Yintoni ejongene nokuvuza kweSinyi ngexesha lokuSebenza kwakho?

Umxholo

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Ke uyatyumza amaxesha ngexesha leklasi ye-HIT, ubonise i-burpees ukuba ngubani umphathi, kunye nokutsiba-ngeyona nto ibalaseleyo kubo xa-oops-into encinci ikhutshiwe. Hayi, akuyiyo ukubila, ngokuqinisekileyo yinto encinci ye-pee. (Le yenye yeengcinga zokwenyani onazo kwiklasi ye-HIIT.)

Nokuba zimbini ngaphantsi, tsiba i-squats, i-sprints, okanye ukutsiba iijacks ezikufumanayo, ukude nokuba uwedwa ukuba ufumana ukuvuza kwesinyi phakathi ngexesha lokuzilolonga. Kuqikelelwa ukuba i-15 yezigidi zabasetyhini base-US bafumana uxinzelelo lwe-urinary incontinence (SUI). Kulapho ke uchama kancinci ngelixa usenza umthambo, ukukhohlela, ukuthimla, njl., NgokukaMbutho weSizwe weLizwekazi (NAFC).

Hayi, olu "stress" alunanto yakwenza noxinzelelo lwe ~emotional~ oye ube nalo xa umphathi wakho engumngxuma o-A okanye ikhalenda yakho ijongeka njengekaRakeli. Glee. Kule meko, uxinzelelo lubhekisa kuxinzelelo lwangaphakathi lwesisu olutyhala kwisinyi sakho, utshilo u-Elizabeth Kavaler, M.D., ugqirha we-urogynecologist kwiTotal Urology Care yaseNew York. Ngokusisiseko, ukuba kukho uxinzelelo olwaneleyo kwisinyi sakho-nokuba lusuka ekugobeni, ekuphakamiseni, ukuthimla, ukukhohlela, okanye umthambo omandla-kwaye izihlunu zakho zomgangatho we-pelvic azomelelanga kakhulu, umchamo omncinci unokuphuma.

Kodwa kutheni abanye abantu basetyhini benalo mbandela ngelixa abanye bonwabile bekwi-SoulCycle ngaphandle kwe-squirt ebonakalayo? Isizathu esingunobangela sisisipha esibuthathaka se-sphincter (esibambe i-urethra ivaliwe) kunye / okanye umgangatho we-pelvic obuthathaka (izihlunu ezixhasa isinyi, isibeleko kunye nesisu), ngokwe-NAFC. Abo banokuba buthathaka ngenxa yezizathu ezahlukeneyo, esona siqhelo kukuguga nokukhulelwa / ukuzala, utshilo u-Alyssa Dweck, MD, ugqirha wezifo zabasetyhini waseNew York City kunye nombhali Ukugqibezela u-A ukuya ku-Z kwi-V yakho. Ngapha koko, i-SUI ichaphazela naphi na ukusuka kwi-24 ukuya kwi-45 ipesenti yabasetyhini abangaphezu kweminyaka engama-30, ngokutsho kwejenali. Ugqirha waseMelika waseMelika. Ezinye izizathu zibandakanya utyando lwe-pelvic (njenge-hysterectomy), i-genetic predisposition, kunye noxinzelelo olungapheliyo kwi-bladder-izinto ezifana nokukhwehlela okungapheliyo, ukuqhina, kunye nokuba nomzimba ogqithiseleyo, utsho uDkt Kavaler. Kwakhona kuluhlu? Ukuphindaphinda okuphakanyisiweyo okunzima okanye ezemidlalo ezinefuthe eliphezulu, ngokwe-NAFC.

Ezinye iindaba ezimnandi: Ukuvuza okuncinci ngoku akuthethi ukuba iidiaper zabantu abadala zikwikamva lakho elikufutshane. UGqr. Kavaler uthi: “Kudla ngokungabi nankqubela, ngoko akuthethi ukuba xa unabantwana kuya kuba mbi ngakumbi. Kwiindaba ezingcono, ukubheja kwakho ukunciphisa umngcipheko we-SUI kukhululekile kwaye kulula, kwaye mhlawumbi sele uvile ngayo-yep, kegels. UGqr. Kavaler ucebisa iiseti ezintathu ze-10 ukuya kwi-15 kegels kusuku lwakho lonke. (Nantsi indlela yokwenza i-kegels ngendlela eyiyo.) Unokubamba i-tracker entsha ye-kegel ukuba ufuna ukuthatha uqeqesho lwakho lomgangatho we-pelvic ukuya kwinqanaba elilandelayo. Yazi nje ukuba abayi kwenza umlingo kwaye kungathatha iiveki ezimbalwa ukuqaphela uphuculo, utshilo uGqr. Dweck. (Ibhonasi: Benza isondo nokuba ngcono.)

Ukuba unomdla malunga nokuvuza okuchazayo, yichaze nje kwigyno yakho. Unokukunceda ukuba uqonde ukuba ngaba yi-NBD, ukuba ukuqinisa imisipha yakho ye-pelvic kuya kunceda, okanye ukuba ufanele ubone ingcali (njenge-gynourologist okanye i-pelvic floor physical therapist), uthi uDkt Kavaler. Kwaye, i-PSA: Ukuba lo mbandela uvele ngokukhawuleza kunye nomnqweno oqhelekileyo wokuhamba okanye kunye nomchamo onegazi, kukho ithuba lokuba akusiyo i-SUI kwaye lusulelo lwe-urinary tract (UTI), utsho uGqr Dweck.

Ungalugcina usuku lwakho kude, kodwa inani elithile lokuvuza kwesinyi ngexesha lokufa linokuba likamva lakho lokuzilolonga. Stock on some leggings black and Icon Pee-Proof Underwear (made by THINX, the revolutionary panties brand), kwaye wamkele ezinye zeendawo ezingathandekiyo zokufumana ukulunga.

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