Kuyimfuneko yeeBones eziMpilo
Ugqirha wakho usenokuba ukhuthaze umthambo wokunyamezela, okanye usenokuba ufunde ukuba uqeqesho olunjalo lubalulekile kumathambo enempilo. Kodwa yintoni kanye uqeqesho olunzima kwaye lunceda njani ukuphucula impilo yakho?
Ukuzivocavoca rhoqo kuphucula impilo ngeArthritis
Kubalulekile ukuqala ngokuthi ukusetyenziswa rhoqo rhoqo kunceda abantu abane-arthritis. Ayikwazi ukunciphisa kuphela intlungu kunye kunye nokuqina komzimba kodwa kunokukunceda uhlale unamandla kwaye unempilo ngokusemandleni.
Abantu abane-arthritis abasebenzisa ukuvuthwa ngokuqhelekileyo abanakuxhamla kancinci kuphela, kodwa ukusebenza ngokomzimba kungaphucula:
- Ukulingana
- Amandla omzimba
- Ukuzinza
- Ukuqina komzimba
- Ukunyamezela
- Ukulawula umthamo
- Ingqondo epheleleyo yokuphila
Konke okuthethileyo, kunokuba nzima ukuba abantu abane-arthritis banamathele kwinkqubo yokuzilolonga rhoqo ngenxa yokunciphisa umzimba . Ukubonisana nogqirha wakho kunye nomzimba wonyango kunokukunceda ubeke iinjongo zobuqu kuloo miqathango kwaye uqonde iintlobo zokuzilolonga kunye neenzuzo ngamnye.
Iintlobo zokuzivocavoca kunye nemisebenzi yazo kwimpilo
Sivame ukuthetha ngokuzilolonga, kodwa kukho ngokwenene iintlobo ezahlukeneyo zokuzilolonga kwaye ngamnye unokuba nenjongo ethile yokuphucula impilo yakho yempilo. Ezi ziquka:
Iindlela ezininzi zokunyakaza : Umzekelo weendlela ezininzi zokunyakaza ukuhambisa isalathiso ngasinye kwisalathiso esipheleleyo sosuku ngalunye.
Ukuqinisa imisebenzi: Olu hlobo lomsebenzi luncedisa ngamandla okwakha kunye nokuphucula ukuhamba ngokubambisana.
Ukuqiniswa kokuzivocavoca kwakhona kuphulwe phantsi:
- Ukunyamezela umzimba
- Ukunyanzelisa umsebenzi
Ukunyamezela : Ukunyamezela kuphakamisa intliziyo yakho kwaye kubalulekile ekuphuculeni ukuqina komzimba wakho.
Yintoni ebonisa ukunyameka komzimba kwaye Kutheni kubalulekile?
Ukunyamezela umzimba kubalulekile ekwakheni nasekulondolozeni amathambo aphilileyo kwaye kubandakanya nayiphi na imisebenzi oyenzayo eyenza izihlunu zakho namathambo akho ngokunyaniseka.
Ngethuba lokusebenzisa umzimba, ithambo liye lathintela kwisithintelo sobunzima kunye nokudonsa imisipha ngokwakha ezinye iiseli zethambo. Ngenxa yoko, ithambo lomelela kwaye likhulu. Ukongezelela ekuphuculeni amandla kunye nokuhamba ngokubambisana, ukunyamezela umzimba kunokunciphisa umngcipheko weentsimbi kunye nomngcipheko weemeko ezifana ne- osteopenia kunye ne- osteoporosis .
Ukuze kugcinwe ukuqiniswa okuhambelana nokusetyenziswa kobunzima, ubunzima, ubude kunye nomlinganiselo wokuxinzelela owenziwe kwithambo kufuneka kunyuswe ngaphezu kwexesha. Ukwandisa ubungakanani bemisebenzi yomzimba kungaba nzima kubabo abane-arthritis abanemingeni emzimbeni, kwaye kubalulekile ukufumana ukulinganisela phakathi kokuzivocavoca kakhulu kwaye kuncinci kakhulu.
Ziyiphi imizekelo yokuzilolonga?
