Ingabe nawe unesifo 'se-Ankylosing Spondylitis' noma i-AS njengoba sikubiza ngamafuphi? Ngakho-ke, kusobala ukuthi uzizwa ubuhlungu bomhlane nokuqina komgogodla uma uvuka ekuseni, akunjalo? Uyazi ukuthi kunzima kangakanani ukubhekana nosuku nalolu buhlungu. Kodwa bewazi ukuthi into engcono kakhulu ongayenza ukulawula lezi zimpawu ukuzivocavoca. Lokhu kufana nomuthi ongcono kakhulu ongawunika umzimba wakho.
Kungani ukuvivinya umzimba kubaluleke kangaka?
Kalula nje, ukuzivocavoca umzimba kuyisisombululo esihle kakhulu ezinkingeni eziningi ezihambisana ne-ankylosing spondylitis (AS).
- Ubuhlungu buyancishiswa: Uma uzivocavoca njalo, ubuhlungu nokungakhululeki okuzwayo kuzoncishiswa kakhulu.
- Kunciphisa ukuqina komzimba: Ukuzivocavoca kusiza ekunciphiseni ukuqina komzimba, ikakhulukazi ekuseni, futhi kwenza umzimba uvumelane nezimo.
- Unganyakaza kangcono: Ukuhamba kwakho kuyathuthuka ngoba amalunga akho nemisipha yakho kuyasebenza.
- Ukuma kuyalungiswa: Imisipha eqinile isiza ukugcina ukuma okuhle, ivimbela umgogodla ukuthi ungagobi phambili ngokuhamba kwesikhathi ngenxa ye-AS.
- Kunciphisa ukukhathala: Kungase kubonakale kumangalisa, kodwa ukuzivocavoca kwandisa amazinga akho amandla futhi kunciphisa ukukhathala ovame ukukuzwa.
- Ukuphefumula kuba lula: Ezinye izivivinyo ziqinisa imisipha yesifuba, zivumela amaphaphu ukuba aphefumule kangcono.
Into ebaluleke kakhulu ukuthi konke lokhu kuthuthukisa ikhwalithi yempilo yakho. Kuhle ukukwazi ukwenza imisebenzi yakho yansuku zonke kalula futhi ngaphandle kobuhlungu, akunjalo?
Yikuphi ukuvivinya umzimba okufanele wena?
"Kulungile, ukuzivocavoca kuhle, kodwa kufanele ngenzeni?" ungase ucabange. Odokotela bavame ukuncoma izinhlobo ezine zokuzivocavoca kubantu abane-AS. Uhlelo lokuzivocavoca oluhlanganisa zonke ezine lusebenza kahle kakhulu.
| Uhlobo lokuzivocavoca | Inhloso eyinhloko |
|---|---|
| Ukunwebeka kanye nobubanzi bokunyakaza | Nciphisa ukuqina komzimba, thuthukisa ukuhamba kwamalunga, futhi wandise ukuguquguquka. |
| Ukuqinisa | Ukuqinisa imisipha nokunikeza ukwesekwa okuhle emalungeni nasemgogodla. |
| Ukuvivinya umzimba nge-cardio | Thuthukisa ukusebenza kwenhliziyo namaphaphu, kwandisa amandla nokukhuthazela. |
| Ukulondoloza ibhalansi | Khulisa ukuzinza komzimba futhi uvimbele ukuwa. |
Ukuze uthole imiphumela emihle kakhulu, zama ukwenza le nhlanganisela yezivivinyo okungenani imizuzu engama-20 ngosuku .
Qiniseka ukuthi wenza lokhu ngaphambi kokuthi uqale.
Qiniseka ukuthi ukhuluma nodokotela wakho. Uzokutshela ukuthi yikuphi ukuvivinya umzimba okuphephile futhi okufanele isimo sakho. Ungathunyelwa futhi kudokotela we-physiotherapist ozokwakhela uhlelo lokuvivinya umzimba oluqondene nawe ngqo.
Ungathola izinzuzo zezinhlobo eziningana zokuzivocavoca ngasikhathi sinye ngezinto ezifana ne-Pilates, i-yoga, i-tai chi, nokubhukuda. Uma uthatha ikilasi leqembu, qiniseka ukuthi wazisa umfundisi ngesimo sakho sezokwelapha ngaphambi kokuba uqale.
Ukuzivocavoca Kokwelula Nokunyakaza
Lezi ziyisisekelo senqubo yakho yansuku zonke yokuzivocavoca. Zelula futhi zigcine imisipha yakho, imisipha, kanye nemisipha, futhi zikhumbuza amalunga akho ngebanga eliphelele lokunyakaza kwawo.
