Ingabe Kuyasiza Noma Kulimaze?
Ukuqeqeshwa kwesisindo, okubandakanya ukusebenzisa izisindo ngenkathi uvivinya umzimba, kungasiza umuntu ukuba aqinise imisipha yawo, kuhlanganise nalabo abazungezile amalunga . Imisipha enamandla isiza ekuqiniseni amalunga. Nakuba lokhu kunengqondo futhi kuzwakala njengento okufanele sonke siyenze, ingabe ukuqeqeshwa isisindo kufanelekile kubantu abane- osteoarthritis ?
Ngaphambi kokuba siqhubekele phambili ukuphendula lowo mbuzo, ake sihlele amagama asetshenziswa njalo.
Ukuqeqeshwa kwamandla, ukuqeqeshwa kwesisindo, nokuvivinya umzimba-kukhona okufanayo? Eqinisweni, ukuqeqeshwa kwamandla yisikhathi esibanzi esihlanganisa ezinye ezimbili. Ukuqeqeshwa kwamandla kubhekisela kunoma yikuphi ukuvivinya umzimba okusebenzisa uhlobo oluthile lokumelana nokuqinisa imisipha. Amandla emisipha emisipha yamagciwane ukuze athole isivumelwano. Ukumelana kungadalwa ngokusebenzisa imishini yesisindo, izinsimbi ezithintekayo ngesandla, amabhande wokumelana (isib. Ama-band), namabhola wokumelana. Ukuphikiswa kungadalwa ngokusebenzisa umzimba wakho, futhi.
Abantu abane-osteoarthritis, kanye nezinye izinhlobo ze-arthritis , baye bakhuthazwa ukuthi baqhubeke behamba futhi bahlanganyele emsebenzini wokuzivocavocavoca njalo noma ukuvivinya umzimba . Ngokuyinhloko, ukuvivinya umzimba okuphansi kanye nokusetshenziswa kokuhamba ngezinyawo kugcizelelwe abantu abane-arthritis. Yilokho ngempela umthombo wokudideka. Uma ukumelana nesisindo kwengezwe emgodini wokuzivocavoca, ingabe ubuhlungu ngaphezu kokusiza umuntu osteoarthritis?
NgokukaDkt Mehmet Oz:
Ungaphakamisa izisindo bese wenza umzimba ngendlela enomzimba uma unamalungu amaningi noma ama-osteoarthritis, kodwa kuzodingeka uqaphele kakhulu. Uma ngabe iyiphi ingxenye yokuzivocavoca yakho ibangela ubuhlungu emajoyini ashintshiwe, yeka. Kungase kudingeke ume ukukwenza ezinye izenzo noma uziphathe ngezici ezincane noma ukuphindaphinda okumbalwa. Ukuhlala usebenza kahle futhi kusiza ngokomzimba kusiza ukulawula i-osteoarthritis, kodwa ukuqhubeka nokusebenza ngaphandle kobuhlungu akuwona umqondo omuhle. Ungenza i-osteoarthritis yakho ibe yimbi ngokulimaza ukujoyina.
Yiziphi izifundo ezikushoyo mayelana nesisindo sokuqeqesha kanye ne-osteoarthritis
Ukuhlaziywa kwe-meta-izilingo eziyisishiyagalombili ezilawulwe ngokungahleliwe zokuqeqeshwa kwamandla okuqhuma okuqhubekayo abantu asebekhulile abane-osteoarthritis kwenziwa futhi kushicilelwe emitholampilo eGeriatric Medicine. Ukugxila kubantu asebekhulile kubalulekile ngoba bavame ukukhushulwa ubuchopho bomzimba, kanye ne-osteoarthritis.
Amandla omzimba we-muscle ngokuvamile ayenzeka phakathi nama-20s akho futhi agcinwa ema-60s akho. Kodwa, amandla anqabile futhi ngenkathi uneminyaka engu-80 ubudala, amandla akho ayingxenye yesigamu somuntu osemusha osemusha. Ukulahlekelwa kwesisindo samandla nesisindo okwenzeka ngobudala kuthiwa i-sarcopenia. Ubuthakathaka bemisipha buye buvame kakhulu ne-osteoarthritis, ikakhulukazi emaceleni ama-knees. Ubuthakathaka besisindo obuvela ku-osteoarthritis buxhunyaniswe nengozi eyandayo yokwanda kwemisebenzi nokukhubazeka. Amandla emisipha, ikakhulukazi amandla okuguqa ngamadolo, atholakale evikela ukuthuthukisa ukulinganiselwa okusebenzayo kulabo abane-osteoarthritis.
Ngokusho kwe-meta-analysis, kwakunqunywa nokuthi kubantu abadala, ngisho nalabo asebekhulile kakhulu, amandla angama-muscle angathuthukiswa ngohlelo lokuqeqesha ngamandla okuqhubekayo.
Ukuqeqeshwa kwamandla kungathuthukisa isivinini se- gait , ikhono lokuma esihlalweni , neminye imisebenzi yansuku zonke . Umphumela wokuqeqeshwa kwamandla emsebenzini nokukhubazeka kwabonakala, njengoba kunciphisa ubuhlungu. Lapho umphumela wokuqeqeshwa kwamandla emsebenzini ufaniswa phakathi kwabantu asebekhulile abane-osteoarthritis nalabo abangenalo isifo, umphumela omncane osebenzayo kulabo ngaphandle kwe-osteoarthritis watholakala ngokumelene nomphumela osebenza ngokulinganayo kulabo abane-osteoarthritis.
Izinga elifanele lokuqeqesha abantu abane-osteoarthritis
Kufanele kukhunjulwe ukuthi ukuqeqeshwa kwamandla, uma kungaphezu kwalokho, kungagcizelela amalunga agcizelelwe yi-osteoarthritis, mhlawumbe ubuhlungu obukhulayo nokusebenza okunciphisa.
