Imisebenzi emi-5 yaBantu abaNenkqubela phambili ye-MS

Umxholo

• 1. Yoga
• 2. I-Tai chi
• 3. Ukudada
• 4. Uqeqesho lwamanzi
• 5. Ukuhamba
• Iingcebiso kunye neengcebiso ngaphambi kokuba uqale

Isiseko se-multiple sclerosis (PPMS) esisiseko, njengezinye iindlela ze-MS, singenza kubonakale ngathi ukuhlala sisebenza akunakwenzeka. Ngokuchasene noko, okukhona ukhuthele ngakumbi, kokukhona amathuba okuba ungaphuhlisi ukuqala kokukhubazeka okunxulumene nemeko yakho.

Ukongeza, ukwenza umthambo rhoqo kunokunceda:

• isinyi kunye nomsebenzi wamathumbu
• uxinano lwethambo
• umsebenzi wokuqonda
• ukudakumba
• ukudinwa
• impilo iyonke yentliziyo
• amandla

Nge-PPMS, zininzi iindlela onokukhetha kuzo kwimisebenzi onokuthi uthathe inxaxheba kuyo, nokuba uqala ukuba nemicimbi yokuhamba. Isitshixo kukukhetha imisebenzi oziva ukhululeke ukuyenza, ngelixa ukwazi ukuzicela umngeni. Thetha nogqirha wakho malunga nale misebenzi ilandelayo.

1. Yoga

I-yoga ngumsebenzi onefuthe elisezantsi elidibanisa ukubonakala komzimba, okubizwa ngokuba yi-asanas, kunye neendlela zokuphefumla. I-Yoga ayiphuculi nje i-cardio, amandla, kunye nokuguquguquka, kodwa ikwaphethe isibonelelo esongeziweyo soxinzelelo kunye noxinzelelo.

Kukho izinto ezininzi ezingachananga malunga neyoga. Abanye abantu bacinga ukuba iyoga yeyolona lufanelekileyo kuphela, kwaye kufuneka ube ubhetyebhetye kakhulu. Kukho nembono ephosakeleyo yokuba zonke ii-asanas zenziwa zimi okanye zihleli ngaphandle kwenkxaso.

Ngaphandle kokuqheleka okujikeleze iinkqubo zaseNtshona, iyoga yenzelwe ngokukodwa ukuba ihlangane eyakho iimfuno. Igama "ukuziqhelanisa" apha likwabalulekile ekuqondeni injongo yeyoga- yenzelwe ukuba yenziwe rhoqo ukukunceda wakhe umzimba, ingqondo kunye nomoya ngokuhamba kwexesha. Ayisiyonto eyenzelwe ukubona ukuba ngubani onokuyenza eyona nto iphambili.

Ukuba umtsha kwiyoga, cinga ngokufumana iklasi yabaqalayo okanye yeyoga ukuya kwiklasi. Thetha nomqeqeshi ngaphambi kwexesha malunga nemeko yakho ukuze babonelele ngokulungiswa. Khumbula ukuba unokuguqula iimeko ezininzi kangangoko ufuna - kukho neeklasi ze-yoga ongazizama.

2. I-Tai chi

I-Tai chi lolunye ukhetho olunefuthe eliphantsi. Ngelixa eminye imigaqo-njengokuphefumla ngokunzulu- iyafana neyoga, i-tai chi eneneni inobuntu ngokubanzi. Olu qheliselo lusekwe kwiintshukumo zobugcisa bemfazwe yaseTshayina ezenziwa kancinci kunye neendlela zokuphefumla.

Ixesha elingaphezulu, i-tai chi inokunceda i-PPMS ngezi ndlela zilandelayo:

• ukwanda kwamandla kunye nokuguquguquka
• ukunciphisa uxinzelelo
• ukuphucula isimo
• uxinzelelo lwegazi olusezantsi
• Impilo engcono yentliziyo

Ngaphandle kwezibonelelo, kubalulekile ukuxoxa ngemeko yakho kunye neenkxalabo zakho kunye nomhlohli oqinisekisiweyo. Banokukunceda ekuboneni ukuba ngaba kukho nayiphi na intshukumo ekufuneka uyiphephe. Njengeyoga, uninzi lweentshukumo ze-tai zinokwenziwa zihleli phantsi ukuba unengxaki yokuhamba.

Iiklasi ze-Tai chi zifumaneka ngasese, kunye nokuzonwabisa kunye neeklabhu zokomelela komzimba.

