Ukuzivocavoca kubalulekile kubantu abane- arthritis kanye neziguli eziye zashintshwa ngokuhlanganyela. Ukugcina isisindo sakho phansi futhi imisipha yakho iqine kungasiza ukubambezela ukushintshwa okuhlanganyelwe futhi uthuthukise imiphumela yakho yokuhlinzwa emva kokuhlinzwa okuhlanganyelwe ngokujoyina.
Kodwa-ke, kungaba yinselele ukwazi ukuthi imiphi imisebenzi ephephile futhi ingenziwa ngaphandle kobuhlungu.
Kubantu abane-arthritis, ubuhlungu obuhlangene bungaphazamisa imisebenzi ethile yokuzivocavoca. Kulabo abanokubambisana, bangase bafune izinketho ezingeke ziholele ekulimaleni kokushintshwa. Nazi izindlela eziningana zokuzivocavoca ukuze ungabi nobuhlungu, naphezu kwe-arthritis yakho. Lokhu kungase kube ukukhetha okuhle kakhulu kubantu abanezindawo ezihlangene futhi bafuna ukuqinisekisa ukuthi kuqhubeka isikhathi eside ngangokunokwenzeka.
Pilates
I-Pilates iyindlela enamandla yokuqinisa imisipha ebaluleke kakhulu emzimbeni (oyinhloko) ngendlela ephansi, ethintekile. Ungase ucabange ukuthi i-Pilates ayikwazi ukugqugquzela ukuqeqeshwa okwanele, kodwa abadlali abaqeqeshiwe nabaqeqeshi bezemidlalo abavumelani. I-Pilates isiye ithuluzi elidumile lokuphathwa nokulimala kokulimala ngisho nabadlali abaqeqeshiwe. I-Pilates iphephile ngamalungu futhi ingasiza ekuthuthukiseni imishini yomzimba.
Yoga
I-Yoga ingenye yezinto ezivame ukwenza imisebenzi yokuzivocavoca, futhi ngokuvamile yinto elula yokuthola imfundo nokusekelwa kwabantu abafuna umsebenzi omthelela ophansi.
I-Yoga ihlanganisa imisebenzi elula, yokuphumula, namandla. Ngenkathi abantu abane-arthritis bangase babe nemikhawulo ekuhambeni kwabo, ngokuvamile bangashintsha i- yoga poses evumela ukubamba iqhaza . Qinisekisa ukuthi ukhuluma nomfundisi wakho mayelana nanoma yikuphi ukulinganiselwa ongase ube nakho ukuhamba.
Amanzi Aerobics
Ukusebenza emanzini kuyindlela yokwenza imisebenzi evamile ngaphandle komthelela wokusebenza ngaphandle komhlaba.
Ukusebenza kwamanzi kungabandakanya i-aerobics, ukuhamba, ukugijima noma cishe noma yini enye. Ngisho nemidlalo ingadlala emanzini (isib. Polo amanzi, basketball, njll), ukuvimbela ubuhlungu obuhlangene.
Ukubhukuda
Ngokubhukuda, amalunga akho asekelwa ngamanzi, alulaze ubuhlungu be-arthritis. Kubantu abano-arthritis obukhulu kakhulu emlonyeni wabo noma emadolweni abo, ukubhukuda kungenziwa nge-pull-buoy ukunikeza umsebenzi omuhle wokuzivocavoca umzimba ngaphandle kokubeka noma yikuphi umthwalo esikhwameni noma emadolweni.
Ukuhamba ngebhayisikili
Ukuhamba ngebhayisikili kungenye yezincomo engizikhonzile, ngoba akuyona nje indlela ewumphumela ophansi wokuzivocavoca, kodwa ukuhamba kwebhayisikili kuyishukumisela ukuba i-cartilage ibe ngaphakathi. Ukuhamba ngebhayisikili kunika umsebenzi omuhle wezinsizi kanye nesifo senhliziyo futhi ukhulula amalunga anamandla ajwayelekile kubantu abane-arthritis. Qala ngokuhamba ngebhayisikili, bese uhamba ngaphandle uma uqina.
Isisindo samashini
Ukuqeqesha ngezisindo kungasiza ukuqinisa imisipha futhi kuyindlela enhle kakhulu yokuvuselela impilo yethambo. Ukusebenzisa izisindo kufanele kwenziwe ngokuphepha, kodwa ngokufundiswa okufanele, cishe noma ubani angafunda ukuqeqeshwa okunamandla okuqeqeshwa kwamandla ambalwa. Ngisho nangezimbumbulu ezimbalwa nolunye ulwazi oluyisisekelo, ukuqeqeshwa kwesisindo kungahle kuphelele isifo samathambo.
Ukuhamba
Ukuhamba ngumsebenzi ozithandayo weziguli eziningi ze-arthritis. Nakuba kungewona umsebenzi omuhle kunazo zonke labo abane-arthritis, ukuhamba ngokuzivocavoca kungcono kunokuba kungabikho ukuzivocavoca nhlobo. Ngakho uma ufuna ukuhamba, hamba! Kunezindlela ezithile zokuguqula ukuhamba kwakho ukuze uthole ukuqeqeshwa okungcono, kufaka phakathi ukuzama ukuhamba kwesikhathi nokuhlanganisa izingalo zakho.
Tai Chi
I-Tai chi iyaqhubeka isetshenziselwa ukwelashwa okuhambisanayo kwezimo ezihlukahlukene zezokwelapha futhi inezinzuzo kokubili kokusebenza ngokomzimba kanye nempilo yengqondo. Abantu abane-arthritis baye baboniswa ukuthi banezinhlungu ezingaphansi kwe-arthritis lapho benza imisebenzi ye-tai chi.
Ukuvivinya umzimba okuphansi kusiza ngokulinganisela, ukuhamba, namandla.
Izwi elivela
Njengoba ubona, kunezinketho eziningi zokuzivocavoca, ngisho nalabo abanezinhlungu ezihlangene ezivela e-arthritis. Ukuzivocavoca kuboniswe ukuthi kuyasiza kuziguli ezine-arthritis kokubili nangemva kokuhlinzwa okubambisene ngokuhlanganyela. Umkhuba omuhle ungenziwa ngaphandle kobuhlungu obandayo futhi ngaphandle kokufaka umonakalo ekuhlanganyeleni okufakwe esikhundleni esanda kulandelwa. Ngenkathi kufanele uxoxe ngaso sonke isikhathi uhlelo olusha lokuzivocavoca nodokotela wakho, cishe njalo iziguli zithola izinzuzo uma zihlanganyela njalo emsebenzini wokuzivocavoca. Ungavumeli i-arthritis yakho ikuhole endleleni yokuphila yangasese - bheka enye inketho ezokuvumela ukuthi uqhubeke uhamba futhi uhlale unamandla.
Imithombo:
> Geneen LJ, Moore RA, Clarke C, Martin D, Colvin LA, Smith BH. "Ukuzivocavoca umzimba nokuzivocavoca ubuhlungu obungapheli kubantu abadala: ukubuka konke okubukezwayo kwe-Cochrane" I-Cochrane Database Syst Rev. 2017 Apr 24; 4: CD011279