If yu mama, papa, grani, granpa, ɔ pɔsin we yu lɛk gɛt Alzaima sik, wi no aw i nid fɔ gi yu layf to Gɔd ɛn peshɛnt fɔ kia fɔ da pɔsin de. I nɔ kin izi fɔ mek wi tɔk bɔt di sɔri we wi kin fil we wi de wach di tin dɛn we wi de mɛmba de go smɔl smɔl de go de, ɛn sɔntɛnde pipul dɛn nɔ kin no wi. Bɔt, ivin insay dis chalenj, tin dɛn de we wi kin du fɔ mek dɛn layf izi smɔl ɛn gladi. Ɛksesaiz na wan pan dɛn tin ya.
Wetin mek ɛksesaiz impɔtant fɔ pɔsin we gɛt Alzaima?
Yu kin de tink se, "Eksesaiz nɔr kin ebul fɔ mɛn Alzaima." Na tru dat. Ɛksesaiz nɔto mɛrɛsin fɔ dis sik. Bɔt ɛksesaiz gɛt di wɔndaful pawa fɔ kɔntrol bɔku pan di sayn dɛn we kin kam wit di sik ɛn mek yu layf bɛtɛ .
Fɔ tɔk am simpul wan, we wi de du ɛksɛsayz, bɔku gud tin dɛn kin apin to wi bɔdi ɛn wi bren.
- I kin ɛp fɔ slip fayn: Bɔrku pipul dɛm wae gɛt Alzaima kin gɛt prɔblɛm fɔ slip na nɛt. Dɛn kin lɛk fɔ slip insay di de. Dis tin we de ambɔg de ɛn nɛt kin mek i rili taya fɔ dɛn ɛn fɔ mek yu tek kia ɔf dɛn. If yu ɛksesaiz smɔl insay di de, dat kin ɛp yu bɔdi fɔ taya smɔl ɛn ɛp yu fɔ slip fayn ɛn dip na nɛt.
- I de mek yu fil fayn: Sɔntɛnde yu kin vɛks, wɔri, ɔ fil bad fɔ natin. Dis na kɔmɔn sayn dɛm fɔ Alzaima sik. we yu de du eksasaiz, yu bren de mek kεmεkal dεm we dεn kכl εndorfin, we dεn kכl "happy hormones." Dis kin mek yu nɔr strɛs ɛn wɔri , ɛn i kin mek yu fil fri.
- I de mek yu nɔ wɔri: Tink bɔt tin dɛn we yu de du ɔltɛm. Fɔ ɛgzampul, fɔ waka, fɔ rayd ɛksesaiz bayk na os, ɔ ivin fɔ fold sɔm klos dɛn. Insay dɛn kayn tin ya, nid nɔ de fɔ tink, disayd, ɔ mɛmba se, "Wetin a go du nɛks?" Dis kin mek dɛn nɔ strɛs ɛn i kin mek dɛn at pwɛl. Dɔn bak, we dɛn dɔn di wok, dɛn kin fil big big sɛns fɔ du sɔntin, wit di filin se "A du sɔntin."
Di tin we impɔtant pas ɔl na fɔ tɔk to ɛn gɛt aprɔval frɔm di dɔktɔ we no di pɔsin we yu lɛk in mɛrɛsin gud gud wan bifo yu bigin ɛni ɛksesaiz ɔ aktiviti.
Tin dɛn we yu fɔ aks yu dɔktɔ bɔt
I impɔtant fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz. Nɔto ɔl di wan dɛn we sik na di sem. di rayt εksεsayz kin difrεn dipכnt pan dεn bכdi hεlth, di lεvεl fכ di sik, εn כda mεdikal kכndyushכn dεm (e.g., at at sik, at sik).
Aks yu dɔktɔ bɔt dɛn tin ya:
- Wetin na di bɛst ɛksesaiz dɛn? Ɛn us ɛgzampul dɛn we wi nɔ fɔ du?Wetin?
- Aw lɔng yu fɔ ɛksesaiz? (e.g. 10 minit ɔ 20 minit?)
- Aw dɛn fɔ wok tranga wan?
- Yu nid ɛp frɔm ɔda pɔsin we sabi bɔt wɛlbɔdi biznɛs, lɛk pɔsin we de mɛn yu bɔdi? Dis kayn pɔsin kin mek ɛksesaiz program we fit di pɔsin we sik.
Us ɛgzampul ɛn aktiviti dɛn we fayn fɔ du?
