Malangizo 12 oti Muziyenda Pamene Muli Ndi Matenda Oipa

Pitirizani Kusuntha Pamene Muli ndi Matenda a Nyamakazi ndi Mitundu Yambiri ya Chisoni

Maondo oipa akhoza kukhala kovuta kuyenda, koma ndi njira yabwino kuti musunge ntchito yanu ndi kuchepetsa zizindikiro zanu. Ngati muli ndi ululu wamondo chifukwa cha osteoarthritis kapena zifukwa zina, musalole kuti izi zikulepheretseni kuyambitsa pulogalamu yoyenda .

Kuyenda kawirikawiri kungachepetse kuuma ndi kutupa ndipo sikungapangitse kuti magulu aakulu a mabondo akhale ovuta kwambiri.

Kuyenda ndizochita zofunidwa ndi anthu omwe ali ndi nyamakazi, ndipo akhoza kukuthandizani kusintha zizindikiro zanu zamagulu, kuyenda mofulumira, ndi khalidwe la moyo, malinga ndi CDC. Kuyenda ndi gawo la moyo wathanzi kuti thupi lanu ndi mafupa anu akhale olimba komanso mayendedwe anu agwire ntchito. Nazi malingaliro oyenda pamene muli ndi maondo oipa.

Chifukwa Chake Kuyenda Koyera Kumakoko Anu

Gulu lanu la mawondo limapangidwa ndi fupa ndi cartilage. Cartilage alibe magazi omwe nthawi zonse amawatsitsimutsa ndi kupopera kwa mtima. Cartilage amadalira madzi amodzi. Kusunthira mafupa anu ndi njira yomwe mumatsimikizira kuti mtedzawu umalandira chakudya kuti ukhale wathanzi. Mutha kuwona kuti ziwalo zanu ndizovuta komanso zowawa m'mawa kapena pamene mwakhala ndikulephera kugwira ntchito masana. Pogwiritsa ntchito mapulogalamu anu, mumawathandiza kuti asunge ntchito yawo ndipo mukhoza kuwathandiza kuti azigwira ntchito yaitali.

Kuchita masewera olimbitsa thupi nthawi zonse kumakhala ndi kumangirira minofu, yomwe mumayenera kuthandizira bondo ndikupitiriza kugwira ntchito.

Zochita zolimbitsa thupi monga kuyenda kumathandizanso kukhala ndi thanzi labwino.

Kambiranani za ntchito yanu ndi dokotala wanu komanso wodwalayo ngati muli ndi vuto lomwe limapweteka maondo. Pamene kuyenda kulimbikitsidwa kwa anthu ambiri, sikungakhale koyenera kwa inu.

Kodi Muyenera Kuyenda Pamene Muli ndi Knee Pain?

Ngati muli ndi ululu wofewa pamapondo anu chifukwa cha osteoarthritis, kuyenda ndi zochita zina zimathandizira kuti mutenge madzi olowa pamodzi ndikugwiritsanso ntchito mafuta.

Muyenera kuyenda ndikuchita zochitika zina zomwe zimayendetsa maondo anu. Mwinamwake mudzapeza kuti kuuma, kupweteka, ndi kutopa zimakhala bwino ndi zochita zolimbitsa thupi.

Ngati muli ndi ululu wochepa kwambiri pamabondo anu musanayambe kuyenda, muzithetse. Yendani kanthawi kochepa pang'onopang'ono kapena yesetsani ntchito zomwe sizikudetsa nkhawa pazowonjezereka, monga machitidwe a madzi padziwe. Ngati kupweteka kumakhalabe kolimba, imani pang'onopang'ono ngati chizindikiro cha kutupa kapena kuwonongeka kwa mgwirizano komwe kumafuna chithandizo.

Ngati muli ndi ululu pamodzi patsiku mutatha kuyenda kapena muthamanga, muyenera kuchotsa tsiku ndikuchita masewera olimbitsa thupi kapena osapanikizika. Ngati nthawi zonse mumakhala ndi ululu wolimbitsa thupi mukatha kuchita masewera olimbitsa thupi, muyenera kusintha masewera olimbitsa thupi omwe sagwiritse ntchito mabondo, monga kupalasa njinga kapena kusambira.

