Malangizo Ogwiritsira Ntchito Omwe Angachepetse Kupweteka kwa Fibromyalgia

Zamkati

• Kodi fibromyalgia ndi chiyani?
• Chifukwa chiyani masewera olimbitsa thupi ena amachititsa kuti matenda a fibromyalgia awonjezeke?
• Momwe mungasamalire ma post-Workout flare-ups
• Njira yabwino kwambiri yochitira zolimbitsa thupi anthu omwe ali ndi fibromyalgia
  
• Malangizo 7 okuthandizani kuti muyambe ndikukhala bwino

Ngakhale mutha kukhala kuti mukuzengereza kuchita zolimbitsa thupi komanso kukulitsa ululu, kuchita masewera olimbitsa thupi kumathandizanso ndi fibromyalgia. Koma muyenera kukhala osamala.

Kuchita masewera olimbitsa thupi nthawi zonse kumakhala gawo la moyo wa Suzanne Wickremasinghe. Muthanso kunena kuti unali moyo wake mpaka ululu wopweteka udagunda thupi lake.

Wickremasinghe anati: “Kupsinjika maganizo ndi kumene kunkandidwalitsa kwambiri.

"Chimodzi mwazomwe ndimapanikizika nacho ndikudziwa momwe masewera olimbitsa thupi akuyenera kukhalira mthupi langa ndikudzikakamiza kuti ndichite masewera olimbitsa thupi, ndikupitilira malire anga nthawi zambiri, ngakhale pomwe thupi limandiuza kuti ndisiye."

Kuyendetsa uku ndi komwe pamapeto pake kudapangitsa kuti thupi la Wickremasinghe limupatse iye mpaka pomwe samatha kuchita chilichonse - ngakhale kukwera masitepe kunyumba kwake osatopa.

"Nditamva kuti ndili ndi matenda otopa komanso fibromyalgia, ndidadziwa kuti ndiyenera kupeza njira yochitira masewera olimbitsa thupi, chifukwa kuchita masewera olimbitsa thupi ndikofunikira kuti machiritso amthupi," akuuza Healthline.

"Ndidawona kuti mtundu wolondola wa masewera olimbitsa thupi ungachepetse ululu wanga ndi kutopa, koma umathandizanso kuti ndikhale ndi nkhawa komanso kuti ndisamapanikizike," akutero.

Ndicho chifukwa chake Wickremasinghe adapanga cholinga chake kupeza njira zochotsera zowawa zolimbitsa thupi kwa anthu omwe ali ndi fibromyalgia.

Pakangopita mphindi 5 patsiku, inunso mutha kuchepetsa ululu wanu.

Kodi fibromyalgia ndi chiyani?

Fibromyalgia ndi matenda okhalitsa kapena okhalitsa omwe amayambitsa kupweteka kwambiri kwa minofu ndi kutopa.

Fibromyalgia imakhudza pafupifupi ku United States. Ndiwo pafupifupi 2 peresenti ya anthu achikulire. Ndiwowirikiza kawiri mwa akazi kuposa amuna.

Zomwe zimayambitsa vutoli sizikudziwika, koma kafukufuku wapano akuyang'ana momwe magawo osiyanasiyana amanjenje amathandizira kupweteka kwa fibromyalgia.

Chifukwa chiyani masewera olimbitsa thupi ena amachititsa kuti matenda a fibromyalgia awonjezeke?

Anthu ambiri amaganiza zabodza kuti kuchita masewera olimbitsa thupi sikuyenera omwe akuchita ndi fibromyalgia ndipo kumabweretsa zowawa zambiri.

Koma vutoli silolimbitsa thupi. Ndi mtundu wa zochitika zolimbitsa thupi zomwe anthu akuchita.

"Kupweteka kokhudzana ndi zolimbitsa thupi ndikofala kwambiri ndi fibromyalgia," akufotokoza Mously LeBlanc, MD. "Sikuti ndimachita zolimbitsa thupi (zomwe zimapweteka kwambiri) - ndizokhudza kuchita masewera olimbitsa thupi moyenera kuti zithandizire kukulitsa zizindikilo."

