Kodi mumapuma movutikira mukatha kuchita zinthu zazing'ono? Kodi kungakhale kusalolera kuchita masewera olimbitsa thupi? | Nirogi Lanka

Kodi mumavutika kupuma mukamayenda mtunda waufupi kapena kukwera masitepe? Kodi mumatopa mofulumira kuposa kale? Mungadziuze kuti, "Ndikukalamba," kapena "Sindikuchita masewera olimbitsa thupi mokwanira posachedwapa." Ngakhale kuti zinthu zimenezi zimathandiza, nthawi zina zizindikirozi zimawonetsa chinthu china chofunikira kwambiri. Lero, tikufuna kukambirana nanu za vuto lotchedwa Exercise Intolerance .

Kodi kwenikweni kusagwirizana ndi kuchita masewera olimbitsa thupi n'chiyani?

Mwachidule, Kuchita Zinthu Zosaloledwa ndi Masewera olimbitsa thupi ndi pamene thupi lanu silingathenso kuchita zinthu zolimbitsa thupi mosavuta monga kale. Ngakhale kuchita zinthu zolimbitsa thupi pang'ono kumakupangitsani kumva kutopa kapena kuvutika kupuma. Ganizirani thupi lanu ngati makina ovuta omwe amafuna mtima wanu, mapapo, ndi minofu kuti zigwire ntchito mogwirizana nthawi iliyonse mukasuntha, kuthamanga, kapena kunyamula china chake. Ngati gawo lililonse la dongosololi likukumana ndi kufooka kapena kufooka, "makina" amavutika kugwira ntchito. Pamenepo ndi pamene mumakhala ndi Kuchita Zinthu Zosaloledwa ndi Masewera olimbitsa thupi.

Kawirikawiri, zizindikiro zimenezi zimakulepheretsani kufika pamlingo woyenera wa mtima wanu. Pakuchita masewera olimbitsa thupi, thupi lanu limatha kugwiritsa ntchito mpweya wokwana 60% mpaka 70% womwe munthu wopanda vutoli angamwe. Izi zimachitika kawirikawiri ngati mtima wanu sukugwira bwino ntchito, monga pa nthawi ya vuto la mtima .

Kumbukirani, mtima wanu ndi injini yomwe imatulutsa magazi okhala ndi mpweya wochuluka kupita ku minofu ndi maselo m'thupi lanu lonse. Ngati mtima sungapope bwino, mpweya wofunikira womwe umapita ku minofu yanu umachepa.

Komanso, ngati muli ndi matenda enaake a m'mapapo, thupi lanu lingavutike kubweretsa mpweya wokwanira panthawi yopuma mozama yomwe imafunika kuti muchite masewera olimbitsa thupi, chifukwa minofu yanu imafunikira mpweya wochuluka kwambiri mukakhala ndi zochita zambiri poyerekeza ndi pamene mukupuma.

Ngakhale mutapuma mpweya wokwanira ndipo mtima wanu umapereka mpweyawo bwino, maselo anu amafunikabe kuusintha kukhala mphamvu. Ngati minofu yanu ya mafupa sikugwira ntchito bwino, sangathe kugwiritsa ntchito mpweyawo bwino.

Ngati gawo lililonse mu unyolo uwu —kulandira mpweya, kugawa, kapena kugwiritsa ntchito maselo —likusokonekera, mumakhala ndi vuto la kusalolera kuchita masewera olimbitsa thupi. Vutoli lingakulepheretseni kusangalala ndi zochita zomwe mumakonda komanso ntchito za tsiku ndi tsiku, ndipo nthawi zina, lingayambitse kupita kuchipatala pafupipafupi.

Kodi izi ndizofala bwanji?

Kusalolera kuchita masewera olimbitsa thupi n’kofala kwambiri kuposa momwe mungaganizire ndipo kumakhudza anthu mamiliyoni ambiri padziko lonse lapansi. Zomwe zimayambitsa matendawa ndi zazikulu komanso zosiyanasiyana. Mwachitsanzo, ku United States, anthu opitilira 6 miliyoni amakhala ndi vuto la mtima , ndipo pafupifupi 50% ya iwo amavutika ndi vuto la kusalolera kuchita masewera olimbitsa thupi. Timakhala ndi vutoli nthawi zambiri mwa odwala omwe ali ndi matenda osiyanasiyana a mtima ndi kupuma kuno ku Sri Lanka.

