Ukuzivocavoca ukuqhubela phambili i-MS: Izimvo zomsebenzi kunye noKhuseleko

Umxholo

• Yoga
• Ukusetyenziswa kwamanzi
• Ukwenyusa iintsimbi
• Ukolula
• Ibhalansi yebhola
• Ubuchwepheshe bokulwa
• Ukuzivocavoca umzimba
• Ukuhamba ngebhayisikile okwangoku
• Imidlalo
• Izinto ekufuneka uzigcine engqondweni ngelixa usenza umthambo

Izibonelelo zokwenza umthambo

Wonke umntu uyaxhamla kwimithambo. Yinxalenye ebalulekileyo yokugcina indlela yokuphila esempilweni. Kuma-400,000 amaMelika ane-multiple sclerosis (MS), umthambo uneenzuzo ezithile. Oku kubandakanya:

• ukunciphisa iimpawu
• ukunceda ukukhuthaza ukuhamba
• ukunciphisa umngcipheko weengxaki ezithile

Nangona kunjalo, kubalulekile ukuba ukhangele ugqirha wakho ngaphambi kokuqala nayiphi na inkqubo yokwenza umthambo. Ugqirha wakho unokukucela ukuba usebenze ngokuthe ngqo kunye nengcali yomzimba okanye yomsebenzi de ube ufundile ukwenza imithambo ngaphandle kokusebenza kakhulu kwezihlunu zakho.

Nazi iintlobo ezisithoba zokuzilolonga onokuzenza ngokwakho okanye ngoncedo lwephysical therapist. Olu vavanyo lwenzelwe ukukunceda ugcine umgangatho wobomi ophezulu kunye nokunciphisa iimpawu zakho.

Yoga

I-Oregon yeYunivesithi yezeMpilo kunye neNzululwazi yafumanisa ukuba abantu abane-MS abasebenzisa i-yoga bafumana ukudinwa okuncinci xa kuthelekiswa nabantu abane-MS abangazange bayenze i-yoga.

Ukuphefumla kwesisu, okwenziwa ngexesha leyoga, kunokunceda ukuphucula ukuphefumla kwakho nokuba awuyenzi iyoga. Eyona nto ibhetele uphefumla, igazi elilula liyakwazi ukujikeleza emzimbeni wakho. Oku kuphucula impilo yokuphefumla kunye nentliziyo.

Ukusetyenziswa kwamanzi

Abantu abane-MS bahlala befumana ubushushu, ngakumbi xa besenza imithambo ngaphandle. Ngenxa yeso sizathu, ukuzivocavoca echibini kuya kukunceda uhlale upholile.

Amanzi akwanobushushu bendalo obuxhasa umzimba wakho kunye nokwenza intshukumo ibe lula. Unokuziva ubhetyebhetye ngakumbi kunokwenza xa ungekho emanzini. Oku kuthetha ukuba unganakho ukwenza izinto echibini ongenakuzenza ngaphandle kwedama, njenge:

• zolula
• Phakamisa iintsimbi
• yenza umthambo we-cardio

Kwakhona, le misebenzi inokunyusa impilo kunye nengqondo.

Ukwenyusa iintsimbi

Amandla okwenene okuphakamisa ubunzima ayisiyiyo into oyibonayo ngaphandle. Yinto eyenzekayo ngaphakathi emzimbeni wakho. Uqeqesho lwamandla lunokunceda umzimba wakho womelele kwaye ubuye ngokukhawuleza ekonzakaleni. Inokukunceda ukunqanda ukwenzakala.

Abantu abane-MS banqwenela ukuzama ubunzima okanye uqeqesho lokuchasa. Umqeqeshi wezonyango oqeqeshiweyo okanye umqeqeshi unokulungelelanisa inkqubo yokuzivocavoca kwiimfuno zakho.

Ukolula

Ukolula kunikezela ngezibonelelo ezifanayo neyoga. Oku kubandakanya:

• ukuvumela umzimba ukuba uphefumle
• ukuthomalalisa ingqondo
• izihlunu ezikhuthazayo

Ukolula kunokunceda:

• yonyusa uluhlu lokuhamba
• ukunciphisa uxinzelelo lwezihlunu
• ukwakha amandla emisipha

Ibhalansi yebhola

I-MS ichaphazela i-cerebellum kwingqondo. Eli candelo lobuchopho bakho linoxanduva lokulinganisa kunye nokulungelelanisa. Ukuba unengxaki yokugcina ibhalansi, ibhola eseleyo inokunceda.

Ungasebenzisa ibhola eseleyo ukuqeqesha amaqela amakhulu emisipha kunye namanye amalungu omzimba emzimbeni wakho ukuhlawulela ibhalansi kunye nobunzima bokulungelelanisa. Ibhalansi okanye iibhola zamayeza zinokusetyenziswa kuqeqesho lwamandla.

Ubuchwepheshe bokulwa

Ezinye iindlela zobugcisa bemfazwe, ezinje nge-tai chi, zinefuthe eliphantsi kakhulu. I-Tai chi iye yathandwa kubantu abane-MS kuba iyanceda ngokuguquguquka kunye nokulinganisela kunye nokwakha amandla angundoqo.

Ukuzivocavoca umzimba

Nawuphi na umthambo ophakamisa ukubetha kwakho kwaye unyuse izinga lokuphefumla kwakho unikezela ngezibonelelo ezininzi zempilo. Olu hlobo lokuzilolonga lunokunceda nokulawula isinyi. I-Aerobics yindlela elungileyo yokunyusa inkqubo yokhuselo lwendalo yomzimba wakho, ukunciphisa iimpawu ze-MS, kunye nokwakha amandla. Imizekelo yokuzivocavoca i-aerobic ibandakanya ukuhamba, ukuqubha, kunye nokuhamba ngebhayisikile.

Ukuhamba ngebhayisikile okwangoku

Ibhayisikile yesiqhelo inokuba ngumceli mngeni omkhulu kumntu one-MS. Nangona kunjalo, ukuguqula ibhayisekile, njengokuhamba ngebhayisikile, kunokuba luncedo. Usaya kuqubha nje ngebhayisikile yesiko, kodwa awuzukuba naxhala malunga nokulingana kunye nokulungelelanisa kuba ibhayisekile imile.

Imidlalo

Imisebenzi yezemidlalo ikhuthaza ukulingana, ukulungelelanisa kunye namandla. Eminye yale misebenzi ibandakanya:

• ibhola yomnyazi
• ibhola yesandla
• igalufa
• intenetya
• ukukhwela ngemva ehashini

Uninzi lwezi zinto zinokuguqulwa kumntu one-MS. Ukongeza kwizibonelelo zomzimba, ukudlala umdlalo owuthandayo kunokuba luncedo kwimpilo yakho yengqondo.

Izinto ekufuneka uzigcine engqondweni ngelixa usenza umthambo

Ukuba awukwazi ukugcina ngokwasemzimbeni kunye neemfuno zendlela yemithambo engama-20 okanye engama-30, ungahlulahlula. Imizuzu emihlanu yokuzilolonga inokuba luncedo kwimpilo yakho.