Ngaphakathi kwesigaba sokuphila somsebenzi, izinkinga zempilo ezihlobene nezitho zomzimba nezitho ezihambisanayo ziqukethwe kakhulu. Ngokwandisa kweminyaka, izinguquko ezikhiqizwayo emzimbeni ziba nomthelela hhayi nje kuphela emsebenzini wezitho zomzimba, kodwa futhi ziveza umthelela obaluleke ekuphathweni kwezakhi zofuzo kanye nekhono lokuhamba komzimba. Abesifazane nabesilisa bahlala behlukene kulokhu, ukuze kugcinwe impilo yezitho zomzimba nezitho ezihambisanayo, kudinga izinhlelo ezihlukene ezibhekwe ekuboniseni ubulili.
Okokuqala, umthelela wesigaba sokuphila somsebenzi empilweni yezitho zomzimba nezitho ezihambisanayo uvela kakhulu ezinguqukweni zezakhi zofuzo. Kwabesifazane, njengoba izinga lezitho zomzimba zibhakabhaka, ukuhamba kwamathambo kuncipha, kanti inqubo yokuguguleka kwemathambo ayitholakali, lokhu kuholela ekwandeni kokuqhuma kwamathambo. Lokhu kwenza ukuthi abesifazane nabo bandakanyeke ekubhujisweni kwamathambo, nokuthola ubuhlungu bezitho ezihambisanayo. Nakuba abesilisa bengabhekani nezinguquko ezinkulu ezinjengabesifazane, ukuphakama kokukhula kwe-testosterone kubangela umphumela ezifundweni ezithinta izitho zomzimba, kwanda nokuthi zibe ne-arthritis.
Izwi leziphumo zomsebenzi lezi ziba nokuthakazelelwa kakhulu . Lezi zinto zingase zidalwe ukuntuleka kwe-synovial fluid, ukwearing of cartilage, noma ukuvela kwemigudu. Njengoba amadala edlula ngeminyaka, ukumuncwa kwe-synovial fluid kuncipha, okwenza lula amandla okukhanya ezitho ezihambisanayo. Noma izwi leziphumo lemisebenzi lingasho ukuthi kukhona inkinga, uma puri lezi nobuhlungu okukhulelwe nqunu, kubalulekile ukufuna uhlelo lokunakekelwa kwezempilo.
Okwamanje, okunye okubalulekile ukuze kuthuthukiswe impilo yezitho ezihambisanayo nezitho zomzimba ukudansa nsuku zonke. Ukuhamba nsuku zonke akusizi kuphela ukuqinisa izitho zomzimba, kodwa futhi kuthuthukisa umjikelezo wegazi emzimbeni, futhi kwehlisa ingozi yesifo sezinhliziyo. Ucwaningo luveza ukuthi ukuhamba imizuzu engu-30 nsuku zonke kungazwakalisa umzimba wezinhlamba, futhi kuthuthukisa ikhono langokuhamba. Kubantu abanombono wokuhlala bephila ngesikhathi somsebenzi, izinzuzo zokuhamba zivele ziba zikhanyayo.
Lapha, sizofa amadling i-5 okuthuthukisa impilo yezitho zomzimba nezitho ezihambisanayo:
1. **Beka imigomo efanele yokuhamba**: Beka imigomo yokuhamba nsuku zonke phakathi kwama-5000 nama-10000 namanye, uqhubeka futhi ucabange ngokukhula kumasu akho.
2. **Khetha indawo efanele yokuhamba**: Ungahamba emahhalaleni, endaweni yemidlalo noma emijondolo. Izindawo eziphumelelayo nezingaphathwa kumele zikwazi ukuhoxisa ingozi yobukhuna.
3. **Gqoka izicathulo ezikhululekile**: Khetha izicathulo ezithokozisa ukumuncwa kwegazi, ukuze kuphumeze umthelela wombono wesikhumbuzo.
4. **Lungisa isimo sokuhamba**: Thola i-posture efanele yokuhamba, amakhanda afana, izinyawo ezithokozisayo, nemizimba, ukuze usize ukudla.
5. **Hlanganisa nama training adlwela amandla**: Ukuhamba akusizi kuphela kepha uma uthatha ukukhipha umanyolo kokuwina, njengokusebenzisa i-dumbbell noma i-resistance bands, ungakwazi ukonga amandla ezethu ze-lower limbs kanye namathambo.
Ngaphandle kokuhamba, ukuziqhudelana namasu okungahambisani nezokwelapha kubalulekile. Ngesikhathi, ukushintsha umuzwa wombono kusebenza. Kubalulekile ukunikeza umthamo we-calcium ne-Vitamin D, okubalulekile ukuze izitho zomzimba zisebenze. Lungisa udla zikhuphule imikhiqizo ye-calcium njenge-milk, yogurt, imifino emnyama, ne-sesame, futhi uqhubeke nezibalo ze-Vitamin D.
Ngaphezu kokunciphisa ubuhlungu bezitho, ukutakula ukudla kwabantu abangayichazeki kungenza umphumela omuhle, njengezinto ezisesiqhamuka ezinjengezinyosi (ezinjengezinyosi eziningi), nezinyoni (ezinama-almonds, walnuts) kanye ne-olive oil. Lezi zinto azigcini nje ukuba zibe ne-omega-3 fatty acids ezinciphisa ubuhlungu bezitho kuphela.
Ngakuthola usizo, ungathuthukisa ubuhlungu nezitho ezinjengamathambo. Uma kuthinteka izitho, ungathola ukusebenza komlilo, ukhumbule izinyosi ezidinga ubumnyama. Uma izitho zingadlalwa, yenza ukungadlalwa, bese uqhubeka futhi ungenise izinyoni izinyosi.
Ngaphakathi kwalezi zinto ezinzima, kufanele ubhale izidingo zomtholampilo. Abantu abaphethe izinkinga zempilo bazokwenza uhlelo lokuthola usizo namanani amasha okudla.
Ngokuphetha, umthelela wezitho zomzimba nezitho ezihambisanayo owokukhanya ngeke ube umthelela omningi, kodwa uma ukuncipha komphakathi kukhululekile, sizokwenza kube lula ukugcina izitho zomzimba nezitho ezihambisanayo. Ngakho, ukwandisa ukungena ku-udla, ukwenza ukuziqhudelana okudingekayo kwemithwalo, noma ukufuna iziyalezo ezizimele, ngiyethemba ukuthi bonke abantu bazothola indlela efanelekile yokuhlala baphila ngesikhathi somsebenzi. Ngethemba ukuthi lezi zikhumbuzo zizoletha ubuhlungu bokufanisa neziqhuba ezinhle.