7 Zvipo Zvikuru Zvokungoisa Chimwe Chete Pamberi Pamwe
Kufamba inzira yakachengeteka uye inobudirira yekurovedza anenge anenge munhu wese, kusanganisira vanhu vanorarama nechirwere chisingaperi chisinganzwisisiki ( COPD ). Izvo zvakashata zvekuita basa (zvinoreva kuti zviri nyore pazvikwata) zvinogona kuvandudza kukwanisa kwemuviri kushandisa oxygen, kuvaka kuvimbika, kusimbisa masimba, nekuvandudza pfungwa yehupenyu hwakanaka.
Nzira yekufamba nguva dzose inogona kuita kuti zvive nyore kune mumwe munhu ane COPD kuti ave akazvigadzirisa uye anokwanisa kubvumira kushanda . Uye izvi ndezvokutanga. Kune zvakawanda zvezvimwe zvikomborero zvekufamba kune munhu ane COPD, chero ipi zvayo inogona kukwana kuti iwe uite zvekutamba kwako uye uende kunze kwemukova.
Weight Control
Kana iwe uri kunyanya kuwandisa uye uine COPD, mamwe mapaundi aunotakura angaita kuti zvive zvakaoma iwe kufema, kunyanya zvidzidzo. Kufamba pamwero wakaenzana wemaminitsi 30 kusvika ku60 kunopisa mafuta akachengetwa uye kunogona kuvaka musuru kuti ikurumidze kushandiswa kwemasabolism. Dzorera pamakoriyori uye iwe unogona kutanga kubvisa zviyero izvi zvakanyanyisa uye kufema nyore nyore panguva yebasa uye zororo. Uyezve, kuora muviri kunogona kuderedza ngozi yako yehutano hwehutano hunosangana nehutano, kusanganisira chirwere chechirwere cheshuga, chirwere chemwoyo, kurwisa kwemwoyo, kurohwa, kenza, kurara kwepabonde, uye osteoarthritis .
Lower Blood Pressure
Kuwedzera kweropa, kana kuti kuwedzera kwekunetseka, kunowanzoenda pamwe chete neCOPD. Kufamba kunogona kufamba nenzira yakareba kuunza kuwedzera kweropa kusvika pasi, maererano neAmerican Heart Association (AHA). Kutaura zvazviri, kufamba kunobatsira sekushanda kwekuderedza ropa. Kuti uwane rubatsiro urwu, AHA inokurudzira kufamba kufamba kwemavhareji emaminitsi makumi mana paanomiririra kusvika pakusimba kwemazuva matatu kana mana pavhiki. Izvi zvingatove zvakakwana kudzivirira kukanganiswa kweropa kunze kwekudiwa kwemishonga.
Deredza Kudzvinyirira Kunetseka uye Kuzvidya Mwoyo
Kurarama neCOPD kunogona kunyanya kunetsa. Zvakare, sezvo COPD Foundation inotaura, kushungurudzika kunogona kuita zviratidzo zveCOPD zvakanyanya kuwedzera: Zvakaoma kufema, kunyanya kunetseka iwe unganzwa uye zvakashata. Inogona kuva dambudziko rakaoma kuti riparadze.
Apo patinenge takaomeswa kunze kwechikonzero chipi zvacho, miviri yedu inosunungura mamwe makemikari, epinephrine, norepinephrine, uye cortisol, muropa redu. Izvi zvinowanzoitika, chikamu chemuviri wedu we "kurwisana kana kutiza". Asi kana aya makemikari achivaka, tiri pangozi yehutano hwemazuva mazhinji hunoita sehuwandu hwemhepo. Kufamba kunogona kuderedza kushungurudzika kuburikidza nekubatsira kugadzirisa makemikari ekumanikidzwa uyewo nekuunza kusunungurwa kweendorphins, chemakemikari makemikari anorwadza uye anotungamirira kunzwa kwese kwehupenyu.
Kuvandudza Cardio-Respiratory Fitness
Cardio-kuporesa muviri kunoreva kukwanisa kuita chero mararamiro aerobic kana rhythmic kwenguva yakareba. Basa reAerobic rakadai sokufamba (pamwe nekukwira, kushambira, uye mabhasikoro) zvinogona kubatsira kuwedzera mafungiro emhepo ekusimbisa mweya nekusimbisa masimba makuru emumuviri mumuviri. Kunyange zvazvo kurovedza muviri kusina kukonzera zvakananga mapapu, zvinogona kubatsira kusimbisa misumbu yako iyo inobatsira kuwedzera kutsungirira kwako.
Bvisa Kuora Mwoyo
COPD inogona kuita kuti zvive zvakaoma kuita kunyange basa rakajeka, saka hazvishamisi kuti vanhu vakawanda vanobata nemamiriro ezvinhu aya vanoora mwoyo. Chiito chepanyama ndiyo inoratidzirwa inorwisa kupererwa, nekuda kwekusunungurwa kwe endorphins-makemikari makemikari ane kuodza muviri mumuviri.
