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Mwandishi:

Mhariri:

Dkt. Sospeter M, MD

Dkt. Charles W, MD

9 Juni 2020 10:13:34

Mazoezi kwa wagonjwa wa kisukari

Mazoezi kwa wagonjwa wa kisukari

Mazoezi ya kuzingatia ratiba na yenye utaratibu maalumu huwa na faida kwa watu wenye kisukari aina ya 2, hata hivyo mazoezi huweza kusaidia watu wasio na kisukari kujiondoa katika kihatarishi cha kupata kisukari aina ya 2.


Jinsi gani mazoezi huzuia kupata kisukari?


Mazoezi yenye utaratibu maalumu na ya kuzingatia ratiba huweza kuongeza hisia za seli za misuli na maeneo mengine ya mwili dhidi ya homoni ya insulin, kwa kufanya hivi matumizi ya sukari ya glukosi huongezeka kuiondoa katika damu. Aidha kuongezeka kwa matumizi ya glukosi huzuia kuhifadhiwa kwa glukosi katika mwili kwa mfumo wa kuwa mafuta. Hivyo ukifanya zoezi unapunguza hatari ya kunenepa kupita kiasi


Ni aina gani ya mazoezi ufanye?

Kabla ya kujua aina ya mazoezi ya kufanya ni vema ukafahamu baadhi ya mambo kuhusu mazoezi, mambo haya yanaweza kukufungua ufahamu endapo ulikuwa hujui;


  • Kutoushughulisha mwili ni kihatarishi cha vifo kama vile mtu anayevuta sigara

  • Kiwango cha Uimara wa mwili kutokana na mazoezi huwa mtabiri mkubwa wa vifo vinavyosababishwa na kisukari

  • Mazoezi huweza kuwa matibabu imara ya kushusha sukari katika damu kuliko matumizi ya dawa,pia mazoezi huwa na madhara kidogo yasiyotarajiwa mwilini ukilinganisha na dawa za kunywa.

  • Mazoezi ya utaratibu maalumu, pamoja na kula mlo kamili wenye afya na kupunguza uzito huweza kuzuia hatari ya kupata kisukari aina ya 2 kwa asilimia 60.

Kumbuka kabla hujaanza mazoezi

Kabla hujaanza mazoezi hakikisha umefanya mambo haya


  • Kama hujafanya mazoezi siku nyingi, ongea na daktari wako kabla hujaanza kufanya mazoezi yoyote yale endapo mazoezi hayo yanatumia nguvu nyingi kuliko kutembea kawaida.

  • Hakikisha umevaa viatu vyenye ukubwa wa kukutosha na unajihisi vema ukiwa umevivaa

  • Usikilize mwili wako. Kama unapata maumivu ya kifua au unakosa pumzi wakati wa kufanya mazoezi ongea na daktari wako kwa msaada kamili.

  • Kama unatumia dawa ya insulin au madawa yanayoongeza uzalishaji wa insulin, hakikisha unapima kiwango cha sukari kabla, wakati na masaa kadhaa baada ya mazoezi ili kujua ni kwa jinsi gani mazoezi yanavyoathiri kiwango chako cha sukari katika damu.

  • Jaribu kubeba kitu cha kula kinachoweza kutibu kiwango cha chini cha sukari kwa haraka mfano vidonge vya glukosi, glukosi n.k ili endapo kiwango cha sukari kitashuka kuliko kawaida upate kutumia mara moja.



Sasa tuangalie aina ya mazoezi yanayotakiwa kufanyika, kwa ujumla mazoezi ya ukinzani na yale ya aerobiki huwa na umuhimu kwa watu wanaoishi na tatizo la kisukari


Mazoezi ya aerobiki

Ni mazoezi endelezi kama vile kutembea, kuendesha baiskeli, kuruka kamba, kucheza tenis. Sifa ya mazoezi haya ni kwamba huongeza upumuaji na mapigo ya moyo.


Mazoezi ya ukinzani

Mazoezi haya huambatanisha mazoezi ya kutumia vifaa vya mazoezi kama kunyanyua vitu vizito, kupiga pushup. Kama ukitaka kufanya mazoezi haya unatakiwa kuwasiliana na msahauri wako wa mazoezi kama daktari, mtaalamu wa mazoezi au mshauri wa kisukari ili akufundishe kwa namna gani uanze mazoezi haya taratibu bila kupata shida.


Muda gani unatosha kufanya mazoezi Kwa siku?

Malengo yako yanatakiwa kuwa kutumia angalau dakika 150 za mazoezi ya wastani au yale ya anaerobiki kwa wiki, mfano unaweza tumia dakika 30 kwa siku na ukafanya mazoezi kwa siku tano tu jumla utatumia dakika 150 kwa wiki.


Unatakiwa uanze taratibu, na uongeze mda wa mazoezi taratibu kwa dakika 10 kwa siku mpaka ufikie kiwango cha matarajio yako. Habari njema ni kwamba mazoezi aina tofauti ya mda mfupi ya angalau dakika 10 kwa kila aina ya zoezi, huwa mazuri kuliko zoezi aina moja linalotumia mda huo huo

Kama unaweza

Jaribu kuongeza zoezi la ukinzani kama kunyanyua vitu vizito kiasi mara tatu kwa wiki


Kumbuka

Mazoezi ya mwili na kisukari huweza kuwa magumu hasa kwenye kuchagua aina ya mazoezi kulingana na hali ya afya ya mwili wako, wakati wote ongea na daktari wako kuhusu aina gani ya mazoezi yanayokufaa wewe kulingana na hali yako ya kiafya.Ratiba ya mazoezi ya kutembea

Imeboreshwa

11 Desemba 2021 14:05:11

Uly clinic inakushauri siku zote uwasiliane na daktari wako kabla ya kuchukua hatua yoyote dhidi ya afya yako.

Wasiliana na daktari wa ULY clinic kwa kubonyeza 'Pata Tiba' au kwa kupiga namba za simu chini ya tovuti hii.

Rejea za mada hii;

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