ANjengoba iminyaka yabantu emhlabeni wonke kanye neminyaka yokuphila iyanda, izindaba zezempilo zabantu abadala seziyinkinga enkulu.Ukwehla okuhlobene nobudala emisebenzini ehlukahlukene yomzimba, njengesisindo somzimba namandla, kwenza abantu abadala asebekhulile babe lula kakhulu ezinkingeni zempilo, kuhlanganise nokuwa.Izibalo zikhomba ukuthi cishe abantu abayizigidi eziyi-172 bakhubazekile ngenxa yokuwa minyaka yonke, nokufa okuhlobene nokuwa kwe-684,000.Ngakho-ke ukuvimbela ukuwa sekuphenduke indawo ebalulekile okugxilwe kuyo.
Rukuqeqeshwa kwe-sistance kanye nokuzivocavoca kwe-aerobic kudlala indima ebalulekile ekugcineni amandla emisipha yabantu abadala asebekhulile, amandla okusebenza, nokulinganisela, ngaleyo ndlela kunciphisa ingozi yokuwa.Ukuqeqeshwa kokumelana kusebenza njengesisekelo kanye nomgogodla wokungenelela kokuzivocavoca kubantu abadala asebekhulile.Kunezinhlobo ezimbalwa ezisebenzayo zokuvivinya umzimba, okuhlanganisa:
1. Ama-squats, ukucindezelwa kwebhentshi, nokunwetshwa kwamadolo, okubandakanya ukushintsha ukuma komzimba namandla okubambelela.
2. Ukunyakaza okuhlangene kanye namazwe amabili kwezandla nezinyawo.
3. Ukuzivocavoca kuhloswe kumaqembu amakhulu emisipha ye-8-10 ahilelekile emisebenzini yomzimba nokunyakaza.
4. Ukusetshenziswa kwamabhande okumelana, izisindo zamaqakala, nama-dumbbells.
Oabantu abadala asebekhulile kufanele bahlanganyele ekuqeqesheni ukumelana nezikhathi ezingu-2-3 ngesonto.Inani lamasethi kufanele likhule kancane kancane lisuka ku-1 liye kumasethi angu-2 futhi ekugcineni liye kumasethi angu-2 kuya kwangu-3.Ukuqina kokuzivocavoca kufanele kuqale cishe ku-30% kuya ku-40% wamandla aphezulu womuntu futhi kancane kancane kuqhubekele ku-70% kuya ku-80%.Kubalulekile ukuvumela okungenani usuku olulodwa lokuphumula phakathi kweseshini eqondiswe eqenjini elifanayo lemisipha ukuze kuqinisekiswe ukululama okwanele.
Aizivivinyo ezishukumisa umzimba zabantu abadala asebekhulile zihlanganisa imisebenzi efana nokuhamba ngokushesha, ukugibela umqansi noma ukugibela izitebhisi, ukugibela ibhayisikili, ukubhukuda, ithenisi, negalofu.Esimeni somphakathi, ukujima kwe-aerobic kungaba lula njengokuhamba imizuzu engu-6 noma ukusebenzisa ibhayisikili elimile.Ukungaguquguquki kanye nokubambelela isikhathi eside ezinhlotsheni zokuzivocavoca kubalulekile ukuze kusebenze ukusebenza kahle.Abantu abadala asebekhulile kufanele bahlose ukuzivocavoca ngezikhathi ezithile ezinqunyiwe usuku ngalunye, njengasemva kokudla kwasekuseni, ngemva kokuphumula kwasemini, noma ngaphambi kokulala.Ukwengeza, ngaphansi kokuqondisa kwe-rehabilitation therapist, abantu abadala asebekhulile bangahlanganyela ezinhlelweni zokuzivocavoca ezihlosiwe ukuze baqhubeke nokuthuthukisa amandla abo okusebenza.
In isifinyezo, ukuqeqeshwa ukumelana nokuzivocavoca umzimba kuyizindlela eziphumelelayo nezisekelwe ebufakazini zokuthuthukisa impilo nokuphila kahle kwabantu abadala.Lezi zindlela zokuzivocavoca zisiza ukwandisa amandla emisipha, ukuthuthukisa ukuzinza komzimba, nokunciphisa ukuvela kokuwa, okwenza abantu abadala asebekhulile bajabulele ukuphila okunempilo nokwanelisayo.
Isihloko esingeziwe sokuvuselela:Ukuvuselelwa kwezandla zasekhaya ezilula futhi ezisebenzayo
Isikhathi sokuthumela: Mar-29-2024