Ngokusho kwe-US Travel Association, izakhamizi zase-US zangena ohambweni oluyibhiliyoni elingu-1.7 ngezinjongo zokungcebeleka ngo-2016, kanye nohambo oluyizigidi ezingama-457 ngezinjongo zebhizinisi. Baphinde babike ukuthi ukusetshenziswa okuqondile kwezakhamuzi kanye nabahambi bamazwe ngamazwe e-US kufinyelela ku-$2.7 billion ngosuku, $113 million ngehora, $1.9 million ngomzuzu, kanye no-$31,400 ngomzuzwana. Imboni yezokuvakasha inkulu. Noma ngabe uhambela ibhizinisi noma ukuzijabulisa, izinga lakho lezempilo kanye nokuqina lingathatha igalelo elikhulu uma ungathathi izinyathelo zokuvimbela lokho kungenzeki. Izindaba ezinhle ukuthi ungahlala uqinile njengomsubathi emgwaqeni.
“Kulula kakhulu ukuvilapha ukwenza ukujima kwethu lapho sisohambweni, njengoba kuwukudla ngokweqile nokudla ngendlela engafanele,” kuchaza Umqeqeshi uSarah Walls, umqeqeshi womuntu siqu futhi ongumnikazi we-SAPT Strength & Performance Training, Inc., ophinde abe amandla kanye nomqeqeshi onesimo se-WNBA's Washington Mystics. “Uma senza lezo zinto, senza umonakalo omkhulu kunalokho esikuqaphelayo. Kubalulekile ukuzibophezela ukuthi uzoba nempilo futhi ufanelekile, futhi lokho kubandakanya ukuziphendulela uma usendleleni, njengoba kwenza abasubathi.”
Abasubathi bahamba njalo, ngezinye izikhathi amasonto elandelana, kuye ngomdlalo abawudlalayo. Nokho bahlala belondoloza ukufaneleka, ngoba bakwenza kube yinto eza kuqala futhi balandele izimiso ezibasizayo kungakhathaliseki ukuthi bakuphi. Ngisho nokwenza imizamo emincane kungakusiza uhlale uphilile futhi uzizwa ukahle ngenkathi usohambeni.
Nazi izinto ezingu-6 okufanele uzibeke kuqala ohambweni lwakho olulandelayo lomgwaqo, ukuze ulondoloze isimiso somsubathi:
- Sleep - Ngokusho kweNational Institutes of Health, ukulala kudlala indima ebalulekile empilweni enhle nasempilweni. Ukulala kwekhwalithi eyanele kusiza ukuvikela impilo yakho yengqondo, impilo yomzimba, izinga lempilo, nokuphepha. Uma ulele phakathi nohambo, kungaba nzima kakhulu ukuthola ubuthongo obuhle, ikakhulukazi uma uye endaweni yesikhathi ehlukile. Zama ukugcina isimiso sokulala, futhi uma sekuyisikhathi sokulala gcina igumbi limnyama, qinisekisa ukuthi lisezingeni lokushisa elipholile, futhi ugcine amafoni namaphilisi egunjini elihlukile noma uwavale. Cabangela ukuthatha i-melatonin ukuze usize nge-jet lag, ukulala okungcono, nokusiza ukusetha kabusha iwashi lomzimba. Ingathengwa ekhawuntareni kunoma yiliphi ikhemisi.
- Nutrition – Lokhu kubaluleke kakhulu uma usohambweni. Hlela ukudla kwakho kusenesikhathi ukuze uqinisekise ukuthi uzodla ukudla okunempilo. Sebenzisa ifoni yakho ukuze ubheke amamenyu ezindawo zokudlela kusenesikhathi, ukuze ukhethe ukungena okunempilo. Phatha ukudla okulula okunempilo, okufana ne-trail mix, amantongomane, izithelo ezomisiwe, amaswidi anempilo, izithelo ezintsha, njll. Lapho udla ngaphandle, gwema izitsha ezithosiwe kakhulu. Uma ukwazi ukuthwala i-cooler encane endleleni, gcina izithelo ezintsha, imifino, namadiphu afana ne-hummus kuwo. Ukudla okunempilo lapho uhamba kuzokusiza ulondoloze isisindo sakho, kugcine uzizwa unecala, futhi kukusize ugweme izinkinga zesisu. Ngokusho kweNational Institutes of Health, usengadla ukudla okunempilo lapho udla. Batusa ukuthi ugweme ama-buffet ongawadla, futhi ukhethe izitsha ezibhakiwe, ezithosiwe, ezigazingiwe, ezigazingiwe noma ezishisiwe.
