Kudzidzira muviri uye COPD Go Hand-in-Hand
Kuita muviri uye chirwere chisingaperi chinoparadza chirwere cheplm (COPD) mazwi maviri ayo vanhu vane COPD vanotya kuona muchirevo chimwe chete. Kupfupika kwemhepo, kushaya simba, nekushaya simba kunowanzobatanidza mukutya uku. Asi kudzidza zvidzidzo zvekushandisa apo iwe une COPD ichakufambisa zvakanaka munzira yako yekurarama hupenyu huri nani uye kungonzwa uchinakisisa zuva rimwe nerimwe.
Ndicho chikonzero chiito chinogona kukubatsira kuti uchinzwe zviri nani, zvimwe zvekudzidzira kwakanakisisa kwevatano veCOPD, uye kuti ungawedzera sei simba rako rekuchengeteka.
Chikonzero Nei Uchifanira Kudzidzira NaCOPD
Pane zvikonzero zvakawanda nei kuita zvepabonde kuchibatsira vanhu vane COPD. Tora zvakanaka zvikonzero izvi. Chimbofungidzira iwe uri kuwana zvikomborero izvi. Zvadaro verenga pamusoro pekuti ungatanga sei. Basa rechiito rinogona kubatsira vanhu vane COPD nenzira dzakawanda, kusanganisira:
- Kubatsira muviri wako kushandisa oxygen yaunofema zvakanaka
- Kuwedzera simba rako uye nekuderedza kuneta
- Kuwedzera kufamba marefu
- Kuwedzera simba rako
- Kugadzirisa kupfupika kwemhepo
- Kuderedza kuora mwoyo uye zvimwe zvinetso zvepfungwa
- Kuvandudza kugadzirisa basa
- Kugadzirisa uremu kana iwe uwandisa uremu (kuwedzera kuwedzera kunoreva chido chakanyanya chemukisi mumuviri)
- Kukurudzira kushamwaridzana (vanhu vane COPD vanowanzowanikwa kune vamwe)
- Vashoma vasarudzo
- Kuvandudza mararamiro ako ehupenyu hwose
Kana izvi zvisina kukwana, zvose izvi zvinobatsira pamwe chete kubatsira kubatsira kuderedza kuwedzera kweCOPD .
Kuongorora Zvido Zvaunoda Kudzidzira
Kuti uwane migumisiro yekusingaperi kubva pakurovedza muviri, iwe unofanira kukudziridza kuzvipira kwenguva refu kune iyo. Izvi zvinoreva kuratidza kunyange kana iwe usingafariri.
Mutsara unoti "kuibhaira kusvikira iwe uchiita" unogona kuuya panguva ino. Nhanho dzinotevera dzichakubatsira kuti uongorore zvaunoita iwe pachako zvinodiwa:
- Taura nachiremba wako. Usati watanga chero rudzi rwekuita chirongwa chekurovedza muviri, zvakakosha kutaura nemutarisiri wako wehutano kuti uone kuti chirongwa chaunosarudza chakachengeteka. Kana pane zvikonzero zvinogona kukudzivirira kuita mamwe maitiro ezvidzidzo, chiremba wako anogona kukurukura dzimwe nzira dzingave dzakakunakira iwe. Chiremba wako achakwanisawo kukuudza kana kushandisa oxygen munguva yekurovedza muviri kuchadiwa.
- Ita zvinangwa. Iwe uchakohwa mibairo mikuru kubva mukudzidzira kana iwe ukashanda kune chinangwa chinogona kuwanikwa. Sarudza kuti zvinangwa zvako ndezvipi nokuzvinyora pasi. Chengetedza zvinangwa zvako mupfungwa paunenge uchirova nzvimbo yakaoma iyo inogona kuita kuti unzwe uora mwoyo. Pasinei nokuti zvinangwa zvako ndezvekufema zviri nani kana kuvimba zvishoma pane vamwe, kuzivisa zvinangwa zvako zvichakubatsira zviri nani kuti uzviite. Vanhu vakawanda vanobhururuka danho iri, vachifunga nguva nguva yemagazini vasingabatsiri zvakanyanya kudarika kunyatsoita basa racho, asi kugadzira uye kuchengeta nhoroondo yekufambira mberi kwako kunoshamisa kukurudzira kupfuurira mumazuva iwayo apo iwe unongonzwa usiri kufarira.
- Dzidzirai neshamwari / ivai nemhosva kune mumwe munhu . Kana iwe uine mumwe munhu anokwanisa kushandisa pamwe chete newe, zvose zviri nani. Kuzvidavirira kune mumwe munhu kunogona kubatsira kubvisa chikamu pamazuva iwayo iwe unoshushwa kuti urege.
- Ziva kuti iwe unogona kuenda kure. Paunotanga kuita zvekurovedza muviri, unogona kukurumidza kuora mwoyo. Usaora mwoyo. Zvakakosha kuti iwe pakutanga utarise huwandu hwekuita muviri unofunga kuti wakachengeteka uye unofara iwe. Sezvo kutsungirira kwako kwepamusoro kuchivakira, iwe uchakwanisa kushandisa nguva yakareba nekuita zvishoma.
- Bvunza nezvemapurmonary rehabilitation. Varwere vakawanda vanobatsirwa zvikuru nekupinda purogiramu yekuvandudza mapiritsi, zvikuru avo avo vachangobva kuongororwa neCOPD. Kugadziriswa kwepulmonary kuchakudzidzisa nezvemapapu ako zvakanyatsorongeka, uyewo maitiro ekudzidzira uye kuita mamwe mabasa ane kupfupika kwemhepo. Enda kusangano reAmerican Association of Cardiovascular and Pulmonary Rehabilitation online kuti uwane purogiramu munzvimbo yako.
