Ukuzivocavoca kanye nobudala

Akukephuzi kakhulu ukuqala ukuzivocavoca. Ukuzivocavoca kunezinzuzo noma ngasiphi isikhathi. Ukuhlala usebenza kuzokuvumela ukuthi uqhubeke nokuzimela kanye nendlela yokuphila oyithandayo. Uhlobo olufanele lokuzivocavoca umzimba lunganciphisa nengozi yesifo senhliziyo, isifo sikashukela nokuwa.

Awudingi ukuchitha amahora ejimini nsuku zonke ukuze ubone izinzuzo. Ukuhambisa umzimba wakho imizuzu engama-30 ngosuku kwanele ukuthuthukisa impilo yakho.

Uhlelo lokuzivocavoca olusebenzayo ludinga ukujabulisa futhi lusize ukukugcina uzimisele. Kuyasiza ukuba nomgomo. Inhloso yakho kungaba ukuthi:

• Phatha isimo sempilo
• Nciphisa ukucindezeleka
• Thuthukisa amandla akho
• Ukwazi ukuthenga izingubo ngosayizi omncane

Uhlelo lwakho lokuzivocavoca futhi lungaba yindlela yokuthi uzihlanganise nabantu. Ukuthatha amakilasi okuzivocavoca noma ukuzivocavoca nomngane wakho zombili izindlela ezinhle zokuzijabulisa.

Ungaba nobunzima ukuqala inqubo yokuzivocavoca umzimba. Uma usuqale, uzoqala ukuqaphela izinzuzo, kufaka phakathi ukulala okuthuthukile nokuzethemba.

Ukuvivinya umzimba nokuvivinya umzimba nakho kunga:

• Thuthukisa noma ugcine amandla nokuqina kwakho
• Kwenze kube lula ukwenza izinto ofuna ukuzenza
• Siza ibhalansi yakho nokuhamba
• Siza ngemizwa yokudangala noma yokukhathazeka futhi uthuthukise imizwa yakho
• Gcina amakhono akho okucabanga (umsebenzi wokuqonda) njengoba ukhula
• Vikela noma welaphe izifo ezinjengesifo sikashukela, isifo senhliziyo, umfutho wegazi ophakeme, umdlavuza webele nowekholoni kanye ne-osteoporosis

Njalo khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala uhlelo lokuzivocavoca. Umhlinzeki wakho angaphakamisa ukuzivocavoca nemisebenzi efanele wena.

Ukuzivocavoca kungahlukaniswa ngezigaba ezine eziyinhloko, yize izivivinyo eziningi zilingana ngezigaba ezingaphezu kwesisodwa:

ISIVIVINYO SE-AEROBIC

Ukuvivinya umzimba nge-aerobic kwandisa ukuphefumula kwakho nokushaya kwenhliziyo. Lezi zivivinyo zisiza inhliziyo yakho, amaphaphu nemithambo yegazi. Zingavimbela noma zibambezele izifo eziningi, ezinjengesifo sikashukela, umdlavuza wekoloni nowebele, nesifo senhliziyo.

• Imisebenzi yezemidlalo ye-Aerobic ifaka ukuhamba ngamandla, ukugijima, ukubhukuda, ukuhamba ngebhayisikili, ukugibela intenetya kanye ne-basketball
• Imisebenzi ye-Aerobic ongayenza nsuku zonke ifaka ukudansa, ukusebenza kwegceke, ukuphusha umzukulu wakho ekujikeni, nokuhlanza

UKUQINISEKA KOMSILA

Ukuthuthukisa amandla emisipha yakho kungakusiza ukukhuphuka izitebhisi, ukuphatha ukudla, futhi uhlale uzimele. Ungakha amandla emisipha ngo:

• Ukuphakamisa izinsimbi noma ukusebenzisa ibhande lokumelana
• Ukwenza imisebenzi yansuku zonke, njengokuphatha ubhasikidi ogcwele wokuwasha kusuka egumbini elingaphansi, ukuthwala abazukulu bakho abancane, noma ukuphakamisa izinto engadini

IZIVIVINYO ZOKULINGANISA

Ukuzivocavoca ibhalansi kusiza ukuvimbela ukuwa, okukhathazeka ngabantu abadala asebekhulile. Ukuzivocavoca umzimba okuningi okuqinisa imisipha emilenzeni, okhalweni nasemqolo ongaphansi kuzothuthukisa ibhalansi yakho. Ngokuvamile kungcono ukufunda ukulinganisela kokuzivocavoca kusuka kuchwepheshe wezempilo ngaphambi kokuqala wedwa.

Ukuzivocavoca ibhalansi kungafaka:

• Ukuma ngonyawo olulodwa
• Ukuhamba ngezithende
• I-Tai chi
• Ukuma ngocezu ukuze ufinyelele okuthile eshalofini eliphezulu
• Ehla enyuka izitebhisi

UKWEZA

Ukwelula kungasiza umzimba wakho uhlale uguquguquka. Ukuhlala ulimber:

• Funda ubambo, ingalo engaphezulu nenkonyane
• Thatha amakilasi e-yoga
• Yenza imisebenzi yansuku zonke, njengokondla umbhede wakho noma ukugoba ukuze ubophe izicathulo zakho

Iminyaka nokuvivinya umzimba

• Inzuzo yokuzivocavoca umzimba njalo
• Ukuzivocavoca umzimba
• Ukuzivocavoca kanye nobudala
• Ukuguga nokuzivocavoca umzimba
• Ukuphakamisa isisindo nokuncipha

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Ukuvivinya umzimba kubalulekile ekugugeni okunempilo. www.cdc.gov/physicalactivity/basics/older_adults/index.htm. Kubuyekezwe u-Ephreli 19, 2019. Kufinyelelwe ngoMeyi 31, 2019.

UPiercy KL, uTroiano RP, uBallard RM, et al. Imihlahlandlela yomsebenzi womzimba wabantu baseMelika. JAMA. I-2018; 320 (19): 2020-2028. I-PMID 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471.

Theou O, uRose DJ. Umsebenzi womzimba wokuguga ngempumelelo. Ku: Gcwalisa i-HM, i-Rockwood K, i-Young J, ama-eds. Incwadi kaBrocklehurst ye-Geriatric Medicine ne-Gerontology. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2017: isahluko 99.