Malangizo 12 oyenda ndi ziphuphu zoipa

1. Sankhani Mabotolo Oyenera : Nsapato zabwino kwambiri za mawondo anu ndizomwe zimakhala zosavuta komanso zosasintha, monga nsapato za masewera omwe amayenda kutsogolo ndipo amakhala ndi dontho lazitsamba. Pewani zidendene zapamwamba, zala zazing'ono, ndi nsapato zazikulu. Fufuzani nsapato ndi bokosi lalikulu. Kodi heel ndi zoipa bwanji? Kusiyanitsa kwa 1.5-inch kumtunda kwa chidendene kwa chala kumatha kuonjezera kupanikizika pa malo awiri omwe amagwiritsidwa ntchito popweteka mazira a mitsempha. Fufuzani zidendene zosaposa mamita atatu pa inchi mu msinkhu wa nsapato kapena zovala nsapato.

1. Kulowa : Mukakhala ndi maondo oipa, pewani zitsulo ndi nsapato zomwe zimakhala ndi zowonjezera. Mukufuna kuti phazi lanu liziyenda mwachibadwa ngati n'kotheka. Mungagwiritse ntchito mauthenga apamwamba omwe amapereka chithandizo ndi chithandizo ngati mukuganiza kuti izi zimakuthandizani kapena adandauliridwa ndi dokotala wanu kapena wapolisi.
2. Kutentha : Mukhoza kupindula poyika kutentha pamalo anu musanayende, kapena mukuyenda mutatha kusamba kapena kusamba. Kuyambira pafupipafupi kulimbikitsidwa kwa aliyense, koma makamaka pamene muli ouma kapena osakanikirana. Yambani pang'onopang'ono kuti mutenge madzi akugwedeza. Kenaka mukhoza kuthamanga patapita mphindi zochepa.

