Ngaphendukela Ekuqeqesheni Isisindo Ngezinhlungu Ezihlangene, kodwa angikaze Ngizizwe Ngimuhle Ngokwengeziwe

-Delile

• Ukuqeqeshwa kwesisindo se-osteoarthritis
• Ukuzizwa unamandla futhi muhle
• Ukuhlala ugqugquzelekile
• Ukudla okudlela endlini

Ngaba nobulungu bokuzivocavoca eBrooklyn iminyaka eyisikhombisa. Yi-YMCA ku-Atlantic Avenue. Kwakungeyona inkanuko, futhi kwakungadingeki ukuthi kube: Kwakuyisikhungo sangempela somphakathi, futhi kuhlanzeke kakhulu.

Angizange ngiwathande amakilasi e-yoga ngoba angizange ngijabulele uthisha ekhuluma ngayo yonke le nto, futhi isikhathi esiningi kwi-elliptical sangenza ngaba nesiyezi. Kepha bengilithanda ichibi - negumbi lesisindo. Ngangikuthanda kakhulu ukuqeqeshwa kwamandla. Imvamisa isizinda sabesilisa, ngangivame ukuba ngedwa wesifazane egumbini lesisindo, kodwa angikuvumelanga lokho kwangivimba. Njengowesifazane oseminyakeni yawo-50, bekuzizwa kumnandi kakhulu ukushaya imishini.

Futhi ngomlando womndeni wesifo samathambo, ngifuna ukugcina amathambo nemisipha yami ijabule. Kungazwakala njengokuphikisana, kepha ukuqeqeshwa kwamandla okwenziwe kahle ngeke kubhebhethekise ubuhlungu obuhlangene nokuqina kwe-osteoarthritis (OA). Eqinisweni, ukungazivocavoci ngokwanele empeleni kungenza amalunga akho abe buhlungu kakhulu futhi aqine.

Lokhu kumele kuchaze ukuthi kungani ngangizizwa ngiphila kangaka ngihamba ngibuya ejimini ngibuya ekhaya.

Ukuqeqeshwa kwesisindo se-osteoarthritis

Lapho ngisezinhlungwini, engikufunayo nje iphedi yokufudumeza, ibuprofen, nokuthile okubukelayo. Kepha umuthi - nomzimba wami - kusikisela okuhlukile. Kwezinye izimo, ikakhulukazi kwabesifazane, ukuqeqeshwa kwamandla akuyona impendulo yokunciphisa izinhlungu kuphela, kepha kusenza sizizwe kahle.

Ngisho ne-Arthritis Foundation iyavuma, yengeza ukuthi ukuzivocavoca umzimba kusinikeza ama-endorphin athuthukisa inhlalakahle jikelele, amandla okulawula izinhlungu, nemikhuba yokulala. eshicilelwe ephephabhukwini i-Clinics of Geriatric Medicine ithi abantu bazo-OA bazohlomula ngokuqeqeshwa ngamandla, noma ngabe baneminyaka emingaki - "ngisho nabadala kunabo bonke abane-OA."

Kwakungafanele ngichithe amahora namahora ukubona izinzuzo ezisheshayo, futhi. Ngisho nokuzivocavoca umzimba ngokulinganisela kunganciphisa izimpawu ze-arthritis futhi kukusize ugcine isisindo esinempilo.

Ukuzizwa unamandla futhi muhle

Ngivame ukukhathala nokukhungatheka ngilele ngapha nangapha. Ngokushesha noma kamuva, ngiyazi ukuthi kufanele ngihambe. Futhi ngijabule njalo ukuthi ngiyakwenza. Ngiyazi futhi ukuthi umzimba wami awuphelele ngezindinganiso ezijwayelekile zamasiko, kodwa kubukeka kukuhle kimi.

Kodwa njengoba ngangiqala ukuya esikhathini, ngase ngiya ngokuya ngingajabule ngomzimba wami, kuhlanganise nokuqina okuncane emalungeni ami. Ubani ongeke abe?

Ngishukunyiselwe ukusiza ukunciphisa izinhlungu ezihlangene futhi ngibukeka kangcono, ngaqala ukuqeqeshwa ngamandla njalo.

Umthetho wami wawuthi: Uma kubuhlungu, ungakwenzi. Ngangiqiniseka njalo ukuthi ngifudumeza umshini wokugwedla, engangizonda. Kepha noma kungenzekani, ngaziphoqa ukuba ngikhuthazelele. Ngoba nansi into ehlekisayo - ngemuva kokuphendula ngakunye, ukujuluka nokuphelelwa umoya, ngathola umuzwa womzimba ongachazeki. Lapho sengiqedile, amathambo nemisipha yami kwaba sengathi bayacula.

Izindawo ezintathu eziyinhloko zamandla omzimba yisiqu nomhlane, umzimba ongaphezulu, nomzimba ongezansi. Ngakho-ke ngijikelezise izindlela zami zokugxila kulezi ngazinye. Ngisebenzise i-lat pulldown, ikhebula le-biceps bar, umshini wokucindezela umlenze, nokuphakamisa umlenze olenga, kanye nabanye abambalwa. Ngenze amaqoqo ama-2 wokuphindaphinda okungu-10 ngaphambi kokukhulisa izinsimbi zami.

