UMary Allen
Izinja ezindala zisadinga ukuzivocavoca. Kodwa uhlobo nobubanzi bomsebenzi kufanele kuklanywe ngokwezidingo zomuntu ngamunye, ukuqina, nesimo senja.
Umsebenzi womzimba ubaluleke kakhulu ekugugeni, hhayi kuphela ohlelweni lwe-musculoskeletal kodwa futhi ohlelweni lokujikeleza kwegazi. Ngaphezu kwalokho, ukujikeleza kwegazi kuzo zonke izitho kuyakhuthazwa futhi ukunikezwa kwe-oxygen okuphelele kuqinisekisiwe. Ukwaneliseka okunokulinganisela kudala ukuncipha okwengeziwe okuhlobene kwamahomoni okucindezeleka.
Kubalulekile ukubeka iso eliseduze kumngane wakho onemilenze emine, ukuphendula ngokuzwela esidingweni sakhe somsebenzi futhi ungamkhungathekisi. Izinja ezishesha kakhulu ukuphila kwazo zonke ziwathatha kalula amandla azo njengoba zikhula. Kungase kudingeke nokuba wehlise ijubane izimbangi zezemidlalo ezinjalo.
Izinja ezindala ezingaqeqeshiwe akufanele neze zivezwe emisebenzini engajwayelekile, ekhandlayo. Ukuqala okubandayo okungalungiselelwe nakho akukuhle ngoba kubeka ubunzima ohlelweni lwenhliziyo nemithambo yegazi. «Qiniseka ukuthi inja yakho ihlale ifudumala ngendlela efanele ngaphambi kokuzivocavoca. Ngisho nangemva kokuvivinya umzimba, kufanele akwazi ukuphola kancane kancane,” kuchaza u-Ingrid Heindl, isazi sokuvivinya umzimba kwezilwane ezincane eSteinhöring, eBavaria.
“Ngisho noma lo mngane onemilenze emine esevele ehlushwa yizikhalo ezingokomzimba, akusadingeki ukuthi athuliswe ngokuphelele,” kuqhuba uHeindl. Nakuba ukuphumula kwesikhashana kungase kube okufanelekile esigabeni esibucayi, esimweni sezifo eziningi ezingapheli, kanye nohlelo lokuhamba olulungiselelwe ngabanye ngokuvamile luletha ngisho nokuthuthukiswa okuphawulekayo ezimpawu.
Thola Isilinganiso Esilungile
Ezinye izinqubo ze-physiotherapy zinamachibi okubhukuda ezinja noma ama-treadmill angaphansi kwamanzi, ukusetshenziswa kwawo okunomthelela ekuthuthukisweni kokuhamba ekuphileni kwansuku zonke. Ukubhukuda ngokuvamile kuwumdlalo onempilo kakhulu kwabangane asebekhulile abanemilenze emine ngoba ukunyakaza okubushelelezi okwenziwa ngesisindo somzimba esincishisiwe emanzini kulula emalungeni nasesimisweni sokujikeleza kwegazi. Ungakwazi futhi ukunquma inani lokunyakaza kanye nesivinini ngokwakho. Ezinsukwini ezipholile, noma kunjalo, kuyadingeka ukomisa inja ukuze ingabambi umkhuhlane noma ihlakulele ubuhlungu obuhlangene.
Ukuhamba nsuku zonke kubalulekile enjeni endala ngoba ukuhogela iphunga elihlukile nokuxhumana nezinye izinja kuvuselela umoya womuntu omdala. Ngaphezu kwalokho, ukuzivocavoca emoyeni omusha kuqinisa umzimba wonke. Ukulandelana kokunyakaza okuvamile kokuhamba kungcono kumngane osekhulile onemilenze emine kunokugijima, angakwazi ukuhambisana nobunzima. Imidlalo esheshayo ohambweni, lapho inja kufanele iqale futhi ime kungazelelwe, ayinconywa ngoba ibeka umthwalo omkhulu ohlelweni lokuguga lwe-musculoskeletal.
U-Ingrid Heindl uvame ukubuzwa ukuthi kungakanani okusengalindelwa ukuba yenze inja endala. Uthi: “Uhambo olufushane lwemizuzu engu-20 kuya kwengu-30, kabili noma kathathu ngosuku, lufanelekile. Ngeshwa, abaningi basakholelwa ukuthi bagcina abadala babo beqinile nokuthi bakha izicubu zomzimba uma behamba nabo ihora elilodwa kuya kwamabili ngesikhathi. Okuphambene kuvame ukuba njalo; ukuzikhandla kubangela inja ukuba iqine futhi imisipha ebuhlungu ingumphumela. Ngakho uHeindl uyatusa: “Kungcono ukuhambahamba isikhathi esifushane, kodwa kaningi phakathi nosuku.”
Futhi, Nakekela phansi
Umngane onemilenze emibili kufanele alungise ijubane lakhe ngayedwana liye kwelenja. Ukucatshangelwa kuyadingeka lapho omdala we-canine edinga ikhefu endleleni. Ukuze izinga lokucindezeleka lihlale lifana, kuhle ukugcina lokhu kuqhubeka ngisho nangezimpelasonto namaholide. Ehlobo, abantu bakhetha ukuhambahamba ngezikhathi ezipholile zasekuseni nakusihlwa, ngoba amazinga okushisa aphezulu, ama-muggy nawo abeka ubunzima obukhulu ekujikelezeni kwenja. Uma umngane onemilenze emine esevele enezinkinga ngesistimu ye-musculoskeletal, izindawo ezithambile ezifana nensimu, ihlathi, izimfunda noma izindlela zesihlabathi zifanelekile. Ukugijima ezindaweni eziqinile njenge-asphalt, ngakolunye uhlangothi, kubeka ubunzima obukhulu kuma-intervertebral discs namalunga.