Amathiphu asheshayo
- Linganisela ngonyawo olulodwa ngesikhathi uxubha amazinyo.
- Zejwayeze ukusukuma esihlalweni ungasebenzisi izandla.
- Hlala unekhawuntara noma udonga eduze kwakho.
Cabanga ngesikhathi sokugcina umi ngonyawo olulodwa. Mhlawumbe ugqoka isokisi, noma weqa isichibi samanzi. Wantengantenga? Wafinyelela odongeni? Iningi lethu liyeka ukuqaphela ukulinganisela kwethu kuze kube usuku olusidumazayo. Futhi ngaleso sikhathi kade sekusheleleka isikhathi.
Ukulinganisela akusona isici esigxilisiwe onaso noma ongenaso. Kuyikhono umzimba wakho okugcina kulungisiwe ngokuzejwayeza njalo, futhi kuncika ezinhlelweni ezintathu ezisebenza ndawonye: indlebe yakho yangaphakathi, amehlo akho, nezinzwa ezisemisipheni nasemalungeni akho ezitshela ubuchopho bakho ukuthi izitho zakho zikuphi endaweni. Zontathu ziyashintsha ngokuguga. Izindaba ezinhle yizona ezifana nezidlula cishe kukho konke ekuqineni komzimba. Lokho okuzejwayezayo, uyakugcina. Lokho okuyeka ukukusebenzisa, ukulahlekelwa yikho kancane kancane.
Kungani ukulinganisela kunciphuka, nokuthi kungani lokho kufanele ukunaka kwakho
Kusukela ndawana thize eminyakeni yethu yamashumi amathathu namashumi amane, silahlekelwa imisipha kancane kancane, ikakhulukazi emilenzeni nasezinqulwini ezisibamba siqinile. Amasignali ezinzwa phakathi kobuchopho nomsipha aba mancane kancane. Ukubona kuyashintsha. Impendulo evela ezinyaweni zethu iba thulile. Akukho kukho okwenzeka ngobusuku obubodwa, okuyisona sizathu esenza kunyonyobele abantu. Awuzizwa uba ungazinzile ngendlela ongazizwa ngayo umsipha odonsekile. Uthola nje, ngolunye usuku, ukuthi ubambe uthayela ngokuqina kancane.
Lokhu kubaluleke ngaphezu kwalokho okungazwakala ngakho. Ukuwa kuyimbangela ehamba phambili yokulimala kubantu abadala abaneminyaka engu-65 nangaphezulu, futhi izibalo ziyakhathaza. Ngokusho kwe-CDC, ngaphezu koyedwa kwabane babantu abadala babika ukuwa unyaka ngamunye, futhi ukuwa kuthumela izigidi zabantu emakamelweni ezimo eziphuthumayo minyaka yonke. Ukuwa okukodwa kungaphula inqulu noma kunyakazise ukuzethemba komuntu kabi kangangokuba baqale benze okuncane, okubaqeda amandla ngokwengeziwe kwenze ukuwa okulandelayo kube nethuba elikhulu.
Leyo ngxenye yokugcina ngumjikelezo ofanele ukwephulwa. Ukwesaba ukuwa kuyingozi ngokwako. Lapho abantu besaba ukuwa, bavame ukunyakaza kancane, futhi ukunyakaza kancane yikho kanye okugugula amandla nokulinganisela obekungabavikela.
Kunohlangothi oluvusa ithemba. Ukulinganisela kusabela ngokushesha ekuqeqeshweni, kunoma yiliphi iminyaka. Ucwaningo olubuyekezwe yizinhlangano zezempilo yomphakathi lubonisa ukuthi izinhlelo ezihlanganisa amandla nokulinganisela zingehlisa ingozi yokuwa ngokubalulekile kubantu abadala. Awubambekile ekuzinzeni onakho namuhla.
Yini ngempela esizayo
Indlela esebenza kakhulu akuwona umzuzu owodwa womlingo. Kuyinhlanganisela: umsebenzi oqhuba ukulinganisela kwakho ngokuqondile, kanye nomsebenzi wamandla wemilenze nawesixhumanisi somzimba, owenziwa njalo. Imihlahlandlela kazwelonke incoma ukuthi abantu abadala abaneminyaka engu-65 nangaphezulu bafake imisebenzi yokulinganisela kanye nokuqinisa imisipha okungenani kabili ngesonto kanye nenhloso evamile yaba yimizuzu engaba ngu-150 wokunyakaza okumaphakathi njengokuhamba ngokushesha.
Nansi ingxenye abantu abayeqayo. Ukuze uthuthukise ukulinganisela, kufanele ukuqhube kancane. Ukuma uqinile njengedwala ngezinyawo zombili zigxumekiwe akwakhi lutho olukhulu. Ufuna izikhundla ezikwenza usebenze kancane nje ukuze uhlale umile, endaweni lapho ukukhubeka kuphephile khona.
Eminye imizamo yokuqala ngayo
Yenza lokhu eduze kwekhawuntara, isihlalo esiqinile, noma udonga, ukuze uhlale unento oyibambayo. Gcina isandla sakho sizuluza eduze ngisho noma ungasidingi.
