Hnute cancer do mek tuemaw chu ‘ exercise ’ ti tura tih a nih chuan ngaihtuah pawh a harsa thei hle. Taksa hahna leh rilru hahna zawng zawng nen hian exercise hi an rilruah pawh a awm lo mai thei. Mahse, i hria em, he hun harsa tak karah hian exercise hi i thian tha ber a ni. I ngaihtuah phak loh chakna a pe thei che a ni.
Exercise tihna ‘magic pill’ a ni
I rilru leh taksa tidam thei tur, cancer enkawlna avanga nghawng tha lo awm thei tur tihtlem thei tur, cancer lo awm leh theihna tur tihtlem thei tur, leh dam rei zawk leh hlim zawka dam theihna tur pill a awm tih han ngaihtuah teh. I la dawn em ni? Exercise hi chutiang ‘magic pill’ chu a ni tak zet a ni.
Breast cancer vei laia exercise neih hlawkna chu i ngaihtuah aiin a nasa zawk hle. Eng nge an nih i han thlir teh ang.
| Exercise hman hlawkna | A awlsam zawngin... |
|---|---|
| Taksa nena inzawmna siam leh | Cancer nen chuan mahni taksaah pawh mikhual ang maiin i inhria thei a ni. Exercise i tih hian i taksa i thunun leh thei a, chak zawkin i inhriat tan thei bawk. |
| Cancer lo lang leh theihna a ti tlem | Nitin active taka awm hian hnute cancer lo kir leh theihna a ti tlem a ni. Chu mai ni lovin, cancer dang, colon leh lung cancer te pawh a ti tlem bawk. |
| Rihna hrisel tak vawn reng | Thau lutuk/thau lutuk hian cancer lo kir leh theihna a tipung a ni. Exercise hian taksa ruh a tichak thei a, taksa rihna hrisel tak a vawng reng thei bawk. |
| Energy leh vitality tihpun | Cancer enkawlna chhunga i tawn theih lian ber pakhat chu hah lutuk hi a ni. Thil mak tak chu exercise i tih a, chakna tlem i hman chuan i taksa hian chakna a nei tam zawk a ni. He hahna hi exercise hmangtute zingah 50% velin a tlahniam a ni. |
| Natural antidepressant a nih avangin | Exercise i tih hian i thluak hian chemicals serotonin leh endorphins an tih te a siam chhuak a, chu chu happy hormone tia hriat a ni. Chungte chuan i mood a ti tha a, i rilru a hahdam bawk. |
| Joint leh muscle hnathawh dan | Surgery leh radiation treatment thenkhatah chuan i kut leh kekawrte a na thei a, i ke a ti na thei bawk. Exercise tihzauh leh kal laiin i kut i tihchet hian chu khauhna chu a tiziaawm thei a, chu hmunte chu a tichak thei bawk. |
Hei hi i nunah hun harsa ber zinga mi a ni mai thei. Chuvangin i chungah ngilnei rawh. Vawiin hian i tih theih ang ang ti rawh. A pawimawh ber chu i tana nuam i tih chu, i theih hunah, i tih theih ang anga tih hi a ni.
Exercise i tan hmain heng thilte hi hre reng ang che.
A tlangpuiin cancer enkawl hma, enkawl lai leh enkawl hnua exercise lak hi a him hle. Mahse, eng thil pawh i tan hmain i doctor nen in inbia ngei tur a ni.
I kum, cancer stage, tuna i hriselna leh i enkawl dan tur a zirin eng exercise nge i tana tha ber tih a hrilh ang che. Thiltih ṭhenkhat chu a dangte aiin i tân a inhmeh zâwk mai thei.
Physics therapist leh occupational therapist te pawh hnute cancer lama tui tak tak an awm bawk . Heng zinga pakhatah hian i doctor hnenah referral i dil thei bawk.
Eng nge pawimawh ber
I taksa chu ngaithla rawh. I rilru put hmang chu nangmah chauhvin i hria. Ni engemaw zat chu exercise i tih hi i hlim hle ang. Ni dangah chuan ngaihtuah pawh i nei lo ang. An pahnih hian thil pangngai an ni a, chutiang chu a dik lo.
Okay, tunah engtin nge kan tan ang?
Exercise hmang tan emaw, seasoned emaw pawh ni ila, cancer enkawlna atanga i tan tirh hian a te atanga tan la rawh. Vawi khata tih tam lutuk leh taksa tihchhiat ai chuan zawi zawiin exercise tihpun a tha zawk.
A tum ber chu kar khatah ni 5 chhung minute 30 chhung moderate activity tih a ni. Entirnan, brisk walking ang chi thil. Mahse, i chau a nih chuan ti tlem zawk rawh. Ni khatah vawi thum minute 10 chhung tih pawh a pawi lo. A pawimawh ber chu tih chhunzawm zel ( consistency ).
A theih chuan heng hmun pathumte hi huam vek turin i workout-te chu ruahman la:
- Stretches: Hengte hian workout i tan hmain i taksa a ti lum a, a hnuah i cool leh thin. Hliam venna kawngah pawh an pui thei bawk. Workout hmaa stretching i tih hian position khatah awm suh, che vel mai rawh. Workout hnuhnung zawk atan position khata awm reng tur stretch te chu hold rawh. I taksa chu a na thlengin han hrual ngai suh.
- Aerobic movement: Chûngte chuan i heart rate a tisang . Chung zingah chuan kea kal chak tak, jogging, tui chawi, leh cycle khalh te pawh a tel.
- Strength work: Hei hian rit phurh te, resistance band hman te, taksa rihna exercise te a huam a ni.
Eng ang movement pawh hi a tha. Huana hnathawh emaw, in tihfai emaw pawh hi exercise category-ah a tel ve bawk. Yoga leh Tai Chi ang chi exercise low-impact pawh a tha hle. Nilengin i che tam poh leh i tan a tha zawk.
If you need motivation , i ṭhianpa zawm la, pawnah kal la, i phone-ah app hmang rawh. I tana tha ber tur method zawng rawh.
Take-Home Thuchah a ni
- Hnute cancer enkawl laia exercise lak hian taksa leh rilru lamah hlawkna tam tak a nei a.
- Exercise eng pawh i tan hmain doctor nen inbiakna neih hmasak a pawimawh hle.
- Zawi zawiin tan la, zawi zawiin exercise i tih tam leh hun chhung chu tipung rawh. Vawi khatah thil tam tak tih tum suh.
- I taksa chu ngaithla rawh. I chau ni-ah chawlh la rawh. I chungah ngilnei rawh.
- Thil awlsam tak tak, kea kal emaw, huan siam emaw pawh hi a hlawkthlak hle. A pawimawh ber chu insawn hi a ni.
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