Eminyakeni edlule, ukunyakaza akusekho nje indaba yokufaneleka komzimba futhi kuba ithuluzi langempela impilo, ukuzimela kanye nenhlalakahle kubantu abadalaUkuhlala umatasa kusukela eminyakeni engu-60, 70 noma ngaphezulu kungenye yezinqumo ezinhle kakhulu ongazenza ukuze uqhubeke nokujabulela impilo yansuku zonke ngamandla, ubuhlungu obuncane, kanye nesifiso esikhulu sokwenza izinhlelo.
Nakuba umzimba ushintsha, kusenezinketho eziningi zokuhlala uphilile ngaphandle kokuthatha izingozi ezingadingekile. Isihluthulelo ukukhetha. ezemidlalo nemisebenzi evumelaniswe nesimo somzimba, amalunga kanye nezifo ezingaba khona ezingamahlalakhonaLawula ukuqina komzimba, futhi-ke, thola imvume kadokotela wakho ngaphambi kokuqala. Ake sibheke kabanzi ezemidlalo ezinhle kakhulu zabantu abadala, izinzuzo zazo, kanye neseluleko okufanele basilandele.
Kungani ezemidlalo zibalulekile ebudaleni
Njengoba sikhula, kuyinto evamile ukuba babonakale ubuhlungu bamalunga, ukulahlekelwa yimisipha, ukulinganisela okunciphile, kanye nokukhathala okukhuluNgaphezu kwezifo ezingamahlalakhona ezifana nesifo sikashukela, umfutho wegazi ophakeme, noma i-osteoarthritis, ukuzivocavoca akusaseyona into yokuzikhethela kodwa kuyinto ebalulekile.
Ukuzivocavoca njalo ebudaleni kuhlobene ngqo ukuqina kwamathambo okuthuthukisiwe, ingozi ephansi yesifo senhliziyo, kanye namalunga asebenza kahle kakhuluUkunyakaza kusiza ukugcina amathambo eqinile futhi kwenza ukujikeleza kwegazi kube ngcono, kuvimbele amalunga ukuthi "agqwale" ngokushesha.
Ezingeni lengqondo, umsebenzi womzimba nawo wenza umehluko. Ukuzivocavoca umzimba kunegalelo ukuthuthukisa ukuzethemba, imisebenzi yengqondo, inkumbulo kanye nekhwalithi yokulalaNgaphezu kwalokho, kunciphisa ukucindezeleka nokukhathazeka, futhi kusiza ukugcina isimo sengqondo esizinzile, into ebalulekile ezigabeni lapho usizi, izinguquko endimeni yomphakathi, noma isizungu esikhulu singase sibonakale.
Esinye isici esibalulekile ukuthi ezemidlalo zisiza londoloza ukuzimela emisebenzini yansuku zonkeUkuvuka embhedeni noma esofeni, ukukhuphuka izitebhisi, ukuthwala izikhwama, ukugcina ibhalansi emgwaqweni noma eshaweni... Konke lokhu kuba lula kakhulu uma ulondoloza amandla, ukukhuthazela kanye nokuhambahamba.
Izincomo ezijwayelekile zabantu abadala zikhomba ku Ukuzivocavoca umzimba okunamandla aphansi noma aphakathi nendawo cishe izikhathi ezintathu noma ezine ngesontocishe imizuzu engama-20-30 ngeseshini ngayinye. Kusukela kulokho okungenani, ungakulungisa njalo kuye ngokuthi umzimba wakho usabela kanjani.
Iseluleko esiyisisekelo ngaphambi kokukhetha umdlalo wabantu abadala
Ngaphambi kokubhalisela ukubhukuda, ukudansa noma i-yoga, kungcono ukukhumbula uchungechunge lweziqondiso ezisiza ngokuzijwayeza ukuzivocavoca ngokuphephile, ukunciphisa ingozi yokulimala kanye nezingoziAkukhona ukwesaba, kodwa ukwenza izinto ngokuhlakanipha.
