Iindlela ezili-9 zokugcina amajoyina akho aphilileyo

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Qhubeka Uhambela Ukugcina okanye Ukuphucula Impilo Edibeneyo

Abantu abaninzi abane-arthritis abanqabile umsebenzi wokuzilolonga rhoqo okanye uqeqesho ngenxa yokuba bayesaba kuya kwandisa intlungu okanye kuwonakalise amanxeba abo. Umzimba kufuneka uhambe; Amalungu ethu avumela ukunyakaza. Enyanisweni, ukunyakaza kunciphisa ukuqina okuhlangeneyo , kunciphisa intlungu edibeneyo, kuqinisa imisipha ejikeleze amajoyina, kwaye sincede silondoloze isisindo esifanelekileyo. Iintlawulo zinyani, ngoko qhubeka uhamba!

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IsiKhuseli esibambiseneyo esibalulekileyo kwiMpilo eQinisekileyo yoLuntu

Kubalulekile kubo bonke abantu, ngakumbi abantu abane-arthritis, ukukhusela amalunga abo . Injongo yomgaqo-nkqubo wokukhusela ngokubambisana kukunciphisa intlungu kunye nokunciphisa uxinzelelo okanye umthwalo obekwe kumajoyina. Oku kuya kwenziwa ngeendlela ezininzi:

• Ukuqwalasela iimpawu zentlungu
• Gwema imisebenzi eyenza uxinzelelo kunye nokunyusa intlungu
• Nika ingqalelo kwiimpawu zomzimba ezifanelekileyo
• Umsebenzi wokulinganisela kunye nokuphumla; musa ukudlulela imisebenzi
• Khangela izixhobo zokuncedisa ezifumanekayo okanye izibonelelo zokuhamba
• Gcina isisindo esifanelekileyo

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Ukugcina Umzimba Wakho Ubunzima Kubalulekile KwiMpilo Edibeneyo

Ngokuphathelele kwimpilo ehambelanayo, kufunekakile ukuba silondoloze ubunzima bethu bomzimba. Ukuthatha ubunzima bomzimba obuninzi kunokongeza uxinzelelo kumalungu ethu, ngokukodwa amanxeba athathaka. Kulo nganye ipondo esilahlekelwayo, kukho ukunciphisa kwexesha eli-4 ukulayisha imikhosi emadolweni xa kuthatyathwa inyathelo, ngokutsho kovavanyo luka-2005.

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I-Impact-Impact Exercise Inzuzo kumaZiko akho

Izibonelelo ezinqwenelekayo zomsebenzi oqhelekileyo kunye nokuzilolonga kunokufezekiswa nge-exercise-impact impact-uhlobo oluthile lokuzivocavoca olunciphisa uxinzelelo olwenziwe kumalungu ngexesha lokusebenza ngamandla. Ngokomzekelo, ngokwe-Arthritis Foundation, ukuzivocavoca kwezona zinto zilula kumalungu akho zibandakanya imidlalo yezemidlalo, njengokubhukuda; imidlalo yentlalo, njengegalufa; ukuhamba, kunye nebhayisikili.

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Ukuqinisa iMiscle malunga namaQumrhu kuphucula impilo edibeneyo

Iimisipha ezixhasa amajoyina ethu mazigcinwe ziqinileyo kangangoko. Unokusebenza ekugcineni okanye ekuphuculeni amandla akho emisipha ngokwenza imisebenzi yokuqinisa. Ukuxilwa koqeqesho kudla ngokusetyenziswa njengengxenye yenkqubo yokuqinisa. Qaphela ukuba uhambisane nokusebenza kwakho kwaye ungadluli. Ngoqeqesho olufanelekileyo lwamandla, uya kukhulisa ukuzinza kwamalungu akho, ngelixa unciphisa intlungu.

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I-Move-of-Motion Exercises Ukuphucula ukuFlexibility and Mobility

I-arthritis iboniswe ngokukhawuleza kunye nenqanaba elincinci lokunyakaza . Ukuze ulondoloze uluhlu lwakho lwamanje lwenkqubela okanye luphuculwe, kufuneka ubeke intsebenziswano nganye ngoluhlu olupheleleyo lokunyakaza. Ukwandisa, ukuguqa, okanye ukujikeleza ngalinye lamalungu akho. Ukuqhutyelwa kwemisebenzi yokuphucula ukuphucula ukulungelelanisa, kunciphisa ubunzima kunye nentlungu, kwaye kusinceda sigcine amalungu ethu asebenzayo.

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Isidlo esichasayo Singaba Ncedo kuMpilo Edibeneyo

Ukunciphisa ukuvutha kuyingxenye yokugcina iimpawu ze-arthritis phantsi kolawulo kunye nokuphucula impilo jikelele. Ukutya okuchasayo kukubandakanya ukuphepha ukutya okunyusa ukuvuvukala ngelixa kuqukwa ukutya okunciphisa ukuvutha. Imithombo emininzi ibonisa ukuba isidlo saseMedithera sinokukhetha ukugcina ukuvuvukala phantsi kolawulo.

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I-Vitamin D neCalcium Kubalulekile kwiZempilo eziManyeneyo

I-Vitamin D kunye ne- calcium zimbini izondlo ezifunekayo kumathambo enempilo. I-Vitamin D iyadingeka ngokwenene ukuze ithathwe i-calcium. Unokufumana i-vitamin D ngokusebenzisa ukukhanya kwelanga, ukutya, okanye ukuxhaswa. Abantu abaninzi badinga ukuxhaswa. Ugqirha wakho unokuyalela ukuhlolwa kwegazi ukufumanisa ukuba unalo u-vitamin D. I-calcium ephantsi inxulumene nokuncipha kwethambo kunye nokunyuka komngcipheko.

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Yeka ukuSuba ukuPhucula iMpilo yeThambo kunye kunye kunye

Ngokwe-American Association of Orthopedic Society, "Abantu abaninzi abaqapheli ukuba ukutshaya kunempembelelo embi kumathambo namalungu akho." Ngokukodwa, ukutshaya kwandisa umngcipheko we- osteoporosis kunye nokuphuka. Ukubhema kwandisa ukwanda kokulimala okubandakanya i-bursitis okanye i-tendonitis. Ababhemayo banomngcipheko ophezulu weentlungu eziphantsi kunye ne- rheumatoid arthritis . Yeka ukutshaya ukuphucula impilo yemfuyo kunye nempilo ehlangeneyo.

> Imithombo:

> Impilo yokubhema kunye neMisculoskeletal Health. OrthoInfo. Meyi 2010. http://orthoinfo.aaos.org/topic.cfm?topic=a00192.

> Iindlela ezili-15 zokusebenza kunye neArthritis. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/workouts/other-activities/workouts-for-arthritis.php