Okudingekayo Amabhontshi Angempilo
Kungenzeka ukuthi udokotela wakho wakhuthaza ukuvivinya umzimba, noma kungenzeka ukuthi ufunde ukuthi ukuzivocavoca okunjalo kubalulekile emathanjeni enempilo. Kodwa yini ngempela ukuzivocavoca umzimba futhi kusiza kanjani ukuthuthukisa impilo yakho?
Ukuzivocavoca Njalo Kuthuthukisa I-Health With Arthritis
Kubalulekile ukuqala ngokuthi ukuvivinya umzimba njalo kusiza abantu abane-arthritis. Ngeke nje ukunciphisa ubuhlungu obuhlangene nokuqina kodwa kungakusiza uhlale uqinile futhi unempilo ngangokunokwenzeka.
Abantu abane-arthritis abajwayele ukuzivocavoca njalo abajabuli kancane, kodwa umsebenzi wokuzivocavoca ungabuye uthuthuke:
- Ukulinganisela
- Amandla omzimba
- Ukuvumelana nezimo
- Ukuqina komzimba
- Ukukhuthazela
- Ukulawula isisindo
- Umqondo jikelele wenhlalakahle
Konke okwakushoyo, kungaba nzima kubantu abane-arthritis ukuba banamathele ohlelweni lokuvivinya umzimba njalo ngenxa yokulinganiselwa kwabo ngokomzimba . Ukubonisana nodokotela wakho kanye nomhlengikazi womzimba kungakusiza ukuba ubeke imigomo yakho ngaphakathi kwaleyo mikhawulo futhi uqonde izinhlobo zokuzivocavoca kanye nezinzuzo zomuntu ngamunye.
Izinhlobo Zokuzivocavoca Nezindima Zabo Ezempilo
Sivame ukukhuluma ngokuzivocavoca, kodwa kukhona izinhlobo ezahlukene zokuzivocavoca futhi ngamunye angase abe nesisombululo esithile sokuthuthukisa impilo yakho yangempela. Lokhu kufaka:
Ukuzivocavoca okuningi : Isibonelo sezinyathelo zokuhamba okuhamba phambili ukuhambisa amalunga akho ngamunye ngokusebenzisa uhla lwawo olugcwele nsuku zonke.
Ukuqinisa umzimba: Lolu hlobo lokuvivinya umzimba lusiza kokubili amandla wokwakha nangokuthuthukisa ukuhamba ngokuhlanganyela.
Ukuzivocavoca ukuqinisa futhi kuphulwe phansi:
- Ukuvivinya umzimba
- Ukuvivinya umzimba
Ukukhuthazela kuqhuba : Ukuzivocavoca umzimba kuphakamisa izinga lakho lenhliziyo futhi kubalulekile ekuthuthukiseni ukuqina komzimba wakho.
Kuyini Ukuzivocavoca Okuthwala Isisindo futhi Kungani Kubalulekile?
Ukuzivocavoca umzimba kubalulekile ekwakheni nasekulondolozeni amathambo enempilo futhi kubandakanya noma yikuphi okwenzayo okusebenza imisipha yakho namathambo ngokumelene negodi.
Ngesikhathi sokuzivocavoca umzimba, amathambo ayavumelana nomthelela wesisindo kanye nokudonsa imisipha ngokwakha amanye amangqamuzana amathambo. Ngenxa yalokho, ithambo liba namandla futhi likhuni. Ngaphandle kokuthuthukisa amandla nokuhlangana okuhlangene, ukuzivocavoca umzimba kunganciphisa ingozi yezinsalela kanye nengozi yakho yezimo ezifana ne- osteopenia kanye ne- osteoporosis .
Ukuze kuqinisekiswe ukuqiniswa okuhlobene nokuvivinya umzimba, ukuqina, ubude, kanye nokucindezeleka okusetshenziselwa ithambo kufanele kwandiswe ngokuhamba kwesikhathi. Ukwandisa ukusebenza komzimba kungaba yinselele kulabo abane-arthritis abanokulinganiselwa ngokomzimba, futhi kubalulekile ukuthola ibhalansi phakathi kokuzivocavoca okuningi futhi kuncane kakhulu.
Yiziphi Izibonelo Zokuzivocavoca?
