If yu de liv wit COPD (Chronic Obstructive Pulmonary Disease), we na wan sik we de mek yu lɔng fɔ lɔng tɛm, yu dɔktɔ go dɔn advays yu fɔ du ɛksɛsayz. I rili fayn fɔ yu wɛlbɔdi. Bɔt jɔs lɛk aw wi de tek tɛm drayv motoka, sɔm tin dɛn de we wi fɔ tek tɛm we wi de du ɛksasaiz. Na we wi lisin to wi bɔdi ɛn du ɛksɛsayz di rayt we, na in wi go ebul fɔ gɛt di bɛst pan am. So, tide, wi go tɔk bɔt wetin na di tin dɛn we wi nid fɔ tek tɛm wit we wi de du ɛksɛsayz wit COPD?
Jɛnɛral tin dɛn fɔ mɛmba bifo ɛn we yu de du ɛksɛsayz
Ɛksesaiz nɔto sɔntin we yu fɔ rɔsh fɔ du ɛn du am wan tɛm. If yu tek kia ɔf sɔm smɔl smɔl tin dɛn, yu kin ɛksesaiz sef wan.
Wetin fɔ du if chenj de pan di mɛrɛsin?
Imajin se yu dɔktɔ dɔn bigin yu fɔ tek nyu mɛrɛsin ɔ chenj di doz fɔ wan ol wan. If na so i bi, yu fɔ rili tɔk to yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz lɛk aw yu kin du. Bikɔs di nyu mɛrɛsin kin chenj di we aw yu bɔdi de du ɛksɛsayz bad bad wan. Yu kin fil taya kwik kwik wan, ɔr yu kin gɛt ɔda tin wae nɔr kin izi fɔ yu. So, go to dɔktɔ fɔs.
Lisin to di taya we pɔsin taya.
Sɔm dez wi kin fil taya pas aw wi kin fil. Sɔntɛnde, wi kin tink se, "Tide rili at fɔ mi bɔdi." If yu tink se, "A wok aut likl tu had yestade?", ridyus di levul of eksasaiz da de de. If yu fil taya we yu nɔ go ebul fɔ bia, i go fayn fɔ mek yu nɔ ɛksesaiz da de de. Kip yu wok ɛn rɛst, balans. Nɔ go ɔltɛm na di sem ples fɔ wok.
Yu bɔdi na yu bɛst padi. Lisin to wetin da padi de tɔk. Gi am brek we i se i taya.
Wetin a go du if a stɔp fɔ du ɛksɛsayz na midul?
Imajin se yu gɛt fiva ɔ ɔda sik we de mek yu nɔ ebul fɔ du ɛksasaiz fɔ sɔm dez. Ɔ sɔntɛm yu bin dɔn de travul ɛn yu nɔ bin ebul fɔ du ɛksɛsayz fɔ sɔm dez. We yu bigin bak, nɔ bigin wantɛm wantɛm na di sem lɛvul we yu bin de du bifo. Start na wan lכw lεvεl εn sכmtεm bil כp to yu usual lεvεl fכ fכ dez as yu bכdi de ajɔst.
Nɔ ɛksesaiz we yu sik!
If yu nɔ fil fayn ɔ yu gɛt fiva, nɔ du ɛksɛsayz fɔ ɛni rizin. Wet tu to tri dez afta ɔl di sayn dɛm dɔn dɔn kpatakpata bifo yu bigin fɔ du ɛksɛsayz. Bɔt if yu dɔktɔ gi yu ɛni ɔda advays, fala da advays de.
Stay away frɔm dɛn kayn ɛksesaiz ɛn aktiviti ya.
As pɔrsin wae gɛt COPD, sɔm ɛksɛsayz ɛn tin dɛm wae yu kin du ɛvride kin put strɛs pan yu lɔng dɛm wae nɔr nid, so tek tɛm mɔr bɔt dɛn tin ya.
