И аз да отговоря в малко повече детайли и с линкове към няколко статийки
Ето една много полезна информация по темата от този документ:
A Guide to Healthy Living with HCV, и по-специално информацията, свързана с физическата активност. Можеш да имаш пълно доверие на източника.
A Guide to Healthy Living with HCV
...
Physical Fitness
Physical fitness is an essential part of health. Exercise is probably the single most effective self-help antidote for fatigue and mild depression. This is hard to fathom, especially if getting out of bed is an ordeal. Like most things, exercise is something that is best practiced in moderation. If you are unaccustomed to exercise, have a complicated medical condition, or are over 50 years old, it is advisable to speak to your medical provider before embarking on this.
If you are ready to take this on, start slowly. Five to fifteen minute intervals, two to three times daily, can really help fend off relentless fatigue. This is especially true if you can practice this in a relaxing environment, such as at a park. Remember that 5 minutes of exercise is better than no exercise. Resist the all or nothing temptation. Also, resist the temptation to overexercise. Balance is the key.
There are many activities from which to choose. Walking is perfect because it requires no special equipment except comfortable shoes. Biking, swimming, dancing, and gardening can be fun as well as therapeutic. Yoga, Tai Chi, Qigong, and Pilates are highly regarded as beneficial activities. As you venture into the realm of exercise, include stretching as part of your regimen. Start slowly and increase your activity according to how your body responds. Even if you do not want to, go outside and feel the fresh air on your face. The goal is to find a balance of activity that revitalizes you during the day and promotes sleep at night.
Be sensible about exercise. Remember to drink water, apply sunscreen and avoid injuries. Pain is NOT gain. However, sore muscles may occur. Heat, cold packs, and stretching may provide relief. Remember to consult a doctor for injuries and discuss a back-up fitness plan for common injuries. Avoid exercise when ill.
Physical fitness is more likely to be successful if it fits any budget, is portable, and not dependent on the weather. Water bottles are good hand weights. Put the radio on your favorite oldies station and dance to your heart’s content. Take a walk in a park.
Staying fit does not have to be an all or nothing proposition and can fit into the busiest schedules. Some ways to do this include gardening, using the stairs, choosing a parking spot on the outskirts of the lot, getting off the bus before the scheduled stop and walking the rest of the way, window shopping, sweeping the floor, and mowing the lawn. Replace power tools with manual tools. Trade a motorized lawnmower for a nonmotorized one. Walk rather than drive. Do not use the remote control when watching TV. Stretch, do leg exercises or lift light weights while talking on the phone or watching television. Any opportunity to be active helps us to stay in shape.
Here are some suggestions, especially when it is hard to maintain a fitness program:
• Schedule your exercise. Mark it on a calendar. Stick to your schedule.
• Make it regular. This is how good habits are formed.
• Suit up and show up. Some people find the act of putting on sneakers and starting the activity helps overcome mental resistance.
• Find a fitness buddy. We are less likely to cancel out on a friend than we are on ourselves.
• Join a group or class.
• Keep a log. Watch your progress.
• Use the Internet and other motivation tools. (See Resources for more information)
...
The following recommendations for minimum fitness goals are from the Centers for Disease Control (CDC):
• Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week. Moderate intensity exercise is defined as an increase in breathing or heart rate; the effort a healthy individual might use while walking briskly, mowing the lawn, dancing, swimming, or bicycling on level ground; any activity that burns 3.5 to 7 kilocalories per minute (kcal/min)
–American College of SportsMedicine
Or:
Adults should engage in vigorousintensity physical activity 3 or more days per week for 20 or more minutes per occasion. Vigorousintensity physical activity may be intense enough to represent a substantial challenge to an individual and refers to a level of effort in which a person should experience: large increase in breathing or heart rate; the effort a healthy individual
might expend while jogging, mowing the lawn with a nonmotorized pushmower, participating in high impact aerobic dancing, swimming continuous laps, or bicycling uphill, carrying more than 25 lbs up a flight of stairs, standing or walking with more than 50 lbs; any activity that burns more than 7 kcal/ min
– Healthy People 2010
Ето още една статия - доста от препоръките се дублират, явно са ползвали нея, за да подготвят частта за физическата активност в горния документ:
HealthWise: Healthy Living with HCV Series Part 2: Physical Fitness :
HealthWise: Healthy Living with HCV Series Part 2: Physical Fitness
Lucinda K. Porter, RN
Anyone over the age of 50 might remember one of my favorite weight loss commercials. The ad featured a vibrating belt, strapped around the user’s hips. The hype professed that fat could be jiggled off without any exercise. The notion was ridiculous, but the device sold well.
