Kodi mumamva kutopa ngakhale mutachita masewera olimbitsa thupi pang'ono? Kodi zimenezo n'zosalolera kuchita masewera olimbitsa thupi?

Kodi mumavutikanso kupuma mukamayenda pang'ono kapena kukwera masitepe? Kapena mumamva kutopa msanga? Mwina mukuganiza kuti , "O, ndikukalamba tsopano" kapena "Sindikuchita masewera olimbitsa thupi mokwanira." Koma nthawi zina izi zingakhale zozama pang'ono kuposa pamenepo. Ndicho chimene tikambirana m'nkhaniyi lero.

Kodi Kusalolera Kuchita Masewera Olimbitsa Thupi N'chiyani?

Mwachidule, kusalolera kuchita masewera olimbitsa thupi ndi pamene simungathe kuchita masewera olimbitsa thupi mosavuta monga kale, kapena mphamvu yanu yozilekerera imachepa. Izi zikutanthauza kuti mumamva kutopa kwambiri ngakhale mutagwira ntchito pang'ono, ndipo mumavutika kupuma. Taganizirani izi, tikamayenda, kuthamanga, kapena kunyamula zolemera, machitidwe ambiri m'thupi lathu ayenera kugwira ntchito limodzi. Zili ngati makina akuluakulu. Mtima wathu, mapapo, ndi minofu zonse zimakhudzidwa. Ngati pali vuto laling'ono kapena kufooka mu imodzi mwa machitidwe awa, zimakhala ngati makinawo sakugwira ntchito bwino. Pamenepo ndi pomwe vutoli lotchedwa kusalolera kuchita masewera olimbitsa thupi limachitika. Nthawi zambiri, simungathe kufika pamlingo wapamwamba kwambiri wa mtima wanu chifukwa cha zizindikirozi. Mukachita masewera olimbitsa thupi, thupi lanu limangolandira 60% mpaka 70% ya mpweya womwe limafunikira poyerekeza ndi munthu wopanda vutoli. Izi zitha kukhala zoona makamaka ngati mtima wanu sukugwira ntchito bwino. Mwachitsanzo, izi ndizofala kwa anthu omwe ali ndi vuto la mtima . Mukudziwa, mtima wathu ndi womwe umapopa magazi omwe amanyamula mpweya kupita ku minofu ndi maselo m'thupi lonse. Kotero ngati mtima sungapope magazi bwino komanso moyenera, kufalikira kwa mpweya m'thupi lonse kumachepanso. Mofananamo, anthu omwe ali ndi mavuto ena a m'mapapo amavutika kupuma ndi kupeza mpweya wokwanira m'minofu yawo. Chifukwa tikamagwira ntchito molimbika, minofu yathu imafunikira mpweya wochuluka kuposa pamene tikungopuma. Tangoganizani, mumapuma mpweya, ndipo mtima wanu umaunyamula kupita nawo mbali zonse za thupi kudzera m'magazi. Kenako maselo athu amafunika kugwiritsa ntchito mpweya umenewo kuti apange mphamvu. Koma ngati minofu yanu ya mafupa sikugwira ntchito bwino, sangathe kugwiritsa ntchito mpweya umenewo moyenera. Chifukwa chake ngati pali vuto ndi chilichonse mwa izi zofunika - njira yolandirira, kugawa, kapena kugwiritsa ntchito mpweya pamlingo wa maselo - ndiye kuti ndi pomwe Kusalolera Kuchita Masewera Olimbitsa Thupi kumachitika. Vutoli lingakupangitseni kukhala kovuta kuchita zinthu zomwe mumakonda, ngakhale ntchito zanu za tsiku ndi tsiku. Nthawi zina zingayambitse kugona m'chipatala pafupipafupi.

Kodi izi ndizofala bwanji?

Kusalolera kuchita masewera olimbitsa thupi n'kofala kwambiri kuposa momwe timaganizira. Anthu ambiri padziko lonse lapansi amavutika ndi vutoli. Palibe chifukwa chimodzi chokha cha izi, pali zambiri. Mwachitsanzo, anthu opitilira 6 miliyoni ku United States ali ndi vuto la mtima.Pali. Pafupifupi 50% ya iwo, kutanthauza kuti pafupifupi theka, ali ndi vuto lochita masewera olimbitsa thupi, kapena kusalolera kuchita masewera olimbitsa thupi. Vutoli ndi lofala ku Sri Lanka pakati pa anthu omwe ali ndi matenda a mtima ndi kupuma.