Iphuzu lokuqala ukwazi imikhawulo kanye nezici zomzimba womuntu siquWonke umuntu unendaba yakhe: ukuhlinzwa, ukuwa, ukufakelwa izitho zokufakelwa, izinkinga zedolo, inqulu, noma umhlane, umfutho wegazi ophakeme, inhliziyo ebuthakathaka, njll. Uma, isibonelo, kukhona ubuhlungu obukhulu edolweni, kungase kungabi umqondo omuhle ukuqala ukugijima, futhi kungcono ukukhetha izinketho ezingabizi njengokubhukuda, i-aerobics yamanzi, noma ibhayisikili elingashintshi.
Okwesibili, kubalulekile Vimbela ukulimala ngesimiso esihle sokufudumeza nokuzelulaUkuqala ukujima kwakho ngokunyakaza okuthambile okuvuselela amalunga nemisipha yakho, bese uqeda ngokuzelula, kusiza ukuvimbela ukucindezelwa, ukuqina kwemisipha, kanye nokulimala ngokweqile. Kunconywa futhi ukunaka ngokukhethekile izindawo ezizosetshenziswa kakhulu (isibonelo, ihlombe, indololwane, kanye nesihlakala uma uzodlala ithenisi, noma isinqe nedolo uma uzohamba ngokushesha).
Ukudla okunempilo nakho kudlala indima ebalulekile. Ukulandela ukudla okunempilo okusekelwe ku- izithelo, imifino, amaprotheni asezingeni eliphezulu, amanzi anele, kanye nokudla okucutshungulwe kancane kanye namafutha agcwele Kusiza umzimba ukuba usabele kangcono ekuzikhandleni ngokomzimba, ululame ngokushesha, futhi ugcine isisindo esinempilo.
Esinye isici esibalulekile ukukhetha umsebenzi ofanelana ubudala, izinga lokufaneleka komzimba, uhlobo lomzimba, kanye nezintandokazi zomuntu siquUma ukuzivocavoca kungalungiswa kahle, kungaba umthombo wokungakhululeki kunokuba kube izinzuzo. Ukuxoxa ngakho konke lokhu nochwepheshe wezempilo noma wokuzivocavoca umzimba kuyindlela enenzuzo yokutshala imali.
Ekugcineni, kunconywa kakhulu Xhumana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavocaLokhu kubaluleke kakhulu uma uphuza imithi, unomlando wezinkinga ezinkulu zenhliziyo, zokuphefumula, noma zamalunga, noma ungakaze uzivocavoce iminyaka eminingi. Uchwepheshe angakweluleka ngemisebenzi ephephile nokuthi yikuphi ukuqina okufanele.
Ezemidlalo ezinconyelwe kakhulu abantu abadala
Kunemisebenzi eminingi elungele kahle asebekhulile, ebavumela ukuthi basebenze ngamandla, ukukhuthazela, ibhalansi, kanye nempilo yengqondo ngaphandle kokucindezela amalunga abo ngokweqile. Ngezansi kuneminye yemisebenzi enconywa kakhulu, kanye nezinzuzo zayo eziyinhloko.
Ukuhamba: ukuzivocavoca okulula kakhulu nokuphumelelayo
Ukuhamba ngezinyawo kungaphezu nje "kokuhamba ngezinyawo": sekuyinto insika eyisisekelo yomsebenzi womzimba kubantu asebekhulileKumahhala, kufinyeleleka kalula, akudingi buchwepheshe obukhethekile, futhi kungashintshwa ngokuphelele ukuze kuhambisane nesivinini nesimo somuntu ngamunye.
Ukuhamba ngezinyawo ngokuvamile kuyanconywa Ijubane elikhululekile kodwa elizinzile cishe imizuzu engama-30-40, izinsuku ezintathu noma ezine ngesontoLo mkhuba usiza ekuthuthukiseni ukujikeleza kwegazi, ukugcina inhliziyo iphilile, ukukhuthaza ukuqina kwamathambo nokulawula isisindo somzimba, kanye nokusiza "ekugcobeni" amalunga ezinqeni, emadolweni nasemaqakaleni.
Ezingeni lomphakathi, ukuhamba ngezinyawo nomlingani, abangane, noma amaqembu ahleliwe kuyindlela enhle kakhulu yokukusiza ukulwa nesizungu nokugcina ubudlelwano obusebenzayo nabantuIngxoxo ngenkathi uhamba yenza isikhathi sidlule ngokushesha futhi kwandisa ugqozi lokuqhubeka nomkhuba.
