Phila Ngcono Njengoba Ukhula
Lapho ngisemncane, angikaze ngikhathazeke ngempilo yami noma ikhwalithi yokuphila. Njengoba sengikhulile, ngiye ngabona ukuthi kubaluleke kangakanani lokho okuhlangenwe nakho kwami futhi ekusebenzeni namakhasimende okuqeqesha abantu abadala. Amakhasimende ami aphezulu, abanye babo abafana kangcono kunami, bangifundise ngokubaluleka kokuphila okunempilo nokunakekela imizimba yethu ngekusasa.
Okubaluleke nakakhulu, bangifundise ukuthi akukaze kube yisikhathi sokuqala ukuzivocavoca.
Ungavimbela i-Clock
Naphezu kwayo yonke imikhiqizo elwa nokuguga isishukumisele kithi, akunakugwemeka ukuthi sizokhula. Kodwa-ke, ezinye zezinto esilahlekelwayo njengoba sisebudala zingavinjelwa, kufaka phakathi:
- Amandla Nesisulu: I-Sarcopenia yilapho ososayensi abaqashile benikeza ithuba lokuchaza ukulahlekelwa kwemisipha, amandla kanye nekhwalithi yezincubu ngokuvamile ezibonakala kubantu abadala. Abanye ochwepheshe baye basikisela ukuthi ubuhlungu besisindo buthakatha ngamaphesenti angu-1 ngonyaka uneminyaka engama-30.
- I-Cardio Endurance : Njengoba sikhula, sivame ukulahlekelwa ukuqina komzimba we-aerobic kanye nochwepheshe bakholelwa ukuthi lokhu kunomthelela ekunciphiseni ukuhamba ekuphileni kwansuku zonke.
- Ukuvumelana nezimo : Amalunga aguquka ngokuguga futhi lokhu kungaholela ekukhuni, kunciphise ukuhamba nokulimala okuningi
- Ukulinganisa : Unyaka ngamunye izibhedlela zibona izinkulungwane zeziguli ezindala ngenxa yezinqulu eziphukile ngenxa yokuwa. Ukuzivocavoca umzimba kungakusiza ukuba ugweme ukulimala kokuwa futhi ugcine uzimele futhi unomakhalekhukhwini.
Izindaba ezinhle ukuthi ukulahlekelwa amandla, ukukhuthazela, ukuguquguquka nokulinganisela akungenakugwema. I-National Institute on Aging ikholelwa ukuthi, "uma abantu asebekhulile behluleka ukwenza izinto ngokwabo, akukwenzeka nje ngoba bebekhulile. (Ukuzivocavoca: Umhlahlandlela ovela eNational Institute on Aging)
Akukaze kwenzeke futhi
Kungakhathaliseki ukuthi uneminyaka emingaki, ukuzivocavoca kungathuthukisa izinga lakho lokuphila futhi akudingeki uchithe isikhathi esiningi ukwenza ukuzwa nokuzwa ngcono. Njengabo bonke abanye, abadala kumele bahlanganyele ku-cardio, ukuqeqeshwa kwamandla, nokuzivumelanisa nezimo zokuhlala ukuze bahlale bephilile futhi balondoloze amandla amaningi kanye nokusebenza ngangokunokwenzeka.
Ukuqeqesha Amandla Kwabadala
Ukuqeqeshwa kwamandla kunezinzuzo ezimangalisayo kuwo wonke umuntu, kodwa ikakhulukazi kubantu abadala. Ochwepheshe bakholelwa ukuthi "ukumelana nokuzivivinya kungase kuqhube amandla ekunciphiseni amandla nesisindo samashumi eminyaka."
Ngaphambi kokuba uqale, kubalulekile ukuba uhlolwe udokotela wakho . Uma unemibandela efana ne-arthritis, i-osteoporosis, i-high blood pressure noma isifo senhliziyo, kuzodingeka ufunde izinhlobo zokuzivocavoca ongakwenza futhi ongakwazi ukuzenza. Sebenzisa le mihlahlandlela elandelayo ukusetha uhlelo lwakho:
- Phakamisa izinsimbi kuzo zonke amaqembu omzimba ( umzimba ophansi , isifuba , emuva , amahlombe, ama- biceps , i- triceps , ne- abs ) okungenani izinsuku ezingu-2 ezingahambisani nesonto ngalinye
- Qala ngokungabi nesisindo noma izisindo ezilula ukuze usebenzise izivivinyo futhi ubeke umzimba wakho. Ungasebenzisa ama-dumbbells, imishini, kanye / noma ukumelana namaqembu
- Yenza umsebenzi ngamunye okungenani isethi ye-10-15 yokuphindaphindiwe.
