Hambela phambili isifo 'esithothobalisa' imisipha yomzimba

UKUHAMBA kweminyaka kuvame ukuza nezinguquko eziningi emzimbeni womuntu, ezinye zazo ezidalwa wukuba ntekenteke kwamalunga omzimba okwenza kube lula ukuthi kuzwele uma kukhona okukukucathamelayo, futhi kuba lula nokungenwa yizifo ezahlukene egazini.

Okunye kwalokho okuvame ukuhlupha abantu uma bekhula, yisifo esibizwa ngokuthi yi-sarcopenia, isimo esidala ukuthi umuntu aphelelwe ngamandla emisipheni yakhe, okwenza ukuthi ibe ntekenteke, okuvela ukuthi ishaya izwele kwizigidi zabantu emhlabeni.

Isikhungo sezempilo esizimele i-Affinity Health, sesidalule ukuthi lesi sifo sivame ukuqala ukuzikholisa ebantwini uma sebeneminyaka ewu-30 kuya phezulu, kanti sivame ukuba namandla kwabaneminyaka ewu-60 kuya phezulu, bese senza ukuthi bangakwazi ukuphila kahle, futhi siholela nasekutheni igazi namalungu omzimba kwabo kube ntekenteke.

I-Affinity Health idalule nokuthi i-sarcopenia ingenza nokuthi kube lula ukungenwa ngezinye izifo eziningi eziyimbelesela uma singanqandwa futhi singagwenywa ngokushesha, kodwa yakhulula ngokuthi ukusheshe sisukunyelwe kungasiza ukunqanda ukubhebhetheka komonakalo.

Nazi ezinye zezindlela ongazisebenzisa ukulwa ne-sarcopenia:

1. Chair Squats: Ukuzivocavoca kokushaya ama-squats usebenzisa isihlalo, okusiza ukuqinisa amathambo omzimba esingezansi, kwenze ukwazi ukubhalansa nokwenza imisebenzi eyehlukene edinga ukuthi uhambe. Lokhu ukwenza ngokuthi ume phambi kwesihlalo, bese ulokhu wehla sengathi uzohlala kusona, ubuye uphakame, kanjalo, kanjalo. Lokhu ungakwenza amahlandla awu-10, kabili noma kathathu ngosuku.
2. Wall Push-Ups: Lokhu kuzivocavoca khona kusiza ukunika amandla isingenhla somzimba wakho kubalwa izingalo, amahlombe nesifuba. Ukwenza ngokuthi ume eduzane nodonga, ubeke izandla odongeni, bese ushaya ama-push-up usondela kulona udonga ngesifuba. Nakho ungakwenza amahlandla awu-10 kuya phezulu, kabili noma kathathu ngosuku.
3. Step-Ups: Lokhu khona kusiza ukuqinisa imisipha yomzimba, kwenze ibe namandla. Ukwenza ngokuthi umshini wokuzivocavoca i-sturdy step, bese usebenzisa wona ukwenza lokhu ngokuthi ugibele kuwona ngonyaka lwakho lwangakwesokudla, ulususe, ubeke olwesokunxele.... uqhubeke uzishintshanise kanjalo amahlandla awu-10 kuya ku-12 unyawo ngalunye.

Amathiphu okuthi ungagqilazeki uma usaqala lolu hambo:

- Ungazigqilazi: Uma usemusha futhi usaqala ukuzivocavoca, qala kancane, kancane - wenze ngendlela yokuthi kungakugqilazi kakhulu okwenzayo kuze kube wukuthi usujwayele. Ungaqala ngokuthi wenze futhi uhlele ukuzivocavoca kwakho ukuthi ukwenze kabili noma kathathu ngosuku kuze kube wukuthi umzimba usujwayele ukuthi ungakwenza nsuku zonke.

- Kuningi okulula ongaqala ngakho: Izindlela ezilula zokuzivocavoca ezinjengokuhamba nje, welule izinyawo, wukugijima ngebhayisikili noma ukubhukuda kungasiza kakhulu ukukugcina unempiilo, futhi kwenze imisipha yakho ibuyelwe ngamamdla.

- Ukudla okunempilo kuwukhiye: Ukugwema ukudla okunamafutha, bese uqinisa ekudleni okunomsoco nakho kungakusiza ukukugcina unamandla. Qinisa okudleni okunempilo okungaba ngamaveji, izithelo, inyama engenawo amafutha, amaqanda abhoyiliwe, wufishi, amakinati nokunye okunempilo. Lokhu kuhambisanise nokuthi uphuze amanzi ngokwanele.

Okumqoka okumele ukwazi futhi ukuqaphele ngalokhu wukuthi kumele uma ubuthaka emzimbeni noma welulama ekulimaleni okuthile, qala ngokuxhumana nabezempilo ngaphambi kokuthi uqale ukuzivocavoca; kube yibona abakwelulelayo ukuthi ukwenze kanjani.