UMary Allen
Izinja ezindala zisafuna umthambo. Kodwa uhlobo kunye nobubanzi bomsebenzi kufuneka kuyilwe ngokweemfuno zomntu ngamnye, ukomelela, kunye nemeko yenja.
Umsebenzi womzimba ubaluleke kakhulu ekugugeni, kungekhona kuphela kwi-musculoskeletal system kodwa nakwinkqubo yokujikeleza. Ukongezelela, ukujikeleza kwegazi kuzo zonke izitho kuyakhuthazwa kwaye ukunikezelwa kwe-oksijini efanelekileyo kuqinisekisiwe. Ulwaneliseko olulungeleleneyo ludala ukucutha okongeziweyo okunxulumene noxinzelelo lweehomoni.
Kubalulekile ukubeka iliso elisondeleyo kumhlobo wakho onemilenze emine, ukuphendula ngovakalelo kwimfuno yakhe yomsebenzi kwaye ungamgqithisi. Izinja ezikhe zakhawuleza ubomi bazo zonke ngokulula zigqithisa amandla azo njengoko zikhula. Kusenokufuneka uthobe isantya esinjalo iinkanunu zezemidlalo.
Izinja eziphezulu ezingaqeqeshwanga akufuneki zivele ngokukhawuleza zityhileke kwizinto ezingaqhelekanga, umsebenzi onzima. Isiqalo esibandayo esingalungiselelwanga asilungile kuba sibeka uxinzelelo kwi-cardiovascular system kunye ne-musculoskeletal system. «Qinisekisa ukuba inja yakho ihlala ifudumala ngokufanelekileyo ngaphambi kokuba wenze umthambo. Kwanasemva kokuba enze umthambo, ufanele akwazi ukuphola ngokuthe ngcembe,” ucacisa ngelitshoyo, uIngrid Heindl, ingcali yephysiotherapist yezilwanyana ezincinane eSteinhöring, eBavaria.
UHeindl uhlabela mgama esithi: “Nokuba lo mhlobo unemilenze emine sele ekhathazwa zizikhalazo zomzimba, akuyomfuneko ukuba alaliswe ngokupheleleyo. Nangona ukuphumla okwethutyana kunokufaneleka kwisigaba esinzima, kwimeko yezifo ezininzi ezingapheliyo, kunye nenkqubo yokushukuma elungiselelwe umntu ngamnye idla ngokuzisa ukuphuculwa okubalulekileyo kwiimpawu.
Fumana uMlinganiselo Ofanelekileyo
Ezinye izenzo zephysiotherapy zinezinja zokuqubha okanye ii-treadmills ezingaphantsi kwamanzi, ukusetyenziswa kwazo kunegalelo ekuphuculeni ukuhamba kubomi bemihla ngemihla. Ukuqubha ngokuqhelekileyo ngumdlalo onempilo kakhulu kubahlobo abakhulileyo abanemilenze emine kuba intshukumo egudileyo eyenziwa ngokunciphisa ubunzima bomzimba emanzini kulula kumalungu kunye nenkqubo yokujikeleza kwegazi. Unokumisela kwakhona ubungakanani bentshukumo kunye nesantya ngokwakho. Ngeentsuku ezipholileyo, nangona kunjalo, kuyimfuneko ukomisa inja ukwenzela ukuba ingabambi ukubanda okanye ivelise intlungu edibeneyo.
Uhambo lwemihla ngemihla lubalulekile kwinja endala kuba ukusezela amavumba ahlukeneyo kunye nokunxibelelana nezinye izinja kuyawuvuselela umoya womntu omdala. Ukongezelela, ukuzivocavoca emoyeni omtsha kuqinisa umzimba wonke. Ulandelelwano lwentshukumo eqhelekileyo yokuhamba lungcono kumhlobo onemilenze emine egugayo kune-jog, enokuthi iqhubeke kuphela nobunzima. Imidlalo ekhawulezayo ekuhambeni, apho inja kufuneka iqale kwaye iyeke ngokukhawuleza, ayikhuthazwa kuba ibeka uxinzelelo olukhulu kwinkqubo yokuguga ye-musculoskeletal system.
U-Ingrid Heindl udla ngokubuzwa ukuba yimalini inja endala ekusalindeleke ukuba iyenze. Uthi: “Uhambo olufutshane lwemizuzu engama-20 ukuya kwengama-30, kabini ukuya kathathu ngemini, lufanelekile. Ngelishwa, abaninzi basakholelwa ukuba bagcina abantu abadala befanelekile kwaye bakha izihlunu ukuba bahamba nabo iyure enye ukuya kwiiyure ezimbini ngexesha." Okuchaseneyo kudla ngokuba njalo; Ukuzibhokoxa kubangela ukuba inja iqine kwaye izihlunu ezibuhlungu ziziphumo. Ngoko uHeindl ucebisa ngelithi: “Kungcono ukuthabatha uhambo olufutshane, kodwa nangakumbi emini.”
Kwakhona, Nikela Ingqalelo Emhlabeni
Umhlobo onemilenze emibini kufuneka alungelelanise isantya sakhe eyedwa kwinja. Ukuqwalaselwa kuyadingeka xa umntu omdala we-canine efuna ikhefu endleleni. Ukuze iqondo loxinzelelo lihlale lifana, kuyacetyiswa ukuba kugcinwe oku kuqhubekeka nangeempelaveki nangeeholide. Ehlotyeni, abantu bakhetha ukuhambahamba ngeeyure ezipholileyo zasekuseni nangokuhlwa, kuba amaqondo obushushu aphakamileyo, ama-muggy nawo abeka uxinzelelo olunzima kumjikelezo wenja. Ukuba umhlobo onemilenze emine sele eneengxaki kwi-musculoskeletal system, iindawo ezithambileyo ezifana nentsimi, ihlathi, i-meadow okanye iindlela zesanti zifanelekile. Ukubaleka kwiindawo eziqinileyo ezifana ne-asphalt, kwelinye icala, kubeka uxinzelelo olukhulu kwiidiski ze-intervertebral kunye namalungu.