Ukunamathela esimisweni sokuzivocavoca kuyinselele cishe kuwo wonke umuntu, yingakho kubalulekile ukuba namathiphu ashukumisayo asekelwe ebufakazini kanye namasu okubambelela afakazelwe ngempumelelo ekuthuthukiseni imikhuba yokuzivocavoca yesikhathi eside. Ukuvivinya umzimba njalo kunciphisa ingozi yesifo sikashukela sohlobo 2, isifo senhliziyo nemithambo yegazi, imidlavuza ethile, ukucindezeleka, ukukhathazeka nokukhuluphala.
Izizathu ezivame ukushiwo zokungahlanganyeli ekuzilolongeni ukuntuleka kwesikhathi (ngenxa yezibopho zomndeni noma zomsebenzi), ukungabi nogqozi, imithwalo yemfanelo yokunakekela, ukungabi nendawo ephephile yokuzivocavoca kanye nokuntuleka kokusekelwa komphakathi. Kuyathakazelisa ukuthi abantu abaningi abashiya uhlelo lokuzivocavoca benza kanjalo phakathi nezinyanga eziyisithupha zokuqala uhlelo lokuzivocavoca. Ukulwisana nalesi simo sokuyeka ukuzivivinya, ucwaningo ngalesi sihloko lubonisa ukuthi ochwepheshe bezempilo nokuzivocavoca kufanele baqondise ekuziphatheni okuphumelelayo komuntu oqala uhlelo lokuzivocavoca ukuze bamsize asebenzise uhlelo lwesikhathi eside lokuzivocavoca.
1.Setha Imigomo Engokoqobo Yezempilo Nokufaneleka:Zibekele imigomo yokufaneleka efinyelelekayo nengokoqobo eqondana namakhono akho, impilo nendlela yokuphila. Cabangela ukuwathumela ndawana thize endlini yakho, njengendawo yokulala, njengezikhumbuzo ezinhle zakho. Hlukanisa imigomo yakho yesikhathi esifushane (~izinyanga ezintathu) ube yizimpokophelo zesikhathi esifushane ezincane, ezingafinyeleleka (amasonto amabili kuya kwamathathu) ukuze uzigcine ugqugquzelekile futhi uhamba endleleni.
2.Qala kancane:Kancane kancane thuthukela esimisweni sakho sokuzivocavoca ukuze ugweme ukulimala, uvumele umzimba wakho ukuthi uvumelane nezidingo ezintsha zokuzivivinya.
3. Hlanganisa:Vimbela isithukuthezi ngokuhlukanisa ukujima kwakho ngezigaba ezahlukene, okuhlanganisa ne-cardiorespiratory, amandla emisipha, ukuguquguquka kanye nokuzivocavoca kwengqondo/umzimba.
4.Landela intuthuko yakho:Gcina irekhodi lezimpumelelo zakho zokufaneleka kanye nentuthuko ukuze uhlale ukhuthazekile futhi ulandelele uhambo lwakho oluya empilweni engcono.
5. Zikhokhele:Misa isistimu yokuklomelisa okungekona okokudla (isb., ukubuka imuvi, ukufunda incwadi entsha noma ukuchitha isikhathi esiningi wenza umsebenzi wokuzilibazisa) ukuze ufinyelele imigomo yokufaneleka kanye nengqopha-mlando yezempilo ukuze uqinise imikhuba yakho emihle yokuzivocavoca futhi ugcine ugqozi lwakho lokuqina.
6. Funa Ukusekelwa Kwabanye Ababalulekile:Vumela abangani nomndeni bazi imigomo yakho yokuzivocavoca ukuze bakukhuthaze futhi bakusekele ekufinyeleleni.
7.Thola umngane wokujima:Ukuze uthole ukujima okuthile, thola umngane wokujima. Ukuhlanganyela nothile kunganikeza ukuziphendulela futhi kwenze ukuzivocavoca kujabulise kakhudlwana. Kuyasiza uma umngane wakho wokujima esezingeni elicishe lifane nelakho.
8. Qapha Izimpawu Zomzimba Wakho:Naka izimpawu zangaphakathi zomzimba wakho (isb., unomdlandla, ukhathele noma ubuhlungu) futhi ulungise ukujima kwakho ngendlela efanele ukuze uvimbele ukuzikhandla ngokweqile kanye nezinzwa zokulimala.njengezinga lenhliziyo, iwashi lezemidlalo elihlakaniphile le-GPS
9. Hlela Kahle Iphethini Yakho Yokudla:Qondanisa izimfuno zakho zokuqeqeshwa ngokomzimba nephethini yokudla ekhuthaza impilo ukuze usebenze kahle futhi ululame. Qaphela, awukwazi ukukhipha ukudla okungalungile.
10.Sebenzisa Ubuchwepheshe:Sebenzisa izinhlelo zokusebenza zokufaneleka, okugqokekayo noma izinkundla eziku-inthanethi ukuze ugade ukuqhubeka kwakho futhi uthole ukuqonda kokuthi ungakuthuthukisa kanjani ukujima kwakho.
11. Kwenze Umkhuba:Ukuvumelana kuyisihluthulelo. Namathela nesimiso sakho sokuzivocavoca kuze kube umkhuba ojwayele ukuwenza ekuphileni kwakho kwansuku zonke.
12. Hlala Unempilo:Gcina isimo sengqondo esihle, gxila ezinzuzweni zezempilo zokujima futhi ungavumeli noma yiziphi izithiyo zikuvimbele ohambweni lwakho lwesikhathi eside lokuphumelela ngezinjongo zakho zokuzivocavoca.
Isikhathi sokuthumela: Aug-09-2024