Mhando dzeZvikuita
Zvinyorwa zvepurogiramu yakachengeteka uye inobudirira yekurovedza inosanganisira kusarudza basa raunofarira. Kune marudzi matatu emitambo yaunokwanisa kuisa muitiro yako yekuita basa.
Flexibility Exercises
Kugadziriswa maitiro kunogadzirirwa kukubatsira kuti uvandudze mararamiro ako, kufamba uye kufema. Iwe unofanirwa kuita izvi zvisati zvaitika uye shure kwekuita. Kutsigira mafambiro ekubatisa kunosanganisira zvakadzika pamutsipa wako, mapepa nemhuru. Yoga chimwe chimiro chokushandura muviri chinogona kubatsira.
Kutsungirira Kudzidzira
Kuvandudza kutsungirira kwako kunobatsira kuvandudza basa remapapu ako, pamwe nemoyo wako nemidziyo yeropa. Mukufamba kwenguva, idzi ndiyo nzira dzakanakisisa dzezviito zvekudzidzira kuti zvikubatsire kumira mabasa ehupenyu hwezuva nezuva. Kutsungirira kunowanzo (kunowanzoti moyo wepfungwa kutsungirira) kunosanganisira kufamba, motokari uye kushambira, pakati pevamwe.
Simba Rokudzidzisa
Batsira kuvaka uye kusimbisa masimba ako. nesimba rekudzidzisa. Masimba akasimba achakubvumira kuita mabasa ezuva nezuva, zvakadai semabasa epamba kana kuchera uswa, pasina kushanda nesimba. Mienzaniso yekudzidziswa simba kunosanganisira kusimudza zvisikwa, muviri wekurevedza muviri uye kushanda nemadimbwa akareruka.
Kupera Mukati Pakurovedza
Kunzwisisa maitiro ekufema zvakanaka panguva yekurovedza muviri kuchavandudza mikana yako yekubudirira uye kunamatira nepurogiramu. Kuita mishonga yekufema mukati mekurovedza muviri kuchakubatsira iwe kuchengetedza kukwana kwe okisijeni yakakwana uye kuderedza kupera kwekufema. Mukuwedzera, nguva dzose edza kubudisa, kana kufema, panguva yakaoma chikamu chakaoma chemuitiro, uye kufema, kana kufema mukati, munguva iri nyore pane zvekuita. Somuenzaniso, chengetedza paunosimudza maoko ako kumusoro kwepamusoro wako, uye shandisa sezvaunodzikisa.
Kushandisa Dyspnea Scale
Dyspnea muyero inoyera kupfupika kwemhepo uye inosvika kubva kune zero kusvika kune gumi, iyo yakanyanya, yakaoma zvikuru. Iwe unogona kushandisa dyspnea scale panguva yekurovedza muviri kuti uone kuti wakaoma sei kushanda kufema, uye zvinyatsoenderana iwe. Semuenzaniso, kana kuperevedza kwako kwepfupi kwakanyanya, uri pane imwechete. Kana kuperevedza kwako kwepfuuriri kwakanyanyisa, iwe uri pamatanho matatu. Iwe uri pamatanho mashanu kana iwe uchinzwa kuti kupera kwako kwekufema kwakaoma, uye kana iwe usingakwanisi kubata mweya wako zvachose, iwe uri pahutano 10. Kuchengeta uwandu hwe dyspnea pakati pematatu matatu nehutatu hwakanakisisa munguva yekurovedza, kunze chiremba wako kana boka rekugadzirisa mapurisa rinokuudza zvimwe.
Kuziva Zviratidzo zveOverexertion
Kunyange zvazvo kurovedza muviri kuchikurudzirwa zvakasimba, zvakakosha kuziva mamiro ako. Rega kudzidzira kana iwe ukacherechedza chimwe chezvinhu zvinotevera zvekuwedzera kwekuwedzera:
- Nzvimbo isina kujairika kana inowedzera yekufema kwekufema
- Chifuva chisina kunaka kana kurwadziwa kwepfupa
- Kupisa, kumanikidza, kuoma kana kuremera mubhokisi rako
- Kusuruvara kunoshamisa mumusha wako, mutsipa, mapepa, maoko kana shure
- Kunzwa mumhanho mumoyo mako
- Heart palpitations (kunzwa sokuti mwoyo wako uri kutamba chirova)
- Lightheadedness kana chirwere
- Nausea
- Kunzwa zvakanyanya kuneta kudarika nguva
- Kusuruvara kunoshamisa muzvibatanidzwa
Sources:
Emtner, M., naK. Wadell. Migumisiro yekurovedza muviri muvarwere vane chirwere chisingaperi Chisinganzwisisiki Chirwere chePulmonary-Chirevo Chine Tsanangudzo yeFYSS (ChiSweden Chiitiko Chekuita Bhuku Rekunyora Chirongwa). British Journal of Sports Medicine . 2016. 50 (6): 368-71.
Morris, N., Walsh, J., Adams, L., uye J. Alision. Kudzidzira Kurovedza muCOPD: Chii Chinenge Chichiwedzera? . Respirology . 2016. 21 (7): 1185-92.
Spruit, M., Burtin, C., De Boever, P. et al. COPD uye Kuedza Kudzidzira: Inoita Kusiyanisa Here? . Fema . 2016. 12 (2): e38-49.