Amauzanso a Healthline kuti chinsinsi chothandizira kuchepetsa ululu wa anthu omwe ali ndi fibromyalgia ndikumachita zinthu zolimbitsa thupi.

Dr. Jacob Teitelbaum, katswiri wa fibromyalgia, akuti kuchita masewera olimbitsa thupi molimbika kumabweretsa mavuto omwe anthu amakumana nawo atachita masewera olimbitsa thupi, omwe amatchedwa "malaise atatha kuchita masewera olimbitsa thupi."

Akuti izi zimachitika chifukwa anthu omwe ali ndi fibromyalgia alibe mphamvu zofananira ndi ena omwe angathe kuthana ndi kuchuluka kwa masewera olimbitsa thupi.

M'malo mwake, ngati ntchitoyi imagwiritsa ntchito mphamvu zochepa zomwe thupi limapanga, machitidwe awo amawonongeka, ndipo amamva ngati agundidwa ndi galimoto masiku angapo pambuyo pake.

Chifukwa cha ichi, Teitelbaum akuti chofunikira ndikuti mupeze mayendedwe oyenda pang'ono kapena zina zochepa zomwe mungachite, komwe mumamva kuti "mwatopa" pambuyo pake, ndikukhala bwino tsiku lotsatira.

Kenako, m'malo mongokhalira kutalika kapena kulimba kwa kulimbitsa thupi kwanu, khalani ndi kuchuluka komweko mukamagwira ntchito kuti muwonjezere kupanga mphamvu.

Momwe mungasamalire ma post-Workout flare-ups

Pankhani yochita masewera olimbitsa thupi ndi fibromyalgia, cholinga chake ndikusunthira pang'ono.

"Kuchita masewera olimbitsa thupi komwe kumakhala kovuta kwambiri kwa munthuyo, kapena [kuchitidwa] kwa nthawi yayitali, kumakulitsa ululu," akutero LeBlanc. Ndicho chifukwa chake akuti kuyamba pang'onopang'ono komanso kutsika ndiyo njira yabwino yopambana. "Mphindi 5 zokha patsiku zimatha kukhudza ululu m'njira yabwino."

LeBlanc amalangiza odwala ake kuti azichita masewera olimbitsa thupi, kuyenda pamakina elliptical, kapena kuchita yoga wofatsa. Kuti apeze zotsatira zabwino, amawalimbikitsanso kuti azichita masewera olimbitsa thupi tsiku lililonse kwakanthawi kochepa (mphindi 15 panthawi).

Ngati mukudwala kwambiri kuti musayende, Teitelbaum akuti kuyamba ndi kukonza (komanso kuyenda) mu dziwe lamadzi ofunda. Izi zitha kukuthandizani kuti mufike poti mungayende panja.

Komanso, Teitelbaum akuti anthu omwe ali ndi fibromyalgia ali ndi vuto lotchedwa orthostatic intolerance. "Izi zikutanthauza kuti akaimirira, magazi amathamangira kumapazi awo ndikukhala pamenepo," akufotokoza.

Anena kuti izi zitha kuthandizidwa kwambiri pakuwonjezera kumwa madzi ndi mchere komanso kugwiritsa ntchito sing'anga (20 mpaka 30 mmHg) masokosi opondereza akakwera komanso mozungulira. Muzochitika izi, kugwiritsa ntchito njinga yabwinobwino kungathandizenso kuchita masewera olimbitsa thupi.

Kuphatikiza pa kuyenda ndi kuchita masewera olimbitsa thupi m'madzi, maphunziro angapo amatchulanso yoga komanso njira ziwiri zolimbitsa thupi zomwe zimathandizira kuwonjezera zolimbitsa thupi popanda kuyambitsa ziwopsezo.