Kulabo abafuna okuthile okwengeziwe, ukuhamba ngezinyawo okujwayelekile (ukuhamba ngezinsika ezikhethekile) kuyindlela ethakazelisa kakhulu, njengoba Kuhilela izingalo, umhlane, kanye nomzimba.Kuthuthukisa ukuzinza futhi kunikeza ukujima okuphelele komzimba wonke ngaphandle kokwandisa ukuqina kakhulu.
Ukubhukuda nokuzivocavoca emanzini: inzuzo enkulu kakhulu ngomthelela omncane
Ukubhukuda kubhekwa njengenye yezinto ezemidlalo eziphelele nezinobunganeAmanzi asekela ingxenye enkulu yesisindo somzimba, ngakho-ke amadolo, izinqe kanye nomgogodla kuyahlupheka kancane kakhulu kunasemisebenzini eyenziwa emhlabeni.
Ukubhukuda, ngisho nangejubane eliphansi, kuvumela sebenza cishe kuzo zonke izinhlaka zemisipha, uthuthukise ukukhuthazela kwenhliziyo nokuphefumula futhi wandise ukuguquguqukaNgaphezu kwalokho, amanzi anikeza ukumelana okukhulu kunomoya, ngakho-ke imisipha iyavuselelwa ngaphandle kwesidingo sokushaya okukhulu.
Phakathi kwezinzuzo eziphawuleka kakhulu yilezi ukujikeleza kwegazi okuthuthukisiwe, ithoni yemisipha eyandisiwe, ukuhamba kwamalunga, kanye nekhwalithi yokulala engconoUkuthintana namanzi kuvame ukuba nomphumela onamandla kakhulu wokuphumula, ofanele ukunciphisa ukucindezeleka kanye nokucindezeleka okuqongelelekile.
Kulabo abanenkinga yokuhamba noma abangazizwa bekhululekile ukubhukuda, izinketho ezifana ne-aquagym noma i-water aerobics ziphelele. Lezi zindlela zivumela izivivinyo zenhliziyo namandla emanziningengozi ephansi yokuwa nokugcwala ngokweqile, kanye nemikhuba eqondiswa ochwepheshe.
I-Yoga, i-Pilates kanye nemikhuba emnene yengqondo nomzimba
I-Yoga ne-Pilates zivelele njengemisebenzi enezinzuzo ezinkulu kubantu abadala, njengoba zihlangana ukuvivinya umzimba okuthambile, ukuphefumula okuqaphile, kanye nokuma okuthuthukisiweZilungiswe kahle, zifanele ngisho nalabo abangakaze bazijwayeze ngaphambili.
Uma kwenzeka i-yoga, kwenziwa izindlela zokuma (ama-asana), ukwelula umzimba, kanye nokuzivocavoca kokuphefumula okusiza gcina noma ubuyisele ukuqina, uqinise imisipha ejulile futhi uthuthukise ibhalansiLokhu kuhumusha ukuqina okuncane, ukulawula umzimba kakhulu, kanye nengozi ephansi yokuwa.
Ezingeni lengqondo, i-yoga iwumsizi omkhulu ukunciphisa ukucindezeleka, ukuthuthukisa ukugxilisa ingqondo nokuqinisa inkumbuloLezi zikhathi zivame ukufaka izikhathi zokuphumula eziwusizo kakhulu ekutholeni ubuthongo obuhle ebusuku kanye nokunciphisa ukukhathazeka.
I-Pilates, yona, igxila kakhulu "esiyinhloko", okungukuthi, indawo yesisu neyasesinqeni esekela umgogodla futhi izinzise umzimbaUkusebenza kule ndawo kuthuthukisa ukuma komzimba, kunciphisa ubuhlungu emhlane, futhi kwenza imisebenzi yansuku zonke ehilela ukuma, ukugoba, noma ukusonta umzimba kube lula.
