{"id":8279,"date":"2023-05-30T09:26:53","date_gmt":"2023-05-30T06:26:53","guid":{"rendered":"https:\/\/urbancare.clinic\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis\/"},"modified":"2023-05-30T09:26:53","modified_gmt":"2023-05-30T06:26:53","slug":"endelea-kusogea-utafiti-wa-viungo-vyako-vya-maumivu-unasema-mazoezi-ya-kawaida-yanaweza-kusaidia-kudhibiti-osteoarthritis","status":"publish","type":"post","link":"https:\/\/urbancare.clinic\/sw\/endelea-kusogea-utafiti-wa-viungo-vyako-vya-maumivu-unasema-mazoezi-ya-kawaida-yanaweza-kusaidia-kudhibiti-osteoarthritis\/","title":{"rendered":"Endelea Kusonga Viungo Vyako vya Achy: Utafiti Unasema Mazoezi ya Kawaida yanaweza Kusaidia Kudhibiti Osteoarthritis"},"content":{"rendered":"

Maumivu na ugumu wa viungo ni dalili zinazohusiana na osteoarthritis - aina ya kawaida ya arthritis "kuvaa na machozi". Mara nyingi, wagonjwa wa osteoarthritis huwa na kupunguza shughuli zao za kimwili kwa sababu ya maumivu na hofu kwamba viungo vyao vinahitaji kupumzika. Utafiti mpya umegundua kuwa ufunguo wa kudhibiti osteoarthritis ni kuweka viungo hai.<\/p>\n

Ni inakadiriwa<\/a> zaidi ya watu wazima milioni 32.5 nchini Marekani wanaishi na hali ya uchungu, ambayo inaendelea hatua kwa hatua kwa muda. Osteoarthritis husababishwa wakati cartilage ya pamoja inapoharibika au kuvunjika.<\/p>\n

Sababu fulani kama vile kuumia au kutumia viungo kupita kiasi, umri, kunenepa kupita kiasi na vinasaba vinaweza kuathiri hatari ya kupatwa na osteoarthritis. Wanawake wana uwezekano mkubwa wa kupata osteoarthritis kuliko wanaume, wakati baadhi ya watu wa Asia wako katika hatari ndogo.<\/p>\n

Utafiti wa hivi karibuni uliofanywa na UT Southwestern, pamoja na Vituo vya Kudhibiti na Kuzuia Magonjwa, unasema kufanya mazoezi ya mara kwa mara na kufikia uzito wa afya ni hatua muhimu za kuzuia osteoarthritis<\/a> na kudhibiti dalili.<\/p>\n

"Wakati maumivu kutoka kwa osteoarthritis yanazidi kwa shughuli na inaboresha na kupumzika, mazoezi bado ni matibabu ya gharama nafuu zaidi," Dk. Kathryn Dao, mwandishi mkuu wa utafiti huo, alisema katika taarifa ya habari<\/a>. "Utafiti umeonyesha mazoezi yanaweza kujenga cartilage, kuimarisha misuli, na kuboresha utendaji wa viungo na uzani wa mifupa. Wagonjwa wanaofanya mazoezi pia wana usawaziko bora na hatari ndogo ya kuanguka.<\/p>\n

Kwa wanaoanza, the watafiti<\/a> pendekeza mazoezi ya kiwango cha chini kwa muda mfupi. Wanaweza kuongeza hatua kwa hatua hadi viwango vya wastani\/vya juu kwa dakika 30 kwa siku.<\/p>\n

Ikiwa wagonjwa wanaona vigumu kufanya mazoezi mfululizo kwa dakika 30, kugawanya hadi vikao viwili vya dakika 15 kwa siku pia kutasaidia.<\/p>\n

Shughuli kama vile kuruka, kukimbia umbali mrefu, kupanda ngazi au kunyanyua mizigo nzito kunaweza kusababisha maumivu zaidi. Kwa hivyo wagonjwa wa osteoarthritis wanapaswa kuchagua aina sahihi ya shughuli inayowafaa. Kushauriana na mtaalamu wa kimwili au mkufunzi kunaweza kusaidia wagonjwa kupata programu ya kibinafsi ambayo inaweza kupunguza hatari ya kuumia.<\/p>\n

"Mazoezi yasiyo na athari kidogo kama vile kuogelea, kuendesha baiskeli, Pilates, yoga na kutembea kwenye ardhi tambarare yanavumiliwa vyema na yanafaa kwa wagonjwa walio na osteoarthritis ya wastani hadi kali. Kujinyoosha kabla na baada ya mazoezi pia husaidia kulegeza misuli na kulainisha viungo ili kuzuia kuumia,\u201d Dao alisema.<\/p>\n