- Ukunyakaza - I-American Heart Association ibika ukuthi ukugcina umzimba uhlanzekile kusiza inhliziyo ukuthi impompe igazi kalula ngemithambo yegazi ukuya emisipha, futhi kusiza imisipha ukuthi isebenze ngokuphumelelayo. Baphinde babike ukuthi kubalulekile ukugcina amathebhu ku-hydration yakho ngesikhathi sohambo, ngoba ungase ujuluke ngendlela ehlukile ezindaweni ezihlukahlukene zezulu. Futhi, lena indawo ebaluleke kakhulu. Kubalulekile ukuthi uhlale unamanzi amaningi. Khetha amanzi, itiye elingenashukela, noma amanzi kakhukhunathi. Gwema iziphuzo ezinoshukela, futhi ugweme ukuphuza kakhulu utshwala. Ungasiza umzimba wakho ukuthi uhlale ugcwele amanzi ngokudla ukudla okunamanzi amaningi, njengekhabe, ukhukhamba, nophayinaphu.
- Ukuhamba nokwelula - Ngokusho kweNational Institute on Aging, ukuguquguquka nokuzilolonga kukunikeza inkululeko eyengeziwe yokunyakaza emisebenzini yakho yomzimba kanye neyansuku zonke. Ukwelula kungathuthukisa ukuguquguquka kwakho. Namathela ezinkambisweni zakho ezijwayelekile zokujima ngangokunokwenzeka. Abasubathi abangochwepheshe banezinqubo eziqondile abanamathela kuzo, ngokusekelwe ezidingweni zemizimba yabo, futhi kunezikhathi ezithile abazama ngazo ukuzenza ngemva kwendiza. Kubaluleke kakhulu ukuqhubeka nokuhamba kwakho kanye nezinqubo ezinwebekayo ngenkathi usohambweni.
- Ukuqeqesha amandla - Ngokusho kweMayo Clinic, ukuqeqeshwa kwamandla kungakusiza uthuthukise amathambo aqinile, ulawule isisindo sakho, uthuthukise izinga lakho lempilo, ulawule izimo ezingapheli, futhi ulole amakhono akho okucabanga. Kungakusiza futhi ukwehlisa amafutha omzimba, kwandise imisipha ethambile, futhi kusize umzimba wakho ushise ama-calories ngendlela ephumelelayo. Abasubathi bethu abangochwepheshe basaphakamisa, ngisho kancane, uma besendleleni. Kubalulekile ukuqhubeka nokwenza lokhu ukuze uhlangabezane nezinjongo zomsubathi, kodwa kubantu abaningi kusebenza “njengokusetha kabusha” kwezinhlobo zemizimba yabo, ngokombono wokuma, futhi kusiza ukuqinisa leyo phethini efanele. Ungakwazi ukuhlanganisa isimiso sokuqeqesha amandla esisebenzisa isisindo somzimba wakho futhi singenziwa emakamelweni ehhotela noma ngaphandle.
- Thuthukisa. Uma usohambweni, maningi amathuba okuthi ungabi nazo zonke izinto ozisebenzisayo ekhaya ukuze uzivocavoce kahle, kodwa lokho akusho ukuthi awukwazi ukuthuthuka. Hlela kusengaphambili futhi ubone ukuthi yini endaweni ozoba kuyo. Yiba ovumelana nezimo futhi usebenzise lokho ozokwazi ukukufinyelela, ukuze uthole lokho kuzivocavoca. Hlola ihhotela noma izindawo zokuzivocavoca eziseduze, imizila lapho ungagijima khona noma usheshe. hamba, namapaki anikeza uhlelo lokujima lwamahhala. Ungakwazi futhi ukupakisha amagajethi athile okufaneleka angasindi, njengezicathulo zakho zokugijima, intambo yokugxuma, namabhendi okumelana. Yenza okufanele ukwenze ukuze uthole umsebenzi.
“Uma wenza ukuhlala ufanelekile emgwaqeni kube yinto ehamba phambili, uzofika ekhaya uzizwa ukahle,” kwengeza u-Coach Walls. “Futhi, uzogcina ukuqina kwakho unyaka wonke. Awukho umuzwa ongcono kunalowo. Ukuhlela okuncane, umzamo nokuzinikela kuhamba ibanga elide.”
Imithombo:
I-American Heart Association. Ukuhlala unamanzi, uhlale unempilo. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.WrpdUOjwaM8
Umtholampilo waseMayo. Strength Training. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
Isikhungo Sikazwelonke Sokuguga. Thuthukisa ukuguquguquka kwakho. https://go4life.nia.nih.gov/exercises/flexibility
Izikhungo zezempilo zikazwelonke. Ukugcina Isisindo Esinempilo Ohambeni. https://www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf
Izikhungo zezempilo zikazwelonke. Ukuswela ubuthongo nokuntula.
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
Inhlangano Yezokuvakasha yase-US. Ishidi Lempendulo Yezokuvakasha yase-US. https://www.ustravel.org/answersheet
