Ukuzilolonga ukunceda ukuthintela ukuwa

Ukuba unengxaki yonyango okanye umdala, unokuba semngciphekweni wokuwa okanye ukhubeke. Oku kunokubangela ukophuka kwamathambo okanye ukwenzakala okungakumbi.

Ukuzivocavoca kunokunceda ukuthintela ukuwa kuba kunokuba:

• Yenza izihlunu zakho zomelele kwaye zibhetyebhetye
• Ukuphucula ibhalansi yakho
• Yandisa ixesha elide onokuthi usebenze ngalo

Unokwenza le mithambo ilandelayo nanini na kwaye phantse naphi na. Njengoko usiya usomelela, zama ukubamba indawo nganye ixesha elide okanye ungeze ubunzima bokukhanya emaqatheni akho. Oku kuyakwandisa ukuba usebenza kangakanani na umthambo.

Zama ukuzilolonga imizuzu eyi-150 ngeveki. Yenza imithambo eyomeleza imithambo 2 okanye ngaphezulu kweentsuku ngeveki. Qalisa kancinci kwaye ujonge umboneleli wakho wezempilo ukuze uqiniseke ukuba wenza uhlobo olufanelekileyo lokuzilolonga. Unokufuna ukuzilolonga wedwa okanye ujoyine iqela.

Xa usenza umthambo, soloko uqinisekisa ukuba uphefumla kancinci kwaye kulula. Musa ukubamba umphefumlo wakho.

Unokwenza imithambo eseleyo kwimisebenzi yemihla ngemihla.

• Ngelixa ulinde emgceni evenkileni, zama ukulinganisa ngonyawo olunye.
• Zama ukuhlala phantsi uze ume ngaphandle kokusebenzisa izandla zakho.

Ukwenza amathole akho kunye nezihlunu zamaqatha zomelele:

• Bambelela kwinkxaso eqinileyo yokulinganisa, njengasemva kwesitulo.
• Yima ngomqolo wakho ngqo kwaye ugobe amadolo omabini.
• Cofa kwii-tiptoes zakho phezulu kangangoko kunokwenzeka.
• Nciphisa izithende zakho emgangathweni.
• Phinda amaxesha ali-10 ukuya kweli-15.

Ukwenza iimpundu zakho kunye nezihlunu ezisezantsi zisomelele:

• Bambelela kwinkxaso eqinileyo yokulinganisa, njengasemva kwesitulo.
• Yima ngomqolo wakho ngqo, iinyawo ububanzi begxalaba zahlukene, kwaye uwagoqe kancinane amadolo omabini.
• Phakamisa umlenze omnye ngqo ngasemva kwakho, uze uguqe ngamadolo uze nesithende sakho kwi-buttock yakho.
• Cothisa umlenze wakho emva kwindawo yokuma.
• Phinda amaxesha ali-10 ukuya kweli-15 ngomlenze ngamnye.

Ukwenza izihlunu zakho zethanga zomelele kwaye mhlawumbi zinciphise iintlungu zedolo:

• Hlala kwisitulo esingasemva ngqo iinyawo zakho zisemgangathweni.
• Yolula umlenze omnye phambi kwakho kangangoko kunokwenzeka.
• Nciphisa umlenze wakho phantsi.
• Phinda amaxesha ali-10 ukuya kweli-15 ngomlenze ngamnye.

Ukwenza kube lula kuwe ukuhambahamba:

• Hlala kwisitulo esingasemva ngqo.
• Beka unyawo olunye kwisitulo esiphantsi phambi kwakho.
• Yolula umlenze wakho esitulweni kwaye ufike isandla sakho kule nyawo.
• Bamba imizuzwana eli-10 ukuya kwengama-20. Emva koko hlala up.
• Phinda amaxesha ama-5 ngomlenze ngamnye.

Ukuhamba yindlela entle yokuphucula amandla akho, ibhalansi kunye nokunyamezela.

• Sebenzisa intonga yokuhamba okanye ukuhambahamba njengoko kufuneka inkxaso.
• Njengoko usiya usomelela, zama ukuhamba kumhlaba ongalinganiyo, njengesanti okanye igrabile.

I-Tai Chi ngumthambo olungileyo kubantu abadala abasempilweni ukunceda ukuphucula ibhalansi.

Ukuhamba ngokulula kunye nokuzilolonga echibini lokuqubha kunokunceda ukuphucula ibhalansi kunye nokwakha amandla.

Ukuba unentlungu, isiyezi, okanye iingxaki zokuphefumla ngexesha okanye emva kwawo nawuphi na umthambo, yeka. Thetha nonyango lwakho lomzimba, umongikazi, okanye umboneleli malunga nezinto ohlangabezana nazo nangaphambi kokuba uqhubeke.

• Ukuzilolonga

IZiko leSizwe kwiwebhusayithi yokuGuga. Iindidi ezine zomthambo zinokuphucula impilo yakho kunye namandla akho omzimba. www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. Ukuhlaziywa ngo-Epreli 2, 2020. Ifikeleleke ngoJuni 8, 2020.

IZiko leSizwe kwiwebhusayithi yokuGuga. Thintela ukuwa kunye nokuqhekeka. www.nia.nih.gov/health/prevent-falls-and-fractures. Ukuhlaziywa ngo-Matshi 15, 2017. Ifikeleleke ngo-Epreli 9, 2020.

USherrington C, uFairhall NJ, uWallbank GK, et al. Ukuzivocavoca umzimba ukuthintela ukuwa kwabantu abadala abahlala eluntwini. Isiseko sedatha yeCochrane Rev. Ngo-2019; 1: CD012424. IINKCUKACHA: 30703272 pubmed.ncbi.nlm.nih.gov/30703272/.

• Ukuzivocavoca kunye nokuqina komzimba
• Ukuwa