Ngaba wakha wakubona oku? Intlungu ebukhali ehla emqolo wakho xa ufikelela kwinto ethile phantsi, intlungu ebukhali efika emva kokuma ixesha elide, okanye intlungu ebukhali ngequbuliso eyenza amadolo akho aqhekeke xa ugoba amadolo akho. Intlungu yomqolo yingxaki eqhelekileyo echaphazela izigidi zabantu kwihlabathi liphela namhlanje. Idla ngokubangelwa sisiganeko esibuhlungu.
Nangona iintlungu zomqolo zahlukile kumntu wonke, kukho into enye enokunceda phantse wonke umntu. Oko kukuhamba . Ewe, ukuvile kakuhle oko.
Ngaba ukuhamba ngenene sisisombululo seentlungu zomqolo?
Kutshanje, abaphandi baseOstreliya bafumanise ukuba ukuhamba imihla ngemihla kunokunciphisa kakhulu umngcipheko wokuphinda kubuye iintlungu zomqolo. Ngokwale phando intsha, ukuhamba imizuzu engama-80 ukuya kwe-130 ngeveki, okanye imizuzu eli-11 ukuya kwe-18 ngosuku , kunye neengcebiso zeengcali malunga nokulawula iintlungu, kunokuba sisisombululo esingabizi kakhulu nesilula.
Abaphandi babalandela abathathi-nxaxheba kangangeminyaka emi-6. Nazi ezinye zezinto ezimangalisayo ezifunyenweyo:
- Ukuphinda kwentlungu yomqolo enzima nesongela ubomi kuye kwehla ngama-28% .
- Inani lokuya koogqirha liye lehla ngama-43% .
- Ukongeza, le nkqubo ikwazile ukutshintsha indlela abantu abajonga ngayo umthambo kunye neentlungu phantsi kolwalathiso lwengcali ye- physiotherapist .
Kutheni ukuhamba kulungile kangaka emqolo?
Iintlungu zomqolo zihlala zibuya ngenxa yokwenzakala kokuqala. Ngokutsho kwengcali yezonyango zomzimba uGqr. Elina Manolis, xa kwenzeka ukwenzakala okunje, ukwakheka kwezihlunu ezinceda ukugcina umqolo wethu uzinzile kuyatshintsha.
Njengokuba indlela iphuka, iindlela ezincinci ezijikeleze yona kufuneka zithwale ubunzima obungakumbi, xa unesilonda somqolo, izihlunu ezinceda ukugcina umqolo wakho uthe tye ziyathamba kancinci kancinci.
Kulapho umthambo ojolise ngqo njengokuhamba uba yinto ebalulekileyo. Ukuhamba kunceda ekuqiniseni ezi zihlunu zibuthathaka.
Zininzi izizathu zokuba iintlungu zomqolo zinokwenzeka. Izinto ezifana nokuqaqamba kwemisipha, ukurhawuzelelwa kwamalungu, iingxaki zemisipha, njl. Okumangalisayo kukuba, kwi-25% yeemeko zeentlungu zomqolo, akukho sizathu sithile sifumanekayo.
Nangona kunjalo, uphando lufumanise ukuba ama-40% ezi zinto zibangelwa ziimpazamo zendlela yokuphila. Oko kukuthi, ukuhlala kwindawo enye ixesha elide kwaye utyebe kakhulu . Nangona abanye abantu besebenzisa imifanekiso (ezifana neeskeni), ukuphumla ebhedini, kunye nee-steroid shots xa bebuhlungu emqolo, ukuba zisetyenziswa gwenxa, zinokulibazisa ukubuyela esimeni kwaye zonyuse umngcipheko wokukhubazeka ixesha elide.
Ndikhumbula omnye wabaguli bam, indoda eneminyaka engama-50 ubudala. Wayengumlimi obalaseleyo. Ngenye imini xa wayesebenza egadini, waziqinisa umqolo wakhe. Wade wafumana inaliti yentlungu, kodwa emva kweenyanga ezimbini okanye ezintathu, intlungu yayibuya nokuba wayesenza into encinci. Ekugqibeleni, samenza wahamba kancinci ngemithambo yokuqinisa izihlunu. Kwamnceda ukuba ayeke ukoyika aze aqalise umzimba wakhe ushukuma kwakhona. Ekugqibeleni, akasenantlungu kwakhona kwaye wonwabile ukuba usebenza egadini yakhe.
Eyona nto ibalulekileyo: ukuhamba nokulahlekelwa luloyiko!