Kodi zizindikiro za kusalolera kuchita masewera olimbitsa thupi ndi ziti?

Ngati mukuganiza kuti mwina mukukumana ndi vuto la kuchita masewera olimbitsa thupi, yang'anani zizindikiro zodziwika bwino izi:

• Kupuma movutikira (Dyspnea) : Ichi ndi chizindikiro chofala kwambiri. Mungamve ngati simungathe kupuma kapena muyenera kupuma mofulumira ngakhale mutachita zinthu zochepa, monga kukwera masitepe, mofanana ndi kupuma movutikira ngati mphumu .
• Kutopa kwambiri kapena mwachangu (` Kutopa` ): Mutha kutopa kwambiri kapena kufooka popanda chifukwa chomveka, kapena kumva kutopa nthawi yomweyo mukadzuka, zomwe zimapitirira tsiku lonse.
• Kusamva bwino kwa miyendo kapena miyendo yolemera: Mukuchita masewera olimbitsa thupi, mungamve kupweteka, kulemera, kumva kuwawa, kapena kupweteka m'miyendo yanu, nthawi zina kumatchedwa kupweteka kosasangalatsa kapena dzanzi.
• Kupuma mwachangu(`Kupuma Mopitirira Muyeso`): Kupeza vuto lopuma mwachibadwa, zomwe zimapangitsa kuti munthu apume mofulumira komanso mopanda mphamvu, zomwe nthawi zina zimatha kutsagana ndi chizungulire kapena kugunda kwa mtima.

Kodi n’chiyani chimayambitsa kusalolera kuchita masewera olimbitsa thupi?

Palibe chifukwa chimodzi chokha; mavuto ambiri azachipatala angayambitse vutoli. Tiyeni tiwone zomwe zimayambitsa vutoli:

• Kulephera kwa Mtima: Pamene minofu ya mtima yafooka ndipo singathe kupopa magazi bwino.
• Matenda a mtima obadwa nawo : Zilema za mtima zomwe zimachitika kuyambira kubadwa.
• Matenda a m'mapapo: Matenda osatha monga ' COPD ' ( Chronic Obstructive Pulmonary Disease ) amachititsa kuti mapapo anu azivutika kusinthana mpweya ndi mpweya woipa.
• Kutupa kwa Mapapo: Kuundana kwa magazi m'mitsempha yamagazi ya m'mapapo—ichi ndi vuto lachipatala lomwe limafuna thandizo ladzidzidzi la 911/mwamsanga.
• COVID Yaitali: Kutopa kosalekeza, kupuma movutikira, ndi kupweteka pachifuwa komwe kumapitirira nthawi yayitali pambuyo pa matenda oyamba.
• Kuchepa kwa magazi m'thupi: Kusowa kwa maselo ofiira a m'magazi abwino kumachepetsa kuchuluka kwa mpweya womwe magazi anu anganyamule.
• Kuvulala kwa ubongo komwe kungayambitse kuvulala kwa ubongo komwe kungachititse kuti odwala azikhala otanganidwa kwambiri kwa nthawi yayitali.
• Ukalamba: Kuchepa kwachilengedwe kwa minofu chifukwa cha ukalamba komanso kagayidwe kachakudya m'thupi.
• Kunenepa kwambiri: Kunenepa kwambiri kumapangitsa kuti mtima, mapapo, ndi mafupa azifunike kwambiri.
• Matenda a Shuga: Shuga m'magazi osalamulirika amatha kuwononga mitsempha ndi mitsempha yamagazi pakapita nthawi.
• Matenda a impso: Kusasefa zinyalala bwino kungayambitse poizoni wambiri komanso kutopa kwambiri.
• Matenda a minofu ya mafupa: Matenda a majini monga matenda a McArdle , kumene minofu imasowa ma enzymes enieni kuti ipange mphamvu, zomwe zimapangitsa kupweteka kwambiri panthawi yoyenda.
• Matenda otupa: Matenda monga nyamakazi angayambitse kusasangalala komanso kulephera kuyenda bwino.

