Lo Mlandeli Wokuqina Wokuqina oneminyaka engama-74 Uphikisa okulindelwe Kuwo wonke amazinga

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Cishe eminyakeni emithathu edlule, uJoan MacDonald wazithola esehhovisi likadokotela, lapho atshelwa khona ukuthi impilo yakhe yayiwohloka ngokushesha. Eminyakeni engu-70 ubudala, wayethola imishanguzo eminingi yomfutho wegazi ophakeme, i-cholesterol ephezulu, ne-acid reflux. Odokotela babemtshela ukuthi udinga ukukwenza imithamo - ngaphandle kokuthi enze ushintsho olukhulu empilweni yakhe.

U-MacDonald njengoba eqedile ngemithi futhi ekhathele ukuzizwa engenakuzisiza futhi engakhululekile esikhumbeni sakhe. Nakuba wayengasakhumbuli ukuthi wayegcine nini ukunaka impilo yakhe, wayazi ukuthi uma efuna ukwenza ushintsho, yimanje noma akakaze.

"Ngangazi ukuthi kufanele ngenze okuhlukile," kusho uMacDonald Umumo. "Ngangimbonile umama wami enza into efanayo, ephuza imithi ngemuva kwemithi, futhi ngangingafuni leyo mpilo ibe ngeyami." (Okuhlobene: Buka Lo wesifazane oneminyaka engama-72 ubudala Ukufeza Umgomo Wakhe Wokwenza Ukudonsa)

UMacDonald wabelane ngesifiso sakhe sokwenza imikhuba enempilo nendodakazi yakhe uMichelle, obelokhu ecindezela umama wakhe ukuthi abeke impilo yakhe phambili iminyaka. Njenge-yogi, i-powerlifter yokuncintisana, umpheki oqeqeshiwe, nomnikazi weTulum Strength Club eMexico, uMichelle wayazi ukuthi angasiza umama wakhe ukuthi afinyelele izinhloso zakhe. “Uthe uzimisele ukungisiza ukuthi ngiqale futhi wathi kufanele ngijoyine uhlelo lwakhe lokujima oluku-inthanethi ukuze lungisize ngiqhubeke,” kusho uMacDonald. Ku-MacDonald, ukuqina komzimba kugqamisa ukubaluleka kokuzikhuthaza wena nabanye ukuthi nisebenzele izinhloso. (Kuhlobene: Buka u-Joan MacDonald Deadlift oneminyaka engu-74 ubudala futhi Ushaya Irekhodi Elisha lomuntu siqu)

Ngokushesha, uMacDonald waqala ukuhamba njengohlobo lwakhe lwe-cardio, ezilolonga i-yoga, futhi waqala nokuphakamisa izinsimbi. "Ngikhumbula ngiphakamisa isisindo esingamakhilogremu angu-10 futhi ngicabanga ukuthi sinzima ngempela," kusho uMacDonald. "Impela bengiqala phansi."

Namuhla, iMacDonald ilahlekelwe ngamakhilogremu angama-62, kanti odokotela bayo bayinikeze incwadi ehlanzekile. Ngaphezu kwalokho, akasadingi ukuthatha yonke leyo mithi yomfutho wegazi wakhe, i-acid reflux, ne-cholesterol.

Kepha ukufika kuleli qophelo kwathatha umsebenzi onzima, ukungaguquguquki, nesikhathi.

Lapho eqala, uMacDonald wayegxile ekuzakheleni amandla nokubekezela. Ekuqaleni, wayezivocavoca kakhulu ngangokunokwenzeka ngenkathi ephephile. Ekugcineni, wakwazi ukusebenzisa amahora amabili ejimini, izinsuku ezinhlanu ngesonto. "Ngiyahamba kancane, ngakho kungithatha cishe kabili isikhathi sokuqeda ukujima njalo," kuchaza uMacDonald. (Bheka: Ukuvivinya Umzimba Okudingayo Kuxhomeke Kuzinhloso Zakho Kangakanani)

Ukuba nesimiso esingaguquguquki kwamsiza kakhulu. "Ngivele ngisuse indlela yami yokuzivocavoca ekuseni," kuchaza uMacDonald. "Ngakho-ke, imvamisa nsuku zonke cishe ngo-7 ekuseni, ngiya ejimini, bese ngiba nosuku lonke lokusebenza kwezinye izinto ohlelweni lwami." (Okuhlobene: Izinzuzo ze-8 Zezempilo Zokusebenza Kwasekuseni)

Isimiso sokujima sikaMacDonald sishintshile kule minyaka emithathu edlule, kodwa usachitha okungenani izinsuku ezinhlanu ejimini. Ezimbili zalezo zinsuku zinikezelwe ku-cardio ngokuqondile. Uthi: “Ngivame ukusebenzisa ibhayisikili elimile noma umgwedli.

