Gentle Exercises for Seniors

Izivivinyo Zabantu Abadala: Ukuhlala Ulungile Futhi Unempilo Eminyakeni Yakho Egolide.
Njengoba sikhula, kubalulekile ukugcina isimiso sokuzivocavoca njalo ukuze uhlale ufanelekile futhi unempilo. Ukuzivocavoca kubalulekile kubantu abadala asebekhulile, hhayi nje empilweni yomzimba, kodwa nangokwengqondo. Izindaba ezinhle ukuthi kunokuzivocavoca okuningi okufanele abantu abadala futhi kungenziwa ekhaya noma ejimini yendawo. Nazi ezinye zezindlela zokuzivocavoca ezihamba phambili zabantu abadala abafuna ukuthuthukisa amazinga abo okuqina.

I-Chair aerobics: Lokhu ukujima okuhle okunomthelela omncane okungenziwa ngenkathi uhlezi esihlalweni. Kuyinketho enhle kakhulu yabadala okungenzeka babe nezinkinga zokuhamba okulinganiselwe noma izinkinga zokulinganisela. Ama-aerobics esihlalo ngokuvamile ahlanganisa ukunyakaza okulula njengokuphakamisa izingalo, ukuphakamisa imilenze, nokuzungezisa iqakala, okungasiza ukuthuthukisa ukujikeleza, ukuguquguquka, nokulinganisela.

I-Yoga: I-Yoga iwuhlobo lokuzivocavoca oluthambile olulungele abantu abadala. Awunawo umthelela ophansi, usiza ukuthuthukisa ukuguquguquka nokulinganisela, futhi muhle futhi ekwehliseni ingcindezi nokukhathazeka. Kunezitayela eziningi ezahlukene ze-yoga, ngakho-ke kubalulekile ukukhetha ikilasi elifanele izinga lakho lokufaneleka kanye namakhono.

Ukuzelula: Ukuzelula kuyingxenye ebalulekile yanoma iyiphi inqubo yokufaneleka, kodwa kubaluleke kakhulu kubantu abadala. Ukwelula okulula njengokugoqeka kwentamo, ukwelula ingalo, nokwelula inkonyane kungasiza ukuthuthukisa ukuguquguquka nokunciphisa ingozi yokulimala.

Ukuzivocavoca ngokulinganisela: Njengoba sikhula, ibhalansi ingaba inselele, yingakho kubalulekile ukufaka izivivinyo zokulinganisela ohlelweni lwakho lokujima. Ukuzivocavoca okulula okulinganayo njengokuma ngonyawo olulodwa, noma ukusebenzisa ibhodi lebhalansi, kungasiza ukuthuthukisa ukuzinza nokunciphisa ingozi yokuwa.

I-Cardio: Ukuvivinya umzimba kwenhliziyo nemithambo yegazi kubalulekile empilweni nasekuqineni kukonke, futhi kungasiza ukuthuthukisa impilo yenhliziyo, kukhuphule amazinga wamandla, futhi kunciphise ingozi yezimo ezingelapheki njengesifo senhliziyo nesifo sikashukela. Izinketho zomthelela ophansi njengokuhamba, ukuhamba ngebhayisikili, noma ukusebenzisa umshini we-elliptical ukukhetha okuhle kwasebekhulile.

Sengiphetha, kunemisebenzi eminingi emnene elungele abantu abadala. Kungakhathaliseki ukuthi ukhetha i-yoga, i-chair aerobics, i-stretch, noma i-balance exercise, kubalulekile ukuthola isimiso esikusebenzelayo nesikusizayo ukuthi uhlale ufanelekile futhi unempilo. Ngomzamo omncane, ungagcina amazinga akho okufaneleka, uthuthukise impilo yakho, futhi ujabulele iminyaka yakho yegolide ngokugcwele.