Chofunika kwambiri n'chakuti, odwala ambiri amavutika ndi matenda osiyanasiyana nthawi imodzi. Mwachitsanzo, wodwala akhoza kukhala ndi vuto la mtima, kunenepa kwambiri, komanso matenda a shuga, zomwe zingapangitse kuti kusalolera kuchita masewera olimbitsa thupi kukhale kovuta kwambiri.

Kodi dokotala angadziwe bwanji vutoli?

Ngati mukukumana ndi zizindikiro ngati izi, njira yabwino kwambiri ndiyo kufunsa dokotala kuti adziwe bwino chomwe chimayambitsa matendawa. Dokotala wanu mwina adzawunikanso zizindikiro zanu, kukambirana za mbiri ya matenda a m'banja mwanu, ndikufufuza thupi lanu. Kuphatikiza apo, angakulangizeni mayeso enaake ozindikira matenda kuti atsimikizire vuto lanu ndikuzindikira zomwe zimayambitsa.

• Mayeso oyenda kwa mphindi zisanu ndi chimodzi: Iyi ndi njira yosavuta yoyezera komwe mukupemphedwa kuti muyende pang'onopang'ono komanso momasuka pamalo athyathyathya kwa mphindi zisanu ndi chimodzi. Dokotala wanu adzayesa mtunda wonse womwe mumadutsa, pomwe akuyang'anira kugunda kwa mtima wanu ndi kuchuluka kwa mpweya musanayambe komanso mutayenda.
• Mayeso a kupsinjika maganizo: Pa mayesowa, mudzayenda pa treadmill kapena kukwera njinga yosasuntha pamene kuthamanga kwa magazi anu, kugunda kwa mtima wanu, ndi kugunda kwa mtima wanu (kudzera mu ECG) zikuyang'aniridwa. Izi zimathandiza dokotala wanu kumvetsetsa momwe mtima wanu umayankhira ku zofunikira pa masewera olimbitsa thupi.
• Kuyesa kuchita masewera olimbitsa thupi a mtima ndi mapapo (CPET): Izi zimaonedwa kuti ndi "muyezo wagolide"kuti mudziwe ngati simukutha kuchita masewera olimbitsa thupi. Imapereka zambiri zokwanira. Mukamayenda pa treadmill kapena njinga, dokotala wanu adzayang'anira kugunda kwa mtima wanu, kuthamanga kwa magazi, kuchuluka kwa mpweya m'thupi, ndi kupuma kwanu. Mudzavala chigoba chapadera chomwe chimayesa kuzama kwa kupuma kwanu, kuthamanga, komanso kuchuluka kwa mpweya womwe mumamwa poyerekeza ndi kuchuluka kwa mpweya womwe mumatulutsa.

Kodi mankhwala otani a kusagwirizana ndi kuchita masewera olimbitsa thupi?

Kwa ambiri, chithandizo chachikulu komanso chothandiza kwambiri cha kusagwirizana ndi masewera olimbitsa thupi ndi pulogalamu yokonzedwa bwino yochita masewera olimbitsa thupi, kapena maphunziro olimbitsa thupi otsogozedwa ndi dokotala . Taganizirani izi ngati mankhwala; dokotala wanu adzakonza pulogalamu yomwe ikugwirizana ndi zosowa zanu, nthawi zambiri cholinga chake ndi kuchita masewera olimbitsa thupi kwa mphindi 30-60 osachepera masiku atatu pa sabata.

Komabe, iyi si njira imodzi yokha. Dokotala wanu adzapanga dongosolo lophunzitsira masewera olimbitsa thupi lomwe likugwirizana ndi thanzi lanu komanso chifukwa chachikulu cha kusalolera kwanu.