Zombili lezi zifundo zingenziwa ngamaqembu, okunezela ingxenye ethokozisayo yezenhlalo. omata be-yoga kanye nama-Pilates, imicamelo, amabhande nezinye izesekeli ezithile Kuyasiza ekuzivumelaniseni nezimo zokuzivocavoca futhi kuzenze zikhululeke futhi ziphephe kakhudlwana.
Umdanso: ukuvivinya umzimba, inkumbulo kanye nenjabulo
Ukudansa kungenye yemisebenzi ebanzi kakhulu futhi ejabulisayo yabantu abadala. Kuyi- Ukuzivocavoca okuthuthukisa impilo yenhliziyo nemithambo yegazi, okuqinisa imisipha namalunga, futhi okusebenza ngokuxhumana.
Ngesikhathi udansa, ubuchopho buqala ukusebenza. Ukugcina isigqi, ukukhumbula izinyathelo, ukuhlanganisa ukunyakaza, kanye nokusabela emculweni konke kunegalelo... khuthaza inkumbulo, ukunaka kanye neminye imisebenzi yokuqondaKuyindlela ejabulisayo yokugcina ingqondo yakho isebenza.
Ngokombono wemizwa, umdanso udala umuzwa onamandla we- inhlalakahle, inkululeko kanye nobungqabavuKuvame ukuphakamisa imizwa, ukunciphisa ukucindezeleka, nokukhulisa ukuzethemba. Ngaphezu kwalokho, cishe njalo kwenziwa ngamaqembu noma nomlingani, okuthuthukisa kakhulu impilo yomphakathi; eminye imidlalo efana gwedla Ziphinde zikhuthaze ukuhlalisana nabantu.
Amabhayisikili okugibela ibhayisikili kanye namabhayisikili anganyakazi: ukumelana okuphansi komthelela
Ukugibela ibhayisikili—ikakhulukazi ngesimo sako sokuzijabulisa nesilinganiselayo—kungumdlalo ofanele kakhulu abantu abadala ngoba Isebenza kahle ekuqiniseni inhliziyo, iqinisa imilenze kanye namalunga, futhi ayicindezeli kakhulu amalunga.uma nje ibhayisikili lilungiswe kahle.
Ukuhamba ngebhayisikili ngaphandle kukuvumela ukuthi ujabulele indawo ezungezile, unciphise ukucindezeleka kanye thuthukisa isimilo ngokunqoba amabanga amancane nezinselele zomuntu siquKubalulekile ukugwema ukuthambeka okuphakeme kakhulu kanye nendawo engalingani uma unezinkinga zokulinganisela noma amadolo.
Ngakolunye uhlangothi, ibhayisikili elingashukumi linikeza inketho ephephile nakakhulu kulabo abathanda ukuziqeqesha ekhaya noma ejimini. Kuzo zombili izimo, ukugibela ibhayisikili kuyasiza ukuthuthukisa amandla okuphefumula kanye nokusebenza kwenhliziyo, ngenkathi kuqinisa imisipha ngaphandle kokuphazamiseka okukhulu.
Ukufaneleka kanye ne-gymnastics eguquliwe yabantu abadala
Ukuqina komzimba kanye ne-gymnastics ethile yabantu abadala kuvumela ukwakheka kwe- imikhuba eyenzelwe wena kakhulu, elawula ukuqina kanye nohlobo lokuzivocavocaZingenziwa ezindaweni zokuzivocavoca, ezikhungweni zikamasipala, ezindaweni zokuhlala noma ngisho nasekhaya ngokuqapha okufanele.
Ngokuzivivinya ngamandla okunamandla okumelana nokukhanya, amabhande okunwebeka, imishini, noma isisindo somzimba wakho, ungafinyelela gcina futhi uthuthukise imisipha, ukuhamba kwamalunga kanye nokuma kwawoLezi zici zibalulekile ekuvimbeleni ukuwa, ukuwohloka ngokweqile, kanye nokulahlekelwa ngokushesha kokuzimela.
Amasekethe okuzivocavoca angaphandle afakwe emapaki amaningi ayindlela enhle kubantu asebekhulile, njengoba iningi lemishini lenzelwe bona. Hlanganisa amalunga, sebenzisa imisipha ngobumnene, futhi uthuthukise amandla okuphefumula kwenhliziyo.Konke lokhu, ngaphezu kwalokho, endaweni emnandi kakhulu yangaphandle.
