Amathiphu asheshayo
- Sukuma noma unyakaze okungenani njalo emizuzwini engamashumi amathathu.
- Thatha izingcingo nezihambo esikhundleni sokuhlala kuzo.
- Uma umile edeskini lakho, qhubeka ushintsha unyakaza.
Ngabo-3 ntambama, uyawazi lo muzwa. Amahlombe akho asenyukele eduze kwezindlebe zakho. Umhlane wakho ongezansi unaleyo nhlungu ebuthuntu. Ikhanda lakho lizwakala linenkungu, futhi awuqiniseki ukuthi ukhathele noma ubhajwe nje. Usube edeskini amahora ngaphandle kokuqaphela ngempela isikhathi sidlula.
Le yintengo ethule yomsebenzi wasedeskini, futhi ifanele ukubhekwa ngokungathi sína. Ukuhlala isikhathi eside akungabi nokungakhululeki nje. Ucwaningo luxhuma amahora amaningi okuhlala ngosuku nobungozi obukhulu bezifo zenhliziyo, isifo sikashukela sohlobo lwesibili, nokufa kusenesikhathi, futhi obunye balobo bungozi bubambelela ngisho kubantu abazivocavocayo. I-Mayo Clinic iphawula ukuthi ukuhlala ngaphezu kwamahora ayisithupha kuya kwayisishiyagalombili ngosuku kuhlotshaniswa nobungozi obukhulu ngokuphawulekayo bezinkinga zenhliziyo. I-workout yakho yasekuseni inhle ngempela kuwe. Kumane nje ingasusi ngokugcwele amahora ayisishiyagalombili angaphuli esihlalweni.
Lokho kuzwakala kunzima, kodwa kunolunye uhlangothi olunethemba. Inkinga akuyona ncamashi ukuhlala. Kuwukuhlala *ungenyakazi*, isikhathi eside, ngaphandle kwekhefu. Futhi amakhefu alula.
Awudingi ijimu. Udinga ukuphazamisa ukuma.
Into ewusizo kakhulu ongayenza emsebenzini wasedeskini akukhona ukwengeza i-workout enkulu. Kuwukumisa izikhathi ezinde, ezingaphuli zokuhlala. Uma uphazamisa ukuhlala ngezingcezu ezimfushane zokunyakaza, umzimba wakho uphatha ushukela wegazi kangcono futhi ukujikeleza kwegazi kuvuseleleka. Isazi se-epidemiology sase-Harvard sibeka umqondo wakho ngokulula: okuthile kungcono kunokungabikho, futhi okwengeziwe kungcono kunokuthile. Noma yikuphi ukunyakaza kuyabalwa.
Isiphakamiso esivamile ukunyakaza okungenani kanye njalo emizuzwini engamashumi amathathu noma cishe. Ukwethembeka, leyo nombolo iwumthetho wesandla kunesayensi eqinile, futhi akudingeki ube nokunemba ngayo. Umgomo wangempela ukungavumeli ihora lidlule ngenkathi uhlezi umile esimeni esifanayo. Setha isikhumbuzo esithambile uma sisiza. Kuhlanganise nento esivele yenzeka, njengokusukuma njalo lapho uqeda ikhofi noma uqeda ucingo.
Nakhu "ikhefu" elingabukeka njalo. Akukho kulezi okuthatha ngaphezu komzuzu noma emibili.
- Sukuma uhambe uyogcwalisa amanzi akho. Bese uyawaphuza, ukuze udinge ukusukuma futhi.
- Thatha izingcingo noma imihlangano yomsindo umile, noma uhamba umjikelezo onensayo.
- Yenza ukujikelezisa amahlombe okunensa okumbalwa welulele izingalo zakho ngaphezu kwekhanda, uvumele umgogodla wakho welule.
- Sukuma wenze ama-squat alula noma ukuphakamisa amathe amahlanu kuya kweyishumi eduze kwedeskini lakho.
- Hamba uyokhuluma nozakwenu esikhundleni sokuthumela umbiko, noma nje yenza umjikelezo ozungeza igumbi.
Yakha ukunyakaza emaphethelweni osuku, futhi
Amakhefu abhekana nokuhlala isikhathi eside. Amaphethelo osuku lwakho ayithuba lamahhala lokwengeza okwengeziwe, cishe ngaphandle komzamo.
Khwela izitebhisi lapho kunezitebhisi. Pheka kancane ngaphandle, noma wehle isiteshi ngaphambili. Hamba ingxenye yesidlo sakho sasemini, ngisho imizuzu eyishumi ozungeza ibhulokhi, okuphinda kube ukusetha kabusha kwengqondo kwangempela. Iqhinga ukwenza ukukhetha okusebenzayo kube okuzenzakalelayo, ukuze ungancika entandweni njalo.
Igama elisheshayo ngamadeski okuma, njengoba abantu bebuza. Angasiza, kodwa awuyona ikhambi wodwa. Ukuma umile usuku lonke kuletha izinhlungu zakho, ikakhulukazi emhlane ongezansi. Ideski lokuma lisebenza kangcono lapho ushintshanisa, uhlale isikhathi, ume isikhathi, uqhubeke unyakaza noma ngayiphi indlela. Umlingo awuzange ube sekumeni. Wawusekushintsheni.
Imizuzu embalwa ekubuyisela
Uma noma yini yalokhu izwakala njengenye into kupuleti eligcwele kakade, kwehlise konke ngokugcwele. Khetha isignali eyodwa. Mhlawumbe nje ukusukuma welule njalo lapho uqala umhlangano omusha. Yenza kuphela lokho isonto lonke. Uma kunamathela, kuyeka ukuzwakala njengomzamo kuqale kuzwakale njengengxenye yendlela osebenza ngayo.
Umvuzo awukho kuphela ngokomzimba, noma umhlane wakho nezinqulu zakho zizokubonga. Ukuphula usuku ngokunyakaza kuvame ukuphakamisa ukugxila kwakho nesimo sengqondo sakho, futhi kukukhipha kuleyo nkungu yakusihlwa kwentambama ngokwethembeka kunelinye ikhofi. Imizuzu embalwa ukude kwesikrini kuhle emsebenzini, hhayi ukuphazamisa kuwo.
Iphuzu lokuqaphela elilodwa. Uma unesimo senhliziyo, izinkinga zamalunga, isiyezi, noma noma isiphi isikhinga sempilo esingathinteka ngokunyakaza, hlola nodokotela wakho ukuthi yini elungele wena ngaphambi kokwengeza umsebenzi omusha, ikakhulukazi noma yini engaphezu kokwelula okumnene. Futhi uma ubhekene nobuhlungu obuqhubekayo edeskini lakho, ukungezwa, noma ukumumatha, lokho kufanele ukuphakanyiswa nochwepheshe kunokusebenza udlule kukho.
Akudingeki ushintshe impilo yakho noma umsebenzi wakho. Kudingeka nje ugcine umzimba wakho ungajiyi njengekhonkolo esihlalweni. Sukuma. Yelula. Hamba uye efasiteleni. Bese uhlala phansi futhi uqhubeke nosuku lwakho, uxega kancane kunangaphambili.
Imithombo
- 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