- Fɔ es ɛn push: Nɔ du tin dɛn lɛk fɔ muv gas silinda na os, fɔ es ebi ebi bɔkit, ɔ fɔ push ebi tebul. If yu gɛt fɔ es sɔntin we ebi, pul briz we yu de es am.
- Wok na gadin: Nɔ du tin dɛn we tranga lɛk fɔ kɔt di lawn, fɔ kɔt di grɔn, fɔ rak di lif dɛn, ɛn fɔ dig wit shovel.
- Wok na os: Sɔntɛnde, wok dɛn lɛk fɔ mop di flɔ ɔ fɔ was di wɔl dɛn kin taya pas aw yu tink. Sɔntɛnde lɛk dis, i nɔ kin shem fɔ aks pɔsin na yu famili fɔ ɛp yu.
- Sɔm kayn ɛksesaiz: Nɔ du ɛksɛsayz lɛk `push-up` ɛn `sit-up`. Dɔn bak, avɔyd `isometrik ɛgzampul`. fכ simpul wan, `isometrik εksεsayz` na εksεsayz dεm we dεn de prεs wan mכsul pan כda wan כ pan wan tin we de stεshכn (lεk wan wכl). Dɛn tin ya kin mek di prɛshɔn insay di chɛst go ɔp.
Bɔt chɛk wit yu dɔktɔ fɔ mek shɔ se yu ebul fɔ du ɛksɛsayz lɛk fɔ es wet, fɔ yuz wet mashin, fɔ waka ɔ jok kwik kwik wan, ɛn fɔ swim.
Yu nid fɔ tink bak bɔt di say we yu de du ɛksɛsayz?
Yɛs, fɔ tru. Usay yu de du ɛksɛsayz ɛn di wɛda kin afɛkt yu bɔdi dairekt wan.
- Kol, ɔt, ɛn humidity: If yu de ɛksesaiz na do, nɔ du ɛksɛsayz pan de dɛn we kol pasmak, de we wam pasmak, ɛn de dɛn we di ples gɛt bɔku humidity (humidity). Yu kin fil taya kwik kwik wan, mɔ we di ples rili wam. Dɔn bak, we di ples wam kin mek yu blɔd nɔ go fayn, ɛn dis kin mek i nɔ izi fɔ blo ɛn ivin mek yu chɛst pen.
- Ɛksesaiz insay os: Fɔ de dɛn we di wɛda nɔ fayn, ɛksesaiz insay os. Ɔ fɔ waka rawnd wan big shopin mal bak na fayn tin fɔ du.
- Il ɛn Slɔp: Nɔ fɔ stip stip ɛn il dɛn ɛnitɛm we i pɔsibul. If yu fɔ klaym wan il, slo yu paz ɛn tek smɔl smɔl stɛp dɛn. Kip yu yay pan yu at rit.
- Afta yu dɔn du ɛksɛsayz: Nɔ tek shawa we wam ɔ kol jɔs afta yu dɔn du ɛksɛsayz. Dɔn bak, nɔ go na sawna.
Aw fɔ lisin to di sayn dɛn we yu bɔdi de gi
We yu de du ɛksɛsayz, yu bɔdi de gi yu difrɛn sayn dɛn. I de tɛl wi tin dɛn lɛk, "A taya smɔl naw," "Wi fɔ rɛst smɔl?", "Dis at smɔl." Di tin we impɔtant pas ɔl na fɔ no dɛn sayn ya ɛn ansa dɛn.