Inkinga evamile ye-AS ukuhlangana kwamathambo omgogodla. Ukuzilolonga nsuku zonke ukuzelula umzimba kungasiza ekunciphiseni le ngozi.
Cabanga nje, imisipha ezungeze elinye lamalunga akho iqala ukuqina ngenxa yokuvuvukala okubangelwa yi-AS. Uma ungaweluli lowo msipha noma ungawushukumisi umgogodla, lokho kuqina nobuhlungu kuzoqhubeka nokuba kubi kakhulu. Ngakho-ke ukuze uthole imiphumela emihle kakhulu, yenza lezi zivivinyo nsuku zonke .
Ukuzivocavoca okuqinisayo
Lapha usebenzisa isisindo, ibhande lokumelana, noma isisindo somzimba wakho ukuze unikeze ukumelana okuncane emisipheni yakho. Izibonelo zalokhu zifaka phakathi ukusunduza umzimba kanye nokuphakamisa izinsimbi.
Lokhu kuqinisa imisipha yakho futhi kukusiza ukuthi ushukumise umzimba wakho kalula nangokuphephile. Ikakhulukazi kubantu abane-AS,Kubaluleke kakhulu ukuqinisa imisipha esiswini sakho nasemhlane (imisipha eyinhloko). Le misipha iyisisekeli esihle kakhulu somgogodla wakho. Uma le misipha iqinile, ingcindezi emhlane wakho iyancishiswa futhi ngisho nobuhlungu bomhlane bungancishiswa.
Ukwenza lolu hlobo lokuvivinya umzimba izinsuku ezimbili kuya kwezine ngesonto kwanele.
Ukuvivinya umzimba nge-cardio
Odokotela bakubiza lokhu ngokuthi ukuzivocavoca kwe-aerobic. Lokhu kwandisa ukushaya kwenhliziyo yakho kanye nesivinini sokuphefumula, okunikeza inhliziyo namaphaphu akho ukuzivocavoca okuhle.
- Ukubhukuda
- Ukuhamba ngebhayisikili
- Ukugijima
- Ukuhamba okuvamile
Uma wenza lo msebenzi, inhliziyo yakho isebenza kanzima futhi ipompa igazi elinomoya-mpilo emzimbeni wakho wonke. Lokhu kuzothuthukisa isimo sakho sengqondo kanye namazinga amandla. Ngokuhamba kwesikhathi, uzokwazi ukuhamba amabanga amade ngaphandle kokukhathala noma ubuhlungu.
Hlosa ukwenza lo msebenzi imizuzu engu-75-150 ngesonto. Kalula nje, imizuzu engu-30 ngosuku, izinsuku ezi-5 ngesonto, izofinyelela lowo mgomo.
Ukuzivocavoca okukhethekile kokuphefumula
Faka lo msebenzi wokuphefumula olula ohlelweni lwakho lokuzivocavoca lwansuku zonke. Kuzokusiza ukwandisa isifuba sakho futhi kwenze umzimba wakho uvumelane nezimo.
- Isinyathelo 1: Phefumula ngokujulile ngangokunokwenzeka kuze kube yilapho isifuba sakho sikhula.
- Isinyathelo sesi-2: Bamba umoya wakho bese ubala kuze kube kathathu.
- Isinyathelo sesi-3: Khipha umoya kancane, njengokungathi ucima ikhandlela.
- Isinyathelo 4: Thatha ikhefu elifushane, ubale kuze kube kathathu futhi, bese uphinda lezi zinyathelo.
Umlayezo Wokuya Nawe Ekhaya
- I-Ankylosing spondylitis (AS) yisimo sesikhathi eside, kodwa ukuzivocavoca kungenye yamathuluzi anamandla kakhulu onawo okuphatha izimpawu zakho.
- Kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
- Uhlelo oluhle lokuzivocavoca kufanele luhlanganise ukwelula, ukuqinisa umzimba, i-cardio, kanye nokulinganisela.
- Into ebaluleke kakhulu ukuqhubeka nokwenza njalo. Kusebenza kahle kakhulu ukwenza okuncane nsuku zonke kunokwenza okuningi ngolunye usuku bese ungakwenzi izinsuku ezimbalwa.
- Lalela umzimba wakho. Uma kukhona ukuvivinya umzimba okubangela ubuhlungu obukhulu, yeka bese ukhuluma nodokotela wakho.
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