Manje ukuthi uyazi ukubaluleka kokuzivocavoca umzimba, yikuphi ukuqeqeshwa okukhethekile okuwela kulolu hlobo? Izibonelo zifaka:
- Ukuhamba
- Ukugijima
- Izintaba
- Ukudansa
- Shintsha ukuvivinya umzimba
- Ibhola
- Ibhola
- Basketball
- Tennis
- I-Racquetball
- Bowling
- Igalofu
- Ukukhuphuka kwezitebhisi
Izibonelo zokuzivocavoca ezingacatshangwa njengezinto ezithwala isisindo zihlanganisa ukubhukuda nokuhamba ngebhayisikili.
Yini Okufanele Uyazi Ngokuzivocavoca?
Iziguli eziningi ze-arthritis ezinemikhawulo ebonakalayo emzimbeni zizobheka uhlu lokuzivocavoca umzimba futhi ngokudabukisayo zikwazi ukuhlanganyela emisebenzini embalwa kuphela.
Udokotela wakho noma uchwepheshe wezinto ezingokwenyama angakusiza wenze ukucabanga okuncane kokudala ngokuqondene nezinye izindlela ongathola ngayo ukuvivinya umzimba ngokulinganiselwa kwakho. Uma uhlala ne-arthritis, kubalulekile futhi ukukhuluma nodokotela wakho mayelana nanoma yiziphi izinyathelo zokuzivikela noma izivivinyo ezithile ezingaba zimbi kakhulu isifo sakho samathambo.
Kulabo abangakwazi ukwenza noma yikuphi ukuvivinya umzimba, izindlela ezingezona ukulinganisa ngokuqinisekile zingcono kunokungabi nhlobo nokuvivinya umzimba. Ucwaningo olwenziwe ngo-2015 lwathola ukuthi ngisho nokusebenza komzimba okuncane kunciphisa ingozi yesifo senhliziyo futhi kunciphisa izinga lokukhubazeka ekuguleni kwamathambo.
Ukuzibandakanya kokuzivocavoca okuvamile kubalulekile kubantu abane-arthritis ukuze bahlale futhi bazizwe benempilo ngangokunokwenzeka.
Ezinye Izinyathelo Zezempilo Zokuthuthukisa I-Arthritis
Njengoba nje ukuvivinya umzimba njalo kubalulekile ekulawuleni ukukhubazeka nobuhlungu obuhlobene nokudamba kwamathambo, ezinye izindlela zokuphila zingenza umehluko. Ukudla okuvimbela ukuvuvukala kungathuthukisa izimpawu ze-arthritis. Abantu abaningi abane-arthritis bathola ukulala ngokwanele futhi bathatha isikhathi esithile ukuze baqhube ukulala kahle bangasiza ngezindlela ezingaphezu kweyodwa. Okokugcina, thatha umzuzwana ukuhlola uhlu lwethu lokuphila kahle nge-arthritis ukuze ufunde ngezinye izinyathelo zokuphila ezihle ongazithatha ukuze uphile impilo yakho enhle naphezu kokuba nesifo samathambo.
> Imithombo:
> Bartholdy, C., Juhl, C., Christensen, R. et al. Indima Yokuqiniswa Kwemisipha Ekuhlinzekeni Ngokuzivocavoca Kwe-Knee Osteoarthritis: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwe-Meta-Regression Ukuhlolwa Kwezinguquko Ezihleliwe. Ama-Seminar ku-Arthritis ne-Rheumatism . 2017. 47 (1): 9-21.
> Fernandopulle, S., Perry, M., Manlapaz, D., noP. Javakaran. Umphumela we-Generic Based Activity Umsebenzi Wokuzivocavoca Ngezinsizi, Ukusebenza Kwemvelo, Nokusebenza Kwemvelo ku-Hip and Knee Osteoarthritis: Ukubuyekezwa Okuhlelekile kanye nokuhlaziywa kwe-Meta-Analysis. I-American Journal of Medicine Physical and Rehabilitation . 2017 Mashi 18. (Epub ngaphambi kokuphrinta).
> Messier, S., Mihalko, S., Legault, C. et al. Imiphumela Yokudla Okunamandla nokuzivocavoca Emithwalweni Ehlanganisiwe, Ukuvuvukala, Nemiphumela Yomtholampilo Phakathi Kwabesilisa Abadlulayo Kunabo Bonke Abakhulu Nama-Oseoarthritis: I-IDEA Trial Clinical Trial. I-JAMA . 2013. 310 (12): 1263-73.