Ukuzivocavoca iimpahla kunye nezihlangu

Xa usenza umthambo, into oyinxibayo ingabaluleka njengokuba uyenzayo. Ukuba nezihlangu ezifanelekileyo kunye nempahla yemidlalo yakho kunokukunika zombini ukhuseleko kunye nokukhuseleka.

Ukucinga malunga nokuba ungazilolonga phi kwaye njani kunokukunceda ukhethe ezona mpahla kunye nezihlangu ezifanelekileyo ekusebenzeni kwakho. Unokufumana uninzi lwezinto ozifunayo kwimpahla yakho yezemidlalo yendawo, kwisebe, okanye kwiivenkile zezaphulelo.

Xa ukhetha iimpahla zokuzilolonga, qwalasela zombini ilaphu kunye nokulingana.

Amalaphu

Unokonwabela ukusebenza ixesha elide kwaye uphephe ukufudumeza okanye ukubanda kakhulu ngokukhetha amalaphu afanelekileyo.

Ukukunceda uhlale ukhululekile kwaye womile, khetha amalaphu atsala ukubila esikhumbeni sakho kwaye womile ngokukhawuleza. Uninzi lwamalaphu okomisa ngokukhawuleza ayenziwa, enziwe ngeplastester okanye ipolypropylene. Khangela amagama afana ne-humick-wicking, Dri-fit, Coolmax, okanye Supplex. Uboya lukhetho olufanelekileyo lokukugcina upholile, womile, kwaye ungenavumba ngokwemvelo. Ezinye iimpahla zokuzilolonga zenziwe ngezisombululo ezikhethekileyo zokulwa intsholongwane nokubila.

Iikawusi zize nazo kumalaphu okomisa ngokukhawuleza afunxa ukubila. Banokukunceda uhlale upholile kwaye womile, kwaye uphephe i-blisters. Khetha iisokisi ezenziwe ngomxube we-polyester okanye enye into ekhethekileyo.

Ngokubanzi, kungcono ukuphepha umqhaphu. Umqhaphu ubamba ukubila kwaye awomi ngokukhawuleza. Kwaye kuba ihlala imanzi, inokukwenza ubande kwimozulu epholileyo. Kwimozulu eshushu, ayilunganga njengelaphu elenziweyo lokugcina upholile kwaye womile ukuba ubile kakhulu.

FIT

Ngokubanzi, qiniseka ukuba impahla yakho ayingeni endleleni yomsebenzi wakho. Ufuna ukwazi ukuhamba ngokulula. Impahla akufuneki ibambe kwizixhobo okanye ikucothise.

Unganxiba iimpahla ezikhululekileyo kwimisebenzi efana nale:

• Ukuhamba
• I-yoga ethambileyo
• Uqeqesho lwamandla
• Ibhola yeBhola

Unokufuna ukunxiba iimpahla ezifanelekileyo, ezolulekileyo kwimisebenzi enje:

• Ukubaleka
• Ukuhamba ngebhayisikile
• I-yoga / iiPilates eziphambili
• Ukuqubha

Unokwazi ukunxiba indibaniselwano yempahla evulekileyo nefom. Umzekelo, unokuthi unxibe i-t-shirt okanye itanki ene-moist-wicking evulekileyo. Unokukhetha into efanelekileyo kuwe. Qinisekisa ukuba izinto ozikhethayo ziyanceda ukukhupha ukubila esikhumbeni sakho.

Izihlangu ezichanekileyo zingenza wonke umahluko phakathi kokuziva uhlaziyekile nokuba neenyawo ezibuhlungu emva kokuzilolonga. Kufanelekile ukuba ufumane imali eyongezelelweyo onokuyisebenzisa ukuze ufumane izihlangu ezisemgangathweni.

Qiniseka ukuba izihlangu zakho ziyawulungela umsebenzi wakho.

• Ukubaleka, thenga izihlangu ezibalekayo. Ziyakhanya, ziyaguquguquka, kwaye ziyaxhasa ukuhamba phambili ngokulula. Qinisekisa ukuba banenkxaso efanelekileyo ye-arch kunye nokukhuselwa kwempembelelo. Ukuhamba, khetha izihlangu ezomeleleyo ngenkxaso elungileyo kunye nentsimbi eshinyeneyo.
• Ukomelela okanye uqeqesho lweCrossFit, khetha iiteki zoqeqesho ngenkxaso elungileyo kunye neenyawo zerabha ezingenabunzima kakhulu.
• Ukuba udlala umdlalo webhola yomnyazi okanye webhola ekhatywayo, fumana izihlangu ezihambelana nomsebenzi wakho.

