Ubomi bulele kwezemidlalo, nto leyo ebaluleke ngakumbi kubantu abadala. Ngokweempawu zabantu abadala, izinto ezenzeka ezemidlalo, izinto ezenziwayo zilungele ukusebenza ebusika kufuneka zisekwe kumgaqo wokucotha kwaye zithambile, zinokwenza wonke umzimba ufumane umsebenzi, kwaye kulula kwaye kulula ukufunda. Ke kufuneka ithambo njani leminyaka elidala kubusika? Ngawaphi amanyathelo okhuseleko kubantu abadala kwimidlalo yasebusika? Ngoku, makhe sijonge!
Yeyiphi imidlalo efanelekileyo kubantu abadala ebusika
1. Hamba ngamandla
Xa umntu egxotha "ukubiyela ukubila", ubushushu bomzimba buya kuphakama kwaye bawa ngokufanelekileyo, kwaye le nkqubo yotshintsho lobushushu bomzimba iya kutshintsha igazi. Ngakumbi kubusika obubandayo, kufuneka sinyanzelise imithambo yonke imihla. Kubahlobo abalupheleyo, yindlela elungileyo yokuzilolonga yonke imihla, kwaye kufuneka ihlale ubuncinci isiqingatha seyure ngexesha ngalinye.
2. Dlala i-TAI Chi
U-Tai Chi ngumsebenzi othandwa kakhulu kubantu abadala. Ihamba kakuhle kwaye kulula ukuyifumana. Kusekho intshukumo, kunye nentshukumo ekuhambeni, ukudityaniswa kwengqongqo kunye nokuthambile, kunye nokudityaniswa kwendalo neyokwenyani. Ukuziqhelanisa rhoqoTai ChiInokomeleza izihlunu kunye namathambo, zilola amajoni, ziphindaphindeka i-qi, isondla ingqondo, zivule ama-meride, kunye nokukhuthaza ukujikeleza kwe-QI negazi. Inefuthe lokusebenzisana elincedakeleyo kwizifo ezininzi ezingapheliyo zenkqubo. Ukuziqhelanisa rhoqo kunokunyanga izifo kwaye womeleze umzimba.
3. Ukuhamba nokukhwela izinyuko
Ukwenzela ukulibazisa ukwaluphala, abantu abalupheleyo kufuneka bahambe kangangoko banako ukusebenzisa imisipha yemilenze kwaye babuye, baphucule ukusasazwa kwegazi kwezihlunu kunye namathambo, kwaye kuncitshiswe kokuvela kwe-osteoporosis; Kwangelo xesha, ukuhamba kunokusebenzisa imisebenzi yenkqubo yokuphefumla kunye nejikelezo.
I-4. Ubusika bokubhukuda
Ukuqubha kobusika kuye kwathandwa kwabantu abalupheleyo kule minyaka idlulileyo. Nangona kunjalo, xa ulusu lubanda emanzini, imithambo yegazi ibukhali, ibangela inani elikhulu legazi lokuhamba esiya entliziyweni kunye nezicubu ezinzulu zomzimba wamalungu angaphakathi. Xa iphuma emanzini, imithambo yegazi eluswini iyakhula ngokufanelekileyo, kwaye isixa esikhulu segazi ukusuka kwizitho zangaphakathi kwi-epidermis. Olu lwando kunye nokuchasana kunokuphucula ubuninzi bemithambo yegazi.
Amanyathelo okhuseleko kwimidlalo ebusika yabantu abadala
1. Sukuzilotha kwangoko
Abalupheleyo akufuneki bavuke kwangoko okanye bakhawuleze kakhulu kubusika obubandayo. Emva kokuvuka, kuya kufuneka bahlale ebhedini ixesha kwaye basebenzise izihlunu kunye namathambo abo ukuba bakhawulezise ngokuthe ngcembe bajikeleza igazi kwaye baqhelane nendawo ebalekayo. Elona xesha lilungileyo lokuphuma ukuze umthambo livela kwi-10 ukuya kwi-5 pm. Xa uphuma, kuya kufuneka uhlale ushushu. Kuya kufuneka ukhethe indawo eyinzuzo nelanga, kwaye ungaziloloyi kwindawo emnyama apho umoya uvuthuza khona.
2. Sukuzilolonga kwisisu esingenanto
Phambi kokuba abalupheleyo benza ezemidlalo ekuseni, kungcono ukongeza inani elithile lamandla, njengejusi eshushu, ukutya okuneswekile, njl njl. Njl.
3. Awuyi "ngesiquphe brake" emva kokuzivocavoca
Xa umntu esenza umthambo, igazi kwimisipha yamalungu asezantsi anyusa kabukhali, kwaye kwangaxeshanye, isixa esikhulu segazi ukusuka kwimilenze esezantsi ibuyela entliziyweni esezantsi. Ukuba ngequbuliso uyema emva kokuzilolonga, iya kubangela ukuba igazi lemilenze iphantsi, engayi kubuya ngexesha, kwaye intliziyo ayiyi kufumana igazi, eliya kucaphula, kwaye lihlekise, kwaye liyothuka. Abalupheleyo baya kuba nemiphumo emibi ngakumbi. Qhubeka nokwenza imisebenzi yokuphumla kancinci.
4. Sukukhathazeka
Abalupheleyo akufuneki benze izinto ezinzima. Kuya kufuneka bakhethe imidlalo encinci nephakathi, njenge-Tai Chi, Qigong, ukuhamba, kunye nokuzilolonga. Akucetyiswa ukuba wenze iisandi, intloko yakho ixesha elide, ngequbuliso uxabane kwaye ugobe ngaphezulu, ukuhlala kunye neminye imisebenzi. Ezi zenzo zinokubangela lula ukwanda ngesiquphe kuxinzelelo lwegazi lwe-cerebral, ichaphazela ukusebenza kwentliziyo kunye nengqondo, kwaye nokubangela izifo zentliziyo kunye nezifo ze-cerebrovascular. Ngenxa yemvumelwano yemisipha encitshisiweyo kunye ne-osteoporosis yabantu abadala, ayiklungelanga ukwenza ezinye izinto, imigca enkulu, izitya zokukhawuleza, zibaleka ngokukhawuleza kunye neminye imidlalo.
5. Sukuzibandakanya kwimidlalo eyingozi
Ukhuseleko yeyona nto iphambili ekuzilolonga phambili ebusika kubantu abadala, kwaye kufuneka kuthathelwe ingqalelo ukukhusela iingozi zezemidlalo, ukulimala kwezemidlalo kunye nokuhlaselwa kwesifo.
IXESHA LOKUQALA: NgoFebruwari-16 ukuya ku-2003
