Zochita Zabwino Kwambiri Zokhudza Matenda a Nyamakazi

Zamkati

• Zochita zabwino kwambiri zamatenda am'mbuyo
• Gwiritsani ntchito kaimidwe kanu
• Mbali imatuluka
• "W" akutambasula
• Yambani kupweteka kwakumbuyo
• Tai chi m'malo mwa yoga
• Sinthani ntchito zapakhomo kuti muzichita zolimbitsa thupi
• Kulimbitsa thupi msana wathanzi

Zochita zabwino kwambiri zamatenda am'mbuyo

Matenda a nyamakazi amatha kumva ngati kupweteka kwenikweni kumbuyo. M'malo mwake, msana ndiye gwero lofala kwambiri la zowawa pakati pa anthu onse.

Mosiyana ndi kupweteka kwakumbuyo, kapena kwakanthawi kochepa, nyamakazi imatha kutanthauza kusapeza bwino kwakanthawi.

Zizindikiro zomwe zimatha kupwetekedwa m'mbuyo zimaphatikizapo:

• totupa
• kutupa
• kumva kulira

Zizindikiro zanu zitha kukhala zowopsa kotero kuti simumva ngati ndikusuntha. Koma ndi chilolezo cha dokotala wanu, mutha kupeza kuti kuchita masewera olimbitsa thupi kungakhale njira imodzi yabwino yothetsera kupweteka kwa nyamakazi.

Gwiritsani ntchito kaimidwe kanu

Matenda a nyamakazi akangofika, mumakhala ndi mpumulo wolimba, wolimba. Koma chifukwa chakuti mukupuma sizikutanthauza kuti simungathe kusintha ululu wanu wam'mbuyo nthawi yomweyo.

Nthawi zonse mukakhala kapena kuimirira, onetsetsani kuti mukukhala bwino. Izi sizimangothandiza kugwirizanitsa msana wanu, zingathenso kuchepetsa kupweteka kwamalumikizidwe.

Kukhazikika bwino kumapangitsa kuti mafupa asamapanikizike kwambiri, chifukwa chake amachepetsa kuchepa.

Zikafika pakhalidwe labwino, nenani mumtima mwanu, "Ingoganizirani korona wamutu wanu mutakwezedwa kupita kudenga kuti mukweze msana wanu."

Sungani mapewa anu mmwamba, kumbuyo, ndi pansi kangapo. Ndipo kenako pumulani nawo manja anu m'mbali mwanu.

Mbali imatuluka

Minofu yam'mbuyo imathandiza kuteteza msana wanu. Ndikofunika kugwiritsira ntchito minofu imeneyi kudzera m'maphunziro ophunzitsira mphamvu zowathandiza kuti akhale olimba.

Mbali yosavuta yotambalala yokhala ndi zolemera zopepuka imalunjika minofu yanu yakumbuyo osapanikizika kwambiri pamalumikizidwe olimba.

Imani m'malo, gwirani cholemera chimodzi panthawi mukamayambira m'chiuno mwanu mmbali mwa thupi lanu. Tambasulani momwe mungathere popanda kupweteka. Ndiye pang'onopang'ono kwezani kulemera kubwerera.

Chitani zochitikazi maulendo 10 mbali iliyonse.

Muthanso kuchita izi popanda zolemera.

"W" akutambasula

Kutambasula kwa "W" ndichosavuta kuchita masewera olimbitsa thupi.

Choyamba, ikani manja anu mbali yanu ndi zigongono mkati ndi mitengo ya kanjedza ikuyang'ana panja. Zigongono zanu ziyenera kupanga "W" m'chiuno mwanu.

Kenako sunthani zigongonozo kumbuyo mpaka mungamve masamba anu akumaphatikizana.

Arthritis Foundation ikulimbikitsa kuti agwire malowa katatu asanamasulidwe ndi kubwereza.

Kumbukirani kukhalabe olimba kuti mupindule kwambiri ndi izi.

Yambani kupweteka kwakumbuyo

Ngakhale kulimbitsa thupi konse kulipo, kuyenda kumakhalabe njira yochitira zolimbitsa thupi. Sikuti zimangokhala zochepa pamagulu opweteka, komanso zimapindulitsa mtima.

Mukamaganizira kupweteka kwa nyamakazi, tsatirani malamulo osavuta kuti mupindule kwambiri:

• Valani nsapato zoyenda bwino.
• Yendani mopepuka pamapazi anu osagunda pansi.
• Pewani miyala ndi malo ena olimba, ngati zingatheke.
• Khalani ndi mawonekedwe abwino ndikuimirira wamtali poyenda.

Tai chi m'malo mwa yoga

Zochita zina monga yoga zimadziwika kuti zimalimbitsa mphamvu komanso kusinthasintha. Koma tai chi ikhoza kukhala njira yabwino yothetsera ululu wamatenda am'mbuyo.

Tai chi idayamba ngati njira yolimbana, koma yasintha kukhala yofatsa, yosunthika mosalekeza. Zambiri zimawoneka kuchokera m'chiuno, zomwe zimapangitsa kuti msana utambasuke.

Mosiyana ndi yoga, tai chi samaika kupsinjika pamafundo ndikuthandizira kukonza bwino. Ngati mwatsopano ku tai chi, lingalirani kulembetsa kalasi. Zochitazo zimatha kusinthidwa chifukwa cha ululu wam'mimba wam'mimba.

Sinthani ntchito zapakhomo kuti muzichita zolimbitsa thupi

Ngati mukusowa kolowera, osangoyang'ana nyumba yanu. Ntchito zapanyumba zimatha kukhala mwayi wazolimbitsa nyamakazi.

Chinsinsi ndikulowetsa minofu yanu yayikulu. Sungani msana wanu molunjika ndipo modekha mutsegule minofu yanu yam'mimba kuti mupindule kwambiri ndikusuntha kwanu.

Pindani ndi miyendo yanu osati ndi nsana wanu kwinaku mukukulitsa m'mimba kuti muteteze minofu yanu yakumbuyo.

Mutha kugwiritsa ntchito njirayi muntchito zosiyanasiyana, kuphatikizapo:

• kuchapa zovala
• kutsuka mbale
• kupukuta

Kulimbitsa thupi msana wathanzi

Matenda a nyamakazi amatha kupangitsa kuti thupi likhale lovuta, ndikupangitsa anthu ambiri kusiya kuchita masewera olimbitsa thupi ndipo pamapeto pake amanenepa.

Koma kulemera kopitilira muyeso kumapanikizira kwambiri zimfundo zopweteka kale. Kukwanira mokwanira kumatha kukuthandizani kuti muchepetse kunenepa kwinaku mukulimbitsa minofu kuti muteteze ndi kupweteka msana wanu.

Chofunika ndikuyamba pang'onopang'ono. Ganizirani kwa mphindi zochepa patsiku ndikuwonjezera nthawi mukamakula.

Musataye mtima pochita masewera olimbitsa thupi. Msana wanu ndi thanzi lanu lonse zimadalira.