Ukuzivocavoca kunye nobudala

Akukaze kube semva kwexesha ukuqala ukwenza umthambo. Ukuzilolonga kunenzuzo nokuba ungakanani na. Ukuhlala usebenza kuya kukuvumela ukuba uqhubeke nokuzimela kunye nendlela ophila ngayo. Uhlobo olululo lokuzilolonga rhoqo lunokunciphisa umngcipheko wesifo sentliziyo, isifo seswekile kunye nokuwa.

Awudingi ukuchitha iiyure ejimini yonke imihla ukuze ubone izibonelelo. Ukuhambisa umzimba wakho imizuzu engama-30 ngosuku kwanele ukuphucula impilo yakho.

Inkqubo efanelekileyo yokuzivocavoca kufuneka ibe mnandi kwaye inceda ukugcina ukhuthazeka. Kuyanceda ukuba nosukelo. Injongo yakho inokuba:

• Lawula imeko yempilo
• Ukunciphisa uxinzelelo
• Ukuphucula amandla akho
• Uyakwazi ukuthenga iimpahla ngobukhulu obuncinci

Inkqubo yakho yokuzivocavoca inokuba yindlela onokunxibelelana ngayo. Ukuthatha iiklasi zokuzilolonga okanye ukuzilolonga nomhlobo ziindlela zombini ezilungileyo zokuhlala.

Unokuba nobunzima ukuqala umthambo. Nje ukuba uqale, nangona kunjalo, uya kuqala ukuqaphela izibonelelo, kubandakanya ukuphucula ubuthongo kunye nokuzithemba.

Ukuzivocavoca kunye nokusebenza komzimba nako:

• Ukuphucula okanye ukugcina amandla akho kunye nokuqina
• Yenza kube lula ukwenza izinto ofuna ukuzenza
• Nceda ibhalansi yakho nokuhamba
• Uncedo ngeemvakalelo zokudakumba okanye unxunguphalo kunye nokuphucula imeko yakho
• Gcina izakhono zakho zokucinga (umsebenzi wokuqonda) njengoko usiya ukhula
• Khusela okanye unyange izifo ezifana neswekile, isifo sentliziyo, uxinzelelo lwegazi, umhlaza wamabele kunye nekholon, kunye ne-osteoporosis

Soloko uthetha nomboneleli wakho wezempilo ngaphambi kokuqala inkqubo yokuzilolonga. Umboneleli wakho unokucebisa ngemithambo kunye nemisebenzi ekulungeleyo.

Ukuzivocavoca kunokudibaniswa ngokwamacandelo amane aphambili, nangona uninzi lwemithambo ilungelelana ngaphezu kodidi olunye:

UQHELISELO LWE-AEROBIC

Ukuzivocavoca kweerobic kwandisa ukuphefumla kunye nokubetha kwentliziyo yakho. Le mithambo inceda intliziyo yakho, imiphunga, kunye nemithambo yegazi. Banokuthintela okanye balibazise izifo ezininzi, ezinjengeswekile, ikholon kunye nomhlaza wamabele, kunye nesifo sentliziyo.

• Imisebenzi yezemidlalo yeAerobic ibandakanya ukuhamba ngokukhawuleza, ukubaleka, ukuqubha, ukuhamba ngebhayisikile, ukunyuka, intenetya kunye nebhasikithi
• Imisebenzi ye-Aerobic onokuyenza yonke imihla ibandakanya ukudanisa, umsebenzi weyadi, ukutyhala umzukulwana wakho ekujikeni, nokucoca

UKOMELELA KOMSIZA

Ukuphucula amandla omzimba wakho kunokukunceda unyuke izitepsi, uphathe ukutya, kwaye uhlale uzimele. Unokwakha amandla emisipha ngo:

• Ukuphakamisa ubunzima okanye ukusebenzisa ibhendi yokumelana
• Ukwenza imisebenzi yemihla ngemihla, njengokuphatha ingobozi epheleleyo yokuhlamba impahla kwigumbi elingaphantsi, ukuthwala abazukulwana bakho abancinci, okanye ukuphakamisa izinto egadini

UQHELISELO LOKULINGANISA

Ukulinganisa ukuzivocavoca kunceda ukukhusela ukuwa, okuxhalabisa abantu abadala. Ukuzilolonga okuninzi okuqinisa izihlunu emilenzeni, esinqeni, kunye nasemqolo osezantsi kuya kuyiphucula ibhalansi yakho. Kuhlala kulunge kakhulu ukuba ufunde imithambo eseleyo emzimbeni womntu ngaphambi kokuba uqale ngokwakho.

Ukuzivocavoca ibhalansi kunokubandakanya:

• Ukuma ngonyawo olunye
• Ukuhamba isithende-to-toe
• Tai chi
• Ukuma ngxi ukuze ufikelele kwishelufa ephezulu
• Ukuhamba usenyuka ezinyukweni

UKULULA

Ukolula kunokunceda umzimba wakho uhlale ubhetyebhetye. Ukuhlala ngamaplanga:

• Funda igxalaba, ingalo ephezulu, kunye nethole
• Thatha iiklasi zeyoga
• Yenza imisebenzi yemihla ngemihla, enjengokwenza umandlalo wakho okanye ukugoba ukuze ubophe izihlangu zakho

Ubudala kunye nokuzilolonga

• Isibonelelo sokuzilolonga rhoqo
• Ukuzilolonga
• Ukuzivocavoca kunye nobudala
• Ukwaluphala nokuzilolonga
• Ukuphakamisa ubunzima kunye nokwehla kobunzima

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Umsebenzi womzimba ubalulekile ekwaluphaleni okusempilweni. www.cdc.gov/physicalactivity/basics/older_adults/index.htm. Ukuhlaziywa kwe-Epreli 19, 2019. Ifikeleleke ngoMeyi 31, 2019.

UPercercy KL, iTroiano RP, uBallard RM, et al. Izikhokelo zomsebenzi womzimba wabantu baseMelika. JAMA. 2018; 320 (19): 2020-2028. I-PMID 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471.

U-O, uRose DJ. Umsebenzi womzimba wokwaluphala ngempumelelo. 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; Ngo-2017: isahluko 99.