1. Sankhani Zoyenda Zowonongeka : Pamene kuyenda kumakhudza kwambiri kuposa kuyendetsa, mutha kulandira tsambalo ndi sitepe iliyonse. Kuyenda pa njira zachilengedwe zapansi (dothi, khungwa la mchenga, miyala ya mtola) ndi zosavuta kumalowa. Ngakhale kuti akhoza kukhala osagwirizana, izi zimakupatsanso kuti muzitha kuchita zinthu mwachilungamo panthawi yanu. Pakuti ngakhale malo, sankhani pulogalamu yachinsinsi kusukulu kapena paki yamapiri. Asphalt imakhalanso yosavuta kumalo anu kusiyana ndi konkire. Pamene muli ndi kusankha, tengani njira ya asphalt osati njira ya konkire. Tawonani kuti pansi pa malo akuluakulu ndi masitolo ndi makamaka konkire.
2. Mangani Nthawi Yanu Yoyendayenda : Ngati mwatsopano kuti muyende, mwakhama kumanga nthawi yanu yoyendetsera polojekiti yoyamba . Kuyenda kwanu kungathyoledwe mmagulu a mphindi 10, ndi cholinga choyenda kwa mphindi 30 patsiku. Mungayambe pafupipafupi kapena mopitirira malire pamene mumapirira kupirira kwanu. Cholinga chanu chachikulu chiyenera kukhala kuyenda pafupipafupi 2.5 mpaka 3.5 mph kapena msinkhu umene mukupuma movutikira kuposa momwe mukuchitira.
3. Zolinga za 6000 Njira pa Tsiku : Kafukufuku anapeza kuti anthu omwe ali ndi ululu wamondo wa osteoarthritis amapindula kwambiri pamene amayenda masitepe 6000 kapena ochulukirapo patsiku . Ngati muvala pedometer kapena kugwiritsa ntchito pulogalamu ya foni kuti muyese mapazi anu, masitepe anu onse pa tsiku. Pangani icho kukhala cholinga chanu choyamba. Ngati mutha kupambana nthawi zonse popanda kupweteka kochuluka, ndizo zabwino.
4. Sungani Maulendo Anu Chifukwa cha Zowawa Zakale : Ngati muli ndi ululu wambiri kapena kuuma m'mawa, yesetsani kudzuka ndikuyendayenda kwa mphindi imodzi kapena theka iliyonse theka. Mudzayenda bwino kuyenda maulendo ambiri nthawi yomwe muli ndi zochepa, ndipo izi zidzakuthandizani kukhala osasinthasintha.
5. Packs Powonjezera Pambuyo Kuyenda : Mwachita bwino mwakutenga madzi anu ozungulira. Mutha kugwiritsa ntchito maphukusi ozizira pambuyo pake kuti muthe kuchepetsa kutupa.
6. Gwiritsani ntchito mitengo yoyendayenda : Anthu ena amapeza kuti kugwiritsa ntchito mitengo yozungulira kapena miyendo ya Nordic kumathandiza kukhala bata ndi kuchepetsa kutopa pamodzi pamene mukuyenda. Mankhusu ndi zina zothandizira kuyenda zingakhale zothandiza, malingana ndi matenda anu.
7. Kuwombera njinga : Kuwonjezera njinga pamsitima wapansi, njinga, kapena ngakhale pansi pa desiki kungathandize kusunga minofu yanu yotsutsana kuti ikuthandizeni bwino bondo.
8. Kutaya Kunenepa Kwambiri : Ngati mukulemera kwambiri, kutayika ngakhale mapaundi pang'ono kungachepetse nkhawa pamabondo anu. Zakudya ndi njira yabwino kwambiri yochepetsera thupi. Mutha kuyenda ndikuchita masewera olimbitsa thupi komanso osapweteka kwambiri mutatha kulemera kwakukulu.
9. Pitirizani Kuyenda Tsiku Lonse : Tanyamuka ndi kuyendayenda kapena kutambasula mphindi khumi ndi zisanu. Izi zidzasunga madzi anu ophatikizana akusunthira ndikudyetsa mawondo anu. Ngakhale miniti yokha ingathandize kuchepetsa kuopsa kwa thanzi la kukhala pansi komanso kukhala bwino kwa mamembala anu.

Mawu Ochokera

Kuyenda ndi njira yowonjezera yowonongeka ndipo ingakuthandizeni kukhala ndi thanzi labwino. Komabe, sizinthu zokhazokha. Ngati maondo anu oipa amakulepheretsani kuyenda, mungathe kuchita masewero olimbitsa thupi mukamachita masewera olimbitsa thupi, masewera a padzi, kusambira, kapena aerobics. Muyeneranso kuphatikizapo kuyesetseratu ntchito yopanga ndi kusunga minofu, kuphatikizapo zochitika zina zomwe zimaperekedwa maondo anu ndi dokotala kapena wodwalayo. Kuchita masewera olimbitsa thupi kungathandizenso. Mukakhala mukuyenda molimba mtima, mutha kuwaphatikizapo mukuyenda bwino . Sunguntha.

> Zotsatira:

> Kumanga Mapulogalamu Oyenda. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/workouts/walking/walking-works.php.

> CDC. Kukula kwapadera kwa boma pa kuyenda pakati pa akuluakulu ndi Athritis- United States, 2011. Kuchiza ndi Kufa Sabata Sabata. May 3, 2013/62 (17); 331-334.

> Christensen L, Corliss J Living Well With Osteoarthritis: Chitsogozo Chokhala ndi Magulu Anu Oyenera . Boston, MA: Harvard Health Publications; 2016.

> Chikunja CN. Kugwira Ntchito Mwa Mavuto. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/how-to/exercise-pain.php.

> White DK, Tudor-Locke C, Zhang Y, et al. Kuyenda Tsiku ndi Tsiku ndi Kuopsa kwa Zomwe Zachitika Kukhazikitsidwa Kwachidwi ku Knee Osteoarthritis: Phunziro la Kuwonetsetsa. Matenda a Nyamakazi ndi Kafukufuku . 2014; 66 (9): 1328-1336. lembani: 10.1002 / acr.22362.