Kufanele kube nengxoxo mayelana nokuqeqeshwa kwamandla okufanele kakhulu, ikakhulukazi ukuqeqeshwa kwesisindo, kubantu abane-osteoarthritis. Ngaphambi kokuqala uhlelo lokuqeqesha isisindo, uma une-osteoarthritis, kufanele:
- Xoxa ngokuqeqeshwa kwesisindo nodokotela wakho ukuze wazi kahle izinzuzo nezingozi ezingase zibe khona.
- Xhumana nomhlengikazi ngokomzimba mayelana nokuqeqeshwa kwesisindo nge-osteoarthritis. Thola ukudluliselwa kokwelashwa ngokomzimba kusuka kudokotela wakho. Udokotela angakwazi ukukuhlola futhi enze izincomo ezihlelwe zona.
- Funa uhlelo lokuqeqesha isisindo esilawulwayo esikoleni sokuzivocavoca nomqeqeshi womuntu siqu noma emtholampilo wezokwelapha ngomzimba. Isilungiselelo esinqunyiwe siphumelele kakhulu uma kuqhathaniswa nohlelo olusekhaya, ikakhulukazi ekuqaleni. Kubonakala sengathi kukhona ukuzibophezela okukhulu nokunamathela esimweni esiqondisiwe.
- Khumbula umphumela ongase ube yimithi yakho. Uma uthatha imishanguzo ye-analgesic , isibonelo, ingase ifake ubuhlungu bakho futhi ungase uphonse ngokungapheli kwemingcele yakho, ukulimaza noma ukudala izimpawu zakho ze- osteoarthritis zibe zimbi nakakhulu.
Njengoba ulungiselela ukuhlanganyela ohlelweni lokuqeqesha isisindo, kufanele:
- Ukufudumala njengoba uqala! Yenza imisebenzi elula yokulula.
- Sebenzisa izisindo ezilula, ikakhulukazi ekuqaleni, njengoba ujwayele izinqubo ezifanele. Khulisa isisindo ngezinyathelo ezincane uma unomuzwa wokuthi izinga lamanje selibe lula kakhulu.
- Gcina ukulungiswa komzimba okufanele ngesikhathi sokuqeqeshwa kwesisindo-kodwa esinye isizathu esisekela ukuphatha. Ukulungiswa okulungile kusiza ukunciphisa amajoyina.
- Yenza imisebenzi ephikisanayo yamaqembu omzimba ukuze ufinyelele ibhalansi. Uma kunesilinganiso phakathi kwamaqembu e-muscle, ukuzinza okuhlangene kuthuthukisiwe.
- Cabanga ngokugqoka ama-brace orthopedic braces noma izinsizakalo kumajoyini abathintekayo. Noma kunjalo, amabhande we-weightlifting awavunyelwe abantu abane-osteoarthritis.
- Cabanga ukusebenzisa iphakethe elishisayo kumajoyini nezimpande ezithintekile ngaphambi kokuqala isimiso sakho ukunciphisa ubuhlungu nokwandisa ukujikeleza. Amaphakheji ephola angasetshenziswa emva kokuzivocavoca ukuze unciphise ukuvuvukala .
- Gqoka izicathulo ezifanelekile. Uma ugqoka i- orthotic , zama ukuyibeka endaweni ukuqinisekisa ukusekelwa okungcono kakhulu nokulungiswa.
- Okunye phakathi kokuvivinya umzimba nokuzibophezela, ukunciphisa ukucindezeleka nokucindezela amalunga akho.
- Khuphuka ngemuva kwesimiso sakho.
Izwi elivela
Akukho bufakazi bokuthi abantu abadala asebekhulile abane-osteoarthritis abasebenzisa ubuso obungozi obukhulu bezehlakalo ezimbi (isib. Ukuhlupheka okubuhlungu) noma ukuthi abakwazi ukuqinisa imisipha yabo ngokuqhathaniswa nabantu abadala. Eqinisweni, amanye amazinga okuvivinya umzimba angenzeka kungakhathaliseki ukuthi uneminyaka yobudala noma ubukhulu be-osteoarthritis. Ngokwemvelo, singacabanga ukuthi iminyaka ekhulayo noma ukwanda okukhulu kwe-osteoarthritis kungase kudingeke ukuthi kube nokulungiswa kokusebenzisa isisindo esincane ekuqeqesheni isisindo. Kodwa, kusengenziwa, ngezinga elithile elibhekwa njengelifanelekile.
Yiba smart. Uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo, yeka ukuqeqeshwa isisindo noma uhlobo lokuzivocavoca futhi wazise umhlinzeki wakho, umqeqeshi, nodokotela: ubuhlungu obukhulu noma ukuvuvukala emisipha noma amalunga; ukuphuma , ukukhiya , noma ukugoqa kwesigungu esithintekile; ubuhlungu emisipha noma amalunga engakaze avele; ubuhlungu besisu; ubuhlungu besifuba; ubuhlungu be-groin; ukuphelelwa umoya.
> Imithombo:
> Kalunian KC. Imihlahlandlela yesineke yokuqeqesha ukuphikisa isisindo e-Osteoarthritis. Kusesikhathini. Kubuyekezwe u-Agasti 17, 2016.
> I-Latham N ne-Liu C. Ukuqinisa Amandla Kubantu Abadala: Izinzuzo Ze-Osteoarthritis. Imitholampilo e-Geriatric Medicine. Agasti 2010.
> Oz, M. Ungakwazi Ukuphakamisa Ukuphakama Noma Ukwakhiwa Kwempahla Yenza I-Osteoarthritis Yami Yimbi? Sharecare.com.