Ukuzivocavoca kubalulekile kubantu abane- arthritis kunye nezigulane ezithathe indawo. Ukugcina ubunzima bakho phantsi kwaye imisipha yakho iqinile inokukunceda ukulibazisa ukutshintshwa kunye kunye nokuphucula iziphumo zakho zokuhlinzwa emva kokutyunjwa ngokubambisana.
Nangona kunjalo, kunokuba ngumngeni ukwazi ukuba yeyiphi imisebenzi ekhuselekileyo kwaye ingaqhutywa ngaphandle kwentlungu.
Kubantu abane-arthritis, intlungu edibeneyo ingaphazamisa imisebenzi ethile. Kulabo abanokutshintshwa ngokubambisana, banokufuna iinketho ezingayi kubangela umonakalo wokutshintshwa. Nazi iindlela eziliqela zokusebenzisa ukuze ungabi nintlungu, nangona u-arthritis yakho. Ezi zi no kukhetha ngokukhethekileyo kubantu abanomsebenzi wokubambisana kunye nokufuna ukuqinisekisa ukuba ihlala ixesha elide kunokwenzeka.
Pilates
I-Pilates yindlela ekhuselekileyo yokuqinisa izidumbu ezibaluleke kakhulu emzimbeni (ingundoqo) ngendlela ephantsi, ekhuselekileyo. Unokucinga ukuba i-Pilates ayikwazi ukuvuselela uqeqesho olwaneleyo, kodwa abadlali bezemidlalo nabaqeqeshi bezemidlalo abavumelani. I-Pilates isiba sisixhobo esithandwayo sokunyanga nokukhuselwa kwingozi kunye neentlethi zengcali. Iipilates zikhuselekileyo kumalungu kwaye zinokukunceda ukuphucula umzi womzimba.
Yoga
I-Yoga yenye yezinto eziqhelekileyo eziqhutyelwa umsebenzi wokuzilolonga, kwaye ngokuqhelekileyo enye yezona zinto zilula ukufumana imfundo kunye nenkxaso kubantu abafuna umsebenzi ophantsi.
I-Yoga ibandakanya imisebenzi elula, yokuphumula kunye namandla. Ngelixa abantu abane-arthritis banakho ukulinganiselwa ekuhambeni kwabo, banokuguqula i-yoga poses evumela ukuthatha inxaxheba . Qinisekisa ukuba uthetha nomfundisi wakho malunga nayiphi na imingcele onokuyenza.
Amanzi Aerobics
Ukusebenza emanzini yindlela yokwenza imisebenzi eqhelekileyo ngaphandle kwefuthe lokusebenza ngaphandle komhlaba.
Ukusebenza kwamanzi kunokubandakanya i-aerobics, ukuhamba, ukugijima okanye nayiphi na into. Nemibala ingadlala emanzini (umzekelo, amanzi e-polo, ibhaskball, njl.), Ukukhusela intlungu edibeneyo.
Ukubhukuda
Ngokubhukuda, amanxeba akho axhaswa ngamanzi, alulaze intlungu ye-arthritis. Kuba abantu abane-arthritis enamandla kakhulu emlonyeni wabo okanye emadolweni, ukubhukuda kunokwenziwa kunye ne-pull-buoy ukunika umsebenzi osebenza kakuhle we-cardiovascular without putting any burden on your hip or knees.
Ngebhayisikili
Ukuhamba ngebhayisikili yenye yeencomo zam intandokazi, kuba kungekhona nje le ndlela echaphazelekayo ekusebenziseni, kodwa ukuhamba kwebhayisikili kuyashukumisela ukuba i-cartilage ibe yindibano. Ukuhamba ngeebhayisikili kunika umsebenzi omhle we-muscular kunye ne-cardiovascular and loosens joints joints common to people with arthritis. Qala ngokuhamba ngebhayisikili, kwaye uhambe ngaphandle njengoko uqina.
Weight Machines
Ukuqeqesha ngeesisindo kunokunceda ukuqinisa imisipha kwaye kuyindlela efanelekileyo yokukhuthaza impilo yeethambo. Ukusebenzisa izisindo kufuneka kwenziwe ngokukhuselekileyo, kodwa ngokufundisa okufanelekileyo, malunga nabani na umntu onokufunda ambalwa amanyathelo okuqeqesha amandla. Ngaphandle kwezimbulunga ezimbalwa kunye nolwazi olusisiseko, ukusebenza komzimba kunokuphelela kwi-arthritis.
Ukuhamba
Ukuhamba ngumsebenzi ozithandayo wezigulane ezininzi ze-arthritis. Nangona akuyona into efanelekileyo kakhulu yokusebenzela abantu abane-arthritis, ukuhamba ngokuzivocavoca ngokuqinisekileyo kungcono kunokuba kungabikho nhlobo ukuzivocavoca. Ngoko ukuba ufuna ukuhamba, hamba! Kukho iindlela zokuguqula ukuhamba kwakho ekusebenzeni ngcono, kuquka ukuzama ukuhamba kwexesha kunye nokufaka iingalo zakho.
Tai Chi
I-Tai e isetyenziswa ngokunyanga njengonyango olongezelelweyo lweemeko ezahlukeneyo zonyango kwaye inenzuzo kwimisebenzi yomzimba kunye nempilo yengqondo. Abantu abane-arthritis baye baboniswa ukuba baneentlungu ezingaphantsi kwe-arthritis xa benza imisebenzi ye-tai.
Oku kusebenza kwefuthe eliphantsi kunceda ngokulinganisela, ukuhamba kunye namandla.
ILizwi
Njengoko ubona, kukho iindlela ezininzi zokuzivocavoca, kwanabo abaneentlungu ezidityanisiweyo kwi-arthritis. Ukuzivocavoca kuboniswe ukuba luncedo kwizigulane ezine-arthritis kokubili nangemva kokuhlinzwa ngokubambisana. Isiqhelo esihle singenziwa ngaphandle kwentlungu engakumbi kwaye ngaphandle kokulimaza umonakalo kwi-joint jointly. Ngexa ufanele uhlale uxoxisana nenkqubo entsha yokuzilolonga kunye nodokotela wakho, phantse rhoqo izigulane zifumana iingenelo xa zihlala zithatha inxaxheba kwimisebenzi yokuzilolonga. Ungavumeli ukuba i-arthritis yakho iholele ekusebenzeni kwindlela yokuphila - khangela enye indlela enokukuvumela ukuba uqhubeke uhamba kwaye uhlale unamandla.
Imithombo:
> Geneen LJ, Moore RA, Clarke C, uMartin D, uColvin LA, Smith BH. "Umsebenzi wokuzilolonga kunye nokuzilolonga ngenxa yobuhlungu obungapheliyo kubantu abadala: ukujonga ngokugqithiseleyo iingxelo zeCochrane" I-Cochrane Database Syst Rev. 2017 Apr 24; 4: CD011279