Zochita za 9 Zolimbikitsira MS: Malingaliro Olimbitsa Thupi ndi Chitetezo

Zamkati

• Yoga
• Zochita zamadzi
• Kunyamula zitsulo
• Kutambasula
• Kusamala mpira
• Masewera olimbana
• Kuchita masewera olimbitsa thupi
• Kupalasa njinga kwaposachedwa
• Masewera
• Zinthu zofunika kukumbukira mukamachita masewera olimbitsa thupi

Ubwino wochita masewera olimbitsa thupi

Aliyense amapindula ndi kuchita masewera olimbitsa thupi. Ndi gawo lofunikira pakusungabe moyo wathanzi. Kwa anthu 400,000 aku America omwe ali ndi multiple sclerosis (MS), masewera olimbitsa thupi ali ndi maubwino ena. Izi zikuphatikiza:

• kuchepetsa zizindikiro
• kuthandiza kulimbikitsa kuyenda
• kuchepetsa zoopsa zamavuto ena

Komabe, ndikofunikira kuti mufunsane ndi dokotala musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi. Dokotala wanu akhoza kukupemphani kuti mugwire ntchito makamaka ndi wochita masewera olimbitsa thupi kapena ogwira ntchito mpaka mutaphunzira momwe mungachitire masewera olimbitsa thupi osagwiritsa ntchito minofu yanu mopitirira muyeso.

Nazi mitundu isanu ndi inayi yochita masewera olimbitsa thupi yomwe mungachite nokha kapena mothandizidwa ndi othandizira. Kuchita masewerawa kumakuthandizani kuti mukhale ndi moyo wabwino komanso kuti muchepetse zizindikilo zanu.

Yoga

A ochokera ku Oregon Health & Science University adapeza kuti anthu omwe ali ndi MS omwe amachita yoga sanatope pang'ono poyerekeza ndi anthu omwe ali ndi MS omwe sanachite yoga.

Kupuma m'mimba, komwe kumachitika nthawi ya yoga, kumatha kuthandizira kukonza kupuma kwanu ngakhale simukuchita yoga. Mukamapuma bwino, magazi amatha kuyenda mosavuta mthupi lanu. Izi zimawongolera kupuma komanso mtima wathanzi.

Zochita zamadzi

Anthu omwe ali ndi MS nthawi zambiri amatentha kwambiri, makamaka akamachita masewera olimbitsa thupi panja. Pazifukwa izi, kuchita masewera olimbitsa thupi padziwe kudzakuthandizani kuti mukhale ozizira.

Madzi amakhalanso ndi mphamvu yachilengedwe yomwe imathandizira thupi lanu ndikupangitsa kuyenda kuyenda kosavuta. Mutha kukhala omasuka kuposa momwe mumamvera mukakhala simuli m'madzi. Izi zikutanthauza kuti mutha kuchita zinthu padziwe lomwe simungathe kuchita kunja kwa dziwe, monga:

• kutambasula
• kwezani zolemera
• chitani masewera olimbitsa thupi

Komanso, izi zitha kulimbikitsa thanzi lamaganizidwe ndi thupi.

Kunyamula zitsulo

Mphamvu yeniyeni yokweza zolemera sizomwe mumawona panja. Ndi zomwe zikuchitika mkati mwa thupi lanu. Kulimbitsa mphamvu kumatha kuthandiza thupi lanu kukhala lamphamvu ndikubwerera msanga kuvulala. Zingathandizenso kupewa kuvulala.

Anthu omwe ali ndi MS atha kuyesa kuyesa kulemera kapena kukana kuchita masewera olimbitsa thupi. Wothandizira thupi kapena wophunzitsa amatha kusintha zochitika zolimbitsa thupi mogwirizana ndi zosowa zanu.

Kutambasula

Kutambasula kumapereka zabwino zomwezo monga yoga. Izi zikuphatikiza:

• kulola thupi kupuma
• kukhazika mtima pansi
• minofu yolimbikitsa

Kutambasula kumathandizanso:

• onjezani mayendedwe osiyanasiyana
• kuchepetsa mavuto a minofu
• pangani minofu yolimba

Kusamala mpira

MS imakhudza cerebellum muubongo. Gawo ili laubongo wanu limapangitsa kuti zinthu zizikhala bwino komanso mogwirizana. Ngati mukuvutika kukhala ndi malire, mpira wolinganiza ungathandize.

Mutha kugwiritsa ntchito mpira wolimbitsa thupi kuti muphunzitse magulu akulu am'mimba ndi ziwalo zina zathupi lanu kuti zithetse mavuto anu olumikizana bwino. Mipira kapena mipira yamankhwala itha kugwiritsidwanso ntchito pophunzitsa mphamvu.

Masewera olimbana

Mitundu ina yamasewera, monga tai chi, imakhala yotsika kwambiri. Tai chi yatchuka kwambiri kwa anthu omwe ali ndi MS chifukwa imathandizira kusinthasintha ndikuchita bwino ndikumanga mphamvu zoyambira.

Kuchita masewera olimbitsa thupi

Zochita zilizonse zomwe zimakweza chidwi chanu ndikuwonjezera kupuma kwanu zimakupindulitsani kwambiri. Zochita zamtunduwu zitha kuthandizanso pakuwongolera chikhodzodzo. Ma aerobics ndi njira yabwino yolimbikitsira chitetezo chamthupi lanu, kuchepetsa zizindikiro za MS, ndikulimbitsa. Zitsanzo za masewera olimbitsa thupi monga kuyenda, kusambira, ndi kupalasa njinga.

Kupalasa njinga kwaposachedwa

Kupalasa njinga kwachikhalidwe kumatha kukhala kovuta kwambiri kwa munthu yemwe ali ndi MS. Komabe, njinga zosinthidwa, monga kupalasa njinga, zitha kukhala zothandiza. Mungayendetsenso ngati njinga yamwambo, koma simuyenera kuda nkhawa za kulimbitsa ndi kulumikizana chifukwa njingayo siyimilira.

Masewera

Zochita zamasewera zimalimbikitsa kulingalira, kulumikizana, ndi mphamvu. Zina mwa zinthuzi ndi monga:

• mpira wa basketball
• mpira wamanja
• gofu
• tenisi
• kukwera pamahatchi

Zambiri mwazimenezi zitha kusinthidwa kwa munthu yemwe ali ndi MS. Kuphatikiza pa maubwino akuthupi, kusewera masewera omwe mumawakonda kungakuthandizeni kukhala athanzi.

Zinthu zofunika kukumbukira mukamachita masewera olimbitsa thupi

Ngati mukulephera kuthana ndi zofunikira za masewera olimbitsa thupi a mphindi 20 kapena 30, mutha kuzigawa. Kuchita masewera olimbitsa thupi kwa mphindi zisanu kungathandizenso thanzi lanu.