Ingabe ukuhamba kukugcina uncane futhi unempilo? Kuyinto ukubheja smart ukuthi akwenzayo. Izifundo zikhombisa ukuthi kuholela ekuphileni okude, okunempilo. Njengoba i-t-shirt ithi, "Ugogo wahamba ngezinyawo ezintathu ngamalanga amabili edlule futhi manje akekho ohlala emndenini owazi ukuthi uyaphi!" Uma udinga isisusa esithile sokuphuma embhedeni noma ufuna ukukhuthaza othandekayo ukuba enze okufanayo, nanka amanye amaphuzu okuqala okuqala.
Amathiphu ayishumi ama-Senior Walkers
- Qala ngezicathulo ezihamba phambili zokuhamba : Ulahlekelwa ukunyanyiswa kwezinyawo zakho zemvelo kanye nokukwazi ukumangaza njengoba usukhulile. Uzokujabulela ukuhamba ngaphezulu ngezicathulo ezihlinzeka ukwesekwa okwanele nokukhishwa, kodwa namanje awunzima.
- Ungadinga izicathulo zokulawula ukuhambisa noma ufaka uma unenkinga yonyawo. Uma unesifo sonyawo nohlangene naphezu kokugqoka izicathulo ezinhle zama-athletic, kufanelekile ukubonisana nomsebenzi wezobuciko noma u-pedorthist .
- Ingabe udinga isheke? Uma unesifo esingelapheki noma ungasebenzi, kuwukuhlakanipha ukuxoxa ngendlela engcono kakhulu yokuqalisa nodokotela wakho. Uma usenempilo enhle, kusabalulekile ukubona udokotela wakho ukuze ahlole isifo sokuvimbela impilo ukuze uqiniseke ukuthi uyamanje ngokuhlola kwakho kwezempilo. Ukutholakala kokuqala nokwelapha kuzokugcina usebenza isikhathi eside.
- Amapolisi okuhamba : Ungangezela ukuzinza nokuzethemba ekuhambeni kwakho ngokusebenzisa izigxobo zokuhamba. Akusizi nje kuphela ukusiza ngokulinganisela, futhi bakunike nokuqeqeshwa okungcono.
- Indlela Yokuqala Ukuhamba Abaqalayo : Sihamba nawe ngesinyathelo ngesinyathelo ukuqala uhlelo lokuhamba. Lokhu kufaka ukuhamba okuhambayo, amasu, kanye nokuhamba okuhambayo.
- Ukuzivocavoca Ngakanani Okudingayo Ngaphezulu Kwengu-65? : I-American College of Sports Medicine kanye ne-American Heart Association inezinkomba kubantu abadala abangaphezu kweminyaka engama-65, kanti kulabo abaneminyaka yobudala engama-50 kuya ku-64 abanesimo esingapheli, njenge-arthritis. Bakusho ukuthini? Udinga ukuzivocavoca okuningi kunabantu abasha.
- Amathiphu Okuzivocavoca Aphephile Kubantu abangaphezu kweminyaka engu-50 : Kungakhathaliseki ukuthi ukwesaba ukuzilimaza ngokuzivocavoca noma ucabanga ukuthi ungenza ngokulingana nokwenza kwakho emashumini eminyaka adlule, lezi ziqondiso zingakuqinisekisa futhi zikuvikele.
- Joyina Club: I-American Volkssport Association inamakhulu amaqembu okuhamba kuwo wonke ama-USA futhi iphinde ihlangane namaqembu eCanada, eBrithani, nasemhlabeni jikelele. Lawa makilasi abamba imicimbi yokuhamba engahambelani nokuncintisana futhi ayathokozwa ngabantu abadala kanye "nabantwana babo bonke ubudala." Uma kungekho iklabhu ye-AVA endaweni yakho, sebenzisa lawa macebiso ukuthola abangane bokuhamba .
- Inzondo ivuselela izakhi? Hamba endlini : Ingabe weqa ukuhamba kwakho uma kubanda, kushisa, noma kumanzi ngaphandle? Sithola ukushisa nokushisa kancane kancane njengoba sibhela. Ukuhamba endlini endlini yokuhamba ngezinyawo, ithrekhi yokuhamba ngaphakathi noma ngaphakathi kwendawo yokuthenga kuyisisombululo sabantu abadala.
- Hamba uphinde uphile isikhathi eside : Ucwaningo luye lwathola njalo ukuthi unganciphisa ingozi yokufa okungenani isigamu uma uqhubeka usebenza. Ucwaningo oluningi olushicilelwe ngo-2017 lwathola ukuthi ukuhamba amahora amabili ngesonto kunganciphisa ingozi yokufa ngamaphesenti angama-26 uma kuqhathaniswa nabantu abangenakho ukuzivocavoca nhlobo. Uma uhlangabezana nezincomo zokuthola imizuzu eyi-150 yokuhamba ngokushesha ngesonto, ingozi yakho yokufa ibuye yehla, ikakhulukazi ezifweni zokuphefumula nomdlavuza, uma kuqhathaniswa nalabo abangazange bahlangabezane naleso siqondiso.
Akuyona Iminyaka, Yimile
Uma unganqikazi ukuzivocavoca ngoba une-arthritis, isifo sikashukela noma uthola ukuphulukiswa komdlavuza, xoxisana nodokotela wakho. Ukuhlala ngokusebenzayo kunezinzuzo eziningi zezimo ezingapheli, futhi ukuhamba ukuhlala kuningi kunconywa ukuhlala kusebenza. Mhlawumbe uzothunyelwa ekhaya unesidakamizwa sokusebenza esihlanganisa ukuhamba.
- Ungakanani Okufanele Uzivocavole Nge-Type II Isifo Sikashukela? : Ungagcina ushukela wegazi lakho ukulawula kangcono futhi ugcine isisindo esiningi ngokuhamba.
- Izizathu Zokuzivocavoca Nge-Arthritis: Ngokuvamile, uma unezinhlungu ezihlanganyelwe uba ngaphansi kancane. Lokhu okuphambene nalokho okunconywayo. Udinga ukuzivocavoca ukuze ulondoloze ikhono lakho nokuhamba, kanye nokukhanyisa imizwa yakho.
- Amathiphu Wokuhamba Nezinkumbi Ezimbi : I-knee arthritis nezinye izinkinga zamadolo kungenzeka ngokunciphisa. Nansi indlela yokuqhubeka uhamba, okulungile ngamadolo amabi.
- Ukusebenzisa i-Poling Walking Ukuzinza : Iziqu zokuhamba zingakusiza uzizwe uzinzile ngenkathi uhamba, kungakhathaliseki ukuthi umgwaqo noma umgwaqo.
- Izindlela ezithokozisayo zokwengeza ibhalansi Ukuzivocavoca Ukuhamba Kwakho : Ukugcina umqondo wakho wokulinganisela kubalulekile ekuvimbeleni ukuwa. Ungakwazi ukujabulela okunye kwalokhu kuqeqeshwa ukulinganisela okuhamba ngesikhathi sakho sokuhamba njalo.
> Umthombo:
> Patel AV, u-Hildebrand JS, uLeach CR, et al. Ukuhamba Ngokuhlobene Nokufa Kwenkampani Enkulu Ebonakalayo Yabantu Abadala base-US. I-American Journal of Medicine Prevention . 2017. ini: 10.1016 / j.amepre.2017.08.019.