Malinga ndi World Health Organisation (omwe), mathithi agwe chifukwa chomwalira pakati pa akuluakulu 65 ndi akulu ndipo chachiwiri chikutsogolera chifukwa chakuvulala mopanda mantha. Monga achikulire achikulire, chiopsezo cha kugwa, kuvulaza, ndipo imfa imachuluka. Koma kudzera pakupewa za sayansi, zoopsa ndi zoopsa zitha kuchepetsedwa.
Dziwani bwino ndikusinthana ndi ukalamba, ndikusintha zizolowezi zomwe zimachitika.
Tengani pang'onopang'ono m'moyo wanu watsiku ndi tsiku, musathamangire kutembenuka, kuyimirira, tsegulani pakhomo, ikani mathalawo owopsa awa: pitani kuchimbudzi, pitani ochita masewera olimbitsa thupi. Okalamba omwe ali ndi malire oyenda oyenda ayenera kusankha othandizira omwe amatsogozedwa ndi akatswiri, ndikugwiritsa ntchito zimbudzi, oyenda, njinga zamiyala, ma haitrail, zida zina.
Okalamba ayenera kuvala zovala zoyenera ndi mathalauza, osati motalika kwambiri, zolimba kwambiri kapena zotayirira, kuti mukhale otentha popanda kukhudza masewera olimbitsa thupi. Ndikofunikanso kuvala nsapato zathyathyathya, zosakhazikika, zoyenerera bwino. Onsewa amathandiza kupewa kugwa. Kusintha koyenera zaka kumapangidwa bwino kunyumba kuti muchepetse zinthu zoopsa m'chilengedwe. Achikulire akatuluka, ayenera kusamala ndi zinthu zoopsa zomwe zimayambitsa mavuto akunja, ndikukhazikitsa chizolowezi chomvera chiopsezo chikapita. Kuchita masewera olimbitsa thupi komwe kumalimbitsa malire, minofu mphamvu, ndi kupirira zimatha kuchepetsa chiopsezo cha kugwa.
Kuchita masewera olimbitsa thupi kumatha kuchepetsa komanso kuchedwetsa mavuto obwera chifukwa chogwira ntchito ndikuthandizira kuchepetsa chiopsezo cha kugwa. Kuchita Tai Chi, yoga, ndi kuvina koyenera kumatha kusintha ntchito zonse za thupi. Anthu okalamba, makamaka, amatha kukhala ndi luso losiyanasiyana kudzera mu masewera osiyanasiyana. Kusamala kumalimbikitsidwa poyimirira pa phazi limodzi, kumayenda m'mbali mwa msewu, ndikudumphira. Kulimbikitsa minofu yam'munsi ndiyofunikira. Chidendene chokhala ndi miyendo yolunjika molunjika imatha kuwonjezera. Kupirira kumakulitsidwa ndi kuyenda, kuvina, ndi masewera ena a aerobic. Okalamba ayenera kusankha mwanzeru zasayansi komanso kuchuluka kwa masewera omwe amawakwanira, kutsatira mfundo ya sitepe ndi gawo, ndikukhazikitsa chizolowezi chochita masewera olimbitsa thupi pafupipafupi. Letsa mafupa ndikuchepetsa chiopsezo cha zotupa pambuyo pa kugwa.
Kuchita masewera olimbitsa thupi kumathandizanso kupewa komanso kuchiza kwa mafupa a mafupa, komanso masewera akunja monga kuyenda mothamanga pang'ono, kuthamanga, ndipo Tai Chindiririre. Kuphatikiza apo, kuchita masewera olimbitsa thupi moyenera kumalola kuti thupi lipezeke ndi kukhala ndi mphamvu kwambiri. Ndikwabwino kuti okalamba azidya zinthu zambiri mkaka, zopangidwa ndi soya, mtedza, mazira, nyama yotsamira, ndi zina zolimbitsa thupi, zazitali zazitali.
Komaliza koma osachepera, gwiritsani ntchito zoyeserera zolimbitsa thupi ndi mafupa amchere. Kamodzi achikulire amayamba kuvutika ndi mafupa, ziyenera kupezeka. Ngati osteoporosis apezeka kuti, okalamba ayenera kuthandizidwa ndi kulandira chithandizo chotsimikizika motsogozedwa ndi dokotala.
Post Nthawi: Oct-18-2022