Abantu abaninzi bacinga ukuba xa umqolo wabo uqaqamba, akulunganga ukushukuma konke konke, kuba ukwenza njalo kuya kuyenza ibe mandundu kwaye konakalise izakhiwo zemisipha yomqolo.
Le yenye yezona mpazamo zinkulu esizenzayo. Uphononongo emva kophando lubonise ukuba ukuziphatha ngokungahlali phantsi kuyayenza mandundu intlungu yomqolo. Ngoko ke naluphi na uhlobo lokunyakaza lungcono kunokungashukumi konke konke.
Kulapho unyango lomzimba lungena khona. Ingcali yonyango lomzimba ifana nomqeqeshi wezempilo. Banokukunceda uqonde intlungu yakho, bakuqinisekise ukuba ukwenza umthambo ofana nokuhamba akuyi kuba buhlungu, kwaye bakhe ukuzithemba kwakho ukulawula imeko yakho wedwa.
| Ungaqala njani ukuhamba? | Izinto ekufuneka uzikhumbule |
|---|---|
| 1. Qala kancinci kancinci. | Qala ngokuhamba ixesha elifutshane, njengemizuzu emi-5 ukuya kweli-10 ngosuku. Musa ukuhambahamba ixesha elide ngaxeshanye. Yandisa ixesha kancinci kancinci njengoko umzimba wakho uqhela. |
| 2. Mamela umzimba wakho | Kuqhelekile ukuba uzive iintlungu okanye ukungakhululeki xa uhamba. Kodwa ukuba ufumana iintlungu ezinganyamezelekiyo, yeka ukuzilolonga uze uphumle okwethutyana. Thetha nogqirha wakho ngayo. |
| 3. Nxiba izihlangu ezifanelekileyo | Khetha izihlangu ezikhululekileyo ezixhasa umqolo neenyawo zakho kakuhle. |
| 4. Qhubeka. | Oku akuyonto onokuyenza ngosuku olunye okanye ezimbini. Ukuze ufumane iziphumo ezilungileyo, kufuneka uqhele ukuhamba imihla ngemihla okanye iintsuku ezininzi ngeveki. |
Ngubani ekufuneka ndifune ingcebiso kuye?
Xa umqolo uqaqamba, uninzi lwabantu lucinga ngokubona ugqirha wamathambo. Kodwa ngokutsho kwengcali uGqr. Chen, i-99% yexesha awuyi kuyidinga utyando . Into oyifunayo ngumntu onokuxilonga aze anyange le meko.
Kungoko ke, kubaluleke kakhulu ukubona ugqirha ogxile kwiPhysical Medicine and Rehabilitation. Kwakhona, ingcali yephysiotherapist eqeqeshiweyo inokukunceda kakhulu.
Baza kukubuza imibuzo, bafumanise ukuba kwenzeke njani ukwenzakala, zeziphi iintshukumo ezinyusa intlungu, kunye nendlela intlungu ehla ngayo, kwaye baza kukuxelela indlela yokuhamba kakuhle, ukugcina ukuma, kunye nemithambo yokuzolula ekufuneka uyenze ngaphambi nasemva kokuhamba.
Eyona nto ibalulekileyo kukuqonda ukuba kutheni uza kubona ugqirha kwaye ulindele ntoni kuye. Ngaba ufuna ukuphelisa intlungu? Ngaba ufuna ukukwazi ukwenza umsebenzi wakho kwakhona? Xoxa ngezi zinto ngokukhululekileyo nogqirha wakho.
Ngoko ke, musa ukoyika xa uneentlungu zomqolo. Cinga kakuhle, yeka uloyiko lwakho, uze uqale ukuhamba.
Umyalezo Wokuya Ekhaya
- Intlungu yomqolo yimeko eqhelekileyo kakhulu, ngoko ke ungoyiki ngokungeyomfuneko.
- Ukuhambahamba, ingakumbi ukuhamba, yenye yezona ndlela zilungileyo nezingabizi kakhulu zonyango lweentlungu zomqolo.
- Ukuhlala phantsi ngenxa yokoyika iintlungu kwenza intlungu ibe mandundu.
- Ukuphepha uloyiko lolona tshaba lwakho lukhulu. Lahla olo loyiko.
- Xa uqala umthambo, qala kancinci kwaye uqhubeke kancinci. Oku akuyonto yexesha elifutshane.
- Ngaphambi kokuba uqalise naluphi na unyango, qiniseka ukuba ubona ugqirha wakho okanye ingcali yezonyango ukuze ufumane uxilongo oluchanekileyo kunye nesicwangciso sokuzilolonga esifanelekileyo kuwe.
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