Ezinye izinsuku ezintathu, iMacDonald yenza inhlanganisela yokuqeqeshwa kwe-cardio namandla, igxile emaqenjini ehlukene emisipha usuku ngalunye. "Ngisebenzisa uhlelo lokuzivocavoca lwendodakazi yami, ngivame ukwenza izinhlobonhlobo zokuzivocavoca umzimba, imilenze, ama-glutes nokuzivocavoca imisipha," uhlanganyela. "Ngisenezinkinga ezinezisindo ezisindayo, kepha ngiyazi ukuthi angizidluli ngokweqile. Ngiyayazi imingcele yami futhi ngenza engingakwenza ngokukhululeka, ngiqiniseke ukuthi ngikwenza kahle. Ukujima njalo kuyashintsha, ngakho-ke ngisebenza njalo umsipha emzimbeni wami masonto onke. " Wabelana ngokubheka okujwayelekile kutitimela yakhe noJoan Instagram kanye ne-YouTube. (Kuhlobene: Kungakanani Ukuvivinya umzimba Okudingayo Ngokuphelele kuncike Ezinjongo Zakho)

Kepha ukuze ubone intuthuko enkulu empilweni yakhe, ukuzisebenzela ngokwakho bekungeke kuyinqume. UMacDonald wayazi ukuthi kufanele aguqule ukudla kwakhe. “Ngesikhathi ngiqala, cishe ngangidla kancane kunalokho engikudla manje, kodwa ngangidla izinto ezingafanele,” usho kanje. "Manje, ngidla kakhulu, (izidlo ezincane ezinhlanu ngosuku), futhi ngiqhubeka ngilahlekelwa isisindo futhi ngizizwa ngingcono kakhulu." (Bheka: Kungani Ukudla Kakhulu Kungase Empeleni Kube Imfihlo Yokunciphisa Isisindo)

Ekuqaleni, inhloso kaMacDonald kwakuwukunciphisa isisindo ngokushesha okukhulu. Kepha manje, uthi konke kumayelana nokuzizwa enamandla futhi enamandla, ukuziphonsela inselelo yokufeza izinhloso ezithile zokuqina ejimini. “Bengisebenzela ukwenza ama-pull-ups angasizwanga,” usho kanje. "Empeleni ngikwazile ukwenza okumbalwa ngolunye usuku, kodwa ngingathanda ukukwazi ukukwenza njengabo bonke abantwana abancane. Lowo umgomo wami." (Okuhlobene: Ochwepheshe abangama-25 Baveza Iseluleko Esingcono Kakhulu Sokufeza Noma Yimuphi Umgomo)

Lapho esethole ukuzethemba emzimbeni wakhe ngokomzimba, uMacDonald uthi wazizwa enesidingo sokuziphusha nangokwengqondo. "Indodakazi yami ingazise kuzinhlelo zokusebenza ezifana ne-Headspace ne-Elevate, futhi nginqume ukufunda iSpanishi ku-DuoLingo," uyabelana. "Ngiyakuthanda nokwenza ama-crossword puzzle." (Okuhlobene: Izinhlelo zokusebenza Ezingcono Kakhulu Zokuzindla Zabaqalayo)

UMacDonald uthi ukufinyelela ezinhlosweni zakhe kuza ekuzinikeleni nasekusebenzeni kanzima, kepha uyengeza ukuthi ubengeke akwenze ngaphandle kwesiqondiso sendodakazi yakhe. "Bengimthanda sonke lesi sikhathi, kodwa ukungiqeqesha kwakhe kungenye into, ikakhulukazi njengoba engagodli lutho," kusho uMacDonald. "Akangidedeli ngihambe ngejubane lami ngokuphelele. Kuyinselele, kodwa ngiyakwazisa."

UMacDonald wethule iwebhusayithi yeTrain With Joan lapho abanye bengafunda ngohambo lwakhe. Uma kukhona noma isiphi iseluleko iMacDonald esinaso ngabesifazane asebekhulile abafuna ukungena emzimbeni, yilokhu: Iminyaka iyinombolo nje, futhi awudingi njalo ukuthi "uhlanganiswe" ngokuzivocavoca umzimba ngoba nje uneminyaka engama-70.

“Sinamandla [futhi] siyakwazi ukuguquka, kodwa sivame ukubhekwa njengabantekenteke,” kusho yena. "Ngiyethemba ukuthi abesifazane abaningi abangontanga yami bazokwamukela ukuphushwa futhi bajabulele ukuthi kukhona umuntu onentshisekelo yokukubona uzama kakhudlwana. Yize ungeke ukwazi ukuhlehlisa iwashi, ungaphinda uliqedele."

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