Ukuqeqesha Amandla Kwabantu abane-Arthritis

Izinzuzo Eziningi Ezivela Ekuqeqesheni Amandla

Nakuba ukuzivocavoca kwe-aerobic kunezinzuzo eziningi zempilo ezinhle kakhulu ezifana nokugcina inhliziyo nemaphaphu nokukhula kwempilo yegazi - akusho ukuthi imisipha yakho iqine ukuqeqeshwa kwamandla.

• Ukuqinisa umzimba kungasiza ukugcina noma ukwandisa amandla omzimba.

• Imisipha enamandla isekela futhi ivikele ama-joints abathintekayo yi-arthritis.

Izinzuzo zezeMpilo Zokuqeqesha Amandla

Ucwaningo luye lwabonisa ukuthi ukuzivocavoca okuqinisayo kokubili kuphephile futhi kuphumelele kwabesifazane namadoda abo bonke ubudala, kuhlanganise nalabo abangenayo impilo ephelele.

Ukuqeqeshwa kwamandla kungasiza ukunciphisa izimpawu zezifo eziningi kanye nezimo ezingapheli, phakathi kwazo:

• ukuphefumula kwamathambo
• Isifo senhliziyo
• isifo sikashukela
• i-arthritis ye-rheumatoid
• i-osteoarthritis
• ukukhuluphala
• ukuhlungu obusemhlane
• ukucindezeleka

Ukuqeqeshwa kwamandla, ikakhulukazi ngokubambisana nokuvivinya umzimba okuvamile, kungathinta kakhulu impilo yengqondo nengokomzwelo.

• Indlela Yokuzivocavoca Uma Unesifo Se-Arthritis
• Ukuzivocavoca Kubalulekile Ukwelashwa Kwe-Arthritis

Ukukhululeka Kwe-Arthritis

I-Tufts University yaqeda uhlelo lokuqeqesha amandla amadoda namadala asebekhulile abanomqondo olinganiselwe ukuya emadolweni e-knee osteoarthritis. Imiphumela yokufunda ibonisa ukuthi ukuqeqeshwa kwamandla:

• kunciphise ubuhlungu ngo-43%
• amandla amakhulu we-muscle
• ukusebenza ngokomzimba okuthuthukisiwe
• izimpawu eziphuthumayo nezibonakaliso zesifo
• ukukhubazeka kwehle

• Isinyathelo-nge-Isinyathelo: Isizathu Sokuhlunguphaza Knee

Ukusebenza kwamandla okuqeqesha ukunciphisa ubuhlungu be-osteoarthritis kwakunamandla kakhulu, uma kungenamandla kakhulu, njengemithi.

Imiphumela efanayo yokuqeqeshwa kwamandla iye yabonakala kuziguli ezine-arthritis ye-rheumatoid.

Nciphisa i- Slips ne-Falls

Njengoba abantu bekhula, ukulinganisela okungalungile nokuzivumelanisa nezimo kubangelwa ukuwa kanye namathambo aphukile. I-Bone fractures ingabangela ukukhubazeka okukhulu futhi ngezinye izikhathi izinkinga ezibulalayo. Ukuqinisa umzimba, uma kwenziwa kahle futhi ngokusebenzisa uhla olugcwele lokunyakaza, ukwandisa ukuguquguquka komuntu nokulinganisela, okunciphisa amathuba nokuqina komgwaqo.

Qinisekisa amathoni

Abesifazane abakwa-Post-menopausal bangalahlekelwa ngu-1-2% wamathambo abo minyaka yonke. Imiphumela evela ocwaningweni lwe-Tufts University ibonise ukuthi ukuqeqeshwa kwamandla kwandisa amandla omzimba futhi kunciphisa ingozi yokuhlukana phakathi kwabesifazane abaneminyaka engama-50 kuya ku-70.

Ukulawula Isisindo

Ukuqeqeshwa kwamandla kubalulekile ekulawuleni isisindo ngoba abantu abanesisindo somzimba obuningi banesilinganiso sezinga eliphezulu. I-muscle iyisicubu esisebenzayo esidla amakholori ngenkathi amafutha agcinwe esebenzisa amandla amancane kakhulu. Ukuqeqeshwa kwamandla kunganikeza ukukhuphuka kwe-15% ngokwezinga lomzimba, okusiza kakhulu ekulahlekeni kwesisindo nokulawulwa kwesisindo eside.

Ukulawulwa kwe-Glucose

Ucwaningo lubonisa nokuthi ukuguqulwa kokuphila okunjengokuqeqeshwa kwamandla kunethonya elikhulu ekusizeni abadala asebekhulile ukuphatha isifo sikashukela.

Isimo Sengqondo Esempilo

Ukuqeqeshwa kwamandla kunikeza ukuthuthukiswa okufanayo ekucindezelekeni njengezidakamizwa eziphikisayo. Ukuqeqeshwa kwamandla nakho kuthuthukisa ukuzithemba nokuzethemba, okuba nomthelela oqinile kwizinga eliphezulu lokuphila.

Thuthukisa Ukulala

Abantu abavame ukuzivocavoca bajabulela izinga elihle lokulala.

• balala ngokushesha
• ulale ngokujulile
• vusa kancane kancane
• ukulala isikhathi eside

Izinzuzo zokulala ezitholakala ngenxa yokuqeqeshwa kwamandla zifana nokwelapha ngemithi kodwa ngaphandle kwemiphumela emibi noma izindleko.

Inhliziyo enempilo

Ukuqeqeshwa kwamandla kubalulekile emzimbeni wegazi ngoba ingozi yesifo senhliziyo iyancipha lapho umzimba uhamba.

Hlola Ngodokotela Wakho

Cishe uzokwazi ukuhlanganyela ekuqeqeshweni kwamandla; Nokho, lokhu kuyisinqumo okufanele uyenze ngokubonisana nodokotela wakho. Xoxa ngezimo zakho nemigomo yakho nodokotela wakho ukuze benze izincomo ezidingekayo. I-NIAMS iphakamisa, kungase kube nokuzivocavoca okuningi okungekho kwemingcele yabantu abanesifo esithile somuthi we-arthritis noma uma amalunga evuvuka futhi evuvukala. Isamba nesimo sokuzivocavoca okuphakanyiswa umuntu ngamunye kuzohlukahluka kuye ngokuthi:

• uhlobo lwe-arthritis
• amalunga abandakanyekile
• amazinga okuvuvukala
• ukuzinza kwamalungu
• ukushintshwa okuhlangene
• ezinye ukulinganiselwa

Qala kancane

Kubalulekile ukuqala ngokuzenzekelayo futhi uqhubeke kancane kancane. Cabanga ukusebenza nomqeqeshi wempilo eqeqeshiwe noma umhlinzeki womzimba, okungenani ngezikhathi ezimbalwa, ukuqinisekisa ukuthi ifomu lakho lokuzivocavoca lilungile.

• Naka umzimba wakho.
• Ukuqeqeshwa kwamandla akumelwe kubangele ubuhlungu.
• Ukuzwa okuhle kuyisibonakaliso sokuthi usebenzise kahle.

_Imithombo:

_{Ukukhula Okunamandla - Ukuqeqesha Amandla Kubantu Abadala, i-CDC}

_{I-NIH Publication No. 01-4855}