Lolani Thukuta Likhale Mendulo ya Unyamata: Masewera, Kaimidwe Kokwezeka Kwambiri pa Moyo

Nthawi ya 6 koloko m'mawa, gulu la othamanga limalandira kuwala koyamba kwa dzuwa pa msewu; nthawi ya 10 koloko usiku, kulira kwa chitsulo ndi phokoso la kupuma zimaluka nyimbo mu gym; m'misewu yobiriwira ya mzinda, okwera njinga amadutsa phula lokhala ndi mawanga a mitengo…

Masewera si kungoyendetsa miyendo yokha; ndi mwambo wamakono womwe timalimbana nawo ndi kutopa ndikudzisintha tokha. Moyo wothamanga kwambiri ukamatigwira m'mabokosi ndi pazenera, kuchita masewera olimbitsa thupi ndiye chinsinsi chomwe chimatsegula moyo wamphamvu kwambiri.

I. Masewera: Chida Cholimbana ndi Nthawi

Bungwe la World Health Organization linanena kuti anthu mamiliyoni asanu amafa msanga chaka chilichonse chifukwa cha kusachita masewera olimbitsa thupi, koma kuchita masewera olimbitsa thupi kwa mphindi 150 pa sabata kungachepetse chiopsezo cha matenda a mtima ndi 35 peresenti. Kumbuyo kwa ziwerengerozi zozizira kuli kusintha kwenikweni kwa moyo.

Pamene mukuthamanga, mtima umagunda ka 120 pa mphindi, kupompa magazi olemera okosijeni ku selo lililonse; pamene ukukweza, ulusi wa minofu umakula mwamphamvu chifukwa cha kuwonongeka pang'ono ndi kukonzanso; pa mphasa ya yoga, kupuma mozama kumatonthoza mitsempha ya chifundo ndipo nkhawa imachoka ndi thukuta. Kuchita masewera olimbitsa thupi sikungophunzitsa thupi; ndi kusintha kwenikweni kwa thupi—kumayambitsa ma endorphins, kutilola kulawa chimwemwe chenicheni mu kuchuluka kwa dopamine; kumawongolera cortisol, kumanga chitetezo chamaganizo motsutsana ndi moyo wopanikizika kwambiri.

Monga momwe Haruki Murakami adalembera: “Chofunika ndikukhala bwino kuposa dzulo, ngakhale pang'ono chabe.” Masewera amatipatsa chidaliro chodziwa bwino nthawi: pamene anzathu akudandaula za kupweteka kwa msana, woyenda mosalekeza amayendabe mwachangu; pamene moyo watha mwadzidzidzi, thupi lamphamvu lopangidwa ndi masewera olimbitsa thupi nthawi zonse limakhala mzere woyamba wodziteteza.

II. Kuswa Malire: Kukumana ndi Munthu Wabwino Poyenda

Masewero si sewero la munthu payekha koma ndi malo oyesera kudzionetsera.

Wantchito wa muofesi amene amagwada akulira pa mpikisano wa marathon mwina wangomaliza kumene makilomita ake oyamba 42; mtsikanayo akunjenjemera pamene akugwira khoma lokwera akuyesa kulimba mtima ndi milimita ya zala zake; wantchito wa m'khola woyera akupotoza kugunda ndi azakhali akuvina akuswa unyolo wa nkhawa za anthu. Masewera amachotsa zilembo zomwe anthu amatiika pa ife; madokotala, aphunzitsi, opanga mapulogalamu—onse amabwerera kwa anthu omwe akufuna kupeza njira zatsopano.

Sayansi ya ubongo ikuwonetsa kuti kuchita masewera olimbitsa thupi kumalimbikitsa kupangika kwa mitsempha mu hippocampus ndipo kumawonjezera kusinthasintha kwa chidziwitso. Izi zikutanthauza kuti masana omwe mumakhala mukuchita masewera olimbitsa thupi akhoza kubzala mbewu za malingaliro opanga mawa, ndipo buku la audio lomwe limamveka mukamathamanga limakumbukiridwa ndi phazi lililonse. Masewera ndi kuphunzira si opikisana; pamodzi zimamanga munthu wathunthu.

III. Phwando Losangalatsa: Kupanga Masewera Kukhala Moyo Wabwino

Kuchita masewera olimbitsa thupi sikuyenera kukhala nthawi yoti munthu achitepo kanthu pa mndandanda wa zinthu zomwe zingachitike pa Chaka Chatsopano; kuyenera kulowa m'mitsempha yamagazi ya moyo watsiku ndi tsiku.

Yesani "kuyenda mogawanika": tulukani pa siteshoni ziwiri za basi molawirira paulendo wanu woyenda, yendani mphindi khumi mukakhala pakhoma masana, sewerani badminton kwa theka la ola limodzi ndi banja lanu mutatha kudya. Kuyendako kukakhala kozolowereka ngati kutsuka mano, zifukwa zoti "palibe nthawi" kapena "palibe malo" zimatha.

Chofunika kwambiri, pezani chilankhulo chanu cha masewera. Ena amatulutsa kupsinjika kudzera mu nkhonya, ena amapezanso chidaliro mu kuvina, ena amayesa kumwamba ndi dziko lapansi mwa kukwera mapiri. Monga momwe Nietzsche adanenera: "Mu ola lomwe timadzikakamiza kuyenda, timadzipeza tokha." Masewera akakumana ndi chilakolako, dontho lililonse la thukuta limakhala chinthu chofunika kwambiri pa moyo.

Mapeto

Mutaimirira pa malo ochitira masewera a pabwalo lamasewera mudzawona: mawonekedwe a othamanga am'mawa akuvina ndi dzuwa likutuluka, othamanga pa skateboard akusema ma arcs mu phula, akulu atsitsi lasiliva akuwala malupanga a tai chi m'mawa ... Zochitika izi zimaluka nyimbo ya moyo. Masewera salonjeza njira zachidule, koma m'njira yowona mtima imatiuza kuti: dontho lililonse la thukuta lomwe mumatuluka lidzasintha kuwala kwa dzuwa; sitepe iliyonse yomwe mumatenga ndikulemba moyo wokulirapo.

Pakali pano, gwirani zingwe, tulukani pakhomo—lolani dziko likhale bwalo lanu, lolani thukuta likhale mendulo yowala kwambiri ya unyamata.