Ukuqeqeshwa kwamandla: kubalulekile ukuvimba ukulahleka kwemisipha
Enye yezinkinga ezinkulu zokuguga ukulahleka kwemisipha. Kulinganiselwa ukuthi ukulahleka kwemisipha kuqala cishe eminyakeni engama-30-40. cishe i-1% yesisindo semisipha ngonyaka, inani elingakhuphuka lifike ku-3,5% ngemva kweminyaka engu-70 Uma kungenziwa lutho ngakho, lokhu kubangela ubuthakathaka, ukungazinzile ngenkathi uhamba, kanye nengozi enkulu yokuwa.
Ukuqeqeshwa kwamandla kuye kwabonakala kusebenza kangcono kunokuzivocavoca ukukhuthazela vimbela ukulimala, gcina imisipha namathambo amaningi, futhi uthuthukise ukusetshenziswa kwamakhaloriUkusebenza ngezisindo ezilula, imishini, amabhande noma ngisho nesisindo somzimba wakho (ukugoqa okusizwayo, ukusunduza, imigqa) kusiza ekutholeni amandla.
Kwabantu abadala, izinhlelo zokuqeqesha amandla eziklanywe kahle zithuthukisa kakhulu... imisipha, ibhalansi, ukukhuthazela kwenhliziyo, kanye nokulawulwa kwezifo ze-metabolicNgokwesibonelo, endabeni yesifo sikashukela, ukuqeqeshwa kwamandla kuye kwabonakala kuthuthukisa ukuzwela kwe-insulin kanye nekhwalithi yokuphila.
Ukuzivocavoca okunamandla aphakathi nendawo kuya phezulu (cishe u-70-80% wamandla aphezulu alinganiselwayo) kungasebenza kahle kakhulu, uma nje isikhathi sokuzivumelanisa nesimo sesiqediwe kusengaphambili futhi kunikezwe ukuqapha kochwepheshe. Kubalulekile ukwengeza lolu hlobo lokuqeqeshwa nge ukudla okunomsoco okucebile ngamaprotheni ukusiza imisipha ukuthi ilulame.
Ukuhamba ngezinyawo nokuzivocavoca ngaphandle
Ukuhamba ngezinyawo kuwumsebenzi okhangayo kakhulu kulabo abajabulela imvelo. Inzuzo enkulu ukuthi ungakwazi lungisa ubude besikhathi, ukuphakama kanye nesivinini somzila ngokwesimo somzimba somuntu ngamunye, kusukela ekuhambeni okuthambile kuya ezindleleni ezidinga kakhulu.
Ukuhamba ezindleleni nasezindleleni, okungcono ngaphandle kwemithambeka emide kakhulu, kuyasiza Qinisa imisipha yemilenze, uthuthukise ibhalansi, futhi usebenze ukujikeleza kwegazi, ngenkathi bephefumula umoya omusha futhi behlukana nemvelo yasemadolobheni.
Ukuze uhambe ngokuphepha, kungcono ukugwema indawo enezintaba noma ukwehla okukhulu, futhi uma uhamba ezintabeni, kubalulekile... ukungabi nezinkinga ezinkulu nge-vertigo kanye nokuba nesisekelo esiqinileUkusebenzisa izinti zokuhamba ngezinyawo kusiza ukunciphisa ukucindezeleka emadolweni, kuthuthukise ukuzinza, futhi kunciphise ingozi yokukhubeka.
Ngokuphathelene nemishini, kunconywa ukuthi ulethe Izicathulo namasokisi akhethekile okuhamba ngezinyawo, isikhwama sezinyawo esilungele ukuhamba ngezinyawo, kanye nezingubo ezifanelana nesimo sezulu.Ngaphezu kwalokho, ukuhlela imizila kusenesikhathi futhi, uma kufiswa, ukujoyina amaqembu okuhamba ngezinyawo noma izinhlangano kuyindlela enhle kakhulu, ezenhlalo kakhulu futhi engabizi kakhulu.
