USerena Williams umemezele ukuthi uthatha umhlalaphansi okokugcina ezinsukwini ezimbalwa ezedlule. Naphezu kweqiniso lokuthi uyaqhubeka nokuba nomdlalo oyisibonelo, lokhu kusenza sizibuze ukuthi umsubathi ufinyelela iminyaka emingaki esezingeni eliphezulu nokuthi kungani ethatha umhlalaphansi emdala nangaphezulu.
Ucwaningo luphakamise ukuthi abadlali bethenisi bafinyelele emazingeni abo aphezulu okudlala njengoba bebancane beneminyaka engama-24, kodwa uWilliams, ohlanganisa iminyaka engama-41 ngasekupheleni kwale nyanga, ukwazile ukuhlala esicongweni somdlalo wakhe isikhathi eside. Kodwa akuyena yedwa, abanye abasubathi nabo manje sebeneminyaka engu-40 ubudala. Pho kungani abasubathi bethatha umhlalaphansi kamuva?
Phakathi kweminyaka emi-25 nengu-28
Ochwepheshe bathi kungenxa yenhlanganisela yamasu okuqeqesha angcono, umsoco, kanye nokululama. Ucwaningo lwango-2018 luthole ukuthi iminyaka emaphakathi yabadlali bethenisi abahamba phambili abayi-100 emhlabeni ikhuphuke kakhulu kule minyaka eyi-10 edlule. Eminyakeni engamashumi amathathu edlule, isilinganiso seminyaka yamadoda nabesifazane abaphezulu abayikhulu emhlabeni sasingu-100 no-23,74, ngokulandelana. Nokho, ekupheleni konyaka odlule, lezo zibalo zase zinyukile 28,26 no-25,8 ngokulandelana.
Olunye lwezinguquko ezibalulekile ezisize noma yimuphi umsubathi aqhudelane isikhathi eside kube yindlela yokuqeqeshwa. Indlela yokuqeqesha esikoleni esidala kwakuwuku ukuzivocavoca okukhulu ukuze ukhathele noma ukukhathala, empeleni ukusunduza umsubathi baze bangakwazi ukwenza enye into phakathi naleso sikhathi sokuqeqeshwa. Inzuzo eyinhloko yale ndlela yukuthi igcina isikhathi, njengoba ukuzivocavoca kakhulu, kuthatha isikhathi esincane ukuze kuzuzwe izinzuzo zokuqeqesha. Kodwa manje noma yimuphi umsubathi nomqeqeshi ukhetha indlela ehlelekile.
Isizathu salolu shintsho ezindleleni zokuqeqesha kungenxa yengxenye enkulu yocwaningo kule minyaka engu-20 edlule okubonisa ukuthi ukukhathala futhi i ukulimala zivame kakhulu ngenxa yokuqeqeshwa ngokweqile okubangelwa ukuzivocavoca okukhulu. Noma yimuphi umsubathi manje uncamela ukuqeqeshwa kwe-polarized, okungaqinile kangako.
Abasubathi bangasebenzisa nokuqeqeshwa okuhambisanayo, okuhlanganisa ukuqeqeshwa kwamandla nokumelana neseshini efanayo. Lolu hlobo lokuqeqeshwa luwusizo ikakhulukazi, kucabangela ukuthi imidlalo eminingi ihlanganisa amandla nokukhuthazela.
Izinguquko zokudla kanye nokululama
Ukululama, kokubili ngokushesha nangesikhathi eside, nakho kuwukhiye ekwandiseni imisebenzi yabasubathi. Phakathi nesikhathi sokuphumula, umzimba uyakwazi ukuzivumelanisa nokuzilungisa futhi ube namandla, kuyilapho isikhathi sokuphumula sinikeza abasubathi isikhathi sokululama ngokwengqondo.
Amasu okubuyisela athuthuke ngokugxuma kanye nemingcele eminyakeni yamuva, futhi manje ahlanganisa i-hydrotherapy, ukutakula okusebenzayo, ukwelula, ukubhucungwa kanye nokugeza kweqhwa, okuthile uWilliams avame ukuphawula ngakho.
Ukulala ngesinye isici esibalulekile sokuphumula nokululama uma kuziwa ekusebenzeni kwezemidlalo. Abasubathi abangalali basengozini yokulahlekelwa ukukhuthazela kwe-aerobic futhi bangase babe nezinguquko ezicashile ku- amazinga amahomoni, okungaholela emazingeni aphezulu e-cortisol (i-hormone yokucindezeleka) kanye nokuncipha kwe-hormone yokukhula komuntu.
Uma kuziwa ekudleni, ukudla okunomsoco kuyisihluthulelo sesikhathi eside. Kuyaziwa ukuthi njengoba sikhula sidinga ukugcina imisipha yethu ngendlela ehlukile. Lokhu kungase kudinge ukulungiswa ekuthatheni amaprotheni kuye ngokushintsha izidingo zokuzivocavoca.
Abasubathi abaningi abangochwepheshe bayakhetha ukudla komuntu siqu, ezicabangela izakhi zofuzo, umsebenzi wokuzivikela komzimba kanye nesistimu yokugaya ukudla ukuze kuthuthukiswe ukusebenza nokuthuthukisa ukululama. Ukwenza ukudla kube ngokwakho nokukushintsha kuwo wonke umsebenzi wabo kungavumela abasubathi ukuthi balondoloze impilo yabo nokusebenza kwabo.