Shawarwari masu sauri
- Stand or move at least once every 30 minutes.
- Take calls and walks instead of sitting through them.
- If you stand at your desk, still keep shifting and moving.
Da ƙarfe uku na yamma, ka san jin. Kafaɗunka sun yi tsulu zuwa kunnuwanka. Ƙananan bayanka yana da wancan ciwo mai laushi. Kanka yana jin hazo, kuma ba ka da tabbas ko kana cikin gajiya ne ko kawai ka makale. Ka daɗe a teburi na sa'o'i ba tare da lura da yadda lokaci ya wuce ba da gaske.
Wannan shi ne farashi mai natsuwa na aikin teburi, kuma yana da daraja a ɗauke shi da muhimmanci. Zama na dogon lokaci ba kawai rashin jin daɗi ba ne. Bincike yana haɗa sa'o'i da yawa na zama a rana da haɗarin cututtukan zuciya mafi girma, ciwon suga nau'i na 2, da mutuwa da wuri, kuma wani sashe na wannan haɗari yana ci gaba ko da ga mutanen da suke motsa jiki. Mayo Clinic ya lura cewa zama fiye da sa'o'i shida zuwa takwas a rana yana da alaƙa da haɗarin matsalolin zuciya mai ma'ana. Motsa jikinka na safiya yana da kyau gare ka da gaske. Kawai bai soke gaba ɗaya sa'o'i takwas marasa hutu a kan kujera ba.
Wannan yana jin kamar baƙin ciki, amma akwai ɓangare mai bege. Matsalar ba zama ba ce da gaske. Zama *a tsaye* ne, na dogon lokaci, ba tare da hutu ba. Kuma hutu yana da sauƙi.
Ba sai ka sami wurin motsa jiki ba. Sai ka katse tsayuwar.
Mafi amfani abu da za ka iya yi a aikin teburi ba shi ne ƙara babban motsa jiki ba. Shi ne tsayar da dogon, marar hutu lokutan zama. Sa'ad da ka katse zama da ƙananan ɓangarorin motsi, jikinka yana sarrafa sukarin jini da kyau kuma zagayowar jininka tana sake tashi. Wani masanin ilmin annoba na Harvard ya bayyana ruhinsa cikin sauƙi: kaɗan ya fi babu komai, kuma yawa ya fi kaɗan. Kowane motsi yana ƙidaya.
Shawarar gama-gari ita ce a yi motsi aƙalla sau ɗaya kowane minti 30 ko makamancin haka. A gaskiya, wannan lambar ta fi zama ka'idar yatsa fiye da kimiyya mai ƙarfi, kuma ba sai ka yi daidai a kanta ba. Ainihin manufa ita ce kawai kada a bar sa'a ta zame yayin da kake zaune a daskararre cikin matsayi ɗaya. Saita tunatarwa mai sauƙi idan yana taimakawa. Haɗa shi da wani abu da yake faruwa tuni, kamar tashi duk lokacin da ka gama kofi ko ka ƙare kira.
Ga abin da "hutu" zai iya kamawa da gaske. Babu ɗayan waɗannan da yake ɗaukar fiye da minti ɗaya ko biyu.
- Tashi ka yi tafiya don sake cika ruwanka. Sannan ka sha shi, don za ka buƙaci tashi sake.
- Karɓi kiran waya ko taron sauti a tsaye, ko kana tafiya zagaye guda mai hankali.
- Yi juya kafaɗu kaɗan masu hankali ka miƙe hannayenka a kan kanka, kana barin kashin bayanka ya yi tsawo.
- Tashi ka yi squats biyar zuwa goma masu sauƙi ko ɗaga ƙwauri kusa da teburinka.
- Yi tafiya ka yi magana da abokin aiki maimakon aika saƙo, ko kawai ka yi zagaye guda na ɗakin.
Gina motsi cikin gefuna na yini, ma
Hutu suna sarrafa zama na dogon lokaci. Gefuna na yininka dama ce ta kyauta don ƙara ƙari, kusan ba tare da ƙoƙari ba.
Hau matakala inda akwai matakala. Ajiye mota ɗan nesa kaɗan, ko ka sauka tasha ɗaya da wuri. Yi tafiya na sashe na hutun abincinka, ko da minti goma a kewayen unguwa, wanda kuma yake aiki a matsayin ainihin sake saita hankali. Dabarar ita ce sa zaɓin mai aiki ya zama na atomatik, don kada ka dogara ga ƙarfin niyya kowane lokaci.
Magana mai sauri game da teburan tsayawa, tunda mutane suna tambaya. Suna iya taimakawa, amma ba magani ba ne su kaɗai. Tsayawa a tsaye dukan yini yana kawo nasa ciwo, musamman a ƙananan bayan. Teburin tsayawa yana aiki mafi kyau sa'ad da ka canja-canja, ka zauna na ɗan lokaci, ka tsaya na ɗan lokaci, kuma ka ci gaba da motsi ko ta yaya. Sihirin bai taɓa kasancewa cikin tsayawa ba. Yana cikin canjawa.
Mintuna kaɗan da suke biyan ka
Idan wani sashe na wannan yana jin kamar abu ɗaya ƙari a kan faranti da ya riga ya cika, rage shi gaba ɗaya. Zaɓi alama ɗaya. Wataƙila kawai tashi da miƙe jiki duk lokacin da ka fara sabon taro. Yi haka kawai na mako guda. Sa'ad da ya kafa, yana daina jin kamar ƙoƙari kuma yana fara jin kamar sashe na yadda kake aiki.
Ladar ba kawai ta jiki ba ce, kodayake bayanka da ƙwankunka za su gode maka. Karya yini da motsi yakan ɗaga hankalinka da yanayin zuciyarka, kuma yana fitar da kai daga wancan hazon tsakar yamma da gaskiya fiye da wani kofin kofi. Mintuna kaɗan nesa da allo suna da kyau ga aikin, ba abin shagaltarwa daga gare shi ba.
Kashedi guda. Idan kana da yanayin zuciya, matsalolin gabbai, jiri, ko kowace matsalar lafiya da motsi zai iya shafarsa, ka duba da likitanka game da abin da ya dace gare ka kafin ka ƙara sabon aiki, musamman wani abu fiye da miƙe jiki mai sauƙi. Kuma idan kana fama da ciwo mai dawwama a teburinka, tabewa, ko ƙaiƙayi, wannan yana da daraja a tayar da shi ga ƙwararre maimakon ka ci gaba da aiki ta cikinsa.
Ba sai ka sauya rayuwarka ko aikinka gaba ɗaya ba. Sai dai ka hana jikinka daskarewa kamar siminti a kan kujera. Tashi. Miƙe jiki. Yi tafiya zuwa taga. Sannan ka sake zama ka ci gaba da yininka, ɗan saƙi fiye da da.
Madogarai
- Mayo Clinic, Sitting risks: How harmful is too much sitting?
- Harvard T.H. Chan School of Public Health, Make sitting less and moving more a daily habit for good health
- National Library of Medicine (PMC), Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers