Mukuchita masewera olimbitsa thupi ndi COPD? Onetsetsani kuti mwatenga njira izi zodzitetezera! (Malangizo Oyenera Kutsatira Pochita Masewera ndi COPD)

Ngati mukukhala ndi COPD (Chronic Obstructive Pulmonary Disease), matenda a m'mapapo omwe nthawi yayitali, dokotala wanu mwina anakulangizani kuti muchite masewera olimbitsa thupi. Ndi abwino kwambiri pa thanzi lanu. Komabe, monga kuyendetsa galimoto mosamala, pali zinthu zingapo zomwe tiyenera kusamala nazo tikamachita masewera olimbitsa thupi. Pokhapokha ngati tikumvera matupi athu ndikuchita masewera olimbitsa thupi moyenera, ndi pomwe tingapindule kwambiri. Ndiye lero, kodi tikambirane za zinthu zomwe tiyenera kusamala nazo tikamachita masewera olimbitsa thupi ndi COPD?

Zinthu zofunika kukumbukira musanayambe komanso mukuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi si chinthu chomwe muyenera kuchita mwachangu nthawi imodzi. Ngati mutachita zinthu zing'onozing'ono, mutha kuchita masewera olimbitsa thupi mosamala.

Nanga bwanji ngati pali kusintha kwa mankhwala?

Tangoganizirani kuti dokotala wanu wayamba kumwa mankhwala atsopano kapena wasintha mlingo wa mankhwala akale. Zikatero, muyenera kulankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi monga mwachizolowezi. Chifukwa mankhwala atsopanowa amatha kusintha kwambiri momwe thupi lanu limayankhira kuchita masewera olimbitsa thupi. Mungamve kutopa mwachangu, kapena mungakumane ndi mavuto ena. Chifukwa chake, choyamba funsani upangiri wa dokotala.

Mvetserani kutopa.

Masiku ena timamva kutopa kwambiri kuposa masiku onse. Nthawi zina timaganiza kuti, "Lero landivuta kwambiri thupi langa." Ngati mukuganiza kuti, "Kodi ndinachita masewera olimbitsa thupi kwambiri dzulo?", chepetsani kuchuluka kwa masewera olimbitsa thupi tsiku limenelo. Ngati mukumva kutopa kwambiri, ndi bwino kusachita masewera olimbitsa thupi tsiku limenelo. Sungani bwino pakati pa ntchito yanu ndi kupuma kwanu. Musamapite kumalo omwewo nthawi zonse kukachita masewera olimbitsa thupi.

Nanga bwanji ngati nditasiya kuchita masewera olimbitsa thupi pakati?

Tangoganizani kuti muli ndi malungo kapena matenda ena omwe amakulepheretsani kuchita masewera olimbitsa thupi kwa masiku angapo. Kapena mwina mwakhala mukuyenda ndipo mwaphonya masiku angapo ochita masewera olimbitsa thupi. Mukayambiranso, musayambe nthawi yomweyo pamlingo womwewo womwe munkachita kale. Yambani pamlingo wotsika ndipo pang'onopang'ono muwonjezere kufika pamlingo wanu wamba kwa masiku angapo pamene thupi lanu likuzolowera.

Musachite masewera olimbitsa thupi mukadwala!

Ngati mukumva kudwala kapena kutentha thupi, musachite masewera olimbitsa thupi pazifukwa zilizonse. Dikirani masiku awiri kapena atatu zizindikiro zonse zitatha musanayambe kuchita masewera olimbitsa thupi. Komabe, ngati dokotala wanu akukupatsani malangizo ena, tsatirani malangizowo.

Pewani kuchita masewera olimbitsa thupi ndi zochitika ngati zimenezi.

Monga munthu amene ali ndi COPD, masewera olimbitsa thupi ena ndi zochita za tsiku ndi tsiku zingakupangitseni kupsinjika kosafunikira m'mapapu anu, choncho samalani kwambiri ndi zinthu izi.

• Kunyamula ndi kukankha: Pewani ntchito monga kusuntha silinda ya gasi kunyumba, kunyamula chidebe cholemera, kapena kukankha tebulo lolemera. Ngati mukuyenera kunyamula chinthu cholemera, tulutsani mpweya pamene mukunyamula.
• Ntchito ya m'munda: Pewani ntchito zovuta monga kudula udzu, kukumba, kuchotsa masamba, ndi kukumba dothi ndi mafosholo.
• Ntchito zapakhomo: Nthawi zina ntchito monga kupukuta pansi kapena kupukuta makoma zimakhala zotopetsa kuposa momwe mukuganizira. Nthawi zina ngati izi, palibe manyazi kupempha thandizo kwa wachibale.
• Mitundu ina ya masewera olimbitsa thupi: Pewani masewera olimbitsa thupi monga `push-ups` ndi `sit-ups`. Komanso pewani `machitidwe olimbitsa thupi`. Mwachidule, `machitidwe olimbitsa thupi` ndi masewera olimbitsa thupi omwe minofu imodzi imakanikizidwa motsutsana ndi ina kapena motsutsana ndi chinthu chosasuntha (monga khoma). Izi zimatha kuwonjezera kupanikizika mkati mwa chifuwa.

Komabe, funsani dokotala wanu kuti muwonetsetse kuti mungathe kuchita masewera olimbitsa thupi monga kunyamula zolemera, makina olemera, kuyenda mwachangu kapena kuthamanga, komanso kusambira.

Kodi muyeneranso kuganizira za malo ochitira masewera olimbitsa thupi?

Inde, ndithudi. Malo omwe mumachita masewera olimbitsa thupi komanso nyengo zimakhudza thupi lanu mwachindunji.

• Kuzizira kwambiri, kutentha, ndi chinyezi: Ngati mumachita masewera olimbitsa thupi panja, pewani kuchita masewera olimbitsa thupi masiku ozizira kwambiri, masiku otentha kwambiri, komanso masiku okhala ndi chinyezi chambiri (chinyezi). Mutha kumva kutopa mwachangu, makamaka pamene kuli chinyezi chambiri. Komanso, kutentha kwambiri kungasokoneze kuyenda kwa magazi, zomwe zimapangitsa kuti mupume movutikira komanso kupweteka pachifuwa.
• Kuchita Maseŵera Olimbitsa Thupi M'nyumba: Kwa masiku omwe nyengo siili bwino, kuchita maseŵero olimbitsa thupi m'nyumba. Kapena kuyenda m'sitolo yaikulu ndi njira yabwino.
• Mapiri ndi Zitunda: Pewani malo otsetsereka ndi zitunda ngati n'kotheka. Ngati muyenera kukwera phiri, chepetsani liwiro lanu ndipo yendani pang'onopang'ono. Yang'anirani kugunda kwa mtima wanu.
• Mukamaliza kuchita masewera olimbitsa thupi: Pewani kusamba ndi madzi otentha kapena ozizira mutangomaliza kuchita masewera olimbitsa thupi. Komanso, pewani kupita ku sauna.

Momwe mungamvere zizindikiro zomwe thupi lanu limakupatsirani

Mukachita masewera olimbitsa thupi, thupi lanu limakupatsirani zizindikiro zosiyanasiyana. Limatiuza zinthu monga, "Ndatopa pang'ono tsopano," "Kodi tiyenera kupuma pang'ono?", "Izi n'zovuta pang'ono." Chofunika kwambiri ndi kuzindikira zizindikiro izi ndikuziyankha.

Ngati zizindikirozi zichitika, siyani kuchita masewera olimbitsa thupi nthawi yomweyo!

Pali zizindikiro zina zomwe, ngati zikuwonekera, muyenera kusiya nthawi yomweyo kuchita masewera olimbitsa thupi ndikupuma osaganiziranso kawiri. Izi ndi zizindikiro zochenjeza za "kuwala kofiira".

Ngati mukukumana ndi zizindikiro izi ndipo sizimatha ngakhale mutapuma, onetsetsani kuti mwalankhula ndi dokotala wanu. Mungafunike kusintha mankhwala anu, zakudya, kapena malamulo oletsa kumwa madzi.