Mɛmba se, we wi se "exercise" ya, i nɔ nid fɔ bi di big tin we yu de du na di jim. Simpul, fayn, ɛvride aktiviti dɛn na di bɛst.
| Aktiviti / Ɛksesaiz | Di bɛnifit fɔ pɔsin we gɛt Alzaima |
|---|---|
| De waka | Simpul, we pɔsin kin ripit. I de mek di maynd kol. We yu waka na gadin ɔ na say we kwayɛt, dat kin ɛp yu maynd fɔ rilaks. |
| Fɔ mek gadin | Tin dɛn lɛk fɔ tɔch di grɔn ɛn wata di plant dɛn kin mek pɔsin gɛt pis na di maynd. Yu kin gɛt di gladi at we yu de gro sɔntin. Di bɔdi we de muv saful saful kin apin. |
| Swimin ɔ Wata Aerobiks | Di prɛshɔn we de pan di bɔdi nɔ kin bɔku na di wata. Dis kin mek i fayn fɔ di wan dɛn we gɛt pen na dɛn jɔyn. Nɔbɔdi nɔ de fred fɔ fɔdɔm. |
| Yoga ɔ Tai Chi | Dɛn tin ya na tin dɛn we pɔsin kin muv kwik kwik wan. Dɛn kin mek di bɔdi balans ɛn ebul fɔ chenj chenj. Di maynd kin kol bikɔs yu de pe atɛnshɔn pan fɔ blo. |
| Simpul wok dɛn na os | Simpul wok dɛn we pɔsin kin du ɔltɛm lɛk fɔ fol klos, fɔ was tebul, ɛn fɔ sɔt di vɛjitebul dɛn. Dɛn tin ya kin mek pɔsin fil se "A stil yusful" ɛn i kin mek pɔsin gɛt kɔnfidɛns pan insɛf. |
Tink bɔt dɛn tin ya we go mek yu nɔ gɛt prɔblɛm we yu de du ɛksɛsayz
Di sef we di pɔsin we yu lɛk go sef, so mek shɔ se yu tink bɔt dɛn tin ya.
- Start smɔl: Afta yu dɔn gɛt permishɔn frɔm yu dɔktɔ, stat wit shɔt tɛm, lɛk 10 minit ɛvride. Smɔl smɔl, i de mek di tɛm bɔku as yu bɔdi de yus to am.
- Wom-ap ɛn Kul-dɔwn: Bifo yu bigin ɛni ɛksesaiz, du simpul tin dɛn lɛk fɔ muv yu an ɛn yu leg fɔ sɔm minit (wɔm-ap). Afta yu dɔn fɔ du di ɛgzampul, alaw yu bɔdi fɔ wɛl smɔl smɔl (kul-dɔwn).
- Mek say we sef: Chek di say we yu de du ɛksesaiz fɔ ɛni bad tin we go apin, lɛk say we slipul, say we nɔ gɛt layt fayn, trowe rug, ɛn waya we de rɔn na di flɔ. Rimov dɛn.
- Balans ishu: If yu fil se yu go fɔdɔm we yu de waka, tray fɔ du ɛksɛsayz nia grab bar/rel. Bifo yu du ɛksesaiz na grɔn ɔ na mat, pik simpul ɛgzampul dɛn we yu go ebul fɔ du we yu sidɔm na bed.
- If yu fil pen ɔ nɔr de fil fayn: If yu fil sik, yu chɛst de pen, yu ed de tɔn, ɔr ɔda pen we yu de du ɛksɛsayz , stɔp fɔ du am wantɛm wantɛm .
- Pik sɔntin we dɛn lɛk: Di impɔtant tin na fɔ ɛp dɛn fɔ pik sɔntin we dɛn lɛk ɛn ɛnjɔy, ɛn nɔ fos dɛn. Dɔn dɛn go want fɔ kɔntinyu fɔ du am. Bifo yu se, "Lɛ wi go ɛksɛsayz," i kin wok fayn fɔ tɔk sɔntin we gɛt lɔv, lɛk, "Lɛ wi go waka na di gadin."
Mɛsej we dɛn kin kɛr go na os
- Pan ɔl we dɛn nɔ go ebul fɔ mɛn di sik we dɛn kɔl Alzaima, simpul ɛksesaiz kin ebul fɔ kɔntrol di sayn dɛn ɛn mek di pɔsin in layf bɛtɛ.
- Ɛksesaiz gɛt bɔku impɔtant bɛnifit dɛn lɛk fɔ mek pɔsin slip fayn, fɔ mek pɔsin fil fayn, ɛn fɔ mek i nɔ de wɔri.
- Simpul, ripit, ɛn ɛnjɔymɛnt tin dɛn lɛk fɔ waka, fɔ mek gadin, ɛn fɔ swim na di bɛst.
- Mek shɔ se yu go to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program.
- Mek yu pɔsin we yu lɛk in sef bi di fɔs tin we yu de du we yu de du ɛksɛsayz. Mek shɔ se na say we sef ɛn stɔp di aktiviti wantɛm wantɛm if ɛnitin we nɔ fayn apin.
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