Here we are, more than half way through the first decade of the new millennium and guess what? Vibrating weight loss belts are popular again. Does this mean they work? Absolutely not. Think about this: if we could vibrate off unwanted pounds, then anyone who uses a jackhammer or rides the New York subway would be thin. Models and movie stars would be trading personal trainers for personal tremblers.
Yet in spite of the quackery, people are buying vibrating belts. This is probably because exercise involves effort, commitment and time. For those who do not like it, exercise is especially hard work. Having our fat pulsed off sounds appealing, especially if it involves minimal effort.
However, exercise is more than a weight management technique – much more. Physical activity helps fight fatigue and depression. It is the cornerstone for managing high blood pressure, high cholesterol and diabetes. There is evidence that physical activity reduces the risk of cancer and may boost the immune system. Experts recommend exercise to reduce the risk of stroke and heart attack. Movement can reduce the symptoms of back pain, arthritis and other muscle and joint aches. It may lower the risk of osteoporosis and dementia.
Insurance companies and employers promote physical fitness because ultimately it is good for business. Fitness programs can improve flexibility, balance, tone, strength and stamina. Exercise can clear the head and body of worry and anxiety. Being physically active may improve sleep, reduce food cravings, and help us feel more energetic.
The following recommendations for minimum fitness goals are from the Centers for Disease Control (CDC):
• Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week. Moderate intensity exercise is defined as an increase in breathing or heart rate; the effort a healthy individual might use while walking briskly, mowing the lawn, dancing, swimming, or bicycling on level ground; any activity that burns 3.5 to 7 calories per minute (kcal/min)
–American College of Sports Medicine
OR
• Adults should engage in vigorous-intensity physical activity 3 or more days per week for 20 or more minutes per occasion. Vigorous-intensity physical activity may be intense enough to represent a substantial challenge to an individual and refers to a level of effort in which a person should experience: large increase in breathing or heart rate; the effort a healthy individual might expend while jogging, mowing the lawn with a nonmotorized pushmower, participating in high-impact aerobic dancing, swimming continuous laps, or bicycling uphill, carrying more than 25 lbs up a flight of stairs, standing or walking with more than 50 lbs; any activity that burns more than 7 kcal/ min
– Healthy People 2010
Many of us already engage in moderately intense activities. Examples are most household and home repair chores, grocery shopping, gardening, and waxing a car. The rule of thumb for vigorous activity is you should be able to talk but not sing during the activity. I tried this yesterday and attracted a lot of attention. I do not know if this was due to my singing or my running style.
Most of us know that we are supposed to exercise, but there can be a huge gap between what we do and what we wish we could do. People living with hepatitis C (HCV) know this more than most. People with HCV report fatigue, muscle and joint aches. Depression, weight gain, and mental “fogginess” can also create obstacles. Exercise is still harder for those undergoing HCV treatment. For them, climbing the stairs may feel like climbing Mt Everest.
If this is true, then how do we get moving? The key may be the way we perceive exercise. If we view exercise as a chore or something that creates pain, then physical activity may feel like an obstacle. Perhaps the first step is as simple as replacing the words “exercise” and “fitness” with “play” and “fun.” When exercise is an act of recreation or play, we are more willing to engage in it.
Willingness to act is a good first step, but then what? Consult your medical provider. There may be medical reasons to limit or modify a fitness program. This is especially true if you are older or live with disabilities. A physical fitness plan should be safe and fit your needs. Identify what you need most. Is it strength, flexibility, balance, aerobic endurance or a combination of these? What type of program does your provider recommend?
For those new to exercise, a reasonable beginning regimen might be to walk a few minutes, stretch, and stop for the day. Always allow a day of rest between weight training workouts. Some fitness trainers recommend a day of active rest every week. Active rest means taking a break from a regular fitness regimen but does not mean spending it on the couch.
Start small and gradually work up to a goal. If the long-term goal is to walk 30 minutes five days a week, then start with 5 minute walks 3 days a week until you can do this effortlessly. Do not overdo it. Too much exercise may lower your immune function.
Be sensible about exercise. Remember to drink water, apply sunscreen and avoid injuries. Pain is NOT gain. However, sore muscles may occur. Heat, cold packs, and stretching may be beneficial. Remember to consult a doctor for injuries and discuss a back-up fitness plan for common injuries. Avoid exercise when ill.