Zonke iinyawo zahlukile. Unokuba neenyawo ezibanzi okanye ezimxinwa, iiarches ezisezantsi, indawo ezinengxaki, okanye iinyawo ezicaba. Kubantu abadala, ubungakanani beenyawo bunokutshintsha, ke ulungelelene minyaka le. Kananjalo kuya kufuneka ubeke endaweni yezihlangu xa ziqala ukuziva zingonwabanga okanye iinyawo zakho zibonakala ngathi zonakele.

Umthengisi wakho wezihlangu unokukunceda ubungakanani kwaye akulungele izihlangu ezifanelekileyo zezemidlalo. Iivenkile ezininzi ziya kukuvumela ukuba ubuyise izihlangu ukuba ufumanisa ukuba azikusebenzeli.

Ukuba kuyabanda, nxiba ngokwamaleko. Nxiba umaleko ofanelekileyo ohambisa ukubila. Yongeza umaleko oshushu, njengengubo yoboya, ngaphezulu. Nxiba iiglavu, umnqwazi kunye nokugquma iindlebe ukuba uyazifuna. Susa iziqwengana njengoko ushushubeza. Ukuba uya kubaleka okanye uhamba, ungafuna ukongeza ubhaka. Emva koko ungasusa iileya njengoko ushushu, kunye nokuphatha ibhotile yamanzi.

Emvula okanye emoyeni, nxiba umaleko ongaphandle okukhuselayo, njengesiqhoboshi somoya okanye iqokobhe lenylon. Khangela amagama athi "manzi manzi" okanye "amelana namanzi" kwileyibhile. Ngokufanelekileyo, olu luhlu kufuneka luphefumle.

Kwilanga elishushu, nxiba iimpahla ezikhanyayo ezomayo ngokukhawuleza. Unokuthenga iimpahla ezenzelwe ukuthintela imitha yelanga eyingozi. Ezi mpahla ziza nelebheli yokukhusela ilanga (SPF).

Xa usenza imithambo ngokuhlwa okanye kusasa, qiniseka ukuba impahla yakho inezinto ezibonisa umdla ukuze abaqhubi bakubone. Unganxiba nebhanti ebonakalisayo okanye ivesti.

Zikhusele kwisifo seLyme ukuba wenza imithambo kwiindawo ezinemithi. Nxiba imikhono emide kunye neebhulukhwe kwaye ufake ibhlukhwe yakho kwiikawusi zakho. Ungasebenzisa kwakhona into yokugxotha izinambuzane equkethe i-DEET okanye i-permethrin.

Ukomelela - iimpahla zokuzilolonga

I-American Orthopedic yeenyawo kunye noMbutho we-Ankle. Amanqaku ali-10 okulingana kwesihlangu ngokufanelekileyo. www.footcaremd.org/resource/how-to-help/10-points-of-proper-shoe-fit. Ukuphononongwa ngo-2018. Ufikeleleke ngo-Oktobha 26, 2020.

Ngokobuthixo J, Dailey S, Burley KC. Zilolonge kubushushu kunye nokugula kobushushu. Ku: Madden CC, Putukian M, McCarty EC, CC encinci, ii-eds. Unyango lweMidlalo yeNetter. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; I-2018: isahluko 21.

URiddick DA, uRiddick DH, uJorge M. I-footware: isiseko samazinyo asezantsi. Ku: Chui KK, Jorge M, Yen SC, Lusardi MM, ii-eds. I-Orthotic kunye neProsthetics kuVuselelo. Ngomhla we-4. IPhiladelphia, PA: Elsevier; 2020: isahluko 7.

Isiseko somhlaza wolusu. Yintoni impahla ekhuselekileyo elangeni? www.skincancer.org/prevention/sun-protection/clothing/protection. Ukuhlaziywa kukaJuni 2019. Ifikeleleke ngo-Okthobha 26, 2020.

• Ukuzivocavoca kunye nokuqina komzimba