni asezingeni eliphezulu, ubhontshisi, kanye nokusanhlamvu okuphelele, kanye nokuthola amanzi afanele kanye nokunciphisa ukudla okucutshungulwe kakhulu namafutha agcwele, kusiza umzimba ukuba usabele kangcono ekuzikhandleni futhi kukhuthaze ukululama okusheshayo.
Kubaluleke ngokulinganayo ukukhetha umsebenzi ofanelana neminyaka yakho, izinga lokufaneleka komzimba, kanye nezintandokazi zakho . Umdlalo ongcono kakhulu kumuntu omdala akuyona ngempela umdlalo osesitayeleni, kodwa kunalokho yilowo ovumelana nemikhawulo yakhe futhi awujabulelayo, ngoba yilokho okuzomkhuthaza ukuba anamathele kuwo ngokuhamba kwesikhathi.
Kunoma ikuphi, ngaphambi kokuqala uhlelo olusha lokuzivocavoca, kunconywa kakhulu ukuthi uthintane nodokotela wakho noma uvakashele isiteshi sezempilo nezinsizakusebenza . Uchwepheshe wezempilo angahlola impilo yakho iyonke, imithi, nanoma yiziphi izimo ezikhona, futhi akutshele ukuthi yimiphi imidlalo ephephile nokuthi yimuphi umfutho ofanele izidingo zakho.
Imidlalo engcono kakhulu yabantu abadala
Kusukela eminyakeni engama-60 kuya phambili, futhi ikakhulukazi eminyakeni yamuva yokuphila, kunemisebenzi eminingana evelele ngokuphepha kwazo nezinzuzo . Zabelana ngezici ezibalulekile: zinomthelela ophansi kuya ophakathi, ukuqina kwazo kungalungiswa, futhi zikhuthaza inhlalakahle yomzimba, yengqondo, kanye neyomphakathi.
Ukuhamba ngezinyawo nokuhamba ngezinyawo okujwayelekile
Ukuhamba njalo cishe kuwumthetho wegolide kubantu abadala . Ngaphezu nje kokuzivivinya umzimba, kungaba yindlela yokuphila esebenzayo ngempela. Ngokuvamile kunconywa ukuhamba imizuzu engama-30 kuya kwengama-40, izinsuku ezi-3 noma ezi-4 ngesonto, ngesivinini esikuvumela ukuthi ukhulume ngokukhululeka ngaphandle kokuphelelwa umoya, ulungise ijubane liye ezingeni lakho lokufaneleka komzimba.
Lo mkhuba olula usiza ekuthuthukiseni ukuqina kwamathambo, ukujikeleza kwegazi, kanye nempilo yenhliziyo . Uphinde unciphise ukucindezeleka, uhlanze ingqondo, futhi awudingi mishini ngaphandle kwezicathulo ezikhululekile nezifanele. Okungcono kakhulu, hamba nabanye, kungaba umndeni, abangane, noma neqembu elihambayo, ukuze ujabulele nezinzuzo zomphakathi.
Ukuhamba ngezinyawo kuyindlela yemvelo kunoma ubani othanda ukuhamba ngaphandle. Ukuhamba ngezinyawo okuhleliwe kahle akuthinti kakhulu amalunga futhi kusiza ukuqinisa imisipha yemilenze . Kungenzeka ukulungisa indlela iye ezingeni lomuntu ngamunye, ugweme ukuthambeka okuphakeme nendawo enzima, ukuhlela izindawo zokuphumula, futhi, uma kudingeka, ukusebenzisa izinsika zokuhamba ngezinyawo ukuze uzinze.
Phakathi kwezinzuzo zayo kukhona ukuxhumana nemvelo, ukujikeleza kwegazi okuthuthukisiwe, kanye nezindleko eziphansi . Kunconywa ukusebenzisa amabhuzu okuhamba ngezinyawo, amasokisi afanele, isikhwama sezinyawo esilungele isimo sezulu. Kuwusizo kakhulu kubantu abanezinkinga zemithambo yegazi, i-osteoarthritis, i-arthritis, i-ankylosing spondylitis, noma isifo sikashukela, abahlala beqashwe udokotela.
