Ndaguqukela kuQeqesho loBunzima beNtlungu eDibeneyo, kodwa andikaze Ndive ukuba ndimhle ngakumbi

Umxholo

• Uqeqesho lobunzima kwi-osteoarthritis
• Ndiziva ndomelele kwaye ndimhle
• Ukuhlala ukhuthazeka
• Yise kude

Ndandinobulungu bokuzivocavoca eBrooklyn iminyaka esixhenxe. YMCA kwiAtlantic Avenue. Kwakungekho mnandi, kwaye kwakungekho mfuneko yokuba: Yayiliziko loluntu lokwenyani, kwaye licoceke kakhulu.

Bendingazithandi iiklasi zeyoga kuba khange ndonwabele utitshala ethetha ngayo yonke le nto, kwaye ixesha elininzi kwi-elliptical landenza ndanesiyezi. Kodwa bendilithanda ichibi- kunye negumbi lobunzima. Ndandikuthanda kakhulu uqeqesho lwamandla. Ngokwesiqhelo idomeyini eyindoda, bendisoloko ndingumfazi kuphela kwigumbi lobunzima, kodwa andikuvumelanga oko ukuba kundinqande. Njengomfazi okwiminyaka yama-50, kwakumnandi kakhulu ukubetha oomatshini.

Kwaye ndinembali yosapho yamathambo, ndifuna ukugcina amathambo kunye nezihlunu zonwabe. Ingangathi iyaphikisana, kodwa uqeqesho lwamandla olwenziweyo alunakukhulisa iintlungu ezidibeneyo kunye nokuqina kwe-osteoarthritis (OA). Ngapha koko, ukungazilolongi ngokwaneleyo kunokwenza ukuba amalungu akho abe buhlungu kwaye aqine.

Oku kufuneka kuchaze ukuba kutheni ndiziva ndiphila ndihamba ndibuya ejimini.

Uqeqesho lobunzima kwi-osteoarthritis

Xa ndisezintlungwini, eyona nto ndiyifunayo yiphedi yokufudumeza, ibuprofen, kunye nento yokubukela. Kodwa amayeza-kunye nomzimba wam-bonisa into eyahlukileyo. Kwezinye iimeko, ngakumbi abasetyhini, uqeqesho lwamandla ayiphenduli kuphela ekunciphiseni iintlungu, kodwa zisenza sizive sonwabile.

Nokuba iArthritis Foundation iyavuma, yongeza ukuba umthambo usinika ii-endorphins eziphucula impilo, ukukwazi ukulawula iintlungu, kunye nokulala. Ipapashwe kulindixesha weeKlinikhi zeGeriatric Medicine ithi abantu bazakuxhamla kuqeqesho lokomelela, nokuba bangakanani ngeminyaka- “nditsho nabadala badala abane-OA.”

Andizange ndichithe iiyure kunye neeyure ukuze ndibone izibonelelo kwangoko, nazo. Nokuba umthambo olinganiselweyo unokunciphisa iimpawu zesifo samathambo kwaye kukuncede ugcine ubunzima obusempilweni.

Ndiziva ndomelele kwaye ndimhle

Ndidla ngokudinwa kwaye ndikhathazeke ndilele. Kungekudala okanye kamva, ndiyazi ukuba kufuneka ndihambe. Kwaye ndihlala ndivuya njalo. Ndiyazi nokuba umzimba wam awufezekanga ngokwemigangatho yesiqhelo yenkcubeko, kodwa ijongeka intle kum.

Kodwa njengoko ndandisiya exesheni, ndandisiya ndingonwabanga ngomzimba wam, kuquka nokuqina okuncinci kumalungu. Ngubani ongayi kuba?

Ukukhuthazwa ukunceda ukunciphisa iintlungu ezidibeneyo kwaye kujongeke ngcono, ndiqale uqeqesho lwamandla rhoqo.

Umgaqo wam wawusithi: Ukuba kubuhlungu, ungayenzi. Ndihlala ndiqinisekisa ukufudumeza kumatshini wokubheqa, endiwuthiyileyo. Kodwa nokuba sekutheni, ndizinyanzele ukuba ndinyamezele. Kuba nantsi into ehlekisayo - emva kokuphendula ngakunye, ukubila kunye nokuphefumla, ndafumana imvakalelo yomzimba engachazekiyo. Ukugqiba kwam, amathambo kunye nezihlunu zam zazingathi ziyacula.

Iindawo ezintathu eziphambili zamandla omzimba yitroli kunye nomqolo, umzimba ongaphezulu, kunye nomzimba ongezantsi. Ke ndijikeleze iindlela zam ukugxila kwezi nganye. Ndisebenzise i-lat pulldown, i-cable biceps bar, umatshini wokushicilela umlenze, kunye nokuphakamisa umlenze oxhonyiweyo, kunye nabanye abambalwa. Ndenze iiseti ezi-2 zokuphindaphinda ezili-10 ngaphambi kokunyusa ubunzima bam.