- Intuthuko ngokufaka izethi eziningi (nokuphumula phakathi) kanye / noma ukwandisa izisindo ngesonto ngalinye
- Gxila ekubeni nesimo esihle somsebenzi ngamunye
- Qiniseka ukufudumala ngokuzivocavoca okulula ngaphambi kokuphakamisa izinsimbi
Uma ungakaze uphakamise izisindo ngaphambilini, ungase ufune ukusebenza nomqeqeshi wakho ukuze ufunde indlela efanele yokuphakamisa. Qinisekisa ukuthi umqeqeshi wakho unolwazi ekusebenzeni nabantu abadala, ikakhulukazi uma unemibandela yezokwelapha, ukulimala noma izinkinga ezihlangene.
Uzothola nemibono kulokhu Ukuqashwa Kwamalungu Okuphelele Kwabadala . Ukuzivocavoca yiziphakamiso kuphela, ngakho gwema ukusebenzisa umzimba okubangela ubuhlungu noma isizungu noma lokho okungenza ngcono noma yikuphi ukulimala onakho.
I-Cardio Exercise for Seniors
Ngenxa yokuthi ukukhuthazela kungancipha eminyakeni, kubalulekile ukuba uhlanganyele uhlobo oluthile lokuzivocavoca kwe-aerobic.
I-National Institute on Aging incoma abadala ukuba badonse imizuzu engu-30 yokuzivocavoca kwe- cardio usuku ngalunye. Ukuze uqalise:
- Bheka udokotela wakho kuqala uma unenkinga yezokwelapha
- Khetha umsebenzi owujabulelayo nokuthile okufinyeleleka njengokuhamba, ukubhukuda, ukuhamba ngebhayisikili, i-tennis, njll.
- Uma ungakaze usebenzise noma sekuyisikhathi, qala nge-5-10 imizuzu ye-cardio izikhathi ezingu-3 ngesonto futhi uvumele isikhathi sakho somzimba ukuba ujwayele. Isonto ngalinye, engeza imizuzu embalwa uze uqhubeke ngokuqhubekayo imizuzu engama-30 noma ngaphezulu
- Sebenza ngokulinganisela - kufanele ukwazi ukuqhuba ingxoxo
- Njalo ufudumele ngemaminithi angu-5 noma ngaphezulu wemisebenzi elula.
- Sula emva kokuzivocavoca kwakho
Ukuqeqesha Amandla Kwabadala
Ukuqeqesha amandla kunesinye isici esibalulekile ohlelweni lwakho lokuzivocavoca ukugcina imisipha yakho namathambo aqinile futhi afanele. Lokhu kuvame ukuyingxenye edidayo kakhulu yokuzivocavoca, kodwa kukhona okunye okusebenzayo okukusiza ukuqala:
- Umsebenzi wokuqala weBhola
- Uhlezi Ukusebenza Komzimba Wonke
- Amandla Amandla Omzimba Kwabadala
- Umsebenzi Wokuqala Wokuqala
- Amaviki angu-10 e-Health and Fitness kubantu abadala
Ungase futhi uhlole i-gym yakho noma i-club yezempilo ukuze uthole ukuthi yiziphi izinhlobo zamakilasi abanikeza abantu abadala. Kujabulisa kakhulu futhi kushukumisela ekusebenzeni nabangani.
Ukuzivumelanisa nokulinganisela kwabasebekhulile
Kubalulekile ukuthi uhlale uguquguqukile njengoba ukhula, ngakho-ke uhlele ukusula emva kokusebenza kwakho noma ufake i- yoga kwisimiso sakho. Qinisekisa ukuthi imisipha yakho ifudumele uma welula, mhlawumbe ekusebenzeni noma ngemuva kokuphuma ebhodini elishisayo noma eshaweni. Ngaphandle kokusebenza okuyisisekelo kokuguquguquka, qiniseka ukuthi ufake ukungena kwemigomo ngosuku lwakho.
Khumbula ukuthi noma yimuphi umsebenzi ungcono kunanoma iyiphi, ngakho-ke qala ngokuthile okulula futhi kujabulise. Uzothola lokho, ngokuhamba kwesikhathi, ukuzivocavoca kungakusiza uthuthukise ikhwalithi yakho yokuphila futhi sikusize ubudala kahle.
> Umthombo:
> Davies, K., Heaney; R., Ratterty; K. Ukuncipha kwesisindo semisipha eneminyaka yobudala kwabesifazane: Ukufunda okude isikhathi eside usebenzisa okungaqondile. I-Metabolism. 2002 Jul; 51 (7): 935-9.