| Sayn fɔ Bɔdi | Wetin Yu Fɔ Du |
|---|---|
| I nɔ izi fɔ blo ɔ taya pasmak | Slow yu ɛksesaiz, ɔ stɔp ɔl, ɛn rɛst. Sidɔm na chia wit yu leg dɛn we yu dɔn prɔp ɔp. If yu kɔntinyu fɔ gɛt prɔblɛm fɔ blo, kɔl yu dɔktɔ wantɛm wantɛm. |
| At bit fast ɔ i nɔ de bit ɔltɛm (palpitations) . | Stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn rɛst wit kol at. Afta yu dɔn rɛst fɔ lɛk 15 minit, chɛk yu puls. If yu puls rεt stil de pas 120-150 bit pan minit, kol yu dכkta fכ mכr advays. |
| Eni kain pen | Nɔ ɛva ignore pen. If yu gɛt pen na yu chɛst ɔ yu de fil pen ɛni ɔda say na yu bɔdi, stɔp fɔ du ɛksɛsayz wantɛm wantɛm. We yu de du ɛksɛsayz tru pen, dat kin pwɛl yu jɔyn ɔ ɔda say dɛn. Tɔk to yu dɔktɔ bɔt dis ɛn gɛt advays. |
| Rɛst afta yu dɔn du ɛksɛsayz | If yu fil taya tumɔs ɔ yu nɔ kin ebul fɔ blo afta yu dɔn du ɛksɛsayz, nɔ ledɔm na bed. Bifo dat, sidɔm na fayn chia ɛn rɛst. If yu ledɔm na bed, dat kin mek yu nɔ ebul fɔ du ɛksɛsayz. |
If dɛn sayn ya apin, stɔp fɔ du ɛksɛsayz wantɛm wantɛm!
Sɔm sayn dɛn de we, if dɛn apia, yu fɔ stɔp di ɛksesaiz we yu de du wantɛm wantɛm ɛn rɛst we yu nɔ tink tumɔs. Dis na di "rɛd layt" wɔnin sayn dɛm.
| Wonin sayn dɛm we de sho se yu fɔ stɔp fɔ du ɛksɛsayz wantɛm wantɛm |
|---|
| ✔️ Fɔ fil se yu chɛst de pen ɔ yu tayt |
| ✔️ Fɔ fil wik na di bɔdi |
| ✔️ Fɔ fil se yu de diziz ɔ yu de fil fɔdɔm |
| ✔️ Fɔ fil prɛshɔn ɔ pen na yu chɛst, nɛk, an, jaw, ɔ sholda |
| ✔️ We yu de gɛt bɔku bɔku bɔdi ɔ yu de swel fɔ no rizin ( if yu gɛt dis sik, kɔl yu dɔktɔ wantɛm wantɛm ) |
| ✔️ Eni oda unusual symptom wae de mek yu saspek |
If yu gɛt ɛni wan pan dɛn sik ya ɛn dɛn nɔr de go ivin afta yu dɔn rɛst, mek shɔ se yu tɔk to yu dɔktɔ. Yu go nid fɔ chenj di mɛrɛsin dɛn we yu de tek, di it we yu de it, ɔ di we aw yu nɔ de drink.
Mɛsej we dɛn kin kɛr go na os
- Fɔ ɛksesaiz wit COPD na fayn tin, bɔt i nid fɔ du am sef wan ɛn wit sɛns.
- Ɔltɛm tɔk to yu dɔktɔ bɔt di we aw yu de du ɛksɛsayz if yu mɛrɛsin chenj.
- Lisin to yu bɔdi. Rɛst if yu fil se yu taya. Stɔp fɔ du ɛksɛsayz if yu fil pen.
- Nɔ du ɛksɛsayz na do pan de dɛn we di ples wam, kol, ɛn wet pasmak.
- If yu gɛt sayn dɛn we de wɔn yu lɛk we yu de fil pen na yu chɛst, yu nɔ de blo fayn, ɔ yu de tɔn diziz, stɔp fɔ du ɛksɛsayz wantɛm wantɛm.
- Ɛksesaiz na sɔntin we yu fɔ mek yu bɛst padi, bɔt tek tɛm wit da padi de. Ɔltɛm, go to yu dɔktɔ if yu gɛt prɔblɛm.
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