Ukubhukuda, i-aquagym kanye nokuzivocavoca kwamanzi
Ukubhukuda kungenye yezemidlalo ephelele nephephile kakhulu kubantu abadala . Amanzi asekela ingxenye enkulu yesisindo somzimba, anciphisa ukucindezeleka emalungeni afana namadolo, izinqe kanye nomgogodla. Ngesikhathi esifanayo, ukumelana kwamanzi kuphoqa imisipha yomzimba ukuthi isebenze ngaphandle kokuphazamiseka okungazelelwe.
Ukubhukuda njalo kuthuthukisa amandla emisipha, ukukhuthazela kwenhliziyo, kanye nokuguquguquka . Kuphinde kusize ekuhleleni ukuma komzimba, kukhuthaza ibhalansi engcono, futhi kungasiza ekulaleni okungcono. Ngaphezu kwalokho, indawo yasemanzini inomphumela wokuphumula onciphisa ukucindezeleka kanye nokucindezeleka okuqongelelekile.
I-Aquagym kanye ne-water aerobics kuyizinketho ezinhle kakhulu kulabo abafuna ukuzivocavoca okuqondiswayo nokuqondiswayo, ngokuvamile ngomculo kanye naseqenjini . Emanzini, ungenza ukunyakaza okufana nokwasejimini, kodwa kancane kancane nangokulawula okukhulu, kunciphisa ingozi yokulimala. Le misebenzi ilungisa ukuma komzimba, inciphise ubuhlungu bemisipha, ithuthukise ukuphefumula, futhi ifanele ngisho nabantu abanezinkinga zomzimba eziphakathi nendawo.
Ezindaweni zokubhukuda, kubalulekile ukuba nemishini eguquliwe njengamadivayisi okuntanta, izesekeli ze-aerobics yamanzi, kanye nemishini yokusindisa impilo , ikakhulukazi ezinhlelweni ezenzelwe ngqo abantu abadala. Lokhu kuvumela ukwakhiwa kwezikhathi ezihlukahlukene kakhulu neziphephile ezinokuzivocavoca okusiza kokubili ukujikeleza kwegazi kanye nokuhamba kwamalunga.
Ukufaneleka, ukuzivocavoca okuncane, kanye nokuqeqeshwa kwamandla
Uma sikhuluma ngokufaneleka komzimba kwabadala, asikhulumi ngemikhuba eyeqisayo , kodwa kunalokho sikhuluma ngokuzivocavoca okulawulwayo kwamandla, ukuhamba, kanye nokukhuthazela, kungakhathaliseki ukuthi kusezindaweni zokuzivocavoca, ngemishini yokufaneleka yangaphandle emapaki, noma ngisho nasekhaya. Inzuzo enkulu yokufaneleka komzimba ukuthi ukuqina komzimba kungalungiswa ngokunembile ukuze kufanelane nomuntu ngamunye.
Izikhathi zokuzivocavoca eziklanywe kahle zikhuthaza ukubambisana, ibhalansi, kanye nokujikeleza kwegazi —izici ezibalulekile zokuvimbela ukuwa nokulondoloza ukuzimela. Ngaphezu kwalokho, ukuzivocavoca kweqembu kusiza ekuxhumaneni nabantu, kulondoloza ugqozi, futhi kuthuthukisa inhlalakahle engokomzwelo, okubaluleke kakhulu ekuphileni kwakamuva.
Ukuqeqeshwa kwamandla, kusetshenziswa izisindo ezilula, amabhande okumelana, noma ukuzivocavoca ngesisindo somzimba, kubaluleke kakhulu. Ngemva kweminyaka engama-60, ukulahlekelwa yisisindo semisipha kanye nokuqina kwamathambo kuyashesha , futhi ukuqeqesha amandla kuyindlela ephumelela kakhulu yokunciphisa le nqubo. Ukuzivocavoca kwamandla okuhlelwe kahle kuthuthukisa ithoni yemisipha, kwandisa ukuqina kwamathambo, kukhulisa imetabolism, futhi kusiza ukunciphisa ingozi yesifo senhliziyo.
