Ukugcoba Umsele: Ukunyakaza Kuwo Wonke Usuku

Cabanga ngabantu ababili. Omunye wenza umsebenzi onzima wemizuzu engama-45, bese ehlala amahora ayishumi nanhlanu asele osukwini. Omunye akaze "azivocavoce" kodwa uyavuka anyakaze njalo ngemva kwesigamu sehora, ukuhamba okufushane, ama-squat ambalwa ngesikhathi igedlela libila, izikhwelo esikhundleni se-elevator. Sivame ukumncoma umuntu wokuqala. Isayensi iya ngokuya iba nomusa kowesibili.

Umbono unesidlaliso emikhakheni yezempilo: ukugcoba umsele. Esikhundleni sokugxisha wonke umzamo wakho esikhathini esisodwa, ufaka ukunyakaza okulula ezikhaleni zosuku lwakho olujwayelekile. Okuncane lapha, okuncane laphaya. Cishe akuzwakali njengokuzivocavoca, futhi yingakho kanye kusebenza.

Inkinga yokuhlala isikhathi eside

Nakhu okusikhathaza ngokuthule iningi lethu. Siyahlala. Ngenxa yomsebenzi, ngenxa yokudla, ngenxa yezikrini, ngenxa yohambo. Futhi abacwaningi bathole ukuthi izikhathi ezinde, ezingaphazamiseki zokuhlala zenza okuthile emzimbeni umsebenzi owodwa wansuku zonke wokuzivocavoca ongakususi ngokugcwele. Ukwakheka komzimba wakho kuyanciphisa, ukuphathwa kukashukela egazini kuyehla, futhi imiphumela iyanqwabelana ihora nehora.

Uhlangothi olukhuthazayo ukuthi kudinga okuncane kangakanani ukukuphazamisa lokho. Ochwepheshe be-Mayo Clinic bakhomba ubufakazi bokuthi ukusukuma uma ngukuma, uhambe, noma welule imizuzu emihlanu nje kuwo wonke ihora lokuhlala kususa ingxenye enkulu yengozi eza nokuhlala isikhathi eside. I-Harvard Health ichaza ucwaningo lapho ukwephula usuku ngezikhathi ezifushane zomsebenzi zomzuzu owodwa kuya kwemihlanu kwahlobana namazinga aphansi okufa, ngisho noma abantu bengakwenzanga konke ngesikhathi esisodwa. Ukunyakaza akudingi ukuba yinto emangalisayo. Kudinga ukuba njalonjalo.

Ukuwugcoba kanjani umsele

Iqhinga ukwenza ukunyakaza kube kuncane futhi kube lula kangangokuba ukukweqa kudinga umzamo omkhulu kunokukwenza. Awakhi inqubo okumele uzikhuthaze ngayo. Wakha izisabelo ezincane.

1. Zibekele isikhumbuzo esithanjile sasehoreni. Isikhathisi, ukuvuma kwewashi, noma nje ukuqala kwehora ngalinye. Uma sikhala, sukuma. Ngisho nokuzungeza igumbi umzuzu owodwa kuyabalwa.
2. Namathisela ukunyakaza ezintweni osuvele uzenza. Ukukhwela ngamazwane ngesikhathi uxubha amazinyo. Ama-squat ambalwa njalo uma ugcwalisa amanzi akho. Ukuzungeza indlu ngesikhathi socingo ngalunye.
3. Yenza izikhwelo zibe yinto ozikhethela yona ngokwejwayelekile. Yeqa i-elevator ezitezi ezimbili noma ezintathu. Paka ekugcineni kwendawo yokupaka. Hamba uye edeskini likazakwenu esikhundleni sokuthumela umyalezo.
4. Yenza imihlangano yokuhamba. Uma ingcingo ingadingi isikrini sakho, yenze umile ngezinyawo, ngaphandle uma ukwazi.
5. Yenza ukusetha kabusha okufushane ngemva kokudla. Ukuhamba okuthambile kwemizuzu eyishumi ngemva kokudla kungenye yezindlela ezimnandi kakhulu zokusiza ukuzinza kukashukela egazini nokusiza ukugaywa kokudla.

Akukho kulokhu okuzokushiya ujuluka noma ubuhlungu. Kuhlanganiswe kuwo wonke usuku, kuhlangana kube umzimba onyakaze kaningi wahlala kancane, okuyinto ebalulekile ngempela.

Ukuthi kungani lokhu kulula ukukugcina

Inzuzo enkulu kunazo zonke yokugcoba umsele ayiyona eyomzimba. Eyengqondo. Ihora lansuku zonke ejimini lidinga amandla, ukuzimisela, ukushintsha izingubo, nohlelo olucacile. Uliphuthelwe futhi ukunyakaza kosuku lonke kuphelile. Ukunyakaza okuncane okuhlakazekile osukwini kudinga cishe lutho, futhi ukuphuthelwa okukodwa akunandaba ngoba okulandelayo kusemizuzwini engamashumi amabili. Umkhuba ucishe ube yinto engenakwephulwa, ngoba udinga okuncane kakhulu kuwe njalo.

Kukhona nokuphakamisa kwengqondo lapha futhi. Amakhefu amafushane okunyakaza avame ukucija ukunaka nokuphakamisa umoya, okuyingxenye yesizathu sokuthi intambama ebambekile ivame ukuxegelwa ngemva kokuhamba imizuzu emibili uya ndawo ethile. Ikhanda lakho liyacaca kancane. Inkinga obuyihlafuna ibonakala incane kancane.

Ukuze sibe nobulungiswa, lokhu akukhona ukumela okuphelele kwakho konke. Ukwakha amandla nokuqina kwangempela kusazuza emsebenzini oqondene wamandla nangomzamo omude wesikhathi ngesinye, futhi uma unesifo senhliziyo, inkinga yamalunga, noma bewungasebenzi neze, kuhlakaniphile ukuxhumana nodokotela wakho ngaphambi kokwengeza noma yini eshesha. Kodwa njengesisekelo, njengento oyenzayo ngezinsuku ezimatasa kakhulu, ezikhathele kakhulu lapho ukuzivocavoca kwangempela kuhlekisa, lokhu kuyigolide. Akudingeki uthole ihora ongenalo. Kumele nje usukume kaningi kancane kunalokho ohlala phansi ngakho.

Imithombo

• Mayo Clinic Press, What happens when you sit too much, and what to do about it
• Harvard Health, Even brief periods of movement can reverse the harmful effects of sitting
• CDC, Adding Physical Activity as an Adult