Tsiba ukubaleka: Enye indlela yokuziQhelanisa neMithambo ePhezulu

Umxholo

• Ukuzivocavoca okunefuthe eliphantsi kuthelekiswa njani nokusebenza?
• 1. Ukuhamba ngebhayisikile
• 2. Umqeqeshi okweqanda
• 3. Amanzi abalekayo
• 4. Ukuhamba
• 5. Nyathela i-aerobics
• Yise kude

Abo baziva umzekeliso "imbaleki ephezulu" baya kukuxelela ukuba awukho omnye umsebenzi onokuthelekiswa nokubaleka. Kodwa umthambo onefuthe eliphezulu awunakulunga ukuba unomonakalo emadolweni akho okanye kwamanye amalungu.

Ukuzivocavoca okunefuthe eliphantsi kuthelekiswa njani nokusebenza?

Ukubaleka kunokuba nezibonelelo kwabanye abantu, kodwa uninzi loogqirha alunakucebisa umthambo ophembelela kakhulu ukuba unedolo okanye i-osteoarthritis. Oku kunokudanisa, kodwa kukho ezinye iindlela.

Uqeqesho olunqamlezileyo lusebenza kwisiseko sokuba uhlobo olunye lokuzilolonga lunokuphucula ukusebenza kwembaleki kwenye. icebisa ukuba ukuqubha, umzekelo, kunokunceda ukuphucula ukusebenza ekusebenzeni, nangona isebenzisa izihlunu ezahlukeneyo.

Uqeqesho olunqamlezileyo lunokubonelela ngenye indlela iimbaleki ezithatha ikhefu ngenxa yokulimala ngokwasemzimbeni, ukugqithisa ngaphezulu, okanye ukudinwa.

Nokuba ufuna ixesha lokufumana kwakhona ekonzakaleni okanye ujonge nje ezinye iindlela ezinefuthe elisezantsi lokuxuba izinto, ezi ndlela zisebenzayo zinokulunga.

1. Ukuhamba ngebhayisikile

Ukuhamba ngebhayisikile kunika enye indlela efanelekileyo yokubaleka. Njengokubaleka nje, ungonwabela ukuhamba ngebhayisikile ngaphakathi okanye ngaphandle, ngenxa yeebhayisikile ezimileyo kunye nabaqeqeshi beebhayisekile.

Ukuhamba ngebhayisikile kukuvumela ukuba ugcine kwaye uphucule impilo yakho ngaphandle koxinzelelo kumalungu akho kunye neempawu zakho.

Ndikhwele kwibhayisikile yendlela, kwindawo yokumisa ibhayisekile ekhaya okanye kwindawo yokuzivocavoca, okanye zama iklasi yokuhamba ngebhayisikile engaphakathi ukuze usebenze ngokuzilolonga okunokuthi kunike iimbaleki uhlobo olutsha oluphakamileyo.

Sebenzisa ibhayisekile ukuhamba ngeenxa zonke ayisiyonto ilungileyo kuphela kwimpilo yakho, kodwa ikwangcono nakwimo engqongileyo. Apho kunokwenzeka, cinga ukukhwela ibhayisikile ukuya emsebenzini okanye evenkileni endaweni yokusebenzisa imoto.

2. Umqeqeshi okweqanda

Yithande okanye uyithiye, umqeqeshi we-elliptical unikezela ngolunye uqeqesho olugqwesileyo kwiimbaleki ezonzakeleyo okanye ezijonge ukuphumla amalungu azo.

Oomatshini be-elliptical bayakuvumela ukuba ulingise intshukumo yokusebenza. Nangona kungumsebenzi wokuthwala ubunzima, yimpembelelo ephantsi kumalungu akho.

Oku kuthetha ukuba unokomeleza izihlunu ozisebenzisayo xa ubaleka ngaphandle kwefuthe kumalungu akho. Xa kuthelekiswa nokusebenzisa i-treadmill, abaqeqeshi be-elliptical lukhetho olunefuthe eliphantsi.

Ukujolisa kwizindululo ezifanayo ngokufanayo nefom yakho yesiqhelo esebenzayo kunye nokuncamathela kwishedyuli yoqeqesho efanayo kuya kukunceda uwenze wonke lo msebenzi kwaye ugcine inqanaba lomzimba wakho.