Ndihlala ndiphole kwaye ndenza izinto ezimbalwa ndizikhumbula kwiindlela zam zeyoga. Emva koko bendiziphatha ngokwam kwigumbi elinomphunga-ebelilulonwabo. Andisebenzi nje ngaphakathi ngaphakathi nangaphandle, kodwa bendisazi ukuba ndenza konke okusemandleni ukukhusela i-OA.

Ndikhumbula ndibuya ejimini kwakanye, ndamisa iqhekeza lesipinatshi kunye nekomityi yeti eluhlaza, ndaziva ndimhle kwaye ndomelele.

Emva kokuba ndiqale le nkqubo, ndayeka ukukhathazeka malunga nokuthoba umzimba kunye nokuziqhelanisa nenkcubeko yomzimba ogqibeleleyo. Uqeqesho lwamandla, kwelo nqanaba - inqanaba lam - yayingengokupompa isinyithi iiyure.

Ndandingenguye umthambo womthambo. Bendihamba kathathu ngeveki kangangemizuzu engama-40. Andizange ndikhuphisane nabani na. Besele ndiyazi wayenjalo ulungele umzimba wam; nayo waziva kuhle nyhani. Ngoku ndiyayiqonda into ebenza abantu babuye. "Indawo yokuzivocavoca ephezulu" endandiyiva emva kweseshoni nganye iyinyani, zitsho iingcali.

"Ukuqeqesha amandla kwiinkqubo zengqondo ngokukhawuleza ngokukhuthaza iindlela ze-neural ezenza abantu bazive bhetele ezibandakanya iingqondo (zive kakuhle) iikhemikhali ezifana ne-serotonin, i-dopamine kunye ne-endorphins," kuchaza uClaire-Marie Roberts, umfundisi ophezulu kwizengqondo zezemidlalo, kudliwanondlebe neTelegraph.

Ukuhlala ukhuthazeka

Njengabantu abaninzi, ndijonga kwabanye ukuze ndikhuthazwe xa ndifuna loo Push. Kwi-Instagram, ndilandela uVal Baker. Iprofayili yakhe ithi ungumqeqeshi weminyaka engama-44 oqeqesha abahlali kunye nomkhosi njengenxalenye ye-US Air Force Reserve. Ungumama wabantwana abahlanu "oziqhenyce ngomzimba wakhe kunye neempawu zokuzolula ezifumene ethwele abantwana bakhe."

U-Baker uyandikhuthaza kuba ukutya kwakhe kunemifanekiso yabantwana bakhe abathandekayo kuphela, kodwa kwanowasetyhini obonakala ewola umzimba wakhe, ekuthiwa ziziphene kunye nazo zonke.

Ndikwalandela uChris Freytag, umqeqeshi wezempilo oneminyaka engama-49 othumela iingcebiso zokuzilolonga, iividiyo kunye nemiyalezo ekhuthazayo. Ungumzekelo omhle kumadoda nabasetyhini abakwiqela lam leminyaka abacinga ukuba uqeqesho lwamandla alulolwabo. Jonga kuye kwaye uyazi ukuba akuyonyaniso kwaphela! Into endiyithandayo ingakumbi ngoFreytag kukuba ukhuthaza abalandeli bakhe ukuba bayeke ukukhangela "umzimba ogqibeleleyo" - yile nto kanye ndiyenzileyo.

Yise kude

Namhlanje, andisaziqeqesheli umzimba ogqibeleleyo-kuba ndiziva ndilungile emva kokuzivocavoca, ayinamsebenzi into yokuba ndinxiba isayizi ye-14, ngamanye amaxesha ubukhulu be-16. Ndiyayithanda into endiyibonayo esipilini kwaye ndiyayithanda indlela endiziva ngayo .

Ndifumene uqeqesho lobunzima kuba bendinethemba lokufumana indlela yokunceda ngentlungu edibeneyo kunye nokukhusela i-OA - kodwa ndizuze okuninzi kakhulu. Njengoko ndizingela indawo yokuzivocavoca kwidolophu entsha, ndonwabile ngokubuyela esiqhelweni. Iminyaka esixhenxe yoqeqesho lobunzima indincedile ndaziva ndomelele kwaye ndimhle. Undifundisile ukuba ngelixa umzimba wam ungagqibekanga ngokwemigangatho yoluntu, usabonakala umhle kum.

ULillian Ann Slugocki ubhala ngempilo, ubugcisa, ulwimi, ezorhwebo, itekhnoloji, ezopolitiko kunye nenkcubeko ye pop. Umsebenzi wakhe, otyunjelwe iPushcart Prize kunye neWebhu eNgcono kwiWebhu, upapashiwe eSalon, kwiDaily Beast, eBUST Magazine, eNervous Breakdown, nakwabanye abaninzi. Unesidanga semasters esivela kwi-NYU / iGallatin School ngokubhaliweyo, kwaye uhlala ngaphandle kwesixeko saseNew York kunye noShih Tzu, Molly. Fumana ngakumbi ngomsebenzi wakhe kwiwebhusayithi yakhe kwaye umthumele nge-tweet @lukinie