Ukuzivocavoca ukusiza ukuvimbela ukuwa

Uma unenkinga yezokwelapha noma ungumuntu omdala osekhulile, ungaba sengozini yokuwa noma yokukhubeka. Lokhu kungaholela emathanjeni aphukile noma ukulimala okubi kakhulu.

Ukuvivinya umzimba kungasiza ekuvikeleni ukuwa ngoba kunga:

• Yenza imisipha yakho iqine futhi iguquguquke
• Thuthukisa ibhalansi yakho
• Khulisa ukuthi ungasebenza isikhathi eside kangakanani

Ungenza izivivinyo ezilandelayo nganoma yisiphi isikhathi futhi cishe noma kuphi. Njengoba uba namandla, zama ukubamba indawo ngayinye isikhathi eside noma ungeze izinsimbi ezikhanyayo emaqakaleni akho. Lokhu kuzokhulisa ukuthi ukuvivinya umzimba kusebenza kangakanani.

Zama ukuzivocavoca imizuzu engu-150 ngesonto. Yenza izivivinyo zokuqinisa imisipha izinsuku ezimbili noma ngaphezulu ngesonto. Qala kancane futhi uhlole umhlinzeki wakho wokunakekelwa kwezempilo ukuze uqiniseke ukuthi wenza uhlobo olufanele lokuzivocavoca umzimba. Ungahle uthande ukuzivocavoca wedwa noma ujoyine iqembu.

Uma uzivocavoca umzimba, qiniseka ukuthi uphefumula kancane futhi kalula. Ungabambi umoya wakho.

Ungenza ezinye izivivinyo zokulinganisela phakathi nemisebenzi yansuku zonke.

• Ngenkathi ulinde ulayini esitolo, zama ukulinganisa ngonyawo olulodwa.
• Zama ukuhlala phansi nokuma ngaphandle kokusebenzisa izandla zakho.

Ukwenza amathole akho nemisipha yamaqakala iqine:

• Bamba ukusekelwa okuqinile kokulinganisela, njengangemuva kwesihlalo.
• Yima ngomhlane uqonde bese ugoba kancane amadolo womabili.
• Phusha phezulu phezulu ngokuthamba kwakho ngangokunokwenzeka.
• Yehlisa kancane izithende zakho phansi.
• Phinda izikhathi eziyi-10 kuya kwezingu-15.

Ukwenza izinqe zakho nemisipha yakho emuva iqine kunamandla:

• Bamba ukusekelwa okuqinile kokulinganisela, njengangemuva kwesihlalo.
• Yima umhlane wakho uqonde, izinyawo zihlukaniswe ububanzi, bese ugoba amadolo womabili.
• Phakamisa umlenze owodwa uqonde emuva ngemuva kwakho, bese ugoba idolo lakho ulethe isithende sakho ngasesinqeni sakho.
• Yehlisa umlenze wakho kancane ubuyele esimeni sokuma.
• Phinda izikhathi eziyi-10 kuye kwezingu-15 ngomlenze ngamunye.

Ukwenza imisipha yakho yethanga iqine futhi yehlise nobuhlungu bamadolo:

• Hlala esihlalweni esiqonde emuva izinyawo zakho ziphansi.
• Qondanisa umlenze owodwa phambi kwakho ngangokunokwenzeka.
• Yehlisa umlenze wakho kancane phansi.
• Phinda izikhathi eziyi-10 kuye kwezingu-15 ngomlenze ngamunye.

Ukwenza kube lula kuwe ukuhambahamba:

• Hlala esihlalweni esiqonde emuva.
• Beka unyawo olulodwa esitofini esiphansi phambi kwakho.
• Qondanisa umlenze wakho osesihlalweni bese ufinyelela isandla sakho kule nyawo.
• Bamba imizuzwana eyi-10 kuye kwengu-20. Bese uhlala emuva.
• Phinda amahlandla ama-5 ngomlenze ngamunye.

Ukuhamba kuyindlela enhle yokuthuthukisa amandla akho, ibhalansi, nokubekezela kwakho.

• Sebenzisa induku yokuhamba noma i-walker njengoba kudingeka ukuze uthole ukwesekwa.
• Njengoba uya uqina, zama ukuhamba emhlabathini ongalingani, onjengesihlabathi noma amatshe.

I-Tai Chi ukuzivocavoca okuhle kwabantu abadala abanempilo ukusiza ukuthuthukisa ibhalansi.

Ukunyakaza okulula nokuzivocavoca echibini lokubhukuda kungasiza ekuthuthukiseni ibhalansi nokwakha amandla.

Uma unezinhlungu, isiyezi, noma izinkinga zokuphefumula phakathi noma ngemuva kokuzivocavoca, yeka. Khuluma nodokotela wakho womzimba, umhlengikazi, noma umhlinzeki mayelana nalokho obhekene nakho nangaphambi kokuba uqhubeke.

• Ukuzivocavoca umzimba

National Institute on Aging iwebhusayithi. Izinhlobo ezine zokuzivocavoca zingathuthukisa impilo yakho kanye namandla akho omzimba. www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. Kubuyekezwe ngo-Ephreli 2, 2020. Kufinyelelwe ngoJuni 8, 2020.

National Institute on Aging iwebhusayithi. Vimbela ukuwa nokuphuka. www.nia.nih.gov/health/prevent-falls-and-fractures. Kubuyekezwe ngoMashi 15, 2017. Kufinyelelwe ngo-Ephreli 9, 2020.

USherrington C, Fairhall NJ, iWallbank GK, et al. Ukuzivocavoca umzimba ukuvimbela ukuwa kwabantu asebekhulile abahlala emphakathini. Isikhungo sedatha yeCochrane Rev. 2019; 1: CD012424. I-PMID: 30703272 pubmed.ncbi.nlm.nih.gov/30703272/.

• Ukuzivocavoca Nokuqina Komzimba
• Ukuwa