Zochita zothandiza kupewa kugwa

Ngati muli ndi vuto lachipatala kapena ndinu wamkulu wachikulire, mutha kukhala pachiwopsezo chogwa kapena kupunthwa. Izi zitha kubweretsa mafupa osweka kapena kuvulala koopsa.

Kuchita masewera olimbitsa thupi kumathandiza kupewa kugwa chifukwa kumatha:

• Pangani minofu yanu kukhala yolimba komanso yosinthasintha
• Sinthani malire anu
• Onjezani kutalika komwe mungakhale otakataka

Mutha kuchita izi nthawi iliyonse komanso kulikonse. Mukayamba kulimba, yesetsani kugwira malo aliwonse motalikirapo kapena onjezerani zolemera zazing'ono kumapazi anu. Izi ziwonjezera momwe ntchitoyi ilili yothandiza.

Yesetsani kuchita masewera olimbitsa thupi mphindi 150 pa sabata. Chitani zolimbitsa thupi zolimbitsa thupi masiku 2 kapena kupitilira apo pa sabata. Yambani pang'onopang'ono ndipo yang'anani ndi omwe amakuthandizani kuti muwone ngati mukuchita masewera olimbitsa thupi oyenera. Mungafune kuchita masewera olimbitsa thupi nokha kapena kulowa nawo gulu.

Mukamachita masewera olimbitsa thupi, onetsetsani kuti mumapuma pang'onopang'ono komanso mosavuta. Musagwire mpweya wanu.

Mutha kuchita masewera olimbitsa thupi pazochitika za tsiku ndi tsiku.

• Podikira pamzere ku sitolo, yesetsani kusinthanitsa ndi phazi limodzi.
• Yesani kukhala pansi ndikuyimirira osagwiritsa ntchito manja anu.

Kulimbitsa ana anu amphongo ndi minofu:

• Gwiritsitsani kuchilimbikitso chokhazikika, monga kumbuyo kwa mpando.
• Imani ndi msana wanu molunjika ndikugwada pang'ono mawondo onse.
• Kanikizani pamwamba pazitsulo zanu momwe mungathere.
• Pepani zidendene mpaka pansi.
• Bwerezani nthawi 10 mpaka 15.

Kulimbitsa matako anu ndi minofu yakumbuyo yolimba:

• Gwiritsitsani kuchilimbikitso chokhazikika, monga kumbuyo kwa mpando.
• Imani ndi msana wanu molunjika, mapazi m'lifupi mwa phewa, ndikugwada pang'ono mawondo anu onse.
• Kwezani mwendo umodzi kumbuyo kwanu, kenako pindani bondo lanu ndikubweretsa chidendene chanu kumbuyo kwanu.
• Pepani mwendo wanu kubwerera pamalo oyimirira.
• Bwerezani nthawi 10 mpaka 15 mwendo uliwonse.

Kuti minofu yanu ya ntchafu ikhale yolimba komanso mwina kuchepetsa kupweteka kwa bondo:

• Khalani pampando wakumbuyo kowongoka ndi mapazi anu pansi.
• Wongolani mwendo umodzi patsogolo panu momwe mungathere.
• Pepani mwendo wanu kumbuyo.
• Bwerezani nthawi 10 mpaka 15 mwendo uliwonse.

Kuti musavutike kuyenda:

• Khalani pampando wowongoka kumbuyo.
• Ikani phazi limodzi pampando wapansi patsogolo panu.
• Wongolerani mwendo wanu womwe uli pampando ndikufikira dzanja lanu kulowera phazi ili.
• Gwiritsani masekondi 10 mpaka 20. Ndiye khalani kumbuyo.
• Bwerezani kasanu ndi mwendo uliwonse.

Kuyenda ndi njira yabwino yosinthira nyonga yanu, kusamala kwanu, komanso kupirira kwanu.

• Gwiritsani ntchito ndodo kapena choyendera pakufunika kuthandizira.
• Mukayamba kulimba, yesani kuyenda pamalo osagwirizana, monga mchenga kapena miyala.

Tai Chi ndimachita zolimbitsa thupi kwa achikulire athanzi kuti athandizire kukulitsa kulingalira.

Kusuntha kosavuta ndi zolimbitsa thupi padziwe losambira zitha kuthandizira kukonza ndikulimbitsa mphamvu.

Ngati mukumva kuwawa, chizungulire, kapena kupuma movutikira mkati kapena mutachita masewera olimbitsa thupi, imani. Lankhulani ndi omwe amakuthandizani, namwino, kapena othandizira pazomwe mukukumana nazo komanso musanapitilize.

• Kuchita masewera olimbitsa thupi

National Institute patsamba lokalamba. Mitundu inayi ya masewera olimbitsa thupi ingakuthandizeni kukhala wathanzi komanso kulimbitsa thupi. www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. Idasinthidwa pa Epulo 2, 2020. Idapezeka pa June 8, 2020.

National Institute patsamba lokalamba. Pewani kugwa ndi kuphwanya. www.nia.nih.gov/health/prevent-falls-and-fractures. Idasinthidwa pa Marichi 15, 2017. Idapezeka pa Epulo 9, 2020.

Sherrington C, Fairhall NJ, Wallbank GK, ndi al. Zolimbitsa thupi popewa kugwa kwa anthu achikulire omwe akukhala mderalo. Dongosolo La Cochrane Syst Rev. 2019; 1: CD012424. PMID: 30703272 pubmed.ncbi.nlm.nih.gov/30703272/.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi
• Kugwa