• Mwachitsanzo, ngati muli ndi "COVID Yaitali," dongosolo lanu likhoza kuyamba ndi zochita zochepa kwambiri monga kupalasa bwato kapena kukwera njinga pang'onopang'ono kwa nthawi yochepa, pang'onopang'ono kuwonjezera mphamvu ndi nthawi pamene mukupita patsogolo.
• Ngati muli ndi vuto la kupuma monga COPD , dokotala wanu angakulangizeni kuchita masewera olimbitsa thupi nthawi ndi nthawi —kusinthana ndi kuyenda pang'ono pang'ono mwamphamvu komanso kupuma pang'ono.

Kupatula kuchita masewera olimbitsa thupi, njira zina zochiritsira ndi izi:

• Kuchepetsa kulemera: Ngati kunenepa kwambiri ndi chinthu chomwe chimayambitsa kunenepa kwambiri, kukhala ndi thupi labwino ndikofunikira.
• Zakudya Zopatsa Thanzi: Ngati mwazindikira kuti zakudya sizili bwino, dokotala wanu angakulangizeni kusintha zakudya, monga kuwonjezera mapuloteni kapena kuwonjezera Vitamini D.
• Kuthana ndi mavuto omwe amabwera chifukwa cha matendawa: Kuchiza matenda a mtima, matenda a shuga, kapena kuchepa kwa magazi m'thupi kudzera mu mankhwala kapena opaleshoni, monga momwe dokotala wanu akulangizira.
• Chithandizo cha okosijeni: Ngati mpweya m'magazi mwanu uli wochepa nthawi zonse, dokotala wanu angakupatseni mpweya wowonjezera panthawi yochita masewera olimbitsa thupi kapena tsiku lonse.
• Kubwezeretsa matenda a m'mapapo: Iyi ndi pulogalamu yapadera yopangidwira anthu omwe ali ndi matenda osatha a m'mapapo monga COPD. Imaphatikiza maphunziro olimbitsa thupi, maphunziro a matenda, ndi upangiri wa moyo.

Kodi mungayembekezere chiyani ngati muli ndi vuto la kusalolera kuchita masewera olimbitsa thupi?

Moyo wanu komanso nthawi ya zizindikiro zanu zimadalira kwambiri chomwe chimayambitsa matendawa .

• Ngati kusalolera kwanu kuli chifukwa cha kupweteka kwa mutu komwe kumachitika panthawi yamasewera, mwina mudzabwerera kuntchito yanu yachizolowezi mkati mwa mwezi umodzi kapena kuposerapo mutapuma mokwanira ndikuchira.
• Mosiyana ndi zimenezi, ngati kusatha kwanu kuchita masewera olimbitsa thupi kumachitika chifukwa cha matenda aakulu monga Heart Failure , mungafunike kuthana ndi vutoli kwa nthawi yayitali. Izi zikutanthauza kuyang'ana kwambiri pa kasamalidwe koyenera, kutsatira malangizo a dokotala wanu, komanso kusintha moyo wanu kuti mukhale otetezeka komanso omasuka.

Kodi kulekerera kuchita masewera olimbitsa thupi kungapewedwe?

Ngakhale kuti si zifukwa zonse zomwe zingapewedwe—monga matenda a mtima obadwa nawo—mungathe kuchepetsa kwambiri chiopsezo chanu chokhala ndi vuto la kusachita masewera olimbitsa thupi pothana ndi mavuto azaumoyo omwe amafala. Matenda monga matenda a shuga, kuthamanga kwa magazi, kunenepa kwambiri, ndi cholesterol yambiri ndizomwe zimayambitsa mavutowa. Mwa kukhala ndi moyo wathanzi komanso kutsatira upangiri wachipatala kuti muchepetse zoopsazi, mutha kuteteza mphamvu zanu zakuthupi mwachangu. Moyo wathanzi ndiye chitetezo chanu chabwino kwambiri.

Kodi mungadzisamalire bwanji?

Popeza kusalolera kuchita masewera olimbitsa thupi kumachokera pazifukwa zosiyanasiyana, njira yabwino kwambiri kwa inu ndi yaumwini kwambiri.Kutsatira kwambiri dongosolo lanu ndi upangiri womwe dokotala wanu wakupatsani ndiye gawo lofunika kwambiri pakusamalira kwanu.