Sometimes a successful fitness program is just a matter of finding the right one. Fortunately, there are many from which to choose. Walking, hiking, swimming, dancing, bicycling and weightlifting are some common recreational activities. Yoga, Tai Chi, Pilates, gardening and playing with children are forms of exercise.
Physical fitness is more likely to be successful if it is portable, not dependent on the weather, and fits any budget. Water bottles are good hand weights. Put the radio on your favorite oldies station and dance to your heart’s content. Take a walk in a park.
Staying fit does not have to be an all or nothing proposition and can fit into the busiest schedules. Some ways to do this include gardening, using the stairs, choosing a parking spot on the outskirts of the lot, getting off the bus before the scheduled stop and walking the rest of the way, window shopping, sweeping the floor, and mowing the lawn. Replace power tools with manual tools. Trade a motorized lawnmower for a nonmotorized one. Walk rather than drive. Do not use the remote control when watching TV. Stretch, do leg exercises or lift light weights while talking on the phone or watching television. Any opportunity to be active helps us to stay in shape.
Make sure you reward yourself. Reward efforts, not results. Choose healthy rewards, such as new exercise clothes, like socks or a warm-up jacket; exercise gadgets such as a pedometer, heart rate monitor; and additional time for relaxation or engaging in a favorite activity.
Just as in life, variety is an important aspect of exercise. If you walk, add activities at various intervals that increase your heart rate and use other muscles. Examples of this: Every 5 minutes of walking, try skipping for a minute, or do 4 lunges, or 2 minutes of speed walking. If you use weights for toning, try a session using light weights with 20 to 30 repetitions, and another session using heavy weights and perhaps only 5 or 6 repetitions. You can also vary the speed of your workout. Lifting weights at a very slow rate can be incredibly challenging.
Here are some other suggestions, especially when it is hard to maintain a fitness program:
• Schedule your exercise. Mark it on a calendar. Stick to your schedule.
• Make it regular. This is how good habits are formed.
• Suit up and show up. Some people find the act of putting on sneakers and starting the activity helps overcome mental resistance.
• Find a fitness buddy. We are less likely to cancel out on a friend than we are on ourselves.
• Join a group or class.
• Keep a log. Watch your progress.
• Use the Internet and other motivation tools. (See Resources for more information.)
• Get a good coach. We have unlimited access to one – the coach we carry with us. Be a supportive coach. Skip the criticism. Show up, suit up and keep a positive attitude. The effort is worth it, especially when fitness becomes fun.
Resources
Note: These websites are recommended for the quality of information. Although some sites have advertising, these products and services are not endorsed by HCSP or the author.
• Aetna Intelihealth: www.intelihealth.com
• American College of Sports Medicine: www.acsm.org/AM/Template.cfm?Section=General_Public
• American Heart Association: www.justmove.org
• Centers for Disease Control: www.cdc.gov/nccdphp/dnpa/physical/index.htm
• Mayo Clinic: www.mayoclinic.com/health/fitness/SM99999
• National Institute on Aging: www.niapublications.org/agepages/exercise.asp
• Office of Disease Prevention and Health Promotion: www.healthypeople.gov
• The President’s Council on Physical Fitness and Sports: http://www.fitness.gov
• PrimusWeb.com: www.primusweb.com/fitnesspartner
• StrongWomen.com: www.strongwomen.com
• U.S. Department of Health and Human Services: www.smallstep.gov
Както виждаш, най-важното е да намериш баланса. Ниската физическа активност, т.е. прекаленото пазене изобщо не се препоръчва. Аз също не смятам, че човек трябва да легне и да каже - болен съм, нищо не трябва да правя. Това, което препоръчват е умерена физическа активност, която в никакъв случай да не е много натоварваща и стресираща за организма. Трябва да се започне с по-малки натоварвания, и да се увеличават постепенно, докато организма може да ги понася, без да се претовари.
Може да се започне с 5 до 15 минути упражнения по 2-3 пъти на ден и да се увеличава постепенно натоварването, докато прецениш че си в нормална кондиция, но не претоварен от тежки упражнения.
Както виждаш, легендите за това че ако си мръднеш пръста това натоварва черния дроб, не са верни, със сигурност обаче тежката физическа активност му оказва влияние и трябва да се избягва.
Според мен начините, с които човек може да се поддържа в добро здраве въпреки хроничния хепатит и да се чувства добре без да ползва лекарства са: здравословния начин на живот и правилното хранене, умерената физическа активност, която те държи в кондиция, както и положителното мислене и настроение, и липсата на стрес.
Надявам се информацията да ти е била полезна.
Поздрави,
Радо