Ngangihlala ngipholile njalo futhi ngenza izindlela ezimbalwa engizikhumbulayo emisebenzini yami ye-yoga. Ngemuva kwalokho ngangiziphatha ekamelweni le-steam - okwakuyinjabulo emsulwa. Bengingasebenzi nje kuphela ekuzizweleni okuhle ngaphakathi nangaphandle, kodwa futhi bengazi ukuthi ngenza konke okusemandleni ami ukuvimbela i-OA.

Ngikhumbula ngibuya ejimini kanye, ngema ucezu lukaphayi wesipinashi nenkomishi yetiye eliluhlaza, engangizizwa ngimuhle futhi ngiqinile.

Ngemuva kokuthi ngiqale lo mkhuba, ngagcina ngilahlekelwe ukukhathazeka ngokunciphisa umzimba nokuzivumelanisa namasiko omzimba ophelele. Ukuqeqeshwa kwamandla, kulelo zinga - izinga lami - bekungekho mayelana nokumpompa insimbi amahora.

Ngangingeyona igundane lokuzivocavoca. Ngangihamba kathathu ngesonto imizuzu engama-40. Bengingancintisani nanoma ngubani. Bengivele ngiyazi kwaba ilungele umzimba wami; nakho wezwa kuhle impela. Manje ngase ngiqonda ukuthi yini eyenza abantu babuye. "Ukuzivocavoca okuphezulu" engikuzwile ngemuva kweseshini ngayinye kungokoqobo, kusho ochwepheshe.

"Ukuqeqeshwa kwamandla kuthepha ohlelweni lwemivuzo yobuchopho ngokushesha ngokuvuselela izindlela ze-neural ezenza abantu bazizwe bengcono okubandakanya amakhemikhali obuchopho (azizwe kahle) afana ne-serotonin, i-dopamine nama-endorphin," kuchaza uClaire-Marie Roberts, umfundisi omkhulu kwezengqondo yezemidlalo, engxoxweni abe nayo neThe Telegraph.

Ukuhlala ugqugquzelekile

Njengabantu abaningi, ngibheka kwabanye ukuthola ugqozi lapho ngidinga leyo Push eyengeziwe. Ku-Instagram, ngilandela uVal Baker. Umlando wakhe uthi ungumqeqeshi wokuzivocavoca oneminyaka engama-44 oqeqesha izakhamizi kanye namasosha njengengxenye ye-U.S. Air Force Reserve. Ungumama wezingane ezinhlanu "oziqhenyayo ngomzimba wakhe nangama-stretch marks awatholile ethwele izingane zakhe."

UBaker uyangikhuthaza ngoba okuphakelayo kwakhe akuqukethe kuphela izithombe zezingane zakhe ezithandekayo, kodwa futhi nowesifazane obonakala ewola umzimba wakhe, okuthiwa amaphutha nakho konke.

Ngiphinde ngilandele uChris Freytag, umqeqeshi wezempilo oneminyaka engama-49 othumela izeluleko zokuzivocavoca, amavidiyo, nemiyalezo yokukhuthaza. Uyisibonelo esihle samadoda nabesifazane abaseminyakeni yami yobudala abacabanga ukuthi ukuqeqeshwa kwamandla akuyona yabo. Ukumbheka kanye uzokwazi ukuthi lokho akulona neze iqiniso! Engikuthanda kakhulu ngoFreytag ukuthi ukhuthaza abalandeli bakhe ukuthi bayeke ukufuna “umzimba ophelele” - okuyikho kanye engikwenzile.

Ukudla okudlela endlini

Namuhla, angisaziqeqesheli umzimba ophelele - ngoba ukuzwa ukuthi kuhle emva kokuzivocavoca, akunandaba ukuthi ngigqoka usayizi we-14, kwesinye isikhathi usayizi 16. Ngiyakuthanda engikubona esibukweni futhi ngiyayithanda indlela engizizwa ngayo .

Ngithole ukuqeqeshwa kwesisindo ngoba benginethemba lokuthola indlela yokusiza ngobuhlungu obuhlangene nokuvikela i-OA - kodwa ngithole okuningi kakhulu. Njengoba ngizingela ijimu entsha emaphethelweni edolobha, ngijabule ngokubuyela esimeni esijwayelekile. Iminyaka eyisikhombisa yokuqeqeshwa isisindo ingisizile ngazizwa ngiqinile futhi ngihle. Kungifundisile ukuthi yize umzimba wami ungaphelele ngezindinganiso zomphakathi, usabukeka umuhle kimi.

ULillian Ann Slugocki ubhala ngempilo, ubuciko, ulimi, ezentengiselwano, ubuchwepheshe, ezombusazwe namasiko we-pop. Umsebenzi wakhe, oqokelwe iPushcart Prize neBest of the Web, ushicilelwe eSalon, The Daily Beast, BUST Magazine, The Nervous Breakdown, nakwezinye eziningi. Uneziqu ze-master ezivela eNYU / The Gallatin School ngokubhala, futhi uhlala ngaphandle kweNew York City noShih Tzu wakhe, uMolly. Thola okuningi ngomsebenzi wakhe kuwebhusayithi yakhe bese umthumelela i-tweet @sbahle_mpisane