• Tsatirani malangizo a dokotala wanu okhudza kuchuluka ndi mphamvu ya masewera olimbitsa thupi omwe mumachita.
• Onetsetsani kuti mukutsatira malangizo aliwonse azakudya kapena owonjezera omwe amapereka.
• Khalani osamala pothana ndi matenda aliwonse omwe amabwera chifukwa cha matenda (monga kumwa mankhwala a shuga kapena a mtima pa nthawi yake).

Kudzipereka kutsatira njira izi ndikofunikira kwambiri pa thanzi lanu la nthawi yayitali komanso thanzi lanu.

Kodi muyenera kupita kwa dokotala liti?

Mukapezeka ndi matendawa, kuyezetsa nthawi zonse n'kofunika kwambiri. Maulendo amenewa amalola dokotala wanu kutsatira momwe mukupitira patsogolo, kuwona momwe dongosolo lanu lochita masewera olimbitsa thupi limagwirira ntchito, komanso kusintha kofunikira pa chithandizo chanu. Ngati mukukumana ndi zizindikiro zatsopano kapena ngati zizindikiro zomwe muli nazo zikuipiraipira, funsani dokotala wanu kapena funani chithandizo nthawi yomweyo. Ngati mukumva kupweteka pachifuwa, kupuma movutikira, kapena kukomoka, imbani 911 kapena pitani ku dipatimenti yadzidzidzi yapafupi.

Ndi mafunso ati omwe muyenera kufunsa dokotala wanu?

Musanayambe nthawi yanu yokumana ndi dokotala, lembani mafunso aliwonse omwe muli nawo kuti mutsimikizire kuti simukuiwala chilichonse komanso kuti mukhale ndi chidaliro. Nazi malingaliro angapo:

• "Kodi chifukwa chachikulu, kapena kuphatikiza kwa zifukwa, zomwe zimapangitsa kuti ndisalole kuchita masewera olimbitsa thupi ndi chiyani?"
• "Ndi kusintha kotani kwa moyo komwe ndiyenera kuchita kuti ndipeze mpumulo?"
• "Ndiyenera kubwera kangati kudzaonana ndi dokotala kuti ndikaone momwe matenda anga alili?"
• "Kodi pali zinthu zofunika kwambiri kapena zolinga zomwe ndiyenera kuzikwaniritsa, monga kuwonjezera nthawi ya maulendo anga?"
• "Ndi mankhwala ati omwe amafunika pa chithandizo changa, ndipo kodi ali ndi zotsatirapo zake?"
• "Ndi kusintha kotani kwa zakudya komwe kungathandize kwambiri kuti ndichiritse?"

Pomaliza, kumbukirani mfundo izi:

Thupi lanu likamavutika kulandira bwino mpweya ndikusintha kukhala mphamvu, mungapeze kuti ngakhale zochita zosavuta za tsiku ndi tsiku zimakhala zovuta. Ndi zoona, koma chonde musataye mtima kapena kutopa. Mukatsatira ndondomeko ya chithandizo ya dokotala wanu—makamaka pulogalamu yanu yochita masewera olimbitsa thupi—mosasinthasintha komanso moleza mtima, pang'onopang'ono mudzapezanso mphamvu zochitira zinthu zanu za tsiku ndi tsiku, monga kuyenda kuti mutumize kalata, kukwera masitepe kunyumba, kapena kuyenda pang'ono panja.

Kumbukirani, kukulitsa kusagwirizana ndi masewera olimbitsa thupi kumatenga nthawi; kuchira sikuchitika mwadzidzidzi. Kuleza mtima ndi kudzipereka ndizofunikira. Ngati mukumva kuti simukufuna kuchita masewera olimbitsa thupi kapena mukuona kuti n'kovuta kukhala nokha, itanani wachibale wanu kapena mnzanu wodalirika kuti adzakhale nanu. Kukhala ndi munthu pafupi nanu kungakupatseni chithandizo ndi chilimbikitso chomwe mukufuna. Chofunika kwambiri, kumbukirani nthawi zonse kuti simuli nokha paulendowu ndi Nirogi Lanka!