- Ukuma ngomlenze owodwa. Bamba ikhawuntara, uphakamise unyawo olulodwa amasentimitha ambalwa phezu kophahla, bese ulinganisela ngomunye umlenze. Hlosa imizuzwana engu-10 kuya kwengu-30, bese ushintsha. Njengoba kuba lula, zama ukusebenzisa ucezu olulodwa lomunwe kuphela ekhawuntara, bese ungasebenzisi izandla.
- Ukuhamba ngesithende-uye-eminwaneni. Hamba ngomugqa oqondile ubeka isithende sonyawo olulodwa ngqo phambi kweminwe yomilenze omunye, njengentambo eqinile ehambisa kancane. Izinyathelo eziyishumi, uphenduke, ubuye. Iphaseji elinodonga ohlangothini olulodwa lilungile ngokuphelele.
- Ukuhlala-uye-ekumeni. Usuka esihlalweni, sukuma ungasebenzisi izandla, bese ubuye uhlale phansi ngokulawula. Lokhu kwakha amandla emilenze nawezinqulu aqondile akugcina uzinzile. Yenza ezingu-8 kuya kwezingu-12.
- Ukuguqula isisindo. Yima ngezinyawo ezibanga ububanzi benqulu bese ususa isisindo sakho kancane uye onyaweni olulodwa, uphakamise olunye kancane, bese uya kolunye uhlangothi. Ngokushelelayo nangokungasheshi.
Ezimbili noma ezintathu zalezi, izinsuku ezimbalwa ngesonto, kwanele ukuqala. Ungazifaka ezintweni osuvele uzenza. Linganisela ngomlenze owodwa ngesikhathi uxubha amazinyo. Yenza ukuhlala-uye-ekumeni ngesikhathi iketela lishisa. Ukuzejwayeza akudingi ukubukeka njengokuvivinya umzimba ukuze kusebenze.
Kwenze kube nzima kakhulu, kancane
Uma umzamo usuzwakala ulula, usuwukhulele, futhi okulula kuyeka ukwakha lutho. Kuqhubekise ngokucophelela. Bamba ukuma ngomlenze owodwa isikhathi eside. Yeka ikhawuntara. Kuzame ngamehlo avaliwe imizuzwana embalwa (lokhu kwencika kakhulu kulezo zinzwa zendlebe yangaphakathi nezomsipha, njengoba ususe ukubona esibalweni). Yima phezu komqamelo wosofa noma ithawula eligoqiwe ukuze uthole ukungqongqozela okuthambile, okungabikezeleki kangako.
Umthetho ogcina lokhu kuphephile ulula: kwenze kube yinselelo ngokwanele kangangokuba kufanele ugxile, kodwa ungalokothi kube yinselelo kangangokuba uzizwe ungaphephile ngempela. Ukuntengantenga okuncane kuwumsebenzi owenzekayo. Ukwethuka kwangempela kusho ukuthi uhambe kude kakhulu ngokushesha kakhulu.
Namakilasi ayasiza, uma ungathanda ukungakwenzi wedwa. I-Tai chi inobufakazi obuhle emuva kwayo bokulinganisela nokuvimbela ukuwa, futhi ithambile, ihlanganisa abantu, futhi ilula emalungeni. Imiphakathi eminingi inikeza izinhlelo ezihleliwe njenge-A Matter of Balance ngezikhungo zabadala noma amaqembu ezempilo endawo.
Iphuzu ngaphambi kokuqala
Uma usanda kuwa, uzwa isiyezi uma usukuma, unesimo esithinta indlebe yakho yangaphakathi, izinzwa, noma amalunga, noma nje ungaqiniseki ukuthi uqale kuphi, khuluma nodokotela wakho noma udokotela wemisebenzi yomzimba kuqala. Bangahlola ukuthi yini ebangela noma yikuphi ukungazinzi bese belungisela imizamo ngokwakho. Awukho umklomelo wokuqagela. Futhi uma ukulinganisela sekuvele kube ukukhathazeka okwenza umhlaba wakho unciphe, lelo yisizathu esiqinile sokucela usizo, hhayi sokwamukela ngokuthula.
Kubantu abaningi, nokho, indlela eya phambili ayinankinga futhi imahhala. Umzuzu owodwa eduze kwekhawuntara yasekhishini, izinsuku ezimbalwa ngesonto. Awuvimbeli nje ukuwa ngelinye ilanga. Ugcina ukuzethemba okulula kokufinyelela eshalofini eliphezulu, ukuhamba esitebhisini esineqhwa, ukudlala phansi nomzukulu, nokwethemba izinyawo zakho zombili. Lokho kufanele umkhuba omncane wansuku zonke. Qala namuhla, futhi qala ngobumnene.
Sources
- CDC, Facts About Falls
- CDC, What Counts as Physical Activity for Older Adults
- National Institute on Aging / NIH, Physical activity programs for balance and fall prevention in elderly: A systematic review