Njira yabwino kwambiri yochitira zolimbitsa thupi anthu omwe ali ndi fibromyalgia

• Chitani masewera olimbitsa thupi mosasintha (cholinga cha tsiku ndi tsiku) kwa mphindi 15.
• Mphindi 5 zokha patsiku zimatha kuchepetsa ululu wanu.
• Khalani ndi cholinga chodzimva kuti "mwatopa" mukamaliza masewera olimbitsa thupi koma bwino tsiku lotsatira.
• Ngati kuchita masewera olimbitsa thupi kumakulitsa ululu wanu, pitani kosavuta ndikuchita masewera olimbitsa thupi kwakanthawi kochepa.
• Musayese kukwera munthawi kapena mwamphamvu pokhapokha mutazindikira kuwonjezeka kwa mphamvu.

Malangizo 7 okuthandizani kuti muyambe ndikukhala bwino

Zambiri zamomwe mungapangire mawonekedwe ndizochulukirapo komanso zosavuta kuzipeza. Tsoka ilo, malangizowo ambiri ndi a anthu athanzi labwino omwe samva kuwawa kosatha.

Nthawi zambiri, zomwe zimatha kuchitika, atero Wickremasinghe, ndi anthu omwe ali ndi fibromyalgia amadzikakamiza kwambiri kapena amayesetsa kuchita zomwe anthu athanzi akuchita. Kenako amagunda khoma, akumva kupweteka, ndikusiya.

Kupeza malangizo olimbikira omwe amalimbana ndi fibromyalgia ndikofunikira kuti muchite bwino.

Ndicho chifukwa chake Wickremasinghe adaganiza zopanga njira yodzigwirira yekha ntchito, komanso ena, omwe ali ndi vuto la fibromyalgia.

Kudzera patsamba lake Cocolime Fitness, amagawana zolimbitsa thupi, maupangiri, komanso nkhani zolimbikitsa kwa anthu omwe ali ndi vuto la fibromyalgia, kutopa, ndi zina zambiri.

Nawa malangizo abwino kwambiri a Wickremasinghe:

• Nthawi zonse mverani thupi lanu ndipo muzichita masewera olimbitsa thupi mukakhala ndi mphamvu zochitira izi, osachita zoposa zomwe thupi lanu likufuna kuti muchite.
• Pumulani kangapo pakati pakulimbitsa thupi kuti mupeze bwino. Muthanso kugawa zolimbitsa thupi m'magawo amphindi 5 mpaka 10 omwe angathe kuchitidwa tsiku lonse.
• Tambasulani tsiku lililonse kuti muthandizike mmaonekedwe ndikuwonjezera kuyenda. Izi zidzapangitsa kupweteka kochepa mukamagwira ntchito.
• Khalani ndi mayendedwe ochepera kuti muchepetse kukwiya kwambiri.
• Pewani kupita mwamphamvu kwambiri mukamachira (osapitilira 60 peresenti ya kugunda kwamtima kwanu). Kukhala pansi pa malowa kumathandiza kupewa kutopa.
• Sungani mayendedwe anu amadzimadzi ndikuchepetsa mayendedwe osiyanasiyana mukamachita zowawa zilizonse.
• Sungani zolemba za momwe masewera olimbitsa thupi kapena zochitika zina zimakupangitsani kuti mumve kwa masiku awiri kapena atatu pambuyo pake kuti muwone ngati chizolowezicho ndichokhazikika komanso chathanzi pakumva ululu kwanu.

Chofunika kwambiri, Wickremasinghe akuti mupeze masewera olimbitsa thupi omwe mumawakonda, omwe samakupanikizani, komanso kuti mukuyembekeza kuchita masiku ambiri. Chifukwa zikafika kuchiritso ndikumverera bwino, kusasinthasintha ndikofunikira.

Sara Lindberg, BS, MEd, ndiwodzilemba pawokha polemba zaumoyo komanso kulimbitsa thupi. Ali ndi digiri ya bachelor muzochita masewera olimbitsa thupi komanso digiri yaukatswiri pakulangiza. Wakhala moyo wake wonse akuphunzitsa anthu kufunika kwa thanzi, thanzi, kulingalira, komanso thanzi lamaganizidwe. Amachita bwino kulumikizana ndi thupi, ndikuyang'ana momwe thanzi lathu lingatithandizire kukhala olimba komanso athanzi.