Kodi zizindikiro za kusalolera kuchita masewera olimbitsa thupi ndi ziti?

Chabwino, tsopano tiyeni tiwone zizindikiro zazikulu zomwe muyenera kuziona ngati mukuganiza kuti muli ndi vuto la kusalolera kuchita masewera olimbitsa thupi. Onani ngati muli ndi chimodzi kapena zingapo mwa izi.

• Kupuma movutikira : Ichi ndi chizindikiro chofala kwambiri komanso chofala kwambiri. Mungamve kupuma movutikira, kapena muyenera kupuma movutikira, ngakhale mutagwira ntchito pang'ono kapena kuyenda mtunda waufupi. Zili ngati kumva komwe mumamva mukakwera phiri kapena kukwera masitepe.
• Kutopa : Kumva kutopa komanso kutopa popanda chifukwa chomveka, ngakhale mutagwira ntchito yaying'ono. Mutha kumva kutopa m'mawa komanso kugona tsiku lonse.
• Kusamva bwino kapena kutopa m'miyendo: Mungamve kupweteka, kupweteka, kulemera, kapena dzanzi m'miyendo yanu, kaya mukuchita masewera olimbitsa thupi kapena kungoyenda pang'ono. Nthawi zina, zingamveke ngati minofu yanu ikugwedezeka.
• Kupuma Mofulumira : Mumayamba kupuma mofulumira, ngati kuti mukupuma movutikira. Mungathenso kumva chizungulire ndipo chifuwa chanu chikhoza kugunda.

Kodi zifukwa za kusalolera kuchita masewera olimbitsa thupi ndi ziti?

Pakhoza kukhala zifukwa zambiri, osati chimodzi kapena ziwiri zokha, zomwe zimayambitsa vutoli. Zina mwa izo zikugwirizana ndi mtima ndi mapapo zomwe takambirana kale. Tiyeni tiwone zomwe zimayambitsa izi:

• Kulephera kwa Mtima: Vutoli limachitika pamene mtima ufooka ndipo sungathe kupompa magazi bwino.
• Matenda a mtima obadwa nawo: Anthu ena amabadwa ndi zilema zina mumtima mwawo. Ichinso ndi chifukwa chake.
• Matenda a m'mapapo: Mwachitsanzo, matenda a m'mapapo omwe amakhalapo kwa nthawi yayitali monga COPD ( Chronic Obstructive Pulmonary Disease ) amachititsa kuti mapapo azivutika kulandira mpweya wabwino ndikutulutsa mpweya woipa.
• Kutupa kwa m'mapapo: Kutupa kwa magazi komwe kumakhazikika mumtsempha wamagazi wopita ku mapapo. Izi ndi zadzidzidzi zachipatala.
• `COVID Yaitali`: Zizindikiro monga kutopa, kupuma movutikira, ndi kupweteka pachifuwa zomwe anthu ena amakumana nazo ngakhale atachira ku COVID-19.
• Kuchepa kwa magazi m'thupi: Pamene magazi achepa m'thupi, chiwerengero cha maselo ofiira a m'magazi omwe amanyamula mpweya chimachepa. Kenako, ngakhale mutagwira ntchito pang'ono, mumamva kutopa.
• Kugwedezeka kwa mutu: Kuvulala kwakanthawi kwa ubongo komwe kumachitika chifukwa cha kumenyedwa mutu mwamphamvu. Izi zingapangitse kuti zikhale zovuta kuchita masewera olimbitsa thupi kwa kanthawi pambuyo pa kuvulalako.
• Ukalamba: Pamene tikukalamba, ntchito ya thupi lathu komanso mphamvu ya minofu zimachepa mwachibadwa.
• Kunenepa kwambiri: Kulemera kwambiri kwa thupi kumawonjezera mavuto pa mtima, mapapo, ndi mafupa, zomwe zimapangitsa kuti zikhale zovuta kuchita masewera olimbitsa thupi.
• Matenda a Shuga: Matenda a shuga osalamulirika amatha kuwononga mitsempha ndi mitsempha yamagazi pakapita nthawi. Izi ndi chifukwa china chomwe chimapangitsa kuti munthu asalole kuchita masewera olimbitsa thupi.
• Matenda a impso: Impso zikalephera kugwira ntchito bwino, poizoni amatha kusonkhana m'thupi, zomwe zimayambitsa kutopa ndi kusasangalala kwina.
• Matenda omwe amakhudza minofu ya mafupa: Mwachitsanzo, matenda a majini monga matenda a McArdle . Izi zimayambitsa kupweteka kwambiri komanso kusasangalala panthawi yochita masewera olimbitsa thupi chifukwa chosowa enzyme yofunikira kuti minofu ipange mphamvu.
• Matenda otupa: Matendawa amathanso kuchitika chifukwa cha matenda otupa m'thupi, monga mitundu yosiyanasiyana ya nyamakazi.

