Kudzidzira kubatsira kudzivirira kudonha

Kana iwe uine dambudziko rekurapa kana iwe uri mukuru akura, unogona kuve panjodzi yekudonha kana kugumburwa. Izvi zvinogona kuguma nekutyoka mabhonzo kana kutokuvara zvakanyanya.

Kudzidzira muviri kunogona kubatsira kudzivirira kuwira nekuti kunogona:

• Ita kuti mhasuru dzako dzisimbe uye dzive nyore kusununguka
• Kuvandudza chiyero chako
• Wedzera kuti iwe unogona kushanda kwenguva yakareba sei

Unogona kuita zvinotevera kurovedza chero nguva uye chero kwese. Sezvo iwe paunowedzera kusimba, edza kubata chinzvimbo chega chega kwenguva yakareba kana kuwedzera zviremu zvishoma pamakumbo ako. Izvi zvichawedzera kuti kurovedza muviri kunoshanda sei.

Edza kurovedza muviri maminetsi zana nemakumi mashanu pasvondo. Ita masimba ekusimbisa masimba 2 kana anopfuura mazuva pasvondo. Tanga zvishoma nezvishoma uye tarisa nemupi wako wekuchengeta hutano kuti uve nechokwadi chekuti urikuita iro rakakodzera mhando rezviitwa iwe. Ungangoda kurovedza muviri uri wega kana kujoina boka.

Paunenge uchirovedza muviri, gara uine chokwadi chekuti unofema zvishoma uye nyore. Usabata mweya wako.

Iwe unogona kuita zviyero zvekurovedza muviri panguva yezviitiko zvezuva nezuva.

• Paunenge wakamirira mumutsara kuchitoro, edza kuenzanisa netsoka imwe.
• Edza kugara pasi uye kusimuka usingashandise maoko ako.

Kuita kuti mhuru dzako nemisungo yemakumbo zvisimbise:

• Batisisa kutsigiro yakasimba yehuremu, kunge kumashure kwechigaro.
• Mira wakabata musana wakatwasuka uye zvinyoro-nyoro mabvi maviri.
• Sundira kumusoro kune ako matipi kumusoro zvakanyanya sezvinobvira.
• Zvishoma nezvishoma dzikisa zvitsitsinho zvako pasi.
• Dzokorora kagumi kusvika gumi neshanu.

Kugadzira magaro ako uye kudzikisa mhasuru musana kusimba

• Batisisa kutsigiro yakasimba yehuremu, kunge kumashure kwechigaro.
• Mira nemusana wako wakatwasuka, tsoka dzakapamhamha upamhi hwakaparadzana, uye pfugama mabvi ese
• Simudza gumbo rimwe wakananga kumashure shure kwako, ndokukotamisa ibvi rako uuye nechitsitsinho chako kumberi kwako.
• Zvishoma nezvishoma dzikisa gumbo rako kumashure rakamira.
• Dzokorora gumi kusvika gumi neshanu pagumbo rimwe nerimwe.

Kuita kuti nyama dzako dzehudyu dzisimbe uye pamwe nekudzora kurwadziwa kwemabvi:

• Gara pachigaro chakatwasuka-kumashure makumbo ako ari pasi.
• Ruramisa gumbo rimwe pamberi pako zvakanyanya sezvinobvira.
• Zvishoma nezvishoma dzikisa gumbo rako kumashure.
• Dzokorora gumi kusvika gumi neshanu pagumbo rimwe nerimwe.

Kuita kuti zvive nyore kwauri kufamba-famba:

• Gara pachigaro chakatwasuka-kumashure.
• Isa tsoka imwe pachigaro chakaderera pamberi pako.
• Ruramisa gumbo rako riri pachigaro uye svitsa ruoko rwako kurutsoka urwu.
• Bata kwemasekondi gumi kusvika makumi maviri. Wobva wagara kumashure.
• Dzokorora ka5 negumbo rimwe nerimwe.

Kufamba inzira huru yekuvandudza simba rako, kuenzanisa, uye kutsungirira.

• Shandisa tsvimbo yekufamba kana famba sezvaunoda kutsigira.
• Sezvaunowedzera kusimba, edza kufamba panzvimbo isina kuenzana, sejecha kana mavhu.

Tai Chi chiitiko chakanakira vakuru vane hutano kubatsira kusimudzira mwero.

Kufambisa kuri nyore uye kurovedza muviri mudziva rekushambira kunogona kubatsira kugadzirisa mwero uye kuvaka simba.

Kana iwe uchirwadziwa, dzungu, kana matambudziko kufema panguva kana mushure mekurovedza muviri, mira. Taura nachiremba wako wepanyama, mukoti, kana mupi nezve izvo zvauri kusangana nazvo uye usati waenderera.

• Kuchinja muviri

National Institute pane Yekukwegura webhusaiti. Mhando ina dzekurovedza muviri dzinogona kusimudzira hutano hwako uye kugona kwemuviri. www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability. Yakagadziridzwa Kubvumbi 2, 2020. Yakasvika June 8, 2020.

National Institute pane Yekukwegura webhusaiti. Dzivirira kudonha uye kutsemuka. www.nia.nih.gov/health/prevent-falls-and-fractures. Yakagadziridzwa Kurume 15, 2017. Yakasvika muna Kubvumbi 9, 2020.

Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise yekudzivirira kuwira muvanhu vakura vanogara munharaunda. Cochrane Dhatabhesi Syst Rev. 2019; 1: CD012424. PMID: 30703272 pubmed.ncbi.nlm.nih.gov/30703272/.

• Exercise uye Panyama Kusimba
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