Iinzuzo ezininzi ezivela kwiCandelo loQeqesho loMandla
Nangona uqeqesho lwe-aerobic lunemivuzo enempilo kakhulu enjengokugcina intliziyo kunye nemiphunga nokunyusa ukuqina komzimba - ayiyikuyenza imisipha yakho ibe namandla - uqeqesho lwamandla.
Ukuqinisa imizimba kunokunceda ukugcina okanye ukwandisa amandla omzimba.
- Izisipha ezinamandla zincedisa kwaye zikhusela amalunga aphethwe yi-arthritis.
Izinzuzo zezeMpilo zoQeqesho loMandla
Uphando luye lwabonisa ukuba ukusetyenziswa okuqinisayo kokubili kukhuselekileyo kwaye kusebenzayo kwabasetyhini kunye namadoda onke ubudala, kuquka abo abangenayo impilo epheleleyo.
Uqeqesho olunamandla lunokunceda ukunciphisa iimpawu zezifo ezininzi kunye nezimo ezingapheliyo, phakathi kwazo:
- osteoporosis
- isifo sentliziyo
- iswekile
- irheumatoid arthritis
- osteoarthritis
- ukunyanya
- umqolo obuhlungu
- ukuxinezeleka
Ukuqeqeshwa kwamandla, ngokukodwa ngokubambisana nokusetyenziswa rhoqo kwe-aerobic, kungaphinda kube nefuthe elibi kwimpilo yomntu nengqondo.
Uncedo lweArthritis
IYunivesithi yaseTufts igqibe inkqubo yokuqeqesha amandla kunye namadoda amadala kunye nabasetyhini abaneemodareyithini. Iziphumo zophando zibonisa ukuba uqeqesho lwamandla:
- Ukunciphisa intlungu ngo-43%
- ukwandisa amandla omzimba
- ukuphucula ukusebenza komzimba
- iimpawu eziphuculweyo kunye neempawu zesifo
- ukukhubazeka kwehla
Ukuphumelela kwamandla okuqeqesha ukunciphisa intlungu ye-osteoarthritis yayinamandla kakhulu, ukuba ayinamandla kakhulu, njengamachiza.
Imiphumo efanayo yokuqeqeshwa kwamandla ibonwe kwizigulane ezine-arthritis ye-rheumatoid.
Nciphise i-Slips kunye ne-Falls
Njengabantu abaneminyaka yobudala, ukulinganisela okungalunganga kunye nokuguquguquka kwemibono kubangela ukuwa kunye namathambo aphukileyo. I-Bone fractures ingabangela ukukhubazeka okukhulu kwaye ngamanye amaxesha iingxaki ezibulalayo. Ukuqinisa umzimba, xa kwenziwa ngokufanelekileyo kunye nohlu olupheleleyo lwezinyamezelo, ukwandisa ukuguquguquka komntu kunye nokulinganisela, okunciphisa amathuba kunye nobukhulu bokuwa.
Ukomeleza amathambo
Abafazi beposi-menopausal banokulahlekelwa ngu-1-2% weethambo zabo ngonyaka. Iziphumo ezivela kwisikolo seYunivesithi yaseTufts lubonise ukuba ukuqeqeshwa kwamandla kwandisa ubunzima beethambo kwaye kunciphisa umngcipheko wezahlulo phakathi kwabasetyhini abaneminyaka engama-50-70.
UkuLawula isisindo
Uqeqesho lobalulekileyo lubalulekile ekulawuleni ulawulo ngenxa yokuba abantu abanamahlunu amaninzi abanomlinganiselo wokunciphisa umzimba. I-Muscle iyisisindo esisebenzayo esidla iikhalori ngelixa i-fat egciniweyo isebenzisa amandla amaninzi kakhulu. Ukuqeqeshwa kwamandla kunokubonelela ngokunyuka kwe-15% kwinqanaba lokunciphisa umzimba, elinceda kakhulu ukulahleka kwesisindo nokulawulwa kwexesha elide.
Ulawulo lweGlucose
Uphando lubonisa ukuba ukuguquka kwendlela yokuphila njengendlela yokuqeqesha amandla kunempembelelo enkulu ekuncedeni abadala abadala ukuba baphathe isifo seswekile.
Imoya Yengqondo Ephilileyo
Ukuqeqeshwa kwamandla kunika ukuphucula okufanayo ekudandathelweni njengezilwanyana ezichasayo. Ukuqeqeshwa kwamandla kuphucula ukuzithemba nokuzithemba, okuba negalelo elinamandla kumgangatho wobomi bonke.
Phucula u kulala
Abantu abasebenzisa rhoqo bafumana umgangatho wokulala ophuculweyo.
- balala ngokukhawuleza
- ukulala ngokugqithiseleyo
- kuvusa ngaphantsi
- kulala ixesha elide
Izibonelelo zokulala zifunyenwe ngenxa yokuqeqeshwa kwamandla zifana nokunyanga ngamayeza kodwa ngaphandle kwemiphumo emibi okanye iindleko.
Intliziyo ephilileyo
Ukuqeqeshwa kwamandla kubaluleke kakhulu kwimpilo yengqondo kuba ingozi yesifo senhliziyo isezantsi xa umzimba uphila.
Hlola kunye noDokotela wakho
Kungenzeka ukuba uya kuba nako ukuthatha inxaxheba ekuqeqesheni amandla; Nangona kunjalo, esi sigqibo kufuneka uyenze ngokubonisana nodokotela wakho. Xoxa ngeemeko zakho kunye neenjongo kunye nogqirha wakho ukuze banokwenza naziphi na iingcebiso eziyimfuneko. I-NIAMS iphakamisa, kukho ukusetyenziswa okungaphezulu kwemimiselo engapheliyo kubantu abanomdla othile wesifo se-arthritis okanye xa amajoyina evuvukile kwaye avuke. Isixa kunye nesimo somsebenzi esinconywayo kumntu ngamnye siya kuhluka ngo:
- uhlobo lwe-arthritis
- izibandakanya ezibandakanyekayo
- izinga lokuvuvukala
- ukuzinza kwamalungu
- ukutshintshwa okuhlangeneyo
- eminye imingcele
Qala iJihla
Kubalulekile ukuqala ngokuzenzekelayo kunye nenkqubela phambili. Cinga ukusebenza kunye nomqeqeshi wempilo okanye umphathiswa womzimba, ubuncinane kwiiseshoni ezimbalwa, ukuqinisekisa ukuba ifomu lakho lokusebenza lichanekile.
- Ukunyamekela umzimba wakho.
- Uqeqesho lwamandla alufanele lubangele ubuhlungu.
- Ukuziva okulungileyo kukubonisa ukuba usebenzisa kakuhle.
Imithombo:
Ukukhula ngamandla - Ukuqeqesha Amandla kubantu abadala abakhulileyo, iCDC
Upapasho lwe-NIH No. 01-4855