{"id":5631,"date":"2023-08-16T09:09:08","date_gmt":"2023-08-16T07:09:08","guid":{"rendered":"https:\/\/healthmag.al\/?p=5631"},"modified":"2023-08-16T14:34:52","modified_gmt":"2023-08-16T12:34:52","slug":"fibromialgjia-aktiviteti-fizik-ja-si-te-filloni-2","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/08\/16\/fibromialgjia-aktiviteti-fizik-ja-si-te-filloni-2\/","title":{"rendered":"Fibromialgjia: Aktiviteti fizik \u2013 ja si t\u00eb filloni\u00a0"},"content":{"rendered":"

N\u00ebse keni fibromialgji dhe keni dhimbje, st\u00ebrvitja \u00ebsht\u00eb ndoshta gj\u00ebja e fundit q\u00eb ju p\u00eblqen t\u00eb b\u00ebni. Por ekspert\u00ebt thon\u00eb se \u00ebsht\u00eb n\u00eb t\u00eb v\u00ebrtet\u00eb nj\u00eb nga strategjit\u00eb m\u00eb efektive q\u00eb mund t\u00eb provoni p\u00ebr t\u00eb ndihmuar n\u00eb menaxhimin e k\u00ebsaj gjendje dhimbjeje kronike.<\/span>\u00a0<\/span><\/p>\n

Shum\u00eb njer\u00ebz me fibromialgji e kan\u00eb t\u00eb v\u00ebshtire t\u00eb kryejn\u00eb aktivitetet e tyre ditore\u00a0 dhe shtimi i ushtrimeve i duket si nj\u00eb aktivitet i tep\u00ebrt p\u00ebr ta. Dhimbja dhe lodhja mund ta b\u00ebjn\u00eb t\u00eb v\u00ebshtir\u00eb fillimin dhe ndjekjen e st\u00ebrvitjeve t\u00eb rregullta.<\/span>\u00a0<\/span><\/p>\n

Fillimi\u00a0<\/span><\/b>\u00a0<\/span><\/p>\n

\u00cbsht\u00eb e kuptueshme\u00a0 t\u00eb shqet\u00ebsoheni n\u00eb fillim se \u00e7do ushtrim q\u00eb nisni t\u00eb kryeni do t’jua p\u00ebrkeq\u00ebsoj\u00eb dhimbjen dhe do t’ju l\u00ebr\u00eb t\u00eb lodhur. Por me kalimin e dit\u00ebve do t\u00eb kuptoni se shtimi i m\u00eb shum\u00eb aktivitetit fizik n\u00eb dit\u00eb mund t\u00eb zvog\u00ebloj\u00eb dhimbjen tuaj, t\u00eb p\u00ebrmir\u00ebsoj\u00eb gjumin dhe t’ju jap\u00eb m\u00eb shum\u00eb energji.<\/span>\u00a0<\/span><\/p>\n

P\u00ebrpara se t\u00eb filloni t\u00eb ushtroheni ju mund t\u00eb pyesni mjekun tuaj ne lidhje me rutin\u00ebn tuaj ditore t\u00eb marrjes s\u00eb terapis\u00eb mjek\u00ebsore aktuale ; si p.sh.: a duhet t’i merrni ila\u00e7et n\u00eb periudha t\u00eb ndryshme t\u00eb dit\u00ebs; \u00e7far\u00eb mund te b\u00ebni p\u00ebrpara se t\u00eb nisni ushtrimet st\u00ebrvitore ose menj\u00ebher\u00eb pasi i keni mbaruar ato p\u00ebr t\u00eb minimizuar simptomat.\u00a0<\/span>\u00a0<\/span><\/p>\n

Merre me ngadal\u00eb<\/span><\/b>\u00a0<\/span><\/p>\n

Kur t\u00eb jeni gati p\u00ebr t\u00eb filluar nj\u00eb program ushtrimesh, filloni ngadal\u00eb. Marrja e nj\u00eb qasjeje me hapa t\u00eb vegj\u00ebl p\u00ebr t\u00eb filluar nj\u00eb plan ushtrimesh mund t\u00eb ndihmoj\u00eb. Shtoni aktivitetin n\u00eb doza t\u00eb vogla, \u00e7do dit\u00eb n\u00ebse mundeni. Pastaj nd\u00ebrtoni aktivitetin tuaj ngadal\u00eb me kalimin e koh\u00ebs.<\/span>\u00a0<\/span><\/p>\n