Izifundo zibonisa ukuthi ukuqeqeshwa kwamandla ngamandla acishe abe ngu-70-80% wokuphindaphinda okukodwa (1RM), ngemva kwesikhathi sokulungisa umzimba, kungaba wusizo kakhulu, ngisho nakubantu abadala . Kufanele njalo kwenziwe kancane kancane futhi ngaphansi kokuqashwa, ikakhulukazi kwasebekhulile noma labo abanezimo ezikhona kakade. Lolu hlobo lokuqeqeshwa luye lwabonakala luthuthukisa ibhalansi, ukukhuthazela kwenhliziyo, futhi lunemiphumela yokwelapha ezifweni ze-metabolic ezifana nesifo sikashukela.
Uma kuqhathaniswa nokuzivocavoca kwe-aerobic kuphela, ukuqeqeshwa kwamandla kungadala izindleko ezinkulu zamakhalori , okunegalelo ekulawuleni isisindo kanye nephrofayili ye-metabolic ethuthukisiwe. Kodwa-ke, kumele kuhambisane nokudla okulinganiselayo okune-protein eyanele ukusekela ukulungiswa nokukhula kwemisipha.
I-Yoga, i-Pilates, i-Tai Chi ne-Chi Kung
Izifundo zomzimba wengqondo ezifana ne-yoga, i-Pilates, i-tai chi, ne-qigong zifaneleka kahle kakhulu kubantu abadala . Zibonakala ngokunyakaza okumnene, ukulawula ukuphefumula, kanye nokuzivocavoca kokuqaphela, ngaleyo ndlela zisebenza kokubili emzimbeni nasengqondweni ngesikhathi esisodwa.
I-yoga, uma iqhutshwa ngendlela evunyiwe, ithuthukisa ukuguquguquka, amandla amnene, kanye nokuqondana komgogodla . Isiza ekunciphiseni ukucindezeleka, ithuthukisa ukugxilisa ingqondo kanye nenkumbulo, ilungisa ukuma komzimba, futhi iqinisa imisipha. Iwusizo kakhulu ekulinganiseni nasekuzinzeni kokuqeqeshwa, izici ezimbili ezivame ukwehla ngokuguga.
Indlela ye-Pilates igxile kakhulu ekuqiniseni ingaphakathi (isifunda sesisu nese-lumbar) , esisebenza njenge-corset yemvelo yomzimba. Ukusebenza kule ndawo kuthuthukisa ukuma komzimba, kuvikela umhlane, futhi kuthuthukisa ibhalansi. Ngaphezu kwalokho, i-Pilates ihlanganisa amandla nokuguquguquka, okwenza kube usizo ekulweni nokuqina okuhlobene nokuguga.
I-Tai chi kanye ne-qigong, ezisetshenziswa kabanzi emithini yendabuko yaseShayina, zisekelwe ekunyakazeni okuhamba kancane, okumnene, nokugeleza okuhambisana nokuphefumula . Izinzuzo zazo ziyabonakala emalungeni, ekujikelezeni kwegazi, ekugayweni kokudla, kanye nasekuguquguqukeni okuphelele. I-Tai chi, ikakhulukazi, inhle kakhulu ekuthuthukiseni ibhalansi kanye nokuzinza, ukunciphisa ingozi yokuwa.
Le misebenzi ivame ukwenziwa ngamaqembu, ikhuthaza ukuxhumana nabantu . Ilungele abantu abafuna uhlobo lokuzivocavoca olubasiza futhi ekulawuleni ukucindezeleka, ukukhathazeka, kanye nokungakhululeki okuthile kwemisipha noma amalunga ngaphandle kokudinga umzamo omkhulu.
Ukudansa nokudansa kwabantu abadala
Ukudansa kungenye yezemidlalo ephelele nejabulisayo kakhulu kubantu abadala . Kuwukuzivocavoca kwe-aerobic okuthuthukisa impilo yenhliziyo, kuqinise imisipha, futhi kushukumise amalunga, kodwa futhi kuyindlela yokuveza nokuzijabulisa egcina ingqondo isencane.