Chofunika ndichakuti nthawi zina munthu amatha kukhala ndi zifukwa zingapo nthawi imodzi. Mwachitsanzo, munthu amatha kukhala ndi matenda onse atatu: matenda a mtima, kunenepa kwambiri, ndi matenda a shuga. Kenako vuto la kusalolera kuchita masewera olimbitsa thupi likhoza kukhala loipitsitsa.

Kodi dokotala amazindikira bwanji vutoli?

Ngati muli ndi zizindikiro izi, ndi bwino kupita kwa dokotala kuti akadziwe chomwe chikukuvutani. Dokotala wanu adzakufunsani za zizindikiro zanu, mbiri ya banja lanu, ndikukuyesani thupi. Akhozanso kuchita mayeso ena kuti atsimikizire vutoli ndikupeza chomwe chikuyambitsa.

• Kuyesa kuyenda kwa mphindi zisanu ndi chimodzi: Iyi ndi mayeso osavuta kwambiri. Amaphatikizapo kuyenda kwa mphindi zisanu ndi chimodzi pa liwiro labwinobwino pamalo athyathyathya ndikuyesa mtunda womwe mungayende. Amayesanso zinthu monga kugunda kwa mtima wanu ndi kuchuluka kwa mpweya musanayambe komanso mutayenda.
• Kuyesa kupsinjika maganizo: Izi zimaphatikizapo kuyang'aniridwa kwa kuthamanga kwa magazi, kugunda kwa mtima wanu ndi momwe mtima wanu umagwirira ntchito (kudzera mu ECG), ndi kuchuluka kwa mpweya womwe umalowa mukamayendetsa galimoto yopumira kapena kukwera njinga yosasuntha. Izi zingathandize kuona momwe mtima wanu umayankhira mukamachita masewera olimbitsa thupi.
• Kuyesa kwa Mtima ndi Mapafu (CPET): Iyi ndi njira yoyesera "yabwino kwambiri" yodziwira vutoli. Imapereka chidziwitso cholondola komanso chodalirika. Mu mayesowa, dokotala amawunika mosamala kugunda kwa mtima wanu, kuthamanga kwa magazi, kuchuluka kwa mpweya m'magazi, ndi kupuma kwanu mukamayenda pa treadmill kapena kukwera njinga. Mumavala chigoba chapadera chomwe chimayesa kuzama ndi liwiro la kupuma kwanu, komanso kuchuluka kwa mpweya womwe mumalandira komanso kuchuluka kwa mpweya womwe mumatulutsa.

Kodi mankhwala otani oletsa kuchita masewera olimbitsa thupi?

Kwa anthu ambiri, chithandizo chabwino kwambiri komanso chofunikira kwambiri cha kusagwirizana ndi masewera olimbitsa thupi ndi pulogalamu yochita masewera olimbitsa thupi, kapena "masewera olimbitsa thupi," yomwe imachitika moyang'aniridwa ndi dokotala . Izi zikufanana ndi dokotala wopereka mankhwala, komanso wopereka masewera olimbitsa thupi. Izi nthawi zambiri zimaphatikizapo kuchita masewera olimbitsa thupi pang'ono kwa mphindi 30-60 patsiku, osachepera masiku atatu pa sabata. Komabe, izi sizili zofanana kwa aliyense. Dokotala adzapanga "dongosolo lophunzitsira masewera olimbitsa thupi" lomwe ndi loyenera kwa inu, kutengera momwe thupi lanu lilili komanso chifukwa cha kusagwirizana kwanu ndi masewera olimbitsa thupi.