P\u00ebr shembull, n\u00ebse keni ecur p\u00ebr 10 minuta sot, provoni 11 minuta – nj\u00eb rritje prej 10% – nj\u00eb jav\u00eb m\u00eb von\u00eb. Kjo qasje \u00ebsht\u00eb ve\u00e7an\u00ebrisht e r\u00ebnd\u00ebsishme p\u00ebr shmangien e nj\u00eb dukurie t\u00eb quajtur keqtrajtimi pas ushtrimit (PEM). Shum\u00eb njer\u00ebz me fibromialgji e kan\u00eb k\u00ebt\u00eb problem. Kur ndjejn\u00eb m\u00eb pak dhimbje ose m\u00eb shum\u00eb energji, ata mund t\u00eb p\u00ebrpiqen t\u00eb b\u00ebjn\u00eb gj\u00ebra q\u00eb nuk kan\u00eb mundur t’i b\u00ebjn\u00eb p\u00ebr shkak t\u00eb simptomave. Shpesh, ata nuk e kuptojn\u00eb se kur po b\u00ebjn\u00eb shum\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb. Ata mund t\u00eb ndihen aq t\u00eb rraskapitur saq\u00eb duhen dit\u00eb ose m\u00eb shum\u00eb p\u00ebr t’u rikuperuar. Ky \u00ebsht\u00eb PEM, i njohur m\u00eb mir\u00eb p\u00ebr njer\u00ebzit me fibromialgji si nj\u00eb “p\u00ebrplasje”. Nj\u00eb qasje graduale ndaj ushtrimeve mund t\u00eb ndihmoj\u00eb n\u00eb parandalimin e tij.<\/span>\u00a0<\/span><\/p>\n

Zg<\/strong>jidhni aktivitetet me kujdes<\/span><\/b>\u00a0<\/span><\/p>\n

P\u00ebrve\u00e7 rritjes graduale t\u00eb l\u00ebvizjes me kalimin e koh\u00ebs, p\u00ebrpiquni gjithashtu t\u00eb zgjidhni aktivitete q\u00eb nuk do t\u00eb ngarkojn\u00eb shum\u00eb trupin tuaj. Ekspert\u00ebt zakonisht rekomandojn\u00eb \u00e7do aktivitet aerobik me ndikim t\u00eb ul\u00ebt, t\u00eb tilla si ecja, noti ose \u00e7iklizmi. Mjeku juaj mund t’ju k\u00ebshilloj\u00eb t\u00eb punoni me nj\u00eb terapist fizik p\u00ebr ushtrime q\u00eb synojn\u00eb posa\u00e7\u00ebrisht reduktimin e dhimbjes dhe ngurt\u00ebsis\u00eb dhe p\u00ebrmir\u00ebsimin e funksionit. Kjo mund t\u00eb p\u00ebrfshij\u00eb shtrirje dhe forcimin, si dhe ushtrime aerobike.<\/span>\u00a0<\/span><\/p>\n

Nj\u00eb form\u00eb tjet\u00ebr e ushtrimeve q\u00eb ka tregohet premtuese\u00a0 p\u00ebr njer\u00ebzit me fibromialgji \u00ebsht\u00eb tai chi. Kjo praktik\u00eb e lasht\u00eb kineze filloi si nj\u00eb form\u00eb e vet\u00ebmbrojtjes. Ai p\u00ebrfshin l\u00ebvizje t\u00eb ngadalta, t\u00eb q\u00ebllimshme dhe ushtrime t\u00eb frym\u00ebmarrjes s\u00eb thell\u00eb.<\/span>\u00a0<\/span><\/p>\n

Nj\u00eb studim i vitit 2018 n\u00eb The BMJ shikoi 226 t\u00eb rritur me fibromialgji. Studiuesit caktuan 151 an\u00ebtar\u00eb t\u00eb grupit p\u00ebr t\u00eb praktikuar tai chi nj\u00eb ose dy her\u00eb n\u00eb jav\u00eb p\u00ebr 12 ose 24 jav\u00eb. 75 pjes\u00ebmarr\u00ebsit e tjer\u00eb t\u00eb studimit b\u00ebn\u00eb ushtrime aerobike me intensitet t\u00eb moderuar dy her\u00eb n\u00eb jav\u00eb p\u00ebr gjasht\u00eb muaj. Studiuesit zbuluan se tai chi ishte m\u00eb i mir\u00eb n\u00eb leht\u00ebsimin e simptomave t\u00eb fibromialgjis\u00eb sesa ushtrimet aerobike.<\/span>\u00a0<\/span><\/p>\n