Ukudansa njalo kuqeqesha ibhalansi, ukuxhumanisa, kanye nokuzindla , kuyilapho kudinga ukuthi ukhumbule izinyathelo, ugcine isigqi, futhi uzivumelanise nomlingani wakho noma iqembu. Konke lokhu kuletha inselele yokuqonda ethuthukisa inkumbulo nokunaka, okwenza kube umsebenzi owusizo kakhulu wokugcina ubuchopho bakho buphilile.
Ngaphezu kwezinzuzo zomzimba, ukudansa kukhulisa ukuzethemba, umuzwa wenkululeko, kanye nenhlalakahle engokomzwelo . Kuyasiza ekulweni nesizungu, kwandise imiphakathi, futhi kugcina isimo sengqondo esihle. Abantu abaningi asebekhulile bathola emakilasini okudansa indawo yemihlangano yamasonto onke abayilangazelela ngabomvu.
Ukuhamba ngebhayisikili kanye nebhayisikili elingashintshi
Ukuhamba ngebhayisikili, kungaba ngaphandle noma ngebhayisikili elingashukumi, kuyindlela enhle kakhulu engenamthelela omkhulu . Ngenxa yokuthi uhleli phansi, ingcindezi emathangeni akho, edolweni, nasemaqakaleni incane kunalapho uhamba noma ugijima, kodwa inhliziyo namaphaphu akho athola ukujima okubalulekile.
Ukuhamba ngebhayisikili kuqinisa imisipha yemilenze, kuthuthukisa ukukhuthazela, futhi kuthuthukisa impilo yenhliziyo nemithambo yegazi . Kubeka ingcindezi encane emalungeni, okwenza kufaneleke kubantu abaningi abanokuguguleka kwamalunga ngezinga elithile, ngaphandle kokuthi udokotela ekwelulekeni ngenye indlela.
Kunconywa ukuthi uqale ngokugibela okulula noma ngezikhathi ezimfushane ngebhayisikili elingashukumi, kancane kancane wandise isikhathi namandla . Ukuze umzamo ube nomthelela omuhle, ngokuvamile kuyalulekwa ukuthi ugibele ngesivinini esingaba ngu-6 km/h noma ngaphezulu, kuye ngokuthi uzizwa kanjani kanye nezinga lakho lokufaneleka komzimba, kodwa into ebaluleke kakhulu ukukwazi ukubamba ingxoxo ngaphandle kokuphazamiseka kakhulu.
I-Tennis, imidlalo ye-racket kanye nebhola eliguquliwe
Eminye imidlalo engase ibonakale "ilungele intsha" ingajatshulelwa nangabantu abadala , uma nje ijubane, ubude, kanye nesitayela sokudlala kulungiselelwa. Lokhu kunjalo nge-tennis, i-padel, ngisho nebhola likanobhutshuzwayo.
Ethenisi, isincomo esivame kakhulu kubantu abadala ukukhetha ama-double . Lokhu kunciphisa umzamo womuntu ngamunye, kuvumela ukunyakaza okuhlanganyelayo, futhi kugcina umongo womdlalo. Izinzuzo zifaka phakathi ukugcina ithoni yemisipha, ukuthuthukisa ukuqina, ukusabela, ibhalansi, kanye nokuxhumana kwesandla namehlo.
Ibhola eliguquliwe, elidlalwa ngesivinini esiphansi nasezinkundleni ezincane, livumela abadlali ukuthi basebenzele ukukhuthazela, ukubambisana, kanye nokuxhumana nabantu . Kubalulekile ukunciphisa ukuxhumana okunzima, ukubeka phambili ukuphepha, nokubeka isimo esihle ngaphambi kokuncintisana. Ukudlala njengeqembu nakho kunikeza ukukhuthazwa okwengeziwe kwesisusa kanye nenhlalakahle yengqondo.
Ukuzelula nokufudumala: kubalulekile ukuvimbela ukulimala
Kungakhathaliseki ukuthi ukhetha umdlalo onjani, ukwelula umzimba nokufudumala kubalulekile kubantu abadala . Ukuqala ukuzivocavoca ngaphandle kokulungiselela kahle kwandisa kakhulu ingozi yokucindezeleka kwemisipha, ukucindezeleka ngokweqile, noma ukudabuka kwemisipha okuncane.
Kunconywa kakhulu ukwenza imizuzu embalwa yokufudumeza umzimba (ukuhamba kancane, ukunyakaza kwamalunga, ukuzivocavoca okuthambile kwezingalo nemilenze) ngaphambi kwengxenye eyinhloko yeseshini. Lokhu kuphakamisa izinga lokushisa kwemisipha, kulungiselela inhliziyo, futhi kuthuthukise ukuhlangana, okwenza umzamo usebenze kahle futhi uphephe kakhudlwana.
Ekupheleni kokuzivocavoca kwakho, kungumqondo omuhle ukuchitha imizuzu embalwa welula kancane nangokuqhubekayo amaqembu emisipha owasebenzisile . Isibonelo, imilenze yakho nomhlane wakho ngemva kokuhamba nokuhamba ngezinyawo, noma amahlombe akho nezingalo zakho ngemva kokuzivocavoca nge-racquet noma ukuzivocavoca ngamandla omzimba ongaphezulu. Ukuzelula kusiza imisipha ukuba iphumule, kunciphisa ubuhlungu, futhi kusize ekululameni.
Imisebenzi yasehlobo kanye nokuzilibazisa okusebenzayo kwabadala
Ihlobo yisikhathi esifanele sokuba abantu abadala bahlanganise ukuvivinya umzimba nemisebenzi yokuzilibazisa esebenzayo . Isimo sezulu esihle nezinsuku ezinde kubakhuthaza ukuba baphume ngaphandle, behlala bethatha izinyathelo zokuzivikela ekushiseni futhi begwema amahora ashisa kakhulu osuku.
Umqondo olula ukuthola izindawo zokudlela ezintsha nomndeni noma abangane, ubeka phambili izitsha ezintsha nezinempilo . Ukukhetha izinketho ezilula ezinemifino, amaprotheni asezingeni eliphezulu, namafutha amancane agcwele kukusiza uzizwe ungcono ngokomzimba ngemva kokudla futhi kwenza kube lula ukugcina isisindo esinempilo.
Ukuvakashela ama-zoo, ama-aquarium, noma ezinye izindawo nezilwane kuvame ukuba yinto enhle kakhulu kubantu abadala . Izilwane zikhiqiza injabulo kanye nelukuluku, futhi zingavusa izinkumbulo zohambo noma izikhathi zomndeni. Kunconywa ukuvakasha ekuseni kakhulu noma kusihlwa kakhulu ukuze ugweme amazinga okushisa aphezulu.
Ekhaya, imidlalo yebhodi efana nama-domino, i-Parcheesi, noma i-chess inikeza ukukhuthazwa okukhulu kwengqondo ngenkathi kuqinisa izibopho zomndeni . Ukuchitha isikhathi sokudlala ntambama kusho ukuqeqesha inkumbulo, isu, kanye nokunaka ngomzamo omncane womzimba.
Ukwabelana ngencwadi noma ukudala i-scrapbook enezithombe ezindala kuvuselela ingqondo futhi kukhuthaza izingxoxo ezinenjongo . Ukufunda izindaba, ukuxoxa ngazo, nokuhlela izinkumbulo kusiza ukuqinisa inkumbulo, ukucubungula usizi, nokuqinisa izibopho nabathandekayo.
Uma umuntu omdala ekwazi ukufika ogwini noma echibini lokubhukuda, kunconywa kakhulu ukubhukuda okufushane noma ukunyakaza okuncane emanzini . Ukubhukuda kancane, ukuhamba ogwini, noma ukwenza izivivinyo zokuhamba emanzini kuvuselela imisipha kuwo wonke umzimba, kunciphisa ukucindezeleka, futhi kuthuthukise isimo somzimba ngaphandle kokuthinta amalunga.
