Ukuthintela ukuwa

Abantu abadala kunye nabantu abaneengxaki zonyango basemngciphekweni wokuwa okanye ukukhubeka. Oku kunokubangela ukophuka kwamathambo okanye ukwenzakala okungakumbi.

Sebenzisa ezi ngcebiso zingezantsi ukwenza utshintsho ekhaya ukuthintela ukuwa.

Ukuwa kunokwenzeka naphina. Oku kubandakanya ngaphakathi nangaphandle kwekhaya. Thatha amanyathelo okuthintela ukuwa, njengokumisela ikhaya elikhuselekileyo, ukunqanda izinto ezinokubangela ukuwa, kunye nokusebenzisa ukwakha amandla kunye nokulingana.

Yiba nebhedi esezantsi, ukuze iinyawo zakho zichukumise umgangatho xa uhleli emphethweni webhedi.

Gcina iingozi ezikhupha ekhaya.

• Susa iingcingo okanye iintambo ezivulekileyo kwiindawo ohamba kuzo ukuya kwelinye igumbi ukuya kwelinye.
• Susa umbhoxo ongalawulekiyo.
• Musa ukugcina izilwanyana zasekhaya ekhaya.
• Lungisa nawuphi na umgangatho ongalinganiyo kwiminyango.

Yiba nesibane esifanelekileyo, ngakumbi umendo osuka kwigumbi lokulala uye kwigumbi lokuhlambela nakwindlu yangasese.

Hlala ukhuselekile kwigumbi lokuhlambela.

• Beka iileyili zezandla ebhafini okanye eshaweni ecaleni kwendlu yangasese.
• Beka ukhuko olungenasiliphu ebhafini okanye eshaweni.

Hlela ikhaya kwakhona ukuze izinto zifikeleleke ngokulula. Gcina intambo engenacingo okanye iselfowuni ukuze ube nayo xa ufuna ukufowuna okanye ukufumana iifowuni.

Misa ikhaya lakho ukuze unganyuki izitepsi.

• Beka ibhedi yakho okanye igumbi lokulala kumgangatho wokuqala.
• Yiba negumbi lokuhlambela okanye indawo ephathekayo kumgangatho ofanayo apho uchitha khona usuku lwakho.

Ukuba awunaye umkhathaleli, buza umboneleli wakho wezempilo malunga nokuba nomntu oza ekhayeni lakho azokujonga iingxaki zokhuseleko.

Izihlunu ezibuthathaka ezenza kube nzima ukuma okanye ukugcina ibhalansi yakho sisizathu esiqhelekileyo sokuwa. Iingxaki zokulinganisela nazo zinokubangela ukuwa.

Xa uhamba, thintela ukuhamba ngokukhawuleza okanye utshintsho kwindawo. Nxiba izihlangu ezinezithende eziphantsi ezikulingana kakuhle. Iinyawo zerabha zinokukunceda ekuthini ungatyibiliki. Hlala kude namanzi okanye umkhenkce ezindleleni.

Sukuma kwizinyuko ezinyukayo okanye kwizitulo zokufikelela kwizinto.

Buza umboneleli wakho malunga namayeza onokuthi uwathathe anokukwenza ube nesiyezi. Umboneleli wakho unokukwazi ukwenza utshintsho oluthile kumayeza anokunciphisa ukuwa.

Buza umboneleli wakho malunga nenduku okanye i-walker. Ukuba usebenzisa i-walker, fakela ibhasikithi encinci kuyo ukuze ugcine ifowuni yakho kunye nezinye izinto ezibalulekileyo kuyo.

Xa usukuma kwindawo ohleli kuyo, hamba kancinci. Bambelela kwinto ezinzileyo. Ukuba unengxaki yokuvuka, buza umboneleli wakho malunga nokubona ugqirha womzimba. Ingcali inokukubonisa indlela yokwakha amandla kunye nokulinganisela kwakho ukwenza ukuba ukuhamba nokuhamba kube lula.

Fowunela umboneleli wakho ukuba uwe, okanye ukuba uphantse wawa. Fowunela kwakhona ukuba amehlo akho athe kratya. Ukuphucula umbono wakho kuya kunceda ukunciphisa ukuwa.

Ukhuseleko ekhaya; Ukhuseleko ekhaya; Uthintelo lokuwa

• Ukuthintela ukuwa

UFudenski S, uVan Swearingen J. Falls. Ku: Gcwalisa i-HM, i-Rockwood K, i-Young J, ii-eds. Incwadi ka-Brocklehurst ye-Geriatric Medicine kunye neGerontology. Ngomhla we-8. IPhiladelphia, PA: Elsevier; 2017: isahl. 103.

Iinkonzo zoThintelo lweeNkonzo zoMsebenzi wase-US. Uthintelo lwe-Falls kubantu abadala abadala: ungenelelo. www.uspreventiveservicestaskforce.org/uspstf/draft-update-summary/falls-prevention-in-older-adult-interventions. Ukuhlaziywa kwe-Epreli 17, 2018. Ifikeleleke ngo-Epreli 25, 2020.

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