Kuchita masewera olimbitsa thupi komanso msinkhu

Sizochedwa kwambiri kuti muyambe kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kuli ndi phindu pamsinkhu uliwonse. Kukhala wokangalika kukupatsani mwayi wopitilira kudziyimira pawokha komanso moyo womwe mumakonda. Kuchita masewera olimbitsa thupi moyenera nthawi zonse kumathandizanso kuti muchepetse matenda amtima, matenda ashuga, komanso kugwa.

Simusowa kuti muzichita masewera olimbitsa thupi tsiku lililonse kuti muwone zabwino. Kusuntha thupi lanu mphindi 30 patsiku ndikwanira kuti mukhale ndi thanzi labwino.

Pulogalamu yabwino yochita masewera olimbitsa thupi iyenera kukhala yosangalatsa ndipo imakuthandizani kuti mukhalebe olimbikitsidwa. Zimathandiza kukhala ndi cholinga. Cholinga chanu chikhoza kukhala:

• Sinthani matenda
• Kuchepetsa nkhawa
• Sinthani mphamvu zanu
• Mutha kugula zovala zazing'ono

Pulogalamu yanu yochita masewera olimbitsa thupi ingakhale njira yocheza. Kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi ndi mnzanu ndi njira zabwino zocheza.

Mungakhale ndi zovuta kuti muyambe kuchita masewera olimbitsa thupi. Mukangoyamba, mudzawona zabwino zake, kuphatikiza kugona bwino komanso kudzidalira.

Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi atha:

• Sinthani kapena kukhalabe olimba komanso olimba
• Pangani zosavuta kuchita zinthu zomwe mukufuna kuchita
• Thandizani kuyenda bwino kwanu
• Thandizani pakumva kukhumudwa kapena kuda nkhawa komanso kusintha malingaliro anu
• Pitirizani kukhala ndi luso loganiza bwino mukamakula
• Pewani kapena kuchiza matenda monga matenda ashuga, matenda amtima, kuthamanga kwa magazi, khansa ya m'mawere ndi m'matumbo, ndi kufooka kwa mafupa

Nthawi zonse lankhulani ndi omwe amakuthandizani asanayambe masewera olimbitsa thupi. Wothandizira anu akhoza kukuuzani zochita ndi ntchito zomwe zili zoyenera kwa inu.

Zochita zolimbitsa thupi zitha kugawidwa m'magulu anayi, ngakhale machitidwe ambiri ali mgulu limodzi:

ZOCHITIKA ZA AEROBIC

Kuchita masewera olimbitsa thupi kumawonjezera kupuma kwanu komanso kugunda kwa mtima. Zochita izi zimathandiza mtima wanu, mapapo, ndi mitsempha yamagazi. Amatha kupewa kapena kuchedwetsa matenda ambiri, monga matenda ashuga, khansa yam'matumbo ndi khansa ya m'mawere, ndi matenda amtima.

• Zochita pamasewera olimbitsa thupi zimaphatikizapo kuyenda mwachangu, kuthamanga, kusambira, kupalasa njinga, kukwera, tenisi, ndi basketball
• Zochita za aerobic zomwe mungachite tsiku lililonse kuphatikiza kuvina, kugwira ntchito pabwalo, kukankhira mdzukulu wanu pachimake, ndikutsuka

KULIMBITSA MFUWA

Kukulitsa mphamvu ya minofu yanu kumatha kukuthandizani kukwera masitepe, kunyamula zakudya, ndikudziyimira panokha. Mutha kulimbitsa mphamvu ya minofu mwa:

• Kukweza zolemera kapena kugwiritsa ntchito gulu lotsutsa
• Kuchita zochitika za tsiku ndi tsiku, monga kunyamula dengu lokwanira kuchapa kuchokera pansi, kunyamula zidzukulu zanu zazing'ono, kapena kukweza zinthu m'munda

ZOCHITIKA ZOTHANDIZA

Kuchita masewera olimbitsa thupi kumathandiza kupewa kugwa, komwe kumakhudza achikulire. Zochita zambiri zomwe zimalimbitsa minofu ya m'miyendo, m'chiuno, ndi kumbuyo zimathandizira kuti mukhale olimba. Nthawi zambiri zimakhala bwino kuti muphunzire masewera olimbitsa thupi asanachitike nokha.

Zochita zolimbitsa thupi zingaphatikizepo:

• Kuyimirira phazi limodzi
• Kuyenda chidendene-chala
• Tai chi
• Kuyimirira pamiyendo kuti mufike pa alumali pamwamba
• Kuyenda ndikukwera masitepe

KULAMBA

Kutambasula kumatha kuthandiza thupi lanu kukhalabe losinthasintha. Kukhala mitengo:

• Phunzirani phewa, mkono wakutsogolo, ndi ng'ombe
• Tengani makalasi a yoga
• Chitani zochitika za tsiku ndi tsiku, monga kuyala kama wanu kapena kuwerama kuti mumange nsapato zanu

Zaka ndi masewera olimbitsa thupi

• Phindu lochita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi komanso msinkhu
• Kukalamba komanso kuchita masewera olimbitsa thupi
• Kukweza ndi kuchepetsa thupi

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Kuchita masewera olimbitsa thupi ndikofunikira kuti ukalamba ukhale wathanzi. www.cdc.gov/physicalactivity/basics/older_adults/index.htm. Idasinthidwa pa Epulo 19, 2019. Idapezeka pa Meyi 31, 2019.

Piercy KL, Troiano RP, Ballard RM, ndi al. Malangizo othandizira anthu aku America. JAMA. 2018; 320 (19): 2020-2028. PMID 30418471 www.ncbi.nlm.nih.gov/pubmed/30418471. (Adasankhidwa)

Theou O, Rose DJ. Zochita zakuthupi zakukalamba bwino. Mu: Fillit HM, Rockwood K, Young J, eds. Brocklehurst's Textbook of Geriatric Medicine ndi Gerontology. 8th ed. Philadelphia, PA: Elsevier; 2017: mutu 99.