Disa prova t\u00eb kufizuara sugjerojn\u00eb gjithashtu se joga mund t\u00eb ndihmoj\u00eb gjithashtu n\u00eb p\u00ebrmir\u00ebsimin e simptomave t\u00eb fibromialgjis\u00eb, duke p\u00ebrfshir\u00eb dhimbjen, lodhjen dhe problemet e humorit.<\/span>\u00a0<\/span><\/p>\n

\u00c7far\u00ebdo aktiviteti q\u00eb zgjidhni, mos harroni t\u00eb jeni t\u00eb duruar me veten. Mund t\u00eb ndodhin pengesa afatshkurtra, por t\u00eb qenit i duruesh\u00ebm dhe t\u00eb punoni p\u00ebr t’i kap\u00ebrcyer ato mund t’ju ndihmoj\u00eb t\u00eb b\u00ebni p\u00ebrparim afatgjat\u00eb.<\/span>\u00a0<\/span><\/p>\n

M.Sorra\/<\/span><\/b> Burimi:\u00a0<\/span><\/b>Harvard Health Publishing<\/span><\/b><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00ebse keni fibromialgji dhe keni dhimbje, st\u00ebrvitja \u00ebsht\u00eb ndoshta gj\u00ebja e fundit q\u00eb ju p\u00eblqen t\u00eb b\u00ebni. Por ekspert\u00ebt thon\u00eb se \u00ebsht\u00eb n\u00eb t\u00eb v\u00ebrtet\u00eb nj\u00eb nga strategjit\u00eb m\u00eb efektive q\u00eb mund t\u00eb provoni p\u00ebr t\u00eb ndihmuar n\u00eb menaxhimin e k\u00ebsaj gjendje dhimbjeje kronike.\u00a0 Shum\u00eb njer\u00ebz me fibromialgji e kan\u00eb t\u00eb v\u00ebshtire t\u00eb kryejn\u00eb aktivitetet […]<\/p>\n","protected":false},"author":2,"featured_media":5637,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,11,13],"tags":[],"class_list":{"0":"post-5631","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"category-living-healthy","9":"category-news-experts"},"yoast_head":"\nFibromialgjia: Aktiviteti fizik \u2013 ja si t\u00eb filloni\u00a0 - Health Mag<\/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:\/\/healthmag.al\/index.php\/2023\/08\/16\/fibromialgjia-aktiviteti-fizik-ja-si-te-filloni-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fibromialgjia: Aktiviteti fizik \u2013 ja si t\u00eb filloni\u00a0 - Health Mag\" \/>\n<meta property=\"og:description\" content=\"N\u00ebse keni fibromialgji dhe keni dhimbje, st\u00ebrvitja \u00ebsht\u00eb ndoshta gj\u00ebja e fundit q\u00eb ju p\u00eblqen t\u00eb b\u00ebni. Por ekspert\u00ebt thon\u00eb se \u00ebsht\u00eb n\u00eb t\u00eb v\u00ebrtet\u00eb nj\u00eb nga strategjit\u00eb m\u00eb efektive q\u00eb mund t\u00eb provoni p\u00ebr t\u00eb ndihmuar n\u00eb menaxhimin e k\u00ebsaj gjendje dhimbjeje kronike.\u00a0 Shum\u00eb njer\u00ebz me fibromialgji e kan\u00eb t\u00eb v\u00ebshtire t\u00eb kryejn\u00eb aktivitetet […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthmag.al\/index.php\/2023\/08\/16\/fibromialgjia-aktiviteti-fizik-ja-si-te-filloni-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Health Mag\" \/>\n<meta property=\"article:published_time\" content=\"2023-08-16T07:09:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-16T12:34:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/08\/Capture-11.png\" \/>\n\t<meta property=\"og:image:width\" content=\"968\" \/>\n\t<meta property=\"og:image:height\" content=\"496\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Health Mag\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Health Mag\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/08\/16\/fibromialgjia-aktiviteti-fizik-ja-si-te-filloni-2\/\",\"url\":\"https:\/\/healthmag.al\/index.php\/2023\/08\/16\/fibromialgjia-aktiviteti-fizik-ja-si-te-filloni-2\/\",\"name\":\"Fibromialgjia: Aktiviteti fizik \u2013 ja si t\u00eb filloni\u00a0 - 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