3. Amanzi abalekayo

Iimbaleki ezifuna utshintsho kodwa zinandipha kuphela ukubaleka zinokufumana ukuqhuba kwamanzi, okanye ipulazi ebalekayo, ulungelelwaniso olulungileyo.

Kanye njengoko igama libonisa, ukubaleka kwamanzi kubandakanya ukubaleka emanzini, rhoqo kwisiphelo esinzulu sedama lokuqubha elinebhanti ye-aqua ukubonelela ngokudlamka.

Olu tshintsho lukuvumela ukonwabele izibonelelo ezivela kwisindululo sokusebenza ngaphandle kwempembelelo kumalungu akho.

Ukufumana okuninzi echibini lokubaleka, jolisa kwifom yakho, uhlale uhambelana nokuhamba kwakho okuqhelekileyo.

Ukulandela ishedyuli yoqeqesho efanayo neshedyuli yakho yokubaleka kuya kukunceda ufumane olona khetho lodwa ngelixa unika ikhefu kumalungu akho.

4. Ukuhamba

Ngokuchasene nenkolelo edumileyo, ukuhamba yeyona ndlela isebenzayo kwiimbaleki ezifuna izibonelelo ezifanayo zempilo ngaphandle kwempembelelo kumalungu azo.

Uphononongo olupapashwe yi-American Heart Association lufumanise ukuba ukuhamba kwakusebenza njengokusebenza ekwehliseni umngcipheko wexinzelelo, isifo seswekile kunye ne-cholesterol ephezulu.

Isitshixo kukuhamba umgama ofanayo, onokuthatha ixesha eliphindwe kabini, ukuze ufumane izibonelelo ezifanayo njengoko ubuya kubaleka.

Kunye nezibonelelo zezempilo, uya kukonwabela umoya omtsha kunye nokubukeka okwenza ukuba ukusebenza kube nomtsalane.

5. Nyathela i-aerobics

Ukuthatha iklasi ye-aerobics yeklasi okanye ukusebenza kwividiyo yesinyathelo kunika amandla amakhulu kunye nefuthe lokuzilolonga. Kulula kumalungu kunokuba usebenze kodwa usasebenza ekuphuculeni amandla emisipha kunye nokunyamezela kwentliziyo.

Inye ukusuka ku-2006 yafumanisa ukuba inyathelo lokuzivocavoca i-aerobics linika umthwalo we-biomechanical owela phakathi kwento onokuyifumana ekuhambeni nasekubalekeni. Isitshixo kukwenza intshukumo ngokufanelekileyo nangokukhuselekileyo ukuthintela ukwenzakala.

Yise kude

Iingcali zincomela umsebenzi womzimba wabantu abane-osteoarthritis yamadolo. Izikhokelo ezipapashwe ngo-2020 zikhankanya ukuhamba, ukuhamba ngebhayisikili, i-aerobic, kunye nokusetyenziswa kwamanzi. Bacebisa nge-tai chi kunye neyoga.

Le mithambo inokukunceda:

• gcina ubunzima bakho
• Yakha izihlunu ukuxhasa amalungu akho
• ukunciphisa uxinzelelo

Ukubaleka akunakulunga ukuba unengxaki yedolo ngenxa, umzekelo, kwi-osteoarthritis okanye ukwenzakala. Umsebenzi onefuthe elisezantsi unokuba luncedo ngakumbi.

Buza ugqirha wakho, ugqirha womzimba, okanye ugqirha wezemidlalo malunga nokhetho lwakho. Khetha umsebenzi owuthandayo nofikelela kuwo.

Unokuba nomnqweno wokucinga ngokuzivocavoca neqela okanye nomqeqeshi wakho, njengoko abanye abantu bekufumanisa oku kukhuthaza ngakumbi.

Xa uzama umatshini omtsha okanye umsebenzi, qiniseka ukuba ufumana uqeqesho olufanelekileyo. Ukusebenzisa izixhobo zokuzivocavoca ngokuchanekileyo kunokukhokelela komnye umonakalo.