3. Ukudada

Ukubhukuda kubonelela ngenkxaso ye-MS kwimiba emininzi. Amanzi awenzi nje imeko-bume yezinto ezinempembelelo ephantsi, kodwa ikwabonelela ngenkxaso kwimeko apho ukushukumiseka kunokukuthintela ekwenzeni ezinye iintlobo zokuzilolonga. Ukuchasana namanzi kunceda wakhe izihlunu ngaphandle kokufaka ingozi. Ngapha koko, ukuqubha kunika isibonelelo soxinzelelo lwe-hydrostatic. Oku kunokuba luncedo kwi-PPMS ngokwenza iimvakalelo ezifana noxinzelelo ezifana nomzimba wakho.

Xa kufikwa kumba wokubhukuda, ubushushu bakho obufanelekileyo bamanzi yenye into eqwalaselwayo. Amanzi apholileyo anokugcina ukhululekile kwaye unciphise umngcipheko wobushushu kwimithambo. Zama ukuhlengahlengisa iqondo lobushushu bechibi ukuya kuma-80 ° F ukuya kuma-84 ° F (26.6 ° C ukuya kuma-28.8 ° C), ukuba unako.

4. Uqeqesho lwamanzi

Ngaphandle kokubhukuda, unokusebenza ngamanzi echibini ukuze ufumane ithuba lokwenza imisebenzi emininzi. Oku kubandakanya:

• ukuhamba
• i-aerobics
• iiklasi zokudanisa ezisekwe emanzini, ezinje ngeZumba
• ubunzima bamanzi
• ukunyusa umlenze
• amanzi tai chi (ai chi)

Ukuba unendawo yokuqubha yoluntu, kunokwenzeka ukuba iiklasi zeqela ziyafumaneka ezinikezela ngolunye okanye nangaphezulu kwezi ntlobo zovavanyo lwamanzi. Unokuthathela ingqalelo izifundo zabucala ukuba ufuna enye yokuyalela umntu ngamnye.

5. Ukuhamba

Ukuhamba yenye yeyona mithambo ilungileyo ngokubanzi, kodwa ukuhamba kunye nokulingana ziinkxalabo zokwenyani xa une-PPMS. Buza ugqirha wakho ukuba kukho nayiphi na into enokukuthintela ekuhambeni.

Nazi ezinye iingcebiso zokuhamba:

• Nxiba izihlangu ezixhasayo.
• Nxiba iziqwenga okanye izihlangu zezinwele zokuxhasa inkxaso eyongezelelweyo kunye nokulinganisela.
• Sebenzisa isihambahamba okanye uswazi ukuba uyayifuna.
• Nxiba impahla yomqhaphu ukuze uhlale upholile.
• Gwema ukuhamba ngaphandle ngaphandle kobushushu (ngakumbi phakathi kwemini).
• Vumela ixesha lokuphumla ngexesha lokuhamba kwakho, ukuba uyayifuna.
• Hlala kufutshane nekhaya (ngakumbi xa uwedwa).

Iindaba ezimnandi zokuhamba kukuba iyafikeleleka kwaye iyafikeleleka. Akunyanzelekanga ukuba uhlawule imali ukuhamba kwindawo yokwenza umthambo. Ngumbono olungileyo, nangona kunjalo, ukufaka umhlobo ohambahambayo ngezizathu ezikhuthazayo kunye nezokhuseleko.

Iingcebiso kunye neengcebiso ngaphambi kokuba uqale

Ngelixa ukuhlala usebenza kubalulekile nge-PPMS, kubalulekile ngokulinganayo ukuthatha izinto kancinci. Kuya kufuneka ukuba uqale usebenzise imithambo ngokuthe ngcembe, ngakumbi ukuba khange usebenze okwexeshana. Iklinikhi yaseCleveland icebisa ukuqala ngokunyusa imizuzu eyi-10 kwaye ekugqibeleni wakhe ukuya kuthi ga kwimizuzu engama-30 ngexesha. Ukuzilolonga akufuneki kube buhlungu.

Unokuthathela ingqalelo:

• Ukuthetha nogqirha wakho malunga nemiba yokhuseleko
• ukucela ukubekwa esweni kwasekuqaleni kunyangi
• ukunqanda imisebenzi ongakhululekanga ngayo ekuqaleni de ube wakha amandla akho
• Ukuthintela imisebenzi yangaphandle ngexesha lamaqondo obushushu ashushu, anokuzandisa iimpawu ze-PPMS