Mmene Mungapewere Kutupa ndi Kumva

Zomwe Anthu Ambiri Amachita Zimatenga Nthawi Yambiri

Kuthamanga ndi kugwa kungathe kuwononga thanzi lanu ndi ufulu wanu. Kuthamanga ndi kugwa ndi zifukwa zazikulu zopweteka kwambiri ndi imfa.

Anthu omwe ali ndi matenda a nyamakazi, osteoporosis, ndi mavuto oyendayenda amakhala ndi ngozi zambiri. Ndi chiwerengero chokhumudwitsa, mmodzi mwa anthu asanu achikulire omwe aku America omwe amatha kupasuka mchiuno amwalira chaka chimodzi. Fractures ya Hip imapanganso ma hospitalizations opitirira 300,000 pachaka.

Kutuluka ndi kugwa kumayambitsa zambiri, koma nthawi zambiri zimakhala zofanana. Iwo akanakhoza kuletsedwa.

Zovuta: Zosavuta

Nthawi Yofunika: Mphindi 10

Nazi momwe:

1. Kupewa Ziphuphu ndi Mapiko Ndi Zomwe Zidzakhala Zodziwika:

   Ngozi zimachitika, komabe, zowonongeka ndi kugwa kwakukulu zingathe ndipo ziyenera kuletsedwa. Chinthu chothandizira kuteteza kuphulika ndi kugwa kwakukulu ndi kutsatira malangizo othandiza. Tengani nthawi kuti mudziwe, kuyendetsa ndi kuthetsa ngozi zomwe zikuzungulira pakhomo panu kuti muchepetse mwayi wanu wotchera ndi kugwa.

2. Kupewa Kutsekemera ndi Kugwa mu Malo Okhalamo:

   • Chotsani clutter pansi. (mutenge nyuzipepala, mabuku, nsapato, toyese, magazini, ndi zina zotero)
   • Gwiritsani ntchito chisamaliro chazitali zazitali. (matebulo a khofi, ottomans, ndi zina zotero)
   • Lembani lotayirira telefoni, makompyuta ndi zingwe zamagetsi.
   • Okhala otetezeka kapena kupewa malo aponyera makoti. (makamaka omwe amagwiritsidwa ntchito pamwamba pa linoleum, matabwa kapena matabwa a pansi, kapena omwe amatha kumapeto)
   • Konzani ma bulges mu carpeting.
   • Samalirani kwambiri ndi kusintha pansi. (monga pamene chophimba chimakumanako pansi pamatope)

1. Kuteteza Ziphuphu ndi Kugwa mu Kitchen:

   • Pukuta nthawi yomweyo.
   • Gwiritsani ntchito ndondomeko yolimba (osati mpando), pamene mukufunikira kukwera m'mabotolo apamwamba.
   • Gwiritsani ntchito zothandizira aphunzitsi kuti mupite ku masalefu apamwamba.
   • Konzani khitchini yanu kuti mupeze mosavuta.
   • Sungani zitsulo zakakhitchini ndi makabati atsekedwa.
   • Gwiritsani ntchito mpukutu wosagwira ntchito kutsogolo kwa madzi.
   • Osapitirira sera kapena kupukuta pansi.

1. Kulepheretsa Ziphuphu ndi Kugwa mu Malo Osambira:

   • Ikani zitsulo zenizeni ndi chimbudzi, bafa, ndi tub. (zindikirani: zopukutira zopukutira, sopo mbale ndi zina sizinapangidwe kuti zikhale zolemetsa za munthu)
   • Gwiritsani ntchito mosamala mozungulira madzi osapu.
   • Madzi odzola amatha kuyatsa kwambiri.
   • Gwiritsani ntchito mpando wawafa ndi mutu wamasamba wonyamula m'manja ngati mumakonda kugwa.
   • Gwiritsani ntchito mapepala osambira ndi osambira komanso kumiza. (amathandiza kutenga splashes)
   • Gwiritsani ntchito mapiritsi a mphira kapena zitsulo zosagwira ntchito mu bafa.
   • Yambani mwamsanga kuyeretsa.

2. Kupewa Kutupa ndi Kumva M'chipinda Chogona:

   • Tengani zovala, nsapato kapena zinthu zina pansi.
   • Tsekani zojambula zanu.
   • Musanadzutse, nthawi zonse mutenge nthawi yokhala pamphepete mwa bedi kuti mutsimikizire kuti simukumva bwino.
   • Valani zovala zoyenerera bwino, mutha kuyenda malaya ovala zovala, mapepala opumula kapena zovala zamkati zomwe zimakhala zotalika kwambiri.

3. Kupewa Kutupa ndi Kumva Ndi Zovala ndi Zovala Zoyenera:

   • Nsapato ndi nsapato ziyenera kukwanira bwino.
   • Sankhani nsapato ndizitsulo zazing'ono komanso zoponda, ngati n'kotheka.
   • Mazenera ndi nsapato za nsapato ziyenera kupereka "traction" zabwino ndikukhala osagwira ntchito. (Zindikirani: kugwedeza ndi mphamvu, kuyesedwa ponena za khalidwe lakuthamanga kwa nthaka, zomwe zimakulolani kuyenda popanda kuthamanga)
   • Pewani nsapato ndi shoelaces.

1. Kuteteza Ziphuphu ndi Kugwa Pamene Akuyenda:

   • Pewani pansi, mutenge nthawi yanu.
   • Musathamangire kukafika pakhomo lakumbuyo kapena kuyankha foni.
   • Gwiritsani ntchito ndodo kapena kuyenda ngati mukuona kuti simukulimbitsa.
   • Sungani zipangizo zonse zothandizira bwino. (bweretsani zothandizira zalere zamatalala, ndi zina zotero)
   • Gwiritsani ntchito chisamaliro mukamayenda pamtunda zomwe zingakulepheretseni kuyenda. (monga: miyala yosalala, pansi pambali kapena misewu yosweka)
   • Penyani kumene mukuyenda.
   • Peŵani zododometsa, khalani maso pa zomwe mukuchita.

2. Kupewa Kutsekemera ndi Kugwa Pamene Zili Zolembedwa:

   • Nthaŵi zonse zimakhala zowonjezera zowonjezereka pamene nthaka ikugwedezeka. (onetsetsani madzi kuchokera kwa owaza, mvula, chisanu kapena chisanu)
   • Pitirizani kuyendetsa magalimoto ndi maulendo opanda madzi ndi chisanu.
   • Onetsetsani madzi oima omwe akutsatiridwa kuchokera kunja.
   • Samalirani kwambiri pazitali iliyonse.
   • Gwiritsani ntchito mankhwala osakanizika ndi zipangizo. (monga mapepala osakaniza kuti asatengeke pa linoleum)

1. Kupewa Kuwala ndi Kugwa Pa Zisitepe ndi Zochitika:

   • Nthawi zonse sungani mapazi ndi masitepe momveka bwino.
   • Sungani masitepe abwino.
   • Ikani zitsulo zolimba kumbali zonse, ngati mungathe.
   • Onjezerani mapepala osatetezera omwe simukuwongolera kupita ku masitepe.
   • Nthawi zonse sungani dzanja limodzi kuti mutha kugwiritsa ntchito chithandizo.
   • Musanyamule zinthu zomwe zimakulepheretsani kuona malingaliro otsatirawa.
   • Musadzipangire nokha. (mmalo mwake: kunyamula katundu wochepa, kuunika ndi / kapena kupanga maulendo apadera)
   • Tengani nthawi yanu kuti muchepetse mwayi wakuganiza molakwika.

2. Kupewa Kutsekemera ndi Kugwa mu Garage:

   • Sambani malo odyera, obiri, kapena matope.
   • Oyeretsani ndikukonzekera zovuta. (ndikosavuta kuyenda pa chinthu chosasokonekera m'malo osungirako)
   • Musagwiritse ntchito makwerero oti "kusintha" m'malo mwa makwerero enieni. (zindikirani: mipando, mabokosi, mipiringidzo, etc. sayenera kugwiritsidwa ntchito ngati zowonjezera makwerero olimba kwenikweni)
   • Samalirani kwambiri pamene mukukwera kumalo okwezeka.
   • Samalirani kwambiri pamene mukufikira mikono yanu kapena kuwonjezera kufika kwanu, makamaka pa makwerero.

3. Kuteteza Ziphuphu ndi Kugwa Ndi Chiwonetsero Choposa ndi Kuwala:

   • Tembenuzani magetsi! (mungathe kuphonya mosavuta chinthu chosadziwika chikugwera mumdima)
   • Gwiritsani ntchito masikati.
   • Valani magalasi anu ngati mumawafuna.
   • Ikani masomphenya anu nthawi zonse ndi dokotala wa maso. (Mukhoza kukhala ndi masomphenya kusintha ndi / kapena mavuto monga cataracts)
   • Musati muzivala magalasi okhala mkati.
   • Patsani maso anu mwayi woti musinthe. (kuchoka ku kuwala mpaka kumdima, kapena mosiyana, kungayambitse mavuto a masomphenya osakhalitsa)

4. Kupewa Kutsekemera ndi Mapiko a Ana Aang'ono:

   • Khalani ndi ana aang'ono omwe amayang'aniridwa nthawi zonse, zoopsa zoonekeratu siziwonekera kwa ana nthawi zonse.
   • Musalole ana kukwera mipando. (kuphatikizapo magome, countertops, ndi zina zotero)
   • Nthawi zonse muzigwiritsira bwino ana kukhala mipando yapamwamba, magalimoto ogula, ndi oyendayenda.
   • Gwiritsani ntchito mawindo a masewera, kutsegula zitseko, mapiri, mabwalo ndi malo ena owopsa.
   • Gwiritsani zipata zotetezera.

5. Kupewa Zilonda ndi Mapiko Zikuzungulira Zanyama Zanu

   • Zinyama zocheperako zimatha kukhala pansi pa mapazi anu, kukupangitsani kuti mupitirire kapena kuzungulira.
   • Zinyama zazikulu zingadumphire pa iwe, zikugogoda iwe payekha.

6. Kupewa Kuthamanga ndi Kugwa Ndi Kuchita Zochita:

   Zimakhala zosavuta kugwira ntchito kapena kuchepa kwambiri chifukwa cha ululu, kutopa, ndi zina zofooka za nyamakazi. Kulephera kuchita masewero olimbitsa thupi kumabweretsa zofooka, pamene, kuchita masewera olimbitsa thupi kumalimbitsa mphamvu ndi kulingalira, kumamanga mgwirizano, ndikuthandizani kuti mukhale bwino. Funsani dokotala wanu kapena wodwala thupi kuti mtundu uliwonse wa masewera olimbitsa thupi ndi wabwino kwa inu. Mitundu ya masewera olimbitsa thupi a amagazi ndi awa:

   • njinga
   • akuthamanga
   • tai chi
   • kuyenda
   • zochitika zamadzi
   • yoga

Malangizo:

1. Ganizirani kugwiritsa ntchito zipangizo zothandizira, zothandizira, ndi zipangizo zina zothandiza. Kulephera kwa nyamakazi kungachititse kuti zinthu zikhale zovuta komanso zokhumudwitsa. Kumbukirani, pali zinthu zomwe zingathandize.
2. Tsatirani madayira anu mosamala kwambiri. Onaninso mankhwala anu (kuphatikizapo zowonjezera mavitamini ndi zinthu zina zomwe mumatenga pa-counter) ndi dokotala wanu. Mankhwala ena kapena kuphatikiza kwa mankhwala angayambitse chizungulire, kugona, kupsinjika, kufooka ndi zotsatira zina zomwe zingayambitse kuphulika ndi kugwa.