• Mwachitsanzo, ngati muli ndi vuto limeneli chifukwa cha 'COVID Yaitali' , muyenera kuyamba ndi masewera olimbitsa thupi ochepa monga 'kupalasa bwato' kapena 'kukwera njinga', ngakhale kwa nthawi yochepa kwambiri. Pang'onopang'ono onjezerani nthawi ndi mphamvu.
• Ngati muli ndi vuto la kupuma monga COPD , mungapindule ndi maphunziro a nthawi yochepa . Izi zikutanthauza kuchita masewera olimbitsa thupi afupiafupi, kupuma kwakanthawi, kenako kuchitanso.

Kuwonjezera pa kuchita masewera olimbitsa thupi, palinso njira zina zochiritsira:

• Kuchepetsa thupi: Ngati kunenepa kwambiri ndiye chifukwa chake, ndikofunikira kwambiri kuchepetsa thupi m'njira yoyenera.
• Kutsatira zakudya zabwino: Nthawi zina, ngati pali vuto la zakudya zopatsa thanzi, dokotala wanu angakulangizeni kuti mukonze vutolo, mwachitsanzo, powonjezera zakudya zambiri zokhala ndi mapuloteni kapena vitamini D muzakudya zanu.
• Kuchiza matenda omwe amabwera chifukwa cha matendawa: Kuchiza matenda monga matenda a mtima, matenda a shuga, ndi kuchepa kwa magazi m'thupi zomwe zimapangitsa kuti munthu asachite masewera olimbitsa thupi pogwiritsa ntchito mankhwala oyenera kapena, ngati pakufunika kutero, opaleshoni.
• Chithandizo cha mpweya: Anthu ena amafunika mpweya panthawi yochita masewera olimbitsa thupi kapena tsiku lonse ngati mpweya m'magazi mwawo uli wochepa.
• Kubwezeretsa mapapo:Iyi ndi pulogalamu yapadera yophunzitsira. Imapereka masewera olimbitsa thupi opumira, maphunziro okhudza matendawa, ndi upangiri wa moyo, makamaka kwa iwo omwe ali ndi matenda osatha a m'mapapo monga COPD.

Kodi munthu amene safuna kuchita masewera olimbitsa thupi amakumana ndi zotani?

Mmene mungakhalire ndi vuto la kusachita masewera olimbitsa thupi komanso nthawi yomwe mudzakhala ndi mavutowa zidzadalira kwambiri chifukwa chake .

• Tangoganizirani, ngati munali ndi vuto la kugwedezeka mutu muli mwana ndipo munagunda mutu wanu mukuchita masewera, mwina mukanabwerera mwakale mkati mwa nthawi yochepa, ngati mwezi umodzi, mutapuma mokwanira komanso kulandira chithandizo.
• Komabe, ngati vuto lanu la kuchita masewera olimbitsa thupi likuyambitsidwa ndi vuto la nthawi yayitali komanso losachiritsika monga kulephera kwa mtima , muyenera kuthana ndi vutoli, kutanthauza kuti, vuto la kuchita masewera olimbitsa thupi, kwa moyo wanu wonse. Izi zikutanthauza kuti muyenera kuthana nalo bwino ndikutsatira malangizo a dokotala wanu ndendende.

Kodi Kusalolera Kuchita Masewera Olimbitsa Thupi Kungapewedwe?

Nthawi zina, tingathe, koma si zifukwa zonse zomwe zingawongoleredwe. Mwachitsanzo, sitingathe kupewa matenda a mtima obadwa nawo. Komabe, matenda ena ambiri omwe angayambitse kusalolera kuchita masewera olimbitsa thupi (monga matenda a shuga, kuthamanga kwa magazi, kunenepa kwambiri, ndi zinthu zomwe zimayambitsa matenda a mtima) amatha kulamulidwa mwa kusintha moyo ndi chithandizo choyenera chamankhwala, kuchepetsa chiopsezo cha kusalolera kuchita masewera olimbitsa thupi. Kukhala ndi moyo wathanzi ndiye chinsinsi.

Kodi ndimadzisamalira bwanji?

Popeza pali zinthu zambiri zomwe zingayambitse kusafuna kuchita masewera olimbitsa thupi, zomwe zimakuyenderani bwino zitha kukhala zosiyana pang'ono ndi zomwe zimagwirira ntchito wina. Chifukwa chake, ndikofunikira kutsatira upangiri ndi dongosolo la chithandizo lomwe dokotala wanu akukupatsani mwachindunji.