Ukuhamba ngezinyawo kufaneleka kakhulu kubantu abane- izinkinga zemithambo yegazi, i-osteoarthritis, i-arthritis, i-ankylosing spondylitis, noma isifo sikashukelauma nje udokotela ekugunyazile futhi ukuqina kulungiswe kahle.
Eminye imisebenzi emnene: i-aquagym, i-tai chi kanye ne-qigong
Ngaphandle kwemikhakha eyaziwayo, kuneminye imikhuba ethokozisayo kakhulu yabantu abadala, njenge i-aquagym, i-tai chi noma i-qigong, okuhlanganisa ukunyakaza okuhamba kancane nokulawulwayo nezinzuzo zomzimba nezengqondo.
I-Aquagym, noma i-gymnastics emanzini, ikuvumela ukuthi wenze cishe ukunyakaza okufanayo nokwasemhlabathini, kodwa ngendlela ekuvumela ukuthi wenze cishe ukuzivocavoca okufanayo nokwasemhlabathini. kancane, kulawulwa kakhudlwana, futhi kunengozi encane yokulimala Ngenxa yokuthamba. Ilungele ukulungisa ukuma komzimba, ukunciphisa ubuhlungu bemisipha, ukukhuthaza ukuphumula, nokuthuthukisa ukuphefumula.
I-Tai chi, ebhekwa njengobuciko bokulwa obumnene kanye nohlobo lokuzindla okushukumisayo, isebenza ngokulandelana kokunyakaza okunyakazayo okusiza ukuthuthukisa ibhalansi, ukuxhumanisa, ukujikeleza kwegazi kanye nokuhamba kwamalungaKuwusizo futhi kubantu abane-arthritis noma i-rheumatism.
Ngakolunye uhlangothi, i-Qigong isekelwe ekuzilolongeni okuthambile kakhulu nokuhamba kancane okuhambisana nokuphefumula kwemvelo. Imiphumela yayo iyabonakala ku amalunga, ukuhamba kwamathumbu, ukuguquguquka kanye nomuzwa ojwayelekile wokuzolaZombili lezi zifundo, i-tai chi ne-qigong, zisetshenziswa kabanzi ezinhlelweni zokuzivocavoca zikamasipala zabantu abadala.
Izinzuzo eziphelele zokuzivocavoca kubantu abadala
Ngaphandle kwanoma yimuphi umdlalo othize, okubaluleke kakhulu ukufaka ukunyakaza empilweni yansuku zonke. Ukuzivocavoca njalo empilweni yamuva kunikeza izinzuzo eziningi eziphelele Zithinta impilo yomzimba, yengqondo kanye neyomphakathi.
Ezingeni lomzimba, umsebenzi uyasiza ukulwa ngqo nokulahlekelwa yimisipha namandla okuhambisana nobudala. Lokhu kubonakala ngokucacile ekhonweni lokuma, ukuhamba, ukukhuphuka izitebhisi noma ukugcina ibhalansi, okunciphisa kakhulu ingozi yokuwa nokuphuka.
Iphinde isebenzele ukunciphisa noma ukunciphisa ukuqhubeka kwezifo ezingamahlalakhona njengesifo sikashukela sohlobo lwesibili, umfutho wegazi ophakeme, noma izinkinga ezithile zamalunga. Umzimba onyakazayo usabela kangcono ekwelashweni kwezokwelapha futhi ngokuvamile udinga imithi embalwa esikhathini eside, uma nje kwenziwa ngaphansi kokuqondisa kwezokwelapha.
Ezingeni lokuqonda, ukuzivocavoca kunomthelela ukugcina inkumbulo, ukunaka kanye nezinqubo zesivinini sokusabela zisebenzaNgokuphoqa ubuchopho ukuthi buhlele ukunyakaza, izigqi, izinguquko zesiqondiso, noma imisebenzi yemisipha, ukuxhumana kwezinzwa okuye kwaba yinto engasebenzi kuyakhuthazwa.
Ngokombono wemizwa, ukudlala ezemidlalo kukhipha izinto ezifana I-Serotonin ne-dopamine, ezihambisana nemizwa yenhlalakahle, injabulo, kanye nesisusaLokhu kuhumusha isimo sengqondo esingcono, ukunganaki okuncane, kanye nesifiso esikhulu sokuhlanganyela emisebenzini nasezinhlelweni.