Ezemidlalo nezidingo ngokuya ngeminyaka
Kuyo yonke impilo, imigomo nezidingo zokuvivinya umzimba ziyashintsha . Nakuba lesi sihloko sigxile kubantu abadala, kuyasiza ukuqonda umongo ukuze ubone ukuthi kungani eminye imidlalo ifaneleka kangcono ngemva kweminyaka ethile.
Ngesikhathi sobuntwana kanye nentsha, kuze kube yiminyaka engama-20, okubaluleke kakhulu ukuthuthukisa amakhono okunyakaza kwengqondo, ukufeza ukuqina kwamathambo okuphezulu, kanye nokusungula indlela yokuphila esebenzayo . Imidlalo yeqembu kanye nemisebenzi enamandla (ibhola, i-basketball, ezemidlalo, ukubhukuda, ukugibela ibhayisikili, i-judo, ithenisi, imidlalo yasemanzini, noma imidlalo yasebusika) ilungele lokhu.
Phakathi kweminyaka engama-20 nengama-30, kufinyelelwa ubuningi bamathambo kanye nobukhulu bemisipha obuphezulu. Ukuzivocavoca kulesi sigaba kuhloselwe ukugcina nokuhlanganisa la mazinga , ngemisebenzi efana nokuphakamisa izinsimbi, ukugijima okuhleliwe kahle, ukubhukuda, noma imidlalo yeqembu.
Phakathi kweminyaka engama-30 no-40, i-metabolism iqala ukwehla, futhi ukukhuluphala kanye namafutha esiswini kuba yinto evamile . Phakathi nale minyaka eyishumi, ukuqeqeshwa kwezikhawu eziphakeme (HIIT) okuhlanganiswe nokuzivocavoca kwamandla kuyanconywa ukuze kulondolozwe isisindo semisipha futhi kwandiswe ukusetshenziswa kwamakhalori.
Phakathi kweminyaka engama-40 nengama-50, ngaphezu kokuqhubeka nokuqeqeshwa kwenhliziyo nokuqina , ukulawula ukucindezeleka okuhlobene nomsebenzi kanye nemithwalo yemfanelo yomndeni kuba yinto ebalulekile. Imikhuba efana ne-yoga noma ukuzindla ingasiza ekulawuleni amazinga e-cortisol, ithuthukise ubuthongo, futhi ivikele impilo yenhliziyo nobuchopho.
Phakathi kweminyaka engu-50 no-60, ukulimala noma ukulinganiselwa okuncane kuvamile, ngakho-ke umgomo akukhona ukuyeka ezemidlalo, kodwa ukuzivumelanisa nezimo . I-Yoga, i-Pilates, nokubhukuda kuya ngokuya kuthandwa njengokuzivocavoca okungenamthelela omkhulu okuthuthukisa ibhalansi, ukuguquguquka, kanye nokuzinza.
Kusukela eminyakeni engama-60, ukulahleka kwemisipha kanye nokuqina kwamathambo kuyashesha, futhi izinkinga zokulinganisela kanye nokuhamba ziyanda . Nakuba abantu abaningi bengaqhubeka nokuzijwayeza cishe noma yimuphi umdlalo ngokushintsha ubude kanye nokuqina, kunconywa ukuthi kubekwe phambili labo abanomthelela omncane emalungeni kanye nengozi ephansi yokuwa, njengokuhamba, ukudansa, i-water aerobics, i-yoga, i-Pilates, ukuhamba ngezinyawo kancane, noma ukugibela ibhayisikili.
Empilweni yakamuva, ukuhlala umatasa akukhona nje ukubukeka, kodwa ukutshala imali kwangempela ekuzimeleni, empilweni, kanye nasekhwalithini yokuphila . Ngokuzivocavoca okukhethwe kahle okuphansi nokuphakathi, ukufudumala nokuzelula njalo, ukugcina ukudla okunempilo, nokulalela umzimba wakho, kungenzeka ukujabulela imidlalo eyahlukahlukene njengokuhamba, ukubhukuda, ukudansa, i-yoga, ukugibela ibhayisikili, noma i-gymnastics emnene, ngenkathi futhi usebenzisa ithuba lokuxhumana nabantu nokugcina ingqondo yakho ibukhali iminyaka eminingi ezayo.