• Adzakuuzani kuchuluka kwa masewera olimbitsa thupi omwe muyenera kuchita komanso mphamvu zomwe muyenera kuchita. Chitani bwino.
• Mwina mudzauzidwa kuti mudye mapuloteni ambiri, kapena kumwa vitamini inayake.
• Ndikofunikira kusamalira bwino matenda omwe amayambitsa (monga matenda a shuga, matenda a mtima) omwe akukupangitsani kuti musachite masewera olimbitsa thupi. Imwani mankhwalawo panthawi yake.

Choncho, kuchita zinthu zimenezo molondola n’kofunika kwambiri pa moyo wanu.

Kodi ndiyenera kupita kwa dokotala liti?

Mukapezeka ndi vutoli, ndikofunikira kulankhulana ndi dokotala wanu nthawi zonse, zomwe zikutanthauza kupita kwa iye kuti akakuwoneni nthawi zonse . Mwanjira imeneyi, amatha kuwona momwe mukuchitira, ngati vuto lanu layamba bwino, momwe mukugwirira ntchito bwino ndi dongosolo lochita masewera olimbitsa thupi lomwe adapanga, komanso ngati kusintha kulikonse pa chithandizo chanu kuyenera kuchitika. Ngati mukupeza zizindikiro zatsopano kapena ngati zizindikiro zanu zikuipiraipira, uzani dokotala wanu nthawi yomweyo.

Ndi mafunso ati omwe ndiyenera kufunsa dokotala?

Mukapita kukaonana ndi dokotala, lembani mafunso aliwonse omwe muli nawo okhudza vutoli pasadakhale. Izi zikuthandizani kukumbukira chilichonse ndikukhazikitsa mtendere wamumtima. Nazi mafunso ena omwe mungafunse dokotala wanu:

• "Dokotala, ndi chifukwa chachikulu chiti chomwe chinandipangitsa kukhala ndi vuto losafuna kuchita masewera olimbitsa thupi?"
• "Ngati ndikufuna kupeza mpumulo ku vutoli, ndi zinthu ziti zomwe ndiyenera kuchita komanso ndi upangiri wotani womwe ndiyenera kutsatira?"
• "Ndiyenera kukaonananso ndi dokotala nthawi yanji? Ndiyenera kuyang'anira bwanji vuto langa?"
• "Kodi pali zolinga zenizeni zomwe ndikufuna kukwaniritsa? (monga kutalika komwe ndikufuna kuyenda kamodzi kokha, nthawi yomwe ndikufuna kuchita masewera olimbitsa thupi popanda kuyima)?"
• "Ndi mankhwala ati omwe ndiyenera kumwa pa izi? Kodi ali ndi zotsatirapo zake?"
• "Ndi kusintha kotani komwe ndikufunika kusintha pa zakudya zanga?"

Pomaliza, kumbukirani izi.

Pamene thupi lanu silingathe kulandira mpweya wabwino ndikuusintha kukhala mphamvu, ngakhale zinthu zomwe kale zinali zosavuta kwa inu kuchita tsopano zitha kukhala zovuta. Ndi zoona. Koma musadandaule kapena kumva chisoni nazo. Ngati mutsatira dongosolo la chithandizo la dokotala wanu, makamaka pulogalamu yochita masewera olimbitsa thupi, mosamala komanso moleza mtima, pang'onopang'ono mudzatha kuchitanso ntchito zanu za tsiku ndi tsiku, monga kupita kukatumiza kalata, kukwera masitepe kupita pamwamba pa nyumba yanu, kapena kuyenda pang'ono.

Kumbukirani, zimatenga nthawi kuti munthu akhale bwino ndi kusalolera kuchita masewera olimbitsa thupi. N'zovuta kuyembekezera mpumulo usiku wonse. Kuleza mtima ndi kudzipereka ndizofunikira kwambiri. Ngati mukumva ulesi pochita masewera olimbitsa thupi kapena mukuona kuti n'kovuta kuchita nokha, ganizirani kupempha thandizo kwa wachibale kapena mnzanu wapamtima. Ndi gwero lalikulu la mphamvu ndi chilimbikitso pamene wina alipo. Chofunika kwambiri, kumbukirani kuti simuli nokha paulendowu!

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