Ngoku ukuba uyazi ukubaluleka kokuzilolonga umzimba, ziziphi iindlela zokuzivocavoca eziwela kulolu hlobo? Imizekelo ibandakanya:
- Ukuhamba
- Ukugijima
- Ukuhamba
- Ukudansa
- Nyathelo lwe-aerobics
- Lebhola
- IBhola
- Ibhola leBhola
- Tennis
- Racquetball
- Bowling
- Igalofu
- Ukunyuka kwe-Stair
Imizekelo yokuzivocavoca ezingabonwa njengemithwalo yokuthwala ubunzima kubandakanya ukubhukuda kunye nebhayisikili.
Yintoni Enye Okufanele Uyazi Ngomsebenzi Wokuzivocavoca?
Uninzi lwezigulane ze-arthritis ezineemilinganiselo eziqhelekileyo zokuzikhangela umzimba ziza kukhangela uluhlu lwezenzo zokunyameka kwaye zizisole ukuba zithathe inxaxheba kwimisebenzi embalwa kuphela.
Ugqirha wakho okanye umphathiswa wezonyango unokukunceda wenze ukucinga ngendlela encinci ngenye indlela ongayenza ngayo imizimba yokunciphisa umzimba. Ukuba uhlala ne-arthritis, kubalulekile ukuba uthethe ugqirha wakho malunga nayiphi na ingozi okanye ukuzivocavoca okunye okungadlukisayo kwi-arthritis yakho.
Kulabo abangakwazi ukwenza nantoni na yokunyamezela, ukungabikho kokulinganisela okunenjongo ngokuqinisekileyo kungcono kunokuba kungabikho nhlobo ukuzivocavoca. Ucwaningo luka-2015 lufumene ukuba ukunyameka komzimba okwenziwe ngumzimba kunciphisa umngcipheko wesifo senhliziyo kwaye kunciphisa izinga lokukhubazeka kwi-rheumatoid arthritis.
Ukuzibandakanya ngokuthe ngqo kwindlela ethile yokuzilolonga rhoqo kubalulekile kubantu abane-arthritis ukuze bahlale baze bazive benempilo ngangokunokwenzeka.
Eminye imilinganiselo yezeMpilo yokuPhucula iArthritis
Kanye njengoko ukuqhuba rhoqo umzimba kubalulekile ekulawuleni ukukhubazeka kunye nentlungu enxulumene ne-arthritis, ezinye iindlela zokuphila zingenza umehluko ngokunjalo. Ukutya okuchasayo kunokuphucula iimpawu ze-arthritis. Abantu abaninzi abane-arthritis bafumana ukulala ngokwaneleyo kwaye bathatha ixesha lokuba bahlambuluke ngobungcipheko bokulala ubunokubanceda ngeendlela ezingaphezulu kweyodwa. Ekugqibeleni, thatha umzuzwana ukuba uphumelele uluhlu lwethu lokuphila kakuhle ne-arthritis ukuze ufunde ngeminye imilinganiselo yokuphila enokuthi ungayithatha ukuze uphile ubomi bakho obuhle nangona une-arthritis.
> Imithombo:
> Bartholdy, C., Juhl, C., Christensen, R. et al. Indima Yokuxhaswa Kwemisipha KuXhotyiswa Kwezonyango Kwi-Knee Osteoarthritis: UkuHlola okuHlolo kunye nokuHlulwa kweMeta-Regression Analysis of Trials. Iisemina kwi-Arthritis neRheumatism . 2017. 47 (1): 9-21.
> Fernandopulle, S., Perry, M., Manlapaz, D., kunye noP. Javakaran. Impembelelo yoLuntu oluSebenzayo lweMisebenzi yePhysical Physical Interventions kwi-Pain, Umsebenzi wePhysical, kunye nokuSebenza koMzimba kwi-Hip ne-Knee Osteoarthritis: UkuHlola okuHlolo kunye neMeta-Uhlalutyo. Umbhalo waseMelika weMpilo yezoPhilo kunye nokuHlaziya . 2017 Matshi 18. (Epub ngaphambi kokuprinta).
> Messier, S., Mihalko, S., Legault, C. et al. Iimiphumo zokutya okunzulu kunye nokuzivocavoca kwi-Knee Imithwalo epheleleyo, ukuvuthwa, kunye neziPhumo zeKlinikhi phakathi kwabantu abadala abangaphezu komzimba kunye nabakhulu abane-Knee Osteoarthritis: I-IDEA i-Randomezed Trial Trial. JAMA . 2013. 310 (12): 1263-73.