Okokugcina, ingxenye yomphakathi ibalulekile. Ukwenza imidlalo eqenjini, kungaba semakilasini aqondiswayo, ukuhamba okuhleliwe, amaqembu okudansa, ukuhamba ngezinyawo, noma i-yoga, kuyazuzisa. dala futhi ulondoloze ubudlelwano bomphakathi obunenjongoLokhu kubaluleke kakhulu ezikhathini lapho inethiwekhi yokuxhumana nabantu ivame ukuncipha khona.
Imibono yemisebenzi ehambisanayo kanye nokuzilibazisa okusebenzayo ehlobo
Ngaphandle kwemidlalo "ehlelekile", ihlobo nesimo sezulu esihle kunikeza amathuba amaningi okuhlala usebenza ngendlela ejabulisayo. Into ebalulekile ukuthi le misebenzi iqhubeke nokuhlonipha umswakama kanye nokuvikelwa kokushisa.
Inketho enhle ukusebenzisa lokhu ukuze Zama izindawo zokudlela ezintsha ezinezitsha ezilula nezinempiloukuhamba nomuntu omdala. Ukukhetha amamenyu amasha, nemifino, izithelo, inhlanzi kanye nokudla okulinganiselwe kusiza ekuzinakekeleni ngenkathi ujabulela lesi sikhathi.
Ukuvakashela ama-zoo, ama-aquarium, noma izindawo ezivalekile zezilwane ngokuvamile kuyashukumisa kakhulu. Ukuxhumana nezilwane kuyavusa injabulo, ilukuluku, kanye nezinkumbulo zohambo noma okuhlangenwe nakho kwangaphambiliniKungcono kakhulu, hamba ngezikhathi ezipholile zosuku ukuze ugweme ukushisa nokukhathala ngokweqile.
Ngezinsuku ezishisa kakhulu ekhaya, imisebenzi efana nemidlalo yebhodi (ama-domino, ama-parcheesi, i-chess...) ivumela Zivocavoce ingqondo yakho, uchithe isikhathi nomndeni wakho, futhi ulondoloze ubuhlakani bengqondo.Ngokufanayo, ukufunda incwadi eyodwa ngesikhathi bese nixoxa ngayo ngemva kwalokho kuyindlela elula kakhulu yokudala ingxoxo nokuvuselela inkumbulo.
Esinye isiphakamiso esithakazelisayo ukuthuthukisa i-scrapbook noma i-albhamu yezithombeUkuhlunga izithombe, ukubhala amanothi, nokukhumbula izindaba kuye kwahlotshaniswa nokuphathwa kangcono kosizi kanye nenhlalakahle enkulu ngokomzwelo, kanye nokuba umsebenzi ojabulisayo nothandekayo.
Uma umuntu osekhulile ekwazi ukuhambahamba, ugu lolwandle noma ichibi lokubhukuda linikeza indawo efanelekile yokuhambahamba ogwini, ukubhukuda kancane, noma ukuhambahamba nje emanzini. Lezi zenzo ezilula zisiza ekwenzeni Ukuzivocavoca okuthambile, ukuphumula, kanye nokunciphisa okukhulu ukucindezelekauma nje amahora okukhanya kwelanga okuncane ehlonishwa futhi kuqinisekiswa ukuthi kutholakala amanzi amaningi.
Ekugcineni, ukuhlala umatasa empilweni yakho yakudala kungaphezu nje kokuya ejimini noma ukwenza imidlalo "engathi sÃna". Ukwengeza ukuhamba ngezinyawo, ukuqeqeshwa kwamandla, ukuvivinya umzimba emanzini, imisebenzi efana ne-yoga noma ukudansa, kanye nokuvakasha okuncane komphakathi kudala indlela yokuphila lapho Umzimba nengqondo kuyaqhubeka nokusebenza ngesivinini esihle, ukuzimela kugcinwa iminyaka eminingi, futhi ikhwalithi yokuphila ithuthuka ngokuphawulekayo..