Kunyange zvazvo kunzwa-kunaka kwekusunungurwa kwe endorphin dzimwe nguva kunonzi "mumhanyi ari kumusoro," unogona kuzviwana nemabasa mashoma-zvakadai sokufamba kwenguva. Zvakare, kusimba uye kunyanya kufanana mumuviri kunogonawo kukudziridza kuzviremekedza, izvo zvingabatsira mukurwisana nekuora mwoyo.
Kukurudzira Ubongo Utano
Pane huwandu hwakawanda hwekutsvakurudza hunoratidza kuti COPD inogona kukanganisa uropi nenzira dzakasiyana-siyana, dzakadai sekukonzera kushandura mafungiro uye kusaora mwoyo cognition. Chimwe chikonzero nei izvi zvichiitika ndezvokuti kune vanhu vane COPD, vashoma okisijeni inoita kuuropi, pakupedzisira kuchinja brain brain neurochemistry nekugadzirisa, maererano nekuongorora kwe2008 kwakabudiswa mu International Journal of Chronic Obstructive Pulmonary Disease .
Saizvozvowo, kune chikwata chiri kukura chekutsvakurudza kunobatanidza maitiro ehutano nehutano hwakanaka hwehuropi Kunyanya kuongorora kumwe, kwakabudiswa muna 2017 mubhuku rinonzi BMC Public Health , raona kuti basa rekuita rinogona kuva rakanyanya kunaka uye rakanaka kuuropi iyo inogona kubatsira kudzivirira chirwere cheAlzheimer.
Kubatsira Iwe Kick the Habit
Kana iwe wakanga uri kusvuta panguva yawakaridzirwa neCOPD uye kubva panguva yave uchirwadza kurega, kufamba kunogona kukuisa munzira yekupedzisira kukanganisa tsika. Kunyange zvidimbu zviduku zvebasa rinogona kuderedza chido chekuedza. Chii chinowedzera, maererano neshufree.gov, "Zviratidzo zvekuregererwa uye zvishuvo zvemidzanga zvinoderera munguva yekurovedza muviri uye kusvika pamaminitsi makumi mashanu mushure mokuvhima." (Smokefree.gov ishizha rinotsigirwa neNational Cancer Institute kupa "ruzivo, rwakarurama, ruzivo-ruzivo ruzivo uye rubatsiro rwezvemhizha kuti rubatsire kutsigira izvo zvinodiwa uye kwenguva refu zvinodiwa nevanhu vanoedza kurega kusvuta.")
Nguva dzose basa rinogona kukubatsira kuti usaita rutivi rwakafanana runobatsira pakurega kusvuta: kuwedzera kuwedzera. Saka kana wakanga uchinge uchinge uchitaura tsika iyi kuti utye iwe unogona kuisa mapaundi anokwanisa kuita kuti zvive zvakaoma kufema, gara uchiyeuka kuti nekufamba iwe unogona kubata nehutano huviri panguva imwe chete.
Pamusoro Pako Mako, Gadzirira, Famba
Chinokosha chekufambisa nzira yekufamba zvakanaka ndechekutanga zvishoma nezvishoma. Kutanga kutarisa nachiremba wako. Kana akakupa chiedza chemavara kuti utange kudzidzira, usaedza kufamba chero chipi zvacho, nekukurumidza, kana kureba kupfuura iwe unogona kubata. Kunyange zvazvo chinangwa chenyu chokutanga ndechokufamba kwemaminitsi 20 kusvika ku30, mazuva mana kana mashanu pavhiki, usanetseka kana zvakanyanya. Tanga nekufamba kwemaminitsi mashanu, mana kana mashanu pazuva. Izvozvo zvinogona kureva kungofamba kubva kune rumwe rutivi rwemugwagwa wako kuenda kune rimwe.
Kana iwe uchinonoka kufema, simira ugare kwekanguva usati waenderera mberi. Uye edza kuti urege kuora mwoyo kana izvi zvikaitika: Chero bedzi iwe uchiramba uchiwedzera, uchiwedzera maminitsi kana maviri apa kana ipapo, pakupedzisira uchawana kuti hafu yeawa kufamba, zvakanaka, kufamba mumupaki.
> Sources:
> American Heart Association. "IAmerican Heart Association Mazano Okuita Muvanhu Vakawanda." 2016.
> Borson, Soo, et. al. "Kuenzanisa Mhinduro yeCOPD muBurin." International Journal of Chronic Obstructive Pulmonary Disease . Sep 2008; 3 (3): 429-434.
> Kathleen A. Martin Ginis, uye. al. "Kugadziriswa kweZvirevo-Based Based Messages Kukurudzira Kushanda Kwechiitiko Chekuita uye Kutarisira Dambudziko reAlzheimer." BMC yehutano hwehupfumi . Feb 17, 2017. 17: 209.
> Smokefree.gov. "Kurwisa Kuda Nekurovedza muviri."