Lapho usencane, ungahle uchithe isikhathi esiningi ucabanga ukuthi umzimba wakho uzosebenza kanjani uma ungena kuma-50s, 60s, nangaphezulu.
Noma mhlawumbe unjengomama wami, ozobe enguneminyaka engama-37 ubudala ... okwangenza mina kuze kube phakade 14. Noma kunjalo, into ebaluleke kunazo zonke ekusebenzeni kwakho uma ukhula ukuthi unamandla kangakanani.
Siyazi ukuthi ukuphakamisa izisindo empilweni yakho kungakugcina uqine, kodwa kuthiwani uma usuvele ungumdala omdala?
Ungenza umehluko noma kukhona iphuzu uma usemdala kakhulu ukuze wakhe amandla namandla .
Ucwaningo olulodwa, olwanyatheliswa kuyi -American Journal of Medicine uthi. Esicwaningweni, abacwaningi bahlola ucwaningo oluthile ukuze bathole ukuthi ukuphakamisa izisindo kubaluleke ngempela kubantu abadala abangaphezu kuka-50. Bathola ukuthi amasonto angaphezulu kuka-18-20, abadala abadala bazuza isilinganiso samakhilogremu angu-2.42 futhi bakhulisa amandla abo ngo-25-30% .
Uma sicabanga ukuthi umuntu omdala ongakwazi ukuzuza angathola amakhilogremu angu- 1.5 kuya kwangu-5 we-muscle ahlanzekile inyanga ngayinye , lokho kumnandi kakhulu.
Nazi ezinye izizathu ezinkulu zokuphakamisa izisindo.
1. Kwenza Uphile Kude
Abacwaningi balandela abaphendulile iminyaka engu-15 ngokusebenzisa idatha yesitifikedi sokufa esivela ku-National Centre for Health Statistics National Index Index. Cishe owesithathu kwabaphendulile bafa ngo-2011.
Abantu abadala asebekhulile abaqeqeshwa okungenani kabili ngesonto banamaphesenti angama-46 okunciphisa ukufa nganoma yisiphi isizathu kunelabo abangakwenzi.
2. Ithuthukisa Ubuningi Bakho
Ukuqeqeshwa ukuphikisa kungavimbela ukwehla kwengqondo phakathi kwabantu abadala ngokusebenzisa izindlela ezibandakanya i-insulin-efana ne-growth ne-homocysteine. Inzuzo ehlangene yokuqeqeshwa kokumelana, nakuba ebaluleke kakhulu, iyinhloko ebambe iqhaza ekunciphiseni ukuhlukunyezwa phakathi kwabantu abadala. Ukuqeqeshwa ukuphikisana ngokukhethekile kuhlolisisa ukuthuthukiswa kwe-sarcopenia.
I-sequelae ye-multipletifective deleterious ye-sarcopenia ihlanganisa ukuwa okukhulayo nokwehla kwesifo kanye nokukhubazeka ngokomzimba. Ngakho-ke, odokotela kumele babheke ukugqugquzela amaklayenti abo ukuba asebenze ngokuqeqeshwa kokuqeqeshwa kokuqeqeshwa nokuvivinya umzimba okuyi-aerobic hhayi "impilo engokwenyama" kuphela kodwa futhi ngenxa yezinzuzo ezithile ezithinta "impilo yengqondo".
3. It Thuthukisa Vitality Your
Ingakwazi ukulwa nobuthakathaka kanye nobuthakathaka nemiphumela yabo ehoxisayo. Ukwenziwe njalo (isib. Izinsuku ezimbili kuya kwezingu-3 ngeviki), lezi zivivinyo zakha amandla emisipha nobukhulu besisindo futhi zilondoloze ubukhulu bamathambo, ukuzimela, nobukhulu obudala. Ngaphezu kwalokho, ukuqeqeshwa kwamandla nakho kunamandla okunciphisa ubungozi bokuqeda i-osteoporosis kanye nezibonakaliso nezimpawu zezifo eziningi ezingapheli ezifana nesifo senhliziyo, i-arthritis, nohlobo lwesifo sikashukela sesibili, kanti futhi kuthuthukisa ukulala nokunciphisa ukucindezeleka.
Kule minyaka eyishumi eyedlule, abacwaningi sebeqale ukukhombisa izinzuzo zokuqeqeshwa kwamandla ngamandla, ubuhlungu besisindo, nokusebenza ngokomzimba, kanye nokuthuthukiswa kwezimo ezingapheli ezifana nesifo sikashukela, ukugaya i-osteoporosis, ubuhlungu obuphansi be-back and obesity. Ucwaningo oluthile luye lwabona ukuthi inani elikhulu lamandla omzimba lihlobene nezingozi eziphansi zokufa.
Uma ungakaze uqeqeshwe amandla, kungaba nzima ukuqala, kodwa ukwazi ukuthi yini ezayo - amandla amaningi, ubuningi obukhulu kanye nekhwalithi engcono yokuphila - angangezelela ukugqugquzelwa okuncane kokuxubile:
Umthombo:
Peterson MD, Gordon PM. Ukuphikisa Ukuzivocavoca Omdala Okhulile: Izinkinga Zomtholampilo Nemikhombandlela Yezincwadi. Am J Med. 2011 Mar; 124 (3): 194-8.