\n
\"Picha<\/picture><\/div>
\n Utafiti mpya umegundua kuwa ufunguo wa kudhibiti osteoarthritis ni kuweka viungo hai.<\/span>
\nUnsplash (CC0) <\/span>
\n<\/figcaption><\/figure>\n

Imechapishwa na Medicaldaily.com<\/p>\n

Chanzo cha matibabu cha kila siku<\/a><\/p>\n

","protected":false},"excerpt":{"rendered":"

Maumivu na ugumu wa viungo ni dalili zinazohusiana na osteoarthritis - aina ya kawaida ya arthritis "kuvaa na machozi". Mara nyingi, wagonjwa wa osteoarthritis huwa na kupunguza shughuli zao za kimwili kwa sababu ya maumivu na hofu kwamba viungo vyao vinahitaji kupumzika. Utafiti mpya umegundua kuwa ufunguo wa kudhibiti osteoarthritis ni kuweka viungo hai.<\/p>\n

Ni inakadiriwa<\/a> zaidi ya watu wazima milioni 32.5 nchini Marekani wanaishi na hali ya uchungu, ambayo inaendelea hatua kwa hatua kwa muda. Osteoarthritis husababishwa wakati cartilage ya pamoja inapoharibika au kuvunjika.<\/p>\n

Sababu fulani kama vile kuumia au kutumia viungo kupita kiasi, umri, kunenepa kupita kiasi na vinasaba vinaweza kuathiri hatari ya kupatwa na osteoarthritis. Wanawake wana uwezekano mkubwa wa kupata osteoarthritis kuliko wanaume, wakati baadhi ya watu wa Asia wako katika hatari ndogo.<\/p>\n

Utafiti wa hivi karibuni uliofanywa na UT Southwestern, pamoja na Vituo vya Kudhibiti na Kuzuia Magonjwa, unasema kufanya mazoezi ya mara kwa mara na kufikia uzito wa afya ni hatua muhimu za kuzuia osteoarthritis<\/a> na kudhibiti dalili.<\/p>\n

"Wakati maumivu kutoka kwa osteoarthritis yanazidi kwa shughuli na inaboresha na kupumzika, mazoezi bado ni matibabu ya gharama nafuu zaidi," Dk. Kathryn Dao, mwandishi mkuu wa utafiti huo, alisema katika taarifa ya habari<\/a>. "Utafiti umeonyesha mazoezi yanaweza kujenga cartilage, kuimarisha misuli, na kuboresha utendaji wa viungo na uzani wa mifupa. Wagonjwa wanaofanya mazoezi pia wana usawaziko bora na hatari ndogo ya kuanguka.<\/p>\n

Kwa wanaoanza, the watafiti<\/a> pendekeza mazoezi ya kiwango cha chini kwa muda mfupi. Wanaweza kuongeza hatua kwa hatua hadi viwango vya wastani\/vya juu kwa dakika 30 kwa siku.<\/p>\n

Ikiwa wagonjwa wanaona vigumu kufanya mazoezi mfululizo kwa dakika 30, kugawanya hadi vikao viwili vya dakika 15 kwa siku pia kutasaidia.<\/p>\n

Shughuli kama vile kuruka, kukimbia umbali mrefu, kupanda ngazi au kunyanyua mizigo nzito kunaweza kusababisha maumivu zaidi. Kwa hivyo wagonjwa wa osteoarthritis wanapaswa kuchagua aina sahihi ya shughuli inayowafaa. Kushauriana na mtaalamu wa kimwili au mkufunzi kunaweza kusaidia wagonjwa kupata programu ya kibinafsi ambayo inaweza kupunguza hatari ya kuumia.<\/p>\n

"Mazoezi yasiyo na athari kidogo kama vile kuogelea, kuendesha baiskeli, Pilates, yoga na kutembea kwenye ardhi tambarare yanavumiliwa vyema na yanafaa kwa wagonjwa walio na osteoarthritis ya wastani hadi kali. Kujinyoosha kabla na baada ya mazoezi pia husaidia kulegeza misuli na kulainisha viungo ili kuzuia kuumia,\u201d Dao alisema.<\/p>\n

\n
\"Picha<\/div>
\n Utafiti mpya umegundua kuwa ufunguo wa kudhibiti osteoarthritis ni kuweka viungo hai.<\/span>
\nUnsplash (CC0) <\/span>
\n<\/figcaption><\/figure>\n

Imechapishwa na Medicaldaily.com<\/p>","protected":false},"author":2,"featured_media":8280,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":{"fifu_image_url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/05\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis.png","fifu_image_alt":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-8279","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nKeep Moving Your Achy Joints: Study Says Regular Exercise Can Help Manage Osteoarthritis - Urban Care Clinic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbancare.clinic\/sw\/endelea-kusogea-utafiti-wa-viungo-vyako-vya-maumivu-unasema-mazoezi-ya-kawaida-yanaweza-kusaidia-kudhibiti-osteoarthritis\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keep Moving Your Achy Joints: Study Says Regular Exercise Can Help Manage Osteoarthritis - Urban Care Clinic\" \/>\n<meta property=\"og:description\" content=\"Pain and stiffness of joints are symptoms associated with osteoarthritis \u2013 the common form of "wear and tear" arthritis. Most often, osteoarthritis patients tend to reduce their physical activity because of the pain and fear that their joints need rest. A new study has found that the key to managing osteoarthritis is keeping the joints active.It is estimated more than 32.5 million adults in the U.S. live with the painful condition, which gradually progresses over time. Osteoarthritis is caused when joint cartilage gets damaged or breaks down.Certain factors such as injury or overuse of joints, age, obesity and genetics can affect the risk of developing osteoarthritis. Women are more likely to develop osteoarthritis than men, while some Asian populations are at a reduced risk.The latest study conducted by UT Southwestern, along with the Centers for Disease Control and Prevention, says getting regular exercise and achieving a healthy weight are the crucial steps to prevent osteoarthritis and control the symptoms."While the pain from osteoarthritis worsens with activity and improves with rest, exercise is still the most cost-effective treatment for it," Dr. Kathryn Dao, a lead author of the study, said in a news release. "Studies have shown exercise can build cartilage, strengthen muscles, and improve joint function and bone mass. Patients who exercise also have better balance and a lower risk of falling."For beginners, the researchers recommend a low-intensity workout for a limited amount of time. They can increase it gradually to moderate\/high-intensity levels for 30 minutes a day.If the patients find it difficult to exercise continuously for 30 minutes, breaking it down to two 15-minute sessions a day also will help.Activities such as jumping, long-distance running, stair climbing or heavy lifting of weights may cause more pain. So osteoarthritis patients should choose the right kind of activity that fits them. Consulting with a physical therapist or a trainer can help patients to get an individualized program that can minimize the risk of injury."Low-impact exercises such as swimming, bicycling, Pilates, yoga and walking on level ground are better tolerated and effective in patients with moderate to severe osteoarthritis. Stretching before and after a workout also helps to loosen the muscles and lubricates the joints to prevent injury," Dao said. A new study has found that the key to managing osteoarthritis is to keep the joints active. Unsplash (CC0) Published by Medicaldaily.com\" \/>\n<meta property=\"og:url\" content=\"https:\/\/urbancare.clinic\/sw\/endelea-kusogea-utafiti-wa-viungo-vyako-vya-maumivu-unasema-mazoezi-ya-kawaida-yanaweza-kusaidia-kudhibiti-osteoarthritis\/\" \/>\n<meta property=\"og:site_name\" content=\"Urban Care Clinic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/urbancarezanzibar\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-30T06:26:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/05\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis.png\" \/>\n<meta name=\"author\" content=\"Urban Care Clinic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/05\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis.png\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Urban Care Clinic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"dakika 2\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/urbancare.clinic\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/urbancare.clinic\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis\/\"},\"author\":{\"name\":\"Urban Care Clinic\",\"@id\":\"https:\/\/urbancare.clinic\/#\/schema\/person\/f286c4d84be896d302aceda3ed7e789c\"},\"headline\":\"Keep Moving Your Achy Joints: Study Says Regular Exercise Can Help Manage Osteoarthritis\",\"datePublished\":\"2023-05-30T06:26:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/urbancare.clinic\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis\/\"},\"wordCount\":413,\"publisher\":{\"@id\":\"https:\/\/urbancare.clinic\/#organization\"},\"image\":{\"@id\":\"https:\/\/urbancare.clinic\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/05\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis.png\",\"articleSection\":[\"Medical Daily\"],\"inLanguage\":\"sw\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/urbancare.clinic\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis\/\",\"url\":\"https:\/\/urbancare.clinic\/keep-moving-your-achy-joints-study-says-regular-exercise-can-help-manage-osteoarthritis\/\",\"name\":\"Keep Moving Your Achy Joints: Study Says Regular Exercise Can Help Manage Osteoarthritis - 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They can increase it gradually to moderate\/high-intensity levels for 30 minutes a day.If the patients find it difficult to exercise continuously for 30 minutes, breaking it down to two 15-minute sessions a day also will help.Activities such as jumping, long-distance running, stair climbing or heavy lifting of weights may cause more pain. So osteoarthritis patients should choose the right kind of activity that fits them. Consulting with a physical therapist or a trainer can help patients to get an individualized program that can minimize the risk of injury.\"Low-impact exercises such as swimming, bicycling, Pilates, yoga and walking on level ground are better tolerated and effective in patients with moderate to severe osteoarthritis. Stretching before and after a workout also helps to loosen the muscles and lubricates the joints to prevent injury,\" Dao said. A new study has